Phase 3 information for HCG diet

[Crazymama5]

Here are some vegetables to avoid

Starchy (High Carb) Vegetables
The main veggies to be avoided when reducing carbohydrates are the starchier vegetables:
* Beets
* Carrots (depends on diet)
* Corn
* Parsnips
* Peas
* Plantains
* Potatoes in all forms
* Winter Squashes (particularly acorn and butternut)

And fruits to be careful about or avoid
Fruits fairly high in sugar:
* Grapes
* Tangerine
* Oranges
* Pineapple
* Kiwi

Fruits to be avoided in the maintenance phase:
* Bananas
* Dried Fruit
* Mango

Information about starch
Avoiding starch means avoid cornstarch, white flour, wheat flour, any flour, pasta, any bread or bread product, breadsticks, bagels, hamburger and hotdog buns, crackers, tortillas, oatmeal, rice, polenta, peas, corn, lentils, pita bread, pretzels, corn chips, potato chips, yams, potatoes, pancakes, muffins, nearly all root vegetables, any breading on fish, chicken, or other protein., beans, grains, acorn squash, butternut squash, cereals, granola, cereal bars, popcorn, biscuits, corn bread, taco shells, croutons, rice cakes, Cream of Wheat, corn meal, and some nuts.

Do not eat processed cheese (i.e. Velveeta), it contains unnecessary sugars and starches. Try not to eat processed anything for that matter.

It is important to remind you: eat at least double the protein you were eating on the protocol - at least 100 - 125 protein grams - that is not weight, but grams of pure protein. On the protocol you averaged about 50 so at least double that so you won't be protein deficient.

Be careful of introducing too many new foods at once. Try to introduce foods one at a time, so you can determine if a certain food causes a gain or loss. Some people have trouble with dairy or nuts. Our suggestion is to go with lean protein, fruit and vegetables during the first few days to balance out. Then, GRADUALLY introduce foods like nuts and dairy one at a time, so that if you react negatively it is easily identified.

If you are having trouble stabilizing your weight, begin by reducing the fats a bit (i.e. cheese or oil) and increase protein and vegetables. Some people, especially women, seem to be sensitive to cheese and the sodium apparently increases water retention = nominal weight gain (though not fat gain).


Low Carb Vegetables - good for P3
This list is roughly arranged from lowest to highest carbohydrate counts, but all are non-starchy and generally low in carbohydrates. Exact carb count depends on serving size. Remember when counting carbs in vegetables that the fiber is not counted, and can be subtracted from the total.

* Sprouts (bean, alfalfa, etc.)
* Greens – lettuces, spinach, chard, etc.
* Hearty Greens - collards, mustard greens, kale, etc.
* Radicchio and endive count as greens
* Herbs - parsley, cilantro, basil, rosemary, thyme, etc.
* Bok Choy
* Celery
* Radishes
* Sea Vegetables (Nori, etc)
* Broccoli
* Cauliflower
* Cabbage (or sauerkraut)
* Mushrooms
* Jicama
* Avocado
* Cucumber (or pickles without added sugars)
* Peppers (all kinds)
* Summer Squash (including zucchini)
* Scallions or green onions
* Asparagus
* Bamboo Shoots
* Leeks
* Brussels Sprouts
* Snow Peas (pods)
* Green Beans and Wax Beans
* Tomatoes
* Eggplant
* Artichoke Hearts
* Fennel
* Onions
* Okra
* Spaghetti Squash
* Celery Root (Celeriac)
* Carrots
* Turnip (see Carb Counts of Root Vegetables)
* Water Chestnuts
* Pumpkin

Fruits lowest in sugar:
* Rhubarb
* Strawberries
* Cranberries
* Raspberries
* Blackberries
* Blueberries
* Grapefruit
* Melons
* Apricots
* Plums
* Peaches
* Pears
* Guava
* Cherries
* Apples
* Papaya

[flowerutah]

Thanks so much for this info... I started p3 today..I am so scared to bring back pounds...

