HCG Phase One “Do List”
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 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
This time it isn’t a supplement though one L-Glutamine capsule poured under the tongue can help with sugar craving
Nope, this time a video provides information that helps you and me both to think before we act on a craving. Thus one day closer to the goal we have set for ourselves because we decide to make the right food choices that keep our body and mind healthy!
Video shows how sugar not only causes heart disease and diabetes, but also feeds tumors and is as addictive as Cocaine to your brain
I think everybody needs to watch this video from a recent 60 Minutes episode to see just how harmful to your health sugar really is. I don’t think most people understand the seriousness of this. People seem to blindly eat and drink loads of sugar each day (Americans consume a whopping 1/3 lb of sugar per DAY on average) without thinking about how this internally affects your body and your biochemistry.
As you can see in the video, it should be no surprise to anybody that studies clearly relate excess sugar consumption to obesity, type 2 diabetes, heart disease, and cancer.
You might argue that some natural sugars have always been in the human diet, so why is this an issue. Well, yes humans have always eaten small amounts of natural sugars from fruit as part of the ancestral diet, but we’ve never historically been exposed to the massive amounts of added sugars that we see in today’s world of sweetened drinks, candies, cakes, cookies, as well as added sugars in everything from condiments to dressings to tomato sauces.
As you can see in the video, the average American eats a sickening 130 lbs of sugar per person per year, or 1/3 lb per day! That’s just nasty if you ask me, and shows how little most people respect their body, or even think about what they’re putting in their body on a daily basis.
The video also mentions that in one controlled study, they replaced 25% of the daily calories of the subjects with sugary drinks, and took continual blood tests. The tests showed that by replacing 25% of their daily calories with sugary drinks, the subjects increased their dangerous small dense LDL particles in their blood which causes arterial plaque and heart disease. Yes, in fact, sugar and carbs in general contribute more to heart disease than fats do.
We also need to realize that high fructose corn syrup (HFCS) is a relatively new invention in the human diet and is something that your body does not know how to properly handle. HFCS didn’t really become part of the human food supply until the 1970’s and now it’s found it fairly large quantities in almost every processed food on the grocery shelves. As the video points out, HFCS consumption is clearly linked to increased heart disease and stroke risk.
One statement I don’t agree with in the video above is that sugar and HFCS are “the same”. While I agree that they are both terrible for your health and both toxic, there are certainly big differences in how the body processes HFCS vs table sugar or other forms of sugar. I cover this in full in this article about HFCS here (opens a new window).
Also take note that the video mentions how sugar feeds tumors and can make cancer worse.
In addition, sugar activates reward centers in your brain, similar to drugs like cocaine, thereby making sugar addictive. The part of the video where they do brain scans on him while he sips a sugary soda is interesting indeed.
One other thing to mention about this video… I don’t fully agree with how they lump honey and real maple syrup in with table sugar or HFCS. Although honey and real maple syrup are mostly sugar, and should be minimized overall, both of them at least have additional micronutrients and antioxidants that sugar or HFCS simply don’t have.
In addition, another aspect that the video fails to mention is that it’s not just added sugar that causes all of these negative effects in your body, but also fast-digesting carb sources like breads, pastas, bagels, muffins, rice, and other grain-based foods that spike your blood sugar just as quickly as regular table sugar. For example, each piece of bread you eat is basically equivalent to eating about 20 grams of sugar since the response to your blood sugar and triglyceride levels is essentially the same.
The bottom line is that food manufacturers want you to be addicted to sugar and continue to buy all of their junk foods and sugary drinks which destroy your health. But it’s time to take control of your health for yourself and not support these giant businesses who only care about their corporate profit and not about how they are destroying your health.
I feel once you are adding food back into your plan after HCG using the Glycemic Index can help
Glycemic Index And Your Quick Weight Loss
by Kevin DiDonato MS, CSCS, CES
Diabetics learned long ago the secret to maintaining a healthy blood sugar. Monitoring the glycemic index, exercise, and medications can help to maintain a healthy blood sugar. Fitness enthusiasts are now starting to delve a little more into the wonderful world of stable blood sugar as a way to lose weight without yo-yo dieting, which can cause mood swings and other things.
People are not resorting to medications, but are using the glycemic index and glycemic load of food as a way to balance not only their diet, but also their blood sugar.
Everyday people, bodybuilders, and athletes are turning more to the glycemic index of food and the new science of nutrition timing as ways to boost weight loss results and athletic performance. The proper timeframes for the body to process nutrients and balancing the amount of carbohydrates, proteins, and fat will help with optimal results.
Even with nutrition timing, glycemic load, and glycemic index, there is still a large amount of confusion as to what each one is and how they affect the body.
When we eat carbohydrates, there is a rise in blood sugar. This rise is also associated with the pancreas reacting, causing a release of insulin in the blood stream to shuttle that sugar into the working muscles. This response of the body is automated depending on how much sugar is in the blood. This is where the glycemic index comes in. Carbohydrates are categorized according to how fast or slow the blood sugar rises in the body.
Foods rich in carbohydrates usually have an associated tag with them, which is the glycemic index. There are three indexes that are classified in the index: High, Medium, and Low. High indexed foods will digest quickly and have a fast absorption rate, leading to a sharp rise in blood sugar and resulting in a dual response of the pancreas, releasing a large amount of insulin.
On the opposite spectrum, a food classified as a low-glycemic indexed food will digest and absorb slower, resulting in a much slower rise in blood sugar, resulting in a slower release of insulin in the body. This concept was originally developed as a way to help diabetic patients monitor the types of foods that they were eating, and maintaining a more stable blood sugar response.
You may hear the terms glycemic load and glycemic index used in the same sentence. The glycemic load of food utilizes the glycemic index and the portion of carbohydrates to determine how the body will react.
For example, you take in a food that is high in the glycemic index, but a small portion of that. There would be a subsequent release in the blood of sugar and insulin.
With the glycemic load, you might have the same response to a much bigger portion of a lower glycemic indexed food as you did with the small, high glycemic indexed food.
Low Glycemic Foods and Weight Loss
Maintaining a diet of food with a low glycemic index has been shown beneficial in a number of different areas. In the study by Thomas et al, they determined that a diet rich in foods that have a low glycemic index resulted in higher weight loss, lower BMI, lower total fat mass, and a change in reduction in total and LDL cholesterol.
In a similar study, but one involving overweight children, Spieth et al, concluded that a low glycemic diet helped reduce body weight and body mass index in overweight children. The study involved 107 obese children.
They used a low glycemic indexed diet and a low-fat diet. The results showed that children utilizing a low glycemic indexed diet lost an average of 3kg/m, giving stronger evidence that a low glycemic index diet might be beneficial to weight loss.
Research performed by Radulian et al, showed that low glycemic index diets also helped in rapid weight loss, decreasing in fasting glucose and insulin levels, reduction in triglyceride levels, and improvements in blood pressure.
These studies show some promising results, and more research should be done to continue to validate these alternatives.
Spieth, LE. Harnish, JD. Lenders, CM. Raezer , LB. Pereira, MA. Hangen, SJ. Ludwig, DS. A low-glycemic index diet in the treatment of pediatric obesity. Pediatr Adolesc Med. 20100 Sep: 154(9)947-951.
Thomas D, Elliott EJ, Baur L. Low glycaemic index or low glycaemic load diets for overweight and obesity. Cochrane Database of Systematic Reviews 2007, Issue 3. Art. No.: CD005105. DOI: 10.1002/14651858.CD005105.pub2.
Campbell, B. Glycemic Load Vs. Glycemic Index. Paper. NSCA
Foster-Powell K, Holt S, and Brand-Miller J. International table of glycemic index and glycemic load values: 2002. American Journal of Clinical Nutrition, 76:5 – 56, 2002.
Radulian G, Rusu E, Dragomir A, Posea M. Metabolic effects of low glycaemic index diets. Nutrition Journal, 29;8:5, 2009.
HCG Questions – My Experience with Protocol, Exercise, Stabilizing and Food.
Message sent to me;
-Hey. I’ve been thinking about doing the hCg program, but I am a little skeptical based on all the controversy that seems to surround it. It makes it hard to make a decision. Anyway, after searching on you tube, your videos have been the most beneficial and interesting to watch. Congratulations on all of your success. I have a few questions I was hoping you could answer, if you have time.
Q – 1. Have you noticed any unhealthy side effects since (or even during) performing the hCg protocol? A lot of the information I have read through tries to claim that the hCg protocol will help you lose weight but in the long run you are playing a dangerous game with your life (i.e. heart problems, cancer, etc.). Should I worry about any of this? Are these claims potentially true?
My Answer – Before protocol my Dr had me on Advair for my breathing, Nexium for heartburn, and my cholesterol was lousy but not to the point of medication yet. I also had been hospitalized with a blood clot the summer of 2008. I felt that I was too young to be suffering all those ailments.
