Day three, you start the 500 calorie diet. You will continue the HCG injections and 500 calorie diet for 28, days. If your last day of injection is on the 28th day then you would continue the 500 calorie diet for two additional days (days 29 an30). Commence phase 3 on day 30, making day 31 your first day of phase 3.
We have found that spacing your meals throughout the day helps to avoid any hunger pangs and keep our blood sugar levels constant. Eating a fruit mid-morning, then a protein and vegetables for lunch, and then a protein and vegetables for dinner, then a fruit for either an afternoon or evening snack is very effective. However, you may skip all food until noon if you wish. Do what feels best for you.
Breakfast ~ 1/2 apple, 1 Melba toast, 2 Liver GI, 1 Ultrazyme
20 minutes before snack ~ 1 HM Chelate
Snack ~ 1/2 apple, 1 Melba
Lunch ~ 100 grams protein, 200 grams vegetables, 2 Liver GI, *1 Alpha Lipoic Acid*
20 minutes before snack ~ 1 HM Chelate
Snack ~ 1/2 naval orange
Dinner ~ 100 grams protein, 200 grams vegetables, 2 Liver GI, 1 Ultrazyme
20 minutes before snack ~ 1 HM Chelate
Snack ~ 1/2 naval orange
2-3 liters of water throughout the day
2-3 cups of coffee and/or tea throughout the day
*only if recommended by your consultant*
2 servings of protein a day – one at lunch and one at dinner (with your vegetables)
Each serving is 100 grams or 3.5oz (weighed in the raw before cooking)
All visible fat should be removed before cooking (no marbling)
Whatever you chose for lunch you must not repeat for dinner
Do not combine the servings (do not miss your protein at lunch, and then eat 200 grams of protein at dinner)
2 servings of vegetables a day - One at lunch and one at dinner (with your protein)
Each serving is 200 grams (weigh before cooking)
Whatever you chose for lunch you must not repeat for dinner
If unable to eat all required veggies at lunch or dinner then have it as a snack later on in the day (DON’T THROW AWAY!)
Do not mix your vegetables
You will eat two full fruit per day
You can break them into four snacks or eat as full
Always two different fruit per day
You must eat two different fruit, two different veggies and two different proteins each day!
Vegetarians follow the protocol the same as non-vegetarians. You will change out your meat protein for two different protein alternatives each day. Please keep in mind that vegetarians may lose less by altering their protein choices. Fish is the best replacement if possible accompanied by one suggested below each day.
We have the choice of: 2 Melba toasts/ 1 Wasa cracker/ 6 Mary’s Organic Crackers (gluten free) each day.
Small amounts of fresh and dried spices: salt & pepper, mustard powders, basil, parsley, thyme, marjoram, oregano, cilantro, dill, cumin, tarragon, rosemary, cayenne pepper, etc. Check labels to ensure they do not contain sugars, oils or chemicals. Avoid ginger as it can stall weight loss. You can also use one cup of organic chicken, beef, or vegetable broth to cook with. It must be organic, low sodium and only contain acceptable ingredients (no yeast, MSG or purees of any kind of veggie not on our Allowed Foods).
You may mix your veggies once every second day but by doing so you could affect your total weight loss in the end
Please note that some people don’t lose as well as others when having red meat more than four times a week. Compare your weight loss and food journal. If you see you are losing well with beef then eat it more often. Use only fresh foods!
All visible fat should be removed before cooking
Do not combine servings (miss protein at lunch, and then have 200 grams at dinner)
AVOID PRE-MIXED SPICES! McCormick’s, Ms. Dash, Seasoning salt, Lemon Pepper, etc. (as they have hidden sugars, oils, starches or MSG)
NO SUBSITUTIONS! If it is not on the Allowed Foods List, you are NOT allowed to have it
Cutting out a meal or snacks while on the 500 calorie days, will put your body into starvation mode. This will not help you lose more or lose faster!
The first week of the program is when you will see the most weight loss. Loss will be between 1-3 pounds for the first 2-5 days and then slowing down to .5-1 pound a day. Although some may lose more in pounds, others will lose more in inches. Your body will release what it will release. Follow the program and you will achieve great results. Again, not sticking to the program will result in costing you potential lost pounds at the end.
Days 1&2 can be very difficult for some. If you have been programmed to eat healthy, fat loading may be a challenge. Some may think this will be an awesome two days of gorging but find it difficult by the second day due to feeling so full and uncomfortable. Pace yourself, eat as much as possible but graze rather than eating three large meals.
Days 3-5 you may experience headaches, a feeling of fogginess and extreme hunger, Tylenol and Ibuprofen (Advil) are allowed. It is normal to feel hunger before snacks and meals but if you are hungry an hour of two after a meal or there is a constant hunger nagging at you after the 7th day, advise us so we can change the dose of HCG. Your body is now detoxing from all sugars and starches that it is used to consuming. Drink your water! By day 5 the detox symptoms should start to dissipate and by day 6 (the hump day) you should be feeling great and have great energy.
Fluctuations in weight loss may occur in women more than men throughout the diet. For example, you may not experience a drop in weight then, all of a sudden a rapid weight loss happens. Essentially what is happening is that if you don’t let the water in your body serve its purpose the body will simply put it back the next day – retaining water. As our body breaks down abnormal fats it fills the cells with water until it can come back to finish the process and break down the actual fat cell, this is why we sometimes see an increase or a stall during the 500 calorie protocol days. Just trust in the system and let your body do its thing. The process of breaking down fat takes time. Everyone is different. Drink your water!
Try to eat every few hours. Your appetite will be suppressed and you may not feel hunger. This is great but do not take advantage. If you go for hours without anything to eat finally when hunger strikes you will feel ravenous. You will then feel unsatisfied with the amount of food available for your snacks and meals and you are more than likely to end up cheating.
If you have a minimum of 10-15 pounds to lose. The 23 day program would be the maximum you require.
If you have more then 10-15 pounds to lose, the 30 or 40 day program would suit your needs best. This program requires commitment. It may be hard to commit to a 40 day program if you travel for work or your agenda is full of lunch dates that are work related. Depending on how much you need to lose you may do multiple rounds of the 23 or 30 day program enabling you to give 100% when on the program.
Plateaus can happen even when you are following the protocol 100%. Before you do any of the following Plateau days please consult with us first! We need to make sure you are doing the appropriate one required. Keep in mind that there are a few things that could have caused the stall. Look over your journals and make sure you haven’t eaten a spice not allowed, have you been weighing your food right, are you getting in all your required water, are you always changing up your veggies and proteins each meal, did you eat out in the last few days (a stall can show up two days after you have eaten something not allowed) have you been using lotions or creams in excess, TOM, colds or flu, new medications and last of all when did you have a bowel movement?
Eating out can be a real challenge. Even when you are very careful about what you order, how your food is prepared is really out of your control. Try to order a lean protein from the Allowed List along with an acceptable vegetable. Also when ordering your meat ask for 6oz, eat only half and be sure to cut off any visible fat. Make it imperative that they broil it with no oils or spices. Most vegetables offered at restaurants are: salads (mixed is fine but only allowed vegetables), asparagus and in this situation broccoli or cauliflower. Order with nothing on it and ask for double. No matter how tempting things look do not allow yourself to cheat. A sip of wine, a bite of garlic bread would be the start to a bad cheat.
It is most common to have a bowel movement once every 2nd to 3rd day while on this program. If you haven’t gone in a maximum of 5 days then you will need to take Fiber-Plex (available from your consultant). This should solve the problem and if not please contact us.
During your consultation deciding when to start will have been discussed. It is important that you make as much of your own food at home and limit any eating out. Life happens! Vacations, social events and holidays do come up and you may need to consider taking a planned break if you are unable to eat your own prepared food or make choices eating out that are acceptable while on the program. If you add anything not allowed on the program while on the HCG injections you will gain weight, cause a major stall and potentially damage your stabilization.
How a Planned break works is quite simple. You will stop your injections 72 hours before your planned event. Example: You have a dinner or you plan to fly to your holiday destination on the 11th of the month. This would mean you would have to make your last day of injection on the 8th of that month and carry on eating only the 500 calorie diet for the 72 hours that follow. The 11th would be your first day of the planned break in which you would eat 1200-1400 calories per day (follow the week one of phase 3) avoiding all caution foods, sugars, starches and carbs. A good app for counting your calories of foods you dont know is called “My Fitness Pal”. If you see your weight going up cut back your calories by 100 calorie increments. If you gain a few pounds over your break don’t get stressed we will get it back off when your resume the program. Remember alcohol has a lot of calories so count them and limit yourself to only a few drinks per day. Dry wine, spirits with soda water and lemon or lime are acceptable.
A planned break should be used no earlier than day 10 on the program and can be as long as 20 days in duration maximum. You do not need to fat load again if it’s been just a few days but if it’s been 10 days or more please discuss that with us and we will plan a clean fat load on the day you restart.
You will restart your injections the day you plan to resume and carry on with the 500 calorie diet. Make sure you record your weight on the right day of your daily weight tracker.
Injections need to be kept refrigerated and you may need a travel letter if flying. We will prepare a travel letter for you if needed but please give us a few days’ notice.
