HCG phases, tips and recipes!

Brilliant Bodywork

www.BrilliantBodywork.com

(507) 450-7429

The HCG Weight Loss System

Phase 1- Day One and Day Two

• Take the hcg according to the bottle.
• Drink ½ to one gallon of water a day.
• Eat as much as you want of anything and everything. This is important!

Phase 2- Day Three Onward- This begins the VLCD (very low calorie diet) for the next 3 to 6 weeks.

• Every morning, after using the toilet, weigh yourself without clothes. Keep a daily record.
• Take your hcg as directed on the bottle.
• Make sure to come in for your weekly measurements! Also, before and after pictures of yourself can be quite dramatic.
• Eat the following:

Breakfast	Tea or coffee in any quantity without sugar. A small amount of dairy is allowed for coffee. Stevia may be used.
Lunch	1.    100 grams (4 oz.) of veal, beef, turkey breast, chicken breast, fresh white fish, seafood (lobster, shrimp,) 2 egg whites, soy “meat” (i.e. crumbles, burgers), tofu. All visible fat removed before cooking. It must be boiled or grilled without additional fat. Salmon, eel, tuna, herring, dried or pickled fish are not allowed. 2.    2 cups of vegetables: Vegetables include leafy greens- spinach, chard, lettuce, kale- tomatoes, celery, fennel, onions, radishes, cucumbers, asparagus, cabbage, sprouts, green beans, zucchini, squash, peppers, peas, broccoli, cauliflower, eggplant, mushrooms, etc... No corn, potatoes or avocados. 3.    One breadstick (grissino) or one Melba toast. 4.    One serving of fruit or berries, approximately 1 cup. 5. Broths, spices, lemon/lime juice, stevia, herbs, apple cider vinegar, Braggs Liquid Aminos, Soy Sauce, Balsamic Vinegar may all be used. 6. No oils, butter, fat, bread (except for above mentioned), pasta, rice, or other grains.
Dinner	The same four choices as lunch (above.)

Before beginning the oral hCG diet, it is recommended that you consult your
physician to be certain you are healthy and ready for this weight loss plan.

Phase 3- Ending the hcg Diet

• When you finish the hcg drops, either after 3 weeks or 6 weeks, stay on the diet another 2 days, as you will still have hcg in your system

• After those last 2 days, you can go back to eating a normal amount of calories with the exception of no refined sugars and starches for 6 more weeks- You may add complex carbs for the last 3 weeks.
• Do NOT lose or gain more than 2 lbs during Phase 3
• For a gain of 2lbs or more since your lowest weight, do a steak day

Program Duration

You should be on the program a minimum of 23 days (3 weeks) in order to reset the hypothalamus and no longer than 42 days (6 weeks). If you have more weight to lose after being on the program, take the same amount of time you were on the diet, off (3 weeks on/ 3 weeks off OR 6 weeks on/ 6 weeks off). Once you have reached your goal weight, adopt a healthy lifestyle to keep the weight off. We recommend a South Beach style diet (lean meats, variety of vegetables/fruits, healthy fats, nuts, dairy, oils in moderation). Light to moderate exercise is recommended for a healthy lifestyle. This includes strength training, cardio, and stretching. Walking and yoga are examples of good exercise. Please consult with your physician to decide what would be best for you.

Do’s and Don’ts

• Drink as much tea/water you want. Stevia may be used
• Absolutely NO oil, butter, dressings of any kind
• You may use apple cider vinegar, lemon/lime juice and balsamic vinegar for salad dressing.
• You can eat your 2 servings of fruit anytime throughout the day.
• Do NOT skip meals
• Exercise isn’t necessary for the diet to work, but going for a daily 30 minute brisk walk will add to your success

Hunger Pangs

• Mild hunger will vary from time to time from person to person and will usually last only a few days initially. Most will have no problem at all
• The hcg promotes the mobilization of fat into body fuel (2000-3000 calories of stored body fat per day) which keeps your blood sugar stable throughout the day
• If you find yourself getting hungry at the same time each day, eat one of your fruits about 30 minutes before the time you find yourself getting hungry each day
• Drink more water/tea

Feeling Sluggish, Tired, Headache

This is a sign of detoxing and is common at the beginning of the diet. Most people have found that drinking more water helps and these symptoms go away by day 3 of the VLCD. If you experience these symptoms for more than 3 days, please call.

You Aren’t Losing Weight and/or You Are Constipated

• Drink more water
• Do an apple day

Meal Ideas

There are so many meal possibilities! Take your favorite recipes and make them hcg friendly. You will find there much more that you CAN eat than can’t. We were happy to discover we could have falafel, fajitas, a variety of soups, salads. Create your favorite tomato based Italian sauce, add meat and serve over spinach. Cooked ground beef w/ garlic, onions, beans, tomatoes, cilantro, cumin over salad makes a great Mexican Salad. Or substitute chicken breast for a grilled chicken Mexican salad. Grilled hamburgers with sautéed onions and mushrooms are another favorite. Beef, onions, mushrooms, broth, salt, pepper cooked all day in the crock pot makes a wonderful soup. Beef, veggie, spinach lentil (or black bean) soup is another favorite. Throw a bunch of veggies and cabbage strips in a wok with a handful or two of bean sprouts for a delicious stir fry. Flavored Stevia and Seltzer water makes a refreshing drink. Baked apples with cinnamon make a warm, filling dessert. The possibilities are endless!

Recipes

Here are a week’s worth of recipes, along with a shopping list and then some bonus ideas. You are receiving 1 soup, 1 vegetable, 2 fish/seafood, 2 beef , and 2 chickens recipes. These recipes come from the HCG Gourmet Cookbook available at www.milocarter.com/hcg. Each recipe is for 1 serving. These recipes are based on the original Dr. Simeon’s diet protocol and are limited to 1 protein, 1 vegetable, 1 fruit. It is easy to add extra veggies to each recipe. We recommend cooking extra for at least 2 meals. We cook extra for dinner and have leftovers for lunch the next day.

French Onion Soup

Ingredients

2 c. beef broth

1 t Worcestershire sauce

1 T Bragg’s liquid aminos

1T lemon juice

¼- ½ of an onion cut into thin strips

1 clove garlic, minced

Stevia to taste (optional)

Salt/pepper to taste

1 Melba toast crumbled (optional)

Directions

Brown the onions in a little water and emon juice. Add beef broth and spices and simmer for 20-30 minutes. Top with Melba toast crumbles.

Makes 1-2 servings (1vegetable, 1 Melba toast)

Phase 3 modifications: Top with mozzarella or provolone cheese.

*We added flank steak and mushrooms to this, substituted water for beef broth, and cooked it all day in the crock pot to make a Beef Mushroom French Onion Soup.

Roasted Tomato with Onion

Ingredients

4 thin whole slices of onion

4 thick cut tomato slices

1-2 garlic cloves, sliced

2 leaves of fresh basil, rolled and sliced

Sprinkle of dried or fresh oregano

Salt/pepper to taste

Stevia (optional)

Squeeze of lemon juice

Directions

Lay out slices of onion rings intact. Salt and pepper the onion and sprinkle with lemon juice. Lay a few slices of basil and garlic on top of the onion. Top onion slices with a slice of tomato. Top the tomato with remaining basil and garlic. Bake at 375 for 10-15 minutes or until desired level of doneness. Sprinkle with lemon juice and salt and pepper to taste.

Makes 4 servings (1 vegetable)

Baked White Fish with Asparagus

Ingredients

100 grams of white fish (we use Tilipia)

Asparagus

1 serving Melba toast crumbs per serving

½ c vegetable broth or water

2 T caper juice

4 T lemon juice

1 clove garlic, minced

1T onion minced

½ t dried or fresh dill

Pinch of tarragon

Parsley

Salt/pepper to taste

Directions

In a small baking dish, layer the fish and asparagus. Mix vegetable broth with spices and pour over fish and asparagus. Top with Melba toast crumbs and bake at 350 for about 20 minutes. Or until fish and asparagus is cooked thoroughly and crumbs are slightly brown. Top with remaining sauce, fresh parsley and serve with lemon wedges.