After seeing family that summer I made the decision to be semi vegetarian. Felt a bit better but not any huge difference. Then I did a long master cleanse fast. Because I really push the envelope as far as how long I did the fast I did experience some scary hair loss. But my breathing and heartburn got better. In 2009 I did end up with another blood clot.
My brother was concerned about me fasting and mentioned I should look into “this 500 calories diet on youtube”. I started watching the vlogs and Dec.2009 ordered my HCG and started my journey Jan 17, 2010.
Before starting I read Pounds and inches over and over again so I wouldn’t miss a single thing. Based on what I read of Dr Simenon’s protocol it made a lot of sense and I was excited to think that this really could be what would work for me.
Q-2. Some of the research I have read through claims that hCg can create acne problems. Is this true? Did you have this come up when you were on the protocol? If you did, how did you get it to go away? Did it just disappear after completing the protocol (you seem to have beautiful skin)?
My Answer – Because hcg is what helps pregnant women nourish the baby even if they aren’t eating enough this is my thinking on the changes it might make to our bodies while on it. Example, I knew when I was pregnant my hair grew great and fast but when I was done being pregnant my hair stopped growing as fast and lots the extra thickness I gained while pregnant. So I figured I might possibly go through the same scenario once I was done with HCG but that has NOT been the case. Granted I have taken a good hair vitamin before, during and after hcg. The most recent vitamin I have been taking for my hair has definitely increased my hair growth more that the others I have been on. Things like acne etc. again I thing it depends on each individual and how hormonal changes effected a person in the past during child bearing years.
As a side note I should also mention my cholesterol levels are now ideal – YAY!
Q – 3. What is it like trying to maintain your weight loss now? I’m sure you don’t eat poorly to stay as trim/fit as you are. So, I was wondering what your diet and exercise was like to stay as fit as you do? Do you always cook at home? Do you go out to dinner? Do you exercise? If so, how much?
My Answer –
One “beef” I have about the show “The Biggest Loser” is this, the trainers have the participants working out so hard and so much how on earth could a person living an average life keep that kind of regimen up?
I don’t have a gym membership but I do have treadmill. If I didn’t have that I know I could still go outside and walk. Other than that I do light weights to firm my arms.
I like to walk on a daily basis to keep my circulation going. The light arm weights are approx 3x per week.
I was going to experiment with the peak 8 theory but got a cold and didn’t get back to doing it. But just writing this is reminding me that I should.
Even before HCG I understood but just didn’t put into practice the importance of the glycemic index. My Grandmother was a double amputee because of wounds not healing because of diabetes. That right there was a motivation to understand what sugar does to our bodies.
Yes I do eat out (approx 2x a week) but I don’t like to go to fast food places (too many chemicals). I love cobb salads but ask for no bacon (never have been a fan) and since 200 calories can be saved by just omitting that I’m all for it. I do love blue cheese dressing but just don’t have it a lot. When I’m at home I really enjoy the mustard dressing I vlogged about so that is the one I eat during the week. I also love roasted veggies with either shrimp or chicken mixed in.
If I do eat sugar foods that aren’t fruit like almond Joy or ice cream I plan it around knowing I will be active afterward. If I’m not for one I feel too antsy and second I don’t want the sugar to store as fat.
I still love Mexican food, burgers etc. I just do it all within reason. During the week between my 2 jobs and helping other dieters I figure I will save my spurges for the weekends. Plus during the week the “clean foods” I eat I really crave and look forward to.
Also I don’t like to “mindlessly eat” so that good too. But if I need to take something with me when I’m on the go I love raw almonds, grapes, that kind of thing.
Q – 4. Without hCg, they say that a 500 calorie diet is terrible for you and you will quickly put back on the weight once you go back to a normal intake of calories. In addition, your body will store more in fat than it did previously in case of another low calorie (starvation) mode. However, what I have read with the hCg protocol, is that it resets your metabolism and therefore if you do gain weight subsequent to the protocol, you are no worse off than when you started the protocol (i.e. there is no surge in weight gain due tot he lack of calories). Is this true?
My Answer – I heard the same theory you mentioned when people talk about extremely low calorie dieting. Yes HCG is what makes the 500 calories intake doable without starvation. As far as I’m concerned it isn’t just about resetting metabolism but also creating a new “set point”. As you stabilize your body is getting use to the new weight each and everyday so it will want to stay at the new set point. So the longer you are at the lower weight the easier it is for your body to expect that to be the norm.
