If you want to take your measurements before and during this diet here are the locations on your body. If you can, take your measurement weekly to track your progress.
Chest/Breast: Fullest area across your chest
Waist: At the smallest point of the waist
Arms: Upper arm
Hips: largest point of hips
Thighs: 3 inch. Below pubic line
How to cook your food (Phase 2)
NO FAT, GREASE, PAM, BUTTER, ETC.
Saute in a small amount of water with lots of spices in the water to flavor it or saute in fat-free chicken or vegetable broth. You can have beef, vegetable or chicken broth. Buy organic, low sodium, no MSG, or no sugar! Or poach in a small amount of water (or broth) with lots of spices.
SPICES; dry herbs like oregano, or garlic or onion powder. 1 tablespoon of fresh onion or fresh garlic is allowed to season, otherwise limit your vegetables to 1 per meal. Use spices but do check labels to make sure there is no sugar or salt or MSG added. McCormick is one of the best brands.
OR HAVE LAURI COOK FOR YOU! See the HCG Meals page of this website. You can place an order by replying in the Comments section of that page or send an email to Lauri at AjijicHCG@yahoo.com. She shops, cooks and her prices are great, but most important, her food is delicious and it is important to be prepared with the right foods in your freezer or refrigerator.
Crisp bread or bread sticks (Super Lake or Walmart) — read the label and see that it has NO sugar or fat and the calories are 30 or less each. Some brands I like are KAVLI and WASA, also melba toast.
Tea-All are fine.
Laggs (at Super Lake) has chocolate tea and chamomile vanilla teas that are a nice treat.
Green tea is recommended daily…but stop by mid-afternoon…it has caffeine and may interfere with your sleep.
If weighing fresh protein, you want 3 1/2 oz
If weighing frozen protein 4 oz.
If weighing cooked protein 3 oz.
Hamburger — buy sirloin, chuck or top round from the butcher next to Super Lake, and have them grind it for you. Bring it home, weigh 100 gram or 3 1/2 oz patties, put in individual baggies and stack in the freezer. (Have ONLY 1 beef protein every 2 days)
NO other hamburger is allowed because it contains too much fat. Beef tenderloin is fine. Buy, weigh, and freeze for quick meals.
Fish –buy any type fresh or frozen white fish, cook and freeze in individual portions.
Chicken — Walmart has fresh chicken breast ROUNDS, about 4 to a package. If you buy the heaviest ones, they weigh about 3 1/2 oz each. (in the fresh chicken section).
The butcher next to Super Lake has the best chicken prices and they will take off the skin and bones for you.
Same: weigh, cook and freeze in individual portions.
Shrimp — weigh 1 portion and count how many shrimp that is. Then count that many shrimp into individual baggies and freeze.
1 vegetable per meal, 2 cups or 2 handfulls per meal. You can use salad at least once a day, or raw cucumbers, tomatoes, celery, or spinach, remember one vegetable per meal. If you prefer cooked vegetbles, then use the same rules, 2 cups or 2 hand fulls, measured before cooking, per serving.
You can also add for flavor:
1/2 cup Bragg’s Apple cider vinegar
1/2 cup water (or more to taste)
juice of 1 american lemon
1 tsp each salt and pepper
1/2 tsp each onion and garlic powder
store in fridge, shake and top your salad
When we get colder weather, soup is nice too. Cook asparagus, celery or a whole large onion in broth (or water with bragg’s aminos and spices) and add your protein.
Sample Meals For A Day
Coffee or tea (1 T milk allowed in every 24 hours)
When hungry: 1/2 grapefruit, 1 orange, handful strawberries, 1 apple
(dice your apple and cook in small amount of water with stevia and cinnimon for a warm breakfast treat)
Lunch: salad with protein over it, HCG salad dressing, salt and pepper
When hungry: apple, another fruit or crisp
Dinner: soup with protