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Good Habits Before, During and After HCG



HCG Phase One “Do List”

My Experience

Good habits for Fat Loss

Good habits for Fat Loss


After going over the entire list I realized just how overwhelming it all is.

So I would rather comment on what I did and why.





Not that some of the other Do’s aren’t good too. I simply want to help keep it manageable and within reason. Plus I can share my experience firsthand.


I also want to be clear that I did not make a point to do or consume what is on this “Do List” the 30 days prior to starting my HCG journey. Most of them I found out about their benefits throughout my journey.


Phase One Do List that I have experience with;



Do’s –   That I Do and Have Done


Drink water – Stay Hydrated and when you are burning fat you need water to help flush it out – Benefits of Water


Add Fiber – Keep your intestine swept out


Walk – Good Circulation equals all kinds of health benefits


Get Sleep – Lack of sleep causes stress on the body. Stress is not a good thing for weight loss and a lot of other things.


Get Sun – Good Day Sunshine!  Keep your vitamin D level UP


Breathe Properly – Most of us are shallow breathers –Oxygen is KEY!

Is is easy to get into a habit of shallow breathing. That is why we many times lack energy and get that late afternoon lethargic feeling.When you start to feel that way while let’s say when you are at work sitting at your desk.

Try this ;  To bring large quantities of oxygen into your body – Breath in taking in as much air as you can and allow it to fill your diaphragm.Hold that breathe for a moment, tighten your abdominal muscles, and exhale through your mouth as if blowing up a balloon.

I know when I do this I feel refreshed!


Extra Virgin Coconut oil for cooking (I use MCT instead) See my other post for the tons of benefits


Colon Cleanse – Here is an easy affordable Cleanse –  Cleansing


Eat Grapefruit/Apples –

Low Glycemic, good fiber .Apples are a natural diuretic.

Both cleanse the liver, gallbladder and colon  glycemic-index benefits


Use Organic Apple Cider Vinegar –  Detailed ACV Benefits


Drink Green Tea/Wu long tea – helps regulate hunger, stimulates cleansing of the cells, helps metabolism


Drink Organic Yerba Mate Tea-One cup a day. Increase energy, reduce appetite and stimulates releasing of fat cells.


Eat Hot Peppers- I put cayenne in my Cali kicker and I like to eat pepperonchini- Increase Metabolism and reduce appetite. Helps release fat stress and reset body set point


Use Natural Sweeteners – Stevia Sweetener , Organic Blue Agave


Use Cinnamon –

Helps regulate insulin and blood sugar, normalizes appetite and helps the body release fat.

I love baking an apple with cinnamon and stevia – YUM!



Limit Carbonated Drinks-
You have to watch out for sodium and let’s face it very hard to find one with Stevia but there is Zevia All Natural Soda and it really taste great!


Take Digestive Enzymes


For those of you that are still curious about the other Do’s and what are the Don’ts I will be sure and post that next.


After that I want to share a couple of good questions I was asked after doing my recent vlog on You tube

What is HCG Phase 1?

Is Phase One Required When Starting HCG?

hcg phase one

HCG Phase 1


If there is Phase 2 and Phase 3 where did Phase 1 go?

 We always hear Phase 2 and Phase 3 being talked about when referring to the HCG Protocol. So what is Phase 1?




Well a very good business man named Kevin Trudeau highly respected Dr Simeon and his research and decided to share Dr Simeons theory by writing a book.

Of course to write the book and make it his own it would require additional information.

So he set out to add his spin on the original protocol. In this case I am not saying the word “spin” is bad – It just is what it is. There is always something a person can learn from a different view, all I want to do is help inform then you can take from it what you want.

Phase 1 in a Nutshell

This phase is not required, I didn’t do this phase prior to my HCG journey but had done a cleanse a few months before.

Plus the author who recommend Phase 1 said based on today’s conditions it is highly recommended. The author felt this phase addresses and corrects many of the new underlying causes of obesity that Simeons did not contend with in the 1950’s and 1960’s.


But he went on to say that if you skip this phase, or do it halfheartedly you can still achieve spectacular results in Phase 2.


The phase consists of a series of Do’s and Don’ts.

It may be difficult for most people to do all the steps in this phase with strict adherence.

The idea was to do Phase 1 for the thirty days prior to starting Phase 2.

The author said the more you do in this phase will result in losing more weight faster during Phase 2. And will accelerate the fat and weight loss in Phase 2, plus make the whole protocol easier to complete. He went on to say the more you do in this phase will greatly increase your ability to keep the weight off permanently and eliminate food cravings in the future.