The person who asked the questions – That is all for now. I apologize for the list of questions. I was never very good at condensing what I wanted to say! 😉 Even if you end up not being able to reply, I think you should know your videos are very beneficial and inspiring. Thanks for posting!
ME – Please remember I am not a doctor etc. My answers are simply my opinion based on what I have experienced before, during and after taking HCG.
My goal is to help people through what I have learned during my journey.
Making HCG Chocolate Recipes with Xylitol or other Sugar Substitutes
Never a Healthy Sugar Alternative
All artificial chemical sweeteners are toxic and can indirectly lead to weight gain, the very reason many people consume them. They should be avoided. In fact, given a choice between high fructose corn syrup and artificial sweeteners, we recommend high fructose corn syrup by far (though it’s essentially asking if you should consume poison or worse poison).
Best Healthy Sugar Alternative
Though it is 200-300 times sweeter than table sugar, stevia is not a sugar. Unlike other popular sweeteners, it has a glycemic index rating of less than 1 and therefore does not feed candida (yeast) or cause any of the numerous other problems associated with sugar consumption. Read more about stevia at Organic Lifestyle Magazine (OLM). Please note that Stevia and Truvia are not the same thing.
Xylitol is a natural sugar alcohol sweetener found in the fibers of fruits and vegetables which can cause bloating, diarrhea, and flatulence with initial consumption. It’s said to be safe for pregnant women, and is said to possibly treat ear infections, osteoposis, respiratory infections, candida, and is it even helps fight cavities. In fact, in Finland, virtually all chewing gum is sweetened with xylitol.
Agave Nectar 15-30
A sweet syrup made from the Blue Agave plant, Agave Nectar is obtained by the extraction and purification of “sap” from the agave plant, which is broken down by natural enzymes into the monosaccharides (simple sugars): mainly fructose (70-75%) and dextrose (20-26%). Read more about agave nectar at OLM.
Though fructose has a low glycemic index rating, fructose consumption should be limited. Fructose is linked to heart disease as it raises triglycerides and cholesterol. It is devoid of nutrition.
Brown Rice Syrup 25
Though it is said to have a low glycemic index (25), it is not recommended for diabetics, since its sweetness comes from maltose, which is known to cause spikes in blood sugar.
Raw Honey 30
A Healthy Sugar Alternative in moderation
With antioxidants, minerals, vitamins, amino acids, enzymes, carbohydrates, and phytonutrients, raw, unprocessed honey is considered a superfood by many alternative health care practitioners and a remedy for many health ailments. Choose your honey wisely. There is nothing beneficial about processed honey. Read more about honey at OLM.
Coconut Palm Sugar 35
Originally made from the sugary sap of the Palmyra palm , the date palm or sugar date palm (Phoenix sylvestris). It’s also made from the sap of coconut palms. With a relatively low glycemic index, Cocnut palm sugar is the new rage among health nuts. It’s often called “coconut nectar sugar” or “coconut sugar”.
Apple Juice 40
Fresh apple juice is good for you, though we recommend eating fresh raw whole apples. Concentrated apple juice (sometimes used as a sweetener) is closer to refined sugar than fresh apple juice.
Barley Malt Syrup 42
Barley malt syrup is considered to be one of the healthiest sweeteners in the natural food industry. Barley malt is made by soaking and sprouting barley to make malt, then combining it with more barley and cooking this mixture until the starch is converted to sugar. The mash is then strained and cooked down to syrup or dried into powder.
This is an ancient, Oriental whole grain sweetener made from cultured brown rice. It has a thick, pudding-like consistency. It’s not easy to find in the U.S., but it is a great alternative to refined table sugar.
Sugar Cane Juice 43
Healthy Sugar Alternative in moderation
Sugar cane juice has many nutrients and other beneficial properties and is said by some health practitioners to be almost as medicinal as raw honey.
Organic Sugar 47
Organic sugar comes from sugar cane grown without the use of chemicals or pesticides. It is usually darker than traditional white sugar because it contains some molasses. (It has not been processed to the degree white sugar is processed).
Maple Syrup 54
Maple syrup is made by boiling sap collected from natural growth maple trees during March & April. It is refined sap and is therefore processed. It has a high glycemic index, and though it is much more nutritious then refined table sugar and high fructose corn syrup, there are better choices.
Evaporated Cane Juice 55
Evaporated cane juice is often considered unrefined sugar, but juicing is a refining process, and evaporating refines further. Though better than turbinado, cane juice (unevaporated) is a better choice as a sweetener.
Black Strap Molasses 55
White refined table sugar is sugar cane with all the nutrition taken out. Black strap molasses is all of that nutrition that was taken away. A quality organic (must be organic!) molasses provides iron, calcium, copper, magnesium, phosphorus, potassium and zinc, and is alkalizing to the body.
Turbinado sugar is partially processed sugar, also called raw sugar.
Raw sugar 65
Raw sugar is not actually raw sugar. It is processed, though not as refined as common white table sugar. Therefore, given a choice between raw and white, choose raw. There are many different variations of raw sugar with many different names depending on how refined it is.
Cola (and most other sodas) 70
Though cola has a lower GI ranking then some might expect, there are many other reasons to avoid cola, or any type of soda. There is nothing beneficial to the human body inside a can of soda (not to mention we should avoid drinking out of aluminum cans!).
Corn Syrup 75
Corn syrup has very little nutrition and should be avoided.
Refined, Pasteurized Honey 75
The nutrition is gone, and there is often high fructose corn syrup added to processed honey. Refined pasteurized honey is no better than white table sugar.
Refined Table Sugar 80
Conventionally grown, chemically processed, and striped of all beneficial properties, many health advocates believe that refined sugar is one of the two leading causes (high fructose corn syrup is the other) of nearly every health ailment known to man (or woman or child). Not only does it have a high GI ranking, but it also is extremely acidic to the body causing calcium and other mineral depletion from bones and organs (sugar is alkaline but has a very acidic effect on the body).
High Fructose Corn Syrup 87
Many health advocates believe that high fructose corn syrup and refined sugar are the two biggest contributors to health ailments in our society. High fructose corn syrup is a combination of sucrose and fructose.
Glucose (AKA Dextrose) 100
White bread was the benchmark, but for consistency glucose now holds the rating at 100.
This Last One
In my opinion – If you want to lose fat or keep the fat off avoid this one like the plague!
(sounds simple but a lot of prepackaged food have it)
Foods that have maltodextrin often say “Low Sugar” or “Complex Carbohydrate”, but this sweetener should be avoided!
Thank you Lara for your help with this post 😉
Now a FUN way to end this post!
HCG Recipe for P2 – Baked Apple With a Great Side Benefit!
Slice up one apple (I leave the peel on the apple)
Sprinkle Stevia and Cinnamon to taste (I go somewhat heavy on the cinnamon because of the benefits you will see below)
If I’m going to use the microwave to heat them I also add a squirt of water which creates a yummy sauce.
cook for 2 minutes
If I do actually bake them in the oven I drizzle water over them and bake at 350 degrees. I take them out when the fork inserts easily into the apple slice.
When I am on P2 the 2 fruits I prefer to stick with are Apples and Strawberries because they are both Low Glycemic.
Why eat the apple baked instead of always raw ?
First reason VARIETY second reason is explained below;
Here are some other benefits of Cinnamon:
* controls blood sugar levels
* helps maintain insulin sensitivity
* a VERY powerful antioxidant
* may have antibacterial and antifungal properties
* and dozens of other benefits
Although cinnamon does NOT directly increase fat burning (such as by increasing metabolic rate, etc), it CAN actually help you to lose abdominal fat and get leaner.
Although cinnamon has dozens of health benefits, the main benefit that will help you to get leaner is through it’s strong effect on controlling blood sugar levels in your body.
In a study published in 2003 in the medical journal Diabetes Care, groups were split into people taking 1, 3, or 6 grams of cinnamon per day in capsule form (the equivalent of approx 1/4th to 1 teaspoon of cinnamon).
The results of the study showed that all 3 amounts of cinnamon reduced fasting blood glucose levels by 18-29% after 40 days.
Cinnamon can also increase insulin sensitivity, which essentially means that it is helping your body to control blood sugar while simultaneously allowing your body to produce less insulin.
As you know, chronically high insulin levels can make your body pack on fat.
If you just want to opt for the Cinnamon capsules many online and local stores offer them.
Many years ago I found out about the Glycemic Index. I also listened to Anne Louis Gittleman speak at a conference. I never forgot how great the information was but obviously didn’t always put this information into practice.
Now while on Maintenance after HCG I am utilizing the Glycemic Index principal.
American Diabetes Association uses the Glycemic Index. And if this is all sounding quite familiar, it’s because big named diet programs are promoting that they are now using the Glycemic Index as though it is something “brand new”. In a post coming soon I will explained what I learned from Anne Louise Gittleman about food additives for low fat foods that actually cause your body to want to hold onto fat.
Below is one of the books Anne Louise Gittleman wrote;