Makes 1 serving (1 protein, 1 vegetable, 1 Melba toast)

Savory Onion Caramelized *Shrimp

Ingredients

100 grams shrimp

Sliced onion cut into rings

¼ cup water

3 T lemon juice

1 T Bragg’s liquid aminos

Vanilla flavored liquid stevia to taste

Salt/pepper to taste

DirectionsHeat up liquid ingredients on high heat in small frying pan. Add stevia, salt, pepper, onion, and shrimp. Deglaze with a little water several times to create a caramelized sauce.

Makes 1 serving (1 protein, 1 vegetable)

*you can substitute shrimp for beef burgers, or steak

Ground Beef Tacos

Ingredients

100 grams lean ground beef

1 T finely minced onion

1 clove garlic, minced

Dash of garlic powder

Dash of onion powder

Pinch of oregano

Fresh chopped cilantro to taste

Cayenne pepper or red pepper flakes to taste (optional)

Salt/pepper to taste

Lettuce leaves

Directions

Brown ground beef. Add onion, garlic, and spices and a little water and simmer gently for 5-10 minutes. Add salt to taste. Serve taco style in butter lettuce or romaine leaf mock taco shells or with a side of tomatoes.

Makes 1 serving (1 protein, 1 vegetable)

Phase 3 modifications; Serve with cheddar cheese, sour cream and guacamole/avocado

Corned Beef with Cabbage

Ingredients

Beef brisket weighted in 100 gram increments

Cabbage

½ cup apple cider vinegar

Onion chopped

1 t powdered mustard

½ t fresh thyme

1 bay leaf

Pinch of allspice

1 t whole black peppercorn

Liquid smoke to taste (optional)

Salt/pepper to taste

Directions

Salt and pepper the beef and lightly dust with mustard. Put meat onion and spices into a crock pot or large pot and cover with water. Add vinegar. Bring t a boil and then reduce heat and simmer for 1 hour. Skim the fat from the water as it rises. Ad the cabbage to the pot and cook for an additional 1-2 hours until the meat and cabbage are tender. Slice thinly across the grain and serve with horseradish (optional).

Makes multiple servings (1 protein, 1 vegetable)

Chicken Curry

Ingredients

100 grams of chicken, cubed

½ cup chicken broth or water

¼ t curry powder or to taste

Pinch of tumeric

Dash of garlic powder

Dash of onion powder

1 T minced onion

Salt/pepper to taste

Stevia to taste

Cayenne to taste

Directions

Dissolve spices in chicken broth in a small saucepan. Add chopped onion, garlic and chicken. Add Stevia to taste for a more sweet curry. Saute chicken in liquid until fully cooked and liquid is reduced by half. Additional water may be added to achieve desired consistency. Serve hot or cold.

Makes 1 serving (1 protein)

Stuffed Chicken Rolls

Ingredients

100 grams of chicken breast

Spinach

½ c chicken broth or water

1 T chopped onion

1 clove garlic, minced

1 T lemon juice

Dash of onion powder

Dash of garlic powder

Pinch of cayenne pepper

Salt/pepper to taste

Directions

Tenderize chicken manually by pounding until flat. Cook spinach lightly with garlic, onion and spices. Strain out excess liquid from the spinach and place mound of spinach in the center of pounded chicken. Roll up the spinach mixture inside the chicken breast. Place rolls in baking dish and add chicken broth to the pan. Bake the rolls in baking dish and add chicken broth to the pan. Bake the rolls at 350 for about 15 minutes or until the chicken is cooked completely.

Makes 1 serving (1 protein, 1 vegetable)

Phase 3 modifications: Brush chicken with olive oil, add marinara sauce, and top with mozzarella cheese if desired. Bake until brown and bubbly. Another modification is to mix the spinach mixture with ricotta cheese and/or sliced mushrooms.