Much of what the author listed on the “Do List” is different supplements and enzymes that many HCGers including me have used and talked about.


Along with simple logic –Drink plenty of water; be active for good circulation etc.

Don’t eat after 6 p.m. Eat 6 small meals through out the day – you get the idea. The basics we have all read for just about every food plan out there.


Other natural good for you ideas are asked to be implemented  as well– Apple Cider Vinegar, coconut oil, use spices that help with metabolism, and eating certain fruits for good digestion are also listed.


In the next few posts I will explain in more detail the theory behind these suggestions and what I feel can help whether before, during or after your HCG journey. Heck, even if you chose not to use the HCG method.


I will share my experience with these suggestions and the benefits of incorporating some of them. Plus easier ways to utilize these and why I think they can really help you too!



If you are curious about the other book here is a link-

The Weight Loss Cure


HCG Question of the Day-Broccoli and Coconut oil???

Can You Eat Broccoli and Coconut oil on P2???


My wife is doing this diet and she is on day 24 and has lost 16lbs. She had read on some other site that your not supposed to eat Broccoli during phase 2. Is that true? And also when can you use coconut oil? We are seeing mixed things on coconut oil that it can make you stall.


1st off I would like to commend you on being a good support for your wife,and congrats on her success so far!
Now here is the confusion with the protocol. The original manuscript did not include broccoli or coconut oil. During the time I did my rounds I did not eat broccoli even though I do like it. I didn’t do the coconut oil either. I did take MCT oil which has the benefits like coconut oil. I have seen coconut oil effect some HCGers very well yet others it will cause a stall or gain. So all I can say is if she REALLY wants it she should try it with caution.Journal when she has it and log the results. That way she can see how it will work or not for her. Now back to the broccoli. I have heard some HCGers say they do a plan that also has an increased calorie count per day of 800 and it includes broccoli. So again if your wife really wants it, do same with journaling.That is the best way to identify a common thread with what works and what should be avoided.

HCG Before and After PROOF

HCG Before and After PROOF

I know I NEED to make a WONDERFUL Website Banner Showing Before and After PROOF . Till I finally DO here it IS!!!!

HCG Brownies – Say What???

This was pretty much regular mug cake x 5.

Recipe –
5 oz of crushed Mac Nuts
5 whole eggs
5 tbsp unsweetened coco powder
5 tbsp coconut oil
…5 tbsp whole milk or heavy cream
1 capful of vanilla extract
10 packets of Stevia (or any other sweetener)
Bake in the oven at 450 degrees for 20 min.

Then YUM!

Thank you Victoria for sharing so we can be slim yet ENJOY wonderful treats like this!

HCG Lemon Truffle

I must warn this is like Chocolate Delight in that some people incorporate it into P2 and get great results others experience a gain or stall….Proceed at your own risk.


1 tsp lemon zest

…juice of one lemon

1/2 cup “powdered” Truvia* or Stevia

1 cup Coconut BUTTER (Artisana brand) or Tropical Traditions brand “Coconut Cream Concentrate”

microwave coconut butter for about one minute and stir thoroughly till well mixed

Using a magic-bullet like single serving blender, blend Truvia while shaking to make into a powdered sugar like consistency.

With a wire whisk, stir in zest, juice and Truvia or Stevia .

Incorporate the coconut butter while stirring.

Mixture will thicken rather quickly

Using a spoon or small gauge cookie dough scooper, divide out onto parchment paper into small balls.

refrigerate for a few minutes and with your hands, roll out to make smooth bite size truffles.

Where to find ingredients for this recipe

Live Superfoods - The Raw Superfoods Superstore

How To Make Coconut Butter

Put unsweetened coconut in a strong blender, and blend and when you think it should be done blending , blend some more…wiping down the sides….. blend until almost  liquid consistency, and TA-DA –  you have coconut butter! You can add a little MCT oil if you want it spreadable.

Where to find ingredients for this recipe

Live Superfoods - The Raw Superfoods Superstore

HCG Question of the Day – Release Tricks

Question – TOM arrived (time of the month) and  I am experiencing water weight gain :(
If you have any suggestions that aren’t currently on your vlogs.. let me know cause I’m ready to be a rebel.. LOL

Answer – My goodness all the tricks I’ve tried, maybe I should put together a montage vlog.
For water weight  an apple day is a natural diuretic. You just have to be sure to limit your water intake the day you do the apples.
When on P2 I have liked doing mini steak days. All that is 4 oz steak and 1 apple for the day.
I also have done the fat fast which can be a few different foods but for me is only mac nuts. I divide up 5 one ounce bags for the day. Another trick I tried but didn’t get a chance to do it till I was done with P2 was the Mug Cake and Steak Day.
Many hcger’s have experimented with the later when on P2 and strangely enough experienced great releases even though it doesn’t seem to make sense. With all of these I have found that you need to be very strict on protocol or clean eating after these tricks or the release will be short lived.

Lunch: 100 grams of sirloin
Dinner: 100 grams of sirloin + Mac Mug Cake (recipe below)
Don’t forget to drink all of your water!

The recipe I preferred –
Mug Cake
1/2 oz Mac nuts ( ground)
1 tbsp coco powder
2 pkt stevia
3 tbsp heavy cream
1 tbsp coconut oil melted
And 1 egg

Mix it together and cook for about 60 sec.

Another Variation –
1/2 oz. of macadamia nuts (or 6 whole nuts), ground into a flour consistency
1/2 Tbl. dark cocoa
1/2 Tbl. cocoa
1-1/2 Tbl. xylitol
2 packets of Splenda for coffee, vanilla flavor (in the coffee aisle)(optional)
1 egg
3 Tbl. heavy cream
1 Tbl. coconut oil
1 capful of s/f flavored syrup, Davinci or Torani (optional)
Fat-free Reddy Whip (topping, optional)

In a coffee mug, combine ground mac nuts, cocoas, xylitol, and splenda. Add one egg and mix well with a fork. Add cream and syrup and stir. Last, add coconut oil. If it clumps, break it up with a fork.

Microwave on high for 90 seconds. Some people had to microwave up to 2 more minutes. Let cool for a few minutes.

Top with fat-free Reddy Whip or any whipped cream around 10 calories per serving.

2 Quick Recipe Tips- P3

[ Want to read a eye-opening fitness article? Then check this one out… it was sent to me by Jon Benson. I have his permission to pass it along to you. Enjoy! ]

One of the most surprising benefits I’ve discovered for being engaged to a gal from the Middle East, other than the vast cultural exchange, is the cooking.

Oh, yes ladies… my gal COOKS!

Which is good since I am a lousy cook. : )

Hanna enjoys it… and she brings a Middle Eastern flair to some really boring fitness/bodybuilding foods that I want to share with you today.

Here’s just two quick tips from Hanna on making the ultimate in “boring” foods — egg whites and tuna (yuck) — taste incredible.

TIP 1:
Lively Egg White Omelette

Let’s face facts: Egg whites suck. At least that’s what I USED to think until Hanna decided to experiment with my morning omelette.

Now I eat this stuff like it was candy.

Here’s what she does:

1. She cooks the veggies separate from the egg whites. You’d think this would be common sense, but I never did it and I’ve seen a lot of people just toss it all in together.

2. Add 1/2 teaspoon of olive oil with 1/2 teaspoon of coconut oil to the veggies. This alone improved the taste tremendously.

3. Add 1/2 egg yolk to the veggies after cooking for 1 minute. This, again, is primarily for taste.

4. Garlic! If you love garlic, here’s your chance. Garlic ROCKS in egg white omelets.

5. Use Pam or another non-stick spray for the egg whites and cook them like you would a normal omelette. Then pour the almost-cooked veggies in the middle. Do the omelette dance.

6. Here’s the SECRET SAUCE… literally. This will sound nuts until you try it:

Shrimp Cocktail Sauce

Okay… Hanna’s bright, but this was an accident. She thought it was salsa. But I’ve NEVER gone back to salsa after stumbling on this incredible treat! I have no idea why it tastes so good, but it makes the omelette.

Try these tips and see if your egg white omelette doesn’t become your favorite meal of the day.

TIP 2:
Canned Tuna Extraordinaire

Again, I have the lovely Hanna to thank for this.

Like egg whites, I used to HATE canned tuna. Now, again, I can eat this every night without complaint.

Here’s what she does:

She cooks the veggies the same way as in the omelette above and then pours the tuna from the can into a skillet. That’s IT.

I’ve never had “tuna ala skillet” before… and I have no clue why this tastes so smooth and delicious, but it does.

If you hate canned tuna for being dry or tasteless, try this. You’ll never go back.

If you want 40 pages of recipes like this… very yummy and VERY healthy… then be sure to pick up my EODD “Favorite Foods” Dieplan.

Here’s more about it:

Favorite Foods Diet + Recipes <--

Don’t Quit. Get Fit!

P.S. Most of the recipes that come with my EODD book can be prepared in 15 minutes or less… so do not let the clock become your enemy when it comes to getting lean!

And remember: You can eat your favorite foods several days per week on my plan and still get rid of excess bodyweight.

Why give up living when you don’t have to, right? : )

Favorite Foods Diet + Recipes <--

[ Learn more about Jon and his methods by clicking on the links and/or banner in the article above now… and get yourself started on a fast-track path to body transformation! ]

Benefits of Coconut Oil – A Possible “friend” of HCG

HCG & Coconut Oil (you know, one of the ingredients in Chocolate Delight) 😉

Today I was asked Why Coconut Oil?

Answer –

The truth about coconut oil is obvious to anyone who has studied the health of those who live in native tropical cultures, where coconut has been a primary dietary staple for thousands of years.
Back in the 1930s, Dr. Weston Price found South Pacific Islanders whose diets were high in coconut to be healthy and trim, despite high dietary fat, and heart disease was virtually non-existent. Similarly, in 1981, researchers studying two Polynesian communities for whom coconut was the primary caloric energy source found them to have excellent cardiovascular health and fitness.

Where were all the clogged arteries and heart attacks from eating all of this “evil” saturated fat?
Obviously, coconut oil was doing nothing to harm the health of these islanders.
It may be surprising for you to learn that the naturally occurring saturated fat in coconut oil is actually good for you and provides a number of profound health benefits, such as:
• Improving your heart health
• Boosting your thyroid.
• Increasing your metabolism.
• Promoting a lean body and weight loss if needed.
• Supporting your immune system.

Coconut oil even benefits your skin when applied topically and has been found to have anti-aging, regenerative effects.
So, what are coconut oil’s secrets to success?

How Coconut Oil Works Wonders in Your Body
Nearly 50 percent of the fat in coconut oil is of a type rarely found in nature called lauric acid, a “miracle” compound because of its unique health promoting properties. Your body converts lauric acid into monolaurin, which has anti-viral, anti-bacterial and anti-protozoa properties.

Coconut oil is also nature’s richest source of medium-chain fatty acids (MCFAs), also called medium-chain triglycerides or MCTs. By contrast, most common vegetable or seed oils are comprised of long chain fatty acids (LCFAs), also known as long-chain triglycerides or LCTs.
LCTs are large molecules, so they are difficult for your body to break down and are predominantly stored as fat.
But MCTs , being smaller, are easily digested and immediately burned by your liver for energy — like carbohydrates, but without the insulin spike. MCTs actually boost your metabolism and help your body use fat for energy, as opposed to storing it, so it can actually help you become leaner.
Back in the 1940s, farmers discovered this effect accidentally when they tried using inexpensive coconut oil to fatten their livestock.
It didn’t work!
Instead, coconut oil made the animals lean, active and hungry.
Coconut oil has actually been shown to help optimize body weight, which can dramatically reduce your risk of developingType 2 diabetes . Besides weight loss, boosting your metabolic rate will improve your energy, accelerate healing and improve your overall immune function.
And several studies have now shown that MCTs can enhance physical or athletic performance.
And finally, as we have already discussed, coconut oil is incredibly good for your heart. The truth is this: it is unsaturated fats that are primarily involved in heart disease and too much sugar and processed foods, not the naturally occurring saturated fats, as you have been led to believe.

Coconut Oil in Your Kitchen

Polyunsaturated fats, which include common vegetable oils such as corn, soy, safflower, sunflower and canola, are absolutely the worst oils to cook with.

Three primary reasons:
1) Cooking your food in omega-6 vegetable oils produces a variety of very toxic chemicals, as well as forming trans-fats. Frying destroys the antioxidants in oil, actually oxidizing the oil, which causes even worse problems for your body than trans-fats.
2) Most vegetable oils are genetically modified including more than 90 percent of soy, corn and canola oils.
3) Vegetable oils contribute to the overabundance of damaged omega-6 fats in your diet, throwing off your omega 6 to omega 3 ratio. Nearly everyone in Western society consumes far too many omega-6 fats — about 100 times more than a century ago — and insufficient omega 3 fats, which contributes to numerous chronic degenerative diseases.

Where to get Coconut Oil

Good Health for the Entire Family

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