[KD4181]

Thanx so much for that list...needed to read that. So far sogood on P3, 1 week

You are awesome!

[flowerutah]

Originally Posted by KD4181

Thanx so much for that list...needed to read that. So far sogood on P3, 1 week

You are awesome!

Sorry Offtopic, But have you lost anything on p3? Great job on p3

[Crazymama5]

I am going to be compiling some useful hints and tips to make your P3 successful. Please bear in mind that each of us is slightly different. By that I mean that each of is human with basically the same operating system, we are all unique in how our bodies and minds work within that system.

If you are having trouble in P3 or just want to make sure that your P3 is successful, some of the tips and tricks that are listed below, might help.

Tip #1

The key to being successful, first and foremost, is to take care of issues AS SOON AS THEY ARISE. Do not wait. Procrastination is your ENEMY. Diligence is your FRIEND. It is what Dr. Simeons advocated and he was right.

As soon as you gain 2 pounds over your LIW, take care of it. Don't be lazy. Don't make excuses. Just take care of it.

Many thin people do this without thinking. If they have a day of overindulgence, they compensate, without even thinking about it, by eating lightly for the next day or two. Make this a permanent habit. This is one of the key reasons thin people STAY thin.

Do not get sucked into the thought pattern that says that you should NEVER have to work to stay thin and healthy. That is simply NOT true. There is no one time for all time answer to staying thin. It is an on-going situation. And you have to get and keep your equilibrium. This takes thought and planning. And after a while, you too like naturally thin people, will do it automatically. It WILL become a habit and not such a mental chore.

Here are some different tricks to help you get back on track after a day of indulgence.
Steak Day as advised by Dr. Simeons in Pounds & INches
Protein Shake Day
Egg Day
Chicken Day

In addition, if you hate steak or you have done soooo many of them the thought of another steak makes you gag, try a chicken day as an alternative correction to a steak day. It is just like the steak day except you roast a whole chicken. And roast the chicken YOURSELF. The roasted chicken that you can buy at the supermarkets are seasoned with spices that contain sugar, starches and other additives, Don't use supermarket prepared chicken. Eat both legs and thighs with the SKIN ON. This will equal about the same of amount of calories and fat as eating the steak and should work just as well. If you are still hungry, eat the wings, drumettes and back portion, also with the skin on. Then if you are STILL hungry, make chicken salad with the breast meat. Eat this by the spoonful until you get full. You can either eat all of the chicken at once, or eat it throughout the day. Eat the dark meat first and then the light meat. But always eat the skin as well.

STRATEGY: Here is a strategy to help some of you that have gained well above your Last Dose Weight/ LIW. Alternate correction days- mixing it up, with regular P3 eating- that uses mostly P2 foods. So day one would be a steak day, day 2 is a P3 eating day at BMR, day 3 is an egg day, day 4 is a P3 eating day above your BMR, day 5 is a shake day, day 6 is a P3 eating day below your BMR, day 7 is a chicken day, Day 7 is a regular P3 eating day above your BMR. Keep going and mixing it up until you have lost the weight that is above LIW by 2 pounds.

Here is an article about correcting overindulgence.


Daily weighing and quick action keeps pounds off
New study teaches successful weight losers to STOP regain
Providence, RI -- Most successful dieters regain the weight they lost. But new research shows that stepping on a scale every day, then cutting calories and boosting exercise if the numbers run too high, can significantly help dieters maintain weight loss. The study, conducted by researchers at The Miriam Hospital and Brown Medical School, reports results of the first program designed specifically for weight loss maintenance. The study appears in the New England Journal of Medicine.

Unlike other obesity studies, which focus on how to lose weight, the clinical trial called STOP Regain tested a method that taught participants how to keep those pounds from coming back - regardless of what method they used to lose the weight in the first place.

Led by Rena R.Wing, PhD, Director of the Weight Control and Diabetes Research Center at The Miriam Hospital and Professor of Psychiatry and Human Behavior at Brown Medical School, the study taught successful dieters a technique called "self-regulation." With the goal of maintaining their weight within five pounds, participants were taught to weigh themselves daily and to use the information from the scale to determine if they needed to adjust their diet or exercise routine.

The intervention worked: Significantly fewer participants regained five or more pounds during the 18 month long program. The program was most successful when delivered in face-to-face meetings, although the Internet also proved a viable delivery system to help participants maintain their weight loss.

"If you want to keep lost pounds off, daily weighing is critical," Wing said. "But stepping on the scale isn't enough. You have to use that information to change your behavior, whether that means eating less or walking more. Paying attention to weight – and taking quick action if it creeps up – seems to be the secret to success."

[KD4181]

Thanks for that awesom post. Great reminers and more confirmation that this protocol works if you work it!

R1P4D15 196/168
Will begin R2 in December - rght in timefor the holidays. Will keepme away frm temptations all around!

[missr]

i have a question, do you do a steak day when you lose more than two pounds as well?

[Crazymama5]

Originally Posted by missr

i have a question, do you do a steak day when you lose more than two pounds as well?

No you don't do a steak day if you lose more than 2 pounds in P3 or P4. You up your protein to get your weight back within range.

[missr]

so this means that it's not ok to keep losing weight when i am in p3? right?

[Crazymama5]

Originally Posted by missr

so this means that it's not ok to keep losing weight when i am in p3? right?

That is correct, you are to maintain your weight in P3 and P4.

[KMM]

bumping this up

[Crazymama5]

Nut Day Instructions

Originally Posted by Chelangal

When over the 2# allowable LDW:

Average loss 1-2 lbs.

This has proven effective for some. A nut day seems to be good for those on the go because it allows snacking throughout the day.
The most important point to keep in mind is that the nuts have to be eaten RAW and to choose nuts with the highest fat content. The recommended order is as follows:

Macadamias 200 calories
Pecans 189
Walnuts 182
Brazil Nuts 186
Hazelnuts 179
Pine Nuts 179
Pistachios 164
Almonds 167
Peanuts 161
Cashews 163

This caloric measure is for 1 oz of raw nuts.
Concentrate on staying under 2500 calories for the day, using any mixture of nuts that you like. Try to eat your allotment for the day in small servings, like once an hour. This will keep you surprisingly satiated and will create quite the laxative effect the next day!!!

Variations: Take one ounce of nuts (pecans work well) and stir-fry using one T of butter, a bit of sweetener and cinnamon>>>

Chicken Day Instructions

Originally Posted by Chelangal

Following the correction day instructions it says to oven roast a whole chicken then start with the brown meat, including skin...eat away all day on that chicken...but eat when hungry only. I am keeping that handy if I need to do a correction day. That not eating all day and than eat steak/apple at dinner was really hard for me. Like the idea that I can munch all day.

[dawnyama]

Here is a shake day:

Breakfast: 8 oz unsweetened almond milk; 1 scoop whey protein powder (try to find the lowest in carbs); 2 eggs; flavor enhancements like cocoa powder, cinnamon, pumpkin, Davinci SF syrups...Mix in a blender and drink.

Lunch: same as Breakfast

Dinner: 8 oz unsweetened almond milk; 1 scoop whey protein powder....mix in a blender and drink. No need to add the extra eggs this time!!

This is very filling and allows you to eat all day too!! I have my regular 2 cups of coffee with cream during the day while having the shake day. And if you cannot find the Almond milk you can try the Calorie Countdown "milk" or the new Coconut Milk in the carton, not in the cans. Just be sure what you add in the form of fluid to the protein powder does NOT have too many added sugars.

[dawnyama]

Diana (DeeDee) tried this because she knew that beef stalled her. She just switched out the steak for chicken thighs. So instead of eating the steak at dinner just eat about 1 pound of chicken thighs. She basted hers in butter and baked them with P2 friendly seasonings, no sugar or starchy kinds. I am sure she must have had a tomato or apple with it too after starving all day long like you are supposed to with a steak day.

[dawnyama]

SHARON, here's Gracie's shake day post:

When I want to do a shake day, I eliminate all foods except for 3 shakes.

I blend 1 scoop of protein powder, 1 cup of unsweetened almond milk and two eggs.
For the last shake of the day, I eliminate the eggs, and just have the protein powder and unsweetened almond milk.

It is very satisfying because of the protein/fat ratio. I also like to buy a good quality of whey protein powder......I use either Champion Whey Banana Scream or Isopure Cookies and Cream. Right now am using Isopure.

I've also done modified days which includes two shakes and then dinner will be protein, veggies and salad......that works for me when I want to just watch my eating a bit more carefully.

I've been using protein powder for years, but never really had them for the entire day, and thought I'd try it and see how they would work......and, they do, at least for me.........they're also good if your hunger is lacking but you need your nutrients.

[Meme1211]

It is WELL known that the Skin is the LARGEST Organ in the Body, and is responsible for one-fourth of the Body's Detoxification each day, also making it, one of the most IMPORTANT Elimination Organs! The Skin is also known as the "3rd" Kidneys and the Lungs are known as the "2nd" Kidneys. TOXICITY can gather beneath the Skin's Surface from such COMMON Influences such as IMPROPER pH levels in Body Soaps, Skin Creams and Anti-Perspirants, plus Synthetic Fibers worn NEXT to the Skin with ANY of them contributing to a variety of Skin Problems and Conditions.

When you do Skin Brushing, you HELP your Lymph System to CLEAN itself of the TOXINS, that COLLECT in the Lymph Glands. You use a Simple Technique to IMPROVE the Surface Circulation on the Skin and KEEP the Pores of the Skin OPEN, encouraging your Body's Discharge of Metabolic Wastes, and resulting in an IMPROVED ability to COMBAT Bacteria, plus HELPING your Skin to look and feel HEALTHIER and MORE RESILIENT! Skin Brushing is a PERFECT Treatment for SELF-HELP Enthusiasts.


Benefits:

TIGHTENS Skin.

HELPS Digestion.

REMOVES Cellulite.

STIMULATES Circulation.

INCREASES Cell Renewal.

CLEANS Lymphatic System.

REMOVES Dead Skin Layers.

STRENGTHENS Immune System.

IMPROVES Exchange between Cells.

STIMULATES the Glands, thus helping ALL of the
Body Systems to perform at PEAK EFFICIENCY!

How To Do Skin Brushing:

Buy a NATURAL, NOT synthetic, bristle brush, since it does NOT SCRATCH the surface of your skin.

Buy a brush with a LONG handle, so that you're ABLE to get to the areas of your body, that are NOT EASY to reach, when doing your own Skin Brushing.

Skin Brush, before showering or bathing, at least ONCE per day, and TWICE, if possible.

Do NOT wet your skin, since it will NOT have the SAME Effect, because this stretches your skin.

Do LIGHTER Strokes over and around your breasts, but do NOT brush the nipples.

Brush each part of your Body several times VIGOROUSLY, COMPLETELY brushing your WHOLE body.

Brush the soles of your feet FIRST, because the nerve endings there affect your WHOLE body, next Brush your ankles, calves, and thighs, then brush across your stomach and your buttocks and lastly brush your hands to your arms.

ALWAYS brush skin towards the heart.

Do circular counter-clockwise strokes on your abdomen.

Take a WARM bath or shower, which should always be followed by a COOL rinse at the end to INVIGORATE blood circulation and STIMULATE surface warmth.

Wash your brush every few weeks in water and allow it DRY.

[veronicac]

posting to subscribe.

[dawnyama]

Some great info Dizzy posted to the Dec Simeons' thread about P3:

I can't remember where I found this and I don't know to whom to credit it, but this is great P3 info:

P3-How Long?

In my opinion we must figure out what works for us as an individual. Some people may not need any P3 at all and can continue on P2 indefinitely. Some of us may need a full six weeks or more between rounds. However, after following the newsgroup posts for quite some time, I feel that we might need to continue P3 for a few weeks AFTER the weight becomes stable. In other words, if your weight only stabilizes (no ups and downs to speak of) at or near the end of the 3 weeks, it might be very beneficial for long-term success if we continue maintaining that weight for an extra week or so before moving into a new P2 or on to the extended and lifelong maintenance of P4.

P3 is not just something we have to live through to get to P4. Take it very seriously folks, and learn from the experience of others who DID NOT do it right the first time around and are doing it over again.

If you are planning to immediately begin an additional round of P2, you may be able to do only 2 weeks of P3 before returning to P2. If you have any symptoms of immunity, or plan to take several weeks/months off before a new P2, or if you are at your goal weight, you MUST complete a strict P3 and have stable weights for as long as possible before beginning P4. Stable weights are when you do not lose or gain more than 2 lbs. from your last injection weight (LIW). Not continuing to lose weight is important because any loss in P3 is usually loss of muscle or structural fat.


The Purpose of P3

The three weeks of strict P3 must be done because the ultimate purpose of P3 is to RESET and lock-in your new base weight (the weight you recorded as your LIW). If you fail to follow the protocol during these weeks, your experience when you begin adding back other foods in P4 WILL be to regain weight up to your former base weight (the weight you were before you began using the HCG protocol or the level you set on the previous round).

Personally, I feel that P3 is the most difficult and most important part of the whole process. Not only must it be done correctly to establish the new base weight, there are many other things that have to be learned in P3.

• You have to learn how individual foods affect your weight as they are added back into the diet. Continuing to keep a daily food journal will help you pinpoint problem foods and discover which ones work well for you.
• You have to learn to identify the foods that cause you to gain weight. Once you know which ones do this, you can decide when to eat them and what to do when the gain comes.
• You have to learn what portion sizes you can eat without gaining weight.
• You have to learn how to make adjustments to your food choices and portion sizes to maintain this new base weight.
• If you do not do this in P3, you will gain weight in P4.

One way to approach P3 is to keep your vegetable and fruit choices (but not quantities) the same for the first several days to a week and to add additional proteins and fats. Your protein intake should at least double or triple and you should not be trying to limit fat intake.

If you are still losing weight, then increase your vegetable consumption. Add back green beans, broccoli, cauliflower, Brussels sprouts, and other low glycemic veggies. (See the Glycemic Index Chart in the HCGDIETERS YAHOO GROUP files.) If you are still losing or maintaining nicely, then add some new fruits and berries, such as blueberries and cantaloupe.

If you gain weight or your weight begins to fluctuate, reduce the amounts consumed or eliminate the latest foods added for a few more days to a week and then try them again.

As you add new choices to your diet, keep a food record and note what reactions you had to the new items. Did you gain weight? Did you retain fluid? Did you have stomach upsets, gas, bloating or indigestion? Did you feel more hunger after eating, stay satisfied for shorter periods of time, have food cravings? Use these notes to develop your own personal list of foods that are OK, should be limited, or should be avoided.


Analyzing a Gain in P3

Many people NEVER have to resort to calorie counting or analyzing the intake percentages of protein, fat, and carbohydrates. However, there are some of us who do not experience an easy stabilization of weight in P3. If you are gaining weight in P3, try the following in the order listed:

1. Check all the foods and beverages you are consuming for hidden sugar and starch.
2. Count calories!! OH NO!! Just for a little while, until you find your individual intake level.
3. Use a site like ****** - Free Weight Loss and Diet Journal to check your calorie count and your intake percentages of protein, fats, and carbohydrates (carbs). If your calorie level is where it should be to maintain your weight and you are still showing a gain, you may need to adjust the percentages of the nutrients you are eating.
4. During P3 your protein and fat intake needs to be higher than normal. Many people find that their protein intake needs to be around 65% in order to maintain.
5. After you have stabilized and maintained for a while, you can adjust the protein downward and the carb intake upward until you find a good balance for you.
6. Eliminate the fruits for a few days to a week. Add them back slowly after the weight stabilizes.
7. Are you exercising too much, too soon? Try cutting back or cutting out any new routines you have added until P4.

8. Has your elimination routine (BM’s) returned to a normal pattern?

[debkeversole]

bumping and dreaming of P3!!

[debkeversole]

my first day of R2P3 is today so i am re reading this thread!

[dawnyama]

Bumping this thread up!

[veronicac]

Were do you get the raw nuts?

[dawnyama]

Originally Posted by veronicac

Were do you get the raw nuts?

You can find them in a health food store. I have not done a nut day, but maybe you can also look in the produce section of your grocery store. I think they are more raw than the ones in the baking aisle--cheaper too!!

[veronicac]

ok thanks,so when u do an egg day does it matter how u cook them?

[dawnyama]

I have never done an egg day!! But I can imagine they don't change in nutrition however you prepare them.

[Dblyn]

Ive been on hcg since the end of january. Weightloss at first was great but now has slowed to a crawl. My plan allows oranges,strawberries ,grapefruit,apples in phase two. Ive been eating alot of oranges and i notice its on your list of ph 3 fruits to avoid?

I dont eat the bread allowed.

[Dblyn]

Never mind , i looked it up.

[KD4181]

Lost 5 pounds on short round 2; now on round 3; hoping to lose the last 20-25!

[debkeversole]

good P3 recipe

Chicken, Sausage, Cauliflower and Mushroom Casserole

Ingredients
3-4 cups diced cooked chicken
1 lb pork sausage (I used sage sausage--Italian also works well.)
2-3 stalks celery, chopped fine
1 small onion, chopped
1/2 lb mushrooms, sliced
8 ounces cream cheese, softened
16 ounces frozen cauliflower, cooked well and drained
4 - 8 ounces cheddar cheese, shredded (I use sharp)
1 tsp salt or to taste (I ommit since the sausage and cheese has salt)
1 tsp. black pepper or to taste
paprika (optional)

Directions
-Brown the sausage with the celery, onion and mushrooms.
-Stir the softened cream cheese into the sausage mixture until well
blended
-Coarsely chop the cooked cauliflower. (ditto the zucchini if using)
-Mix all ingredients and spread in a greased 9"x13" baking dish.
-If desired, dust the top with paprika.
-Bake, covered with foil, at 350º for about 30 minutes.
-Uncover and bake until hot and bubbly and top is lightly browned, -
about 10 to 15 minutes.
Serves 6 - 8

Cal: 390, Pro: 30, Fat: 26 fat, Carbs: 8, Fiber 3 (based on 8 servings)

[debkeversole]

found on web

1) DO - increase consumption of "good", lean proteins and broaden your range of vegetables

2) DON'T - use the early days of P3 to go crazy consuming all the foods you've been missing (like cheese)

3) DO - try to keep the foods you eat in balance with each other. Lots of us got here by being out-of-balance. Makes sense that we need to learn to be in balance during P3 in order to stabilize well. Moderation! You'll get to have it all soon enough.

4) DON'T - freak out with the daily ups and downs on the scale, particularly in the first week. Think about it, is it really reasonable to expect total stability in the first 4-5 days of P3? Your body is getting used to a new pattern. Be willing to give things a few days to settle.

5) DO - ENJOY YOUR NEW YOU! And look forward to how you will keep the new patterns you've learned during P2 to keep the weight in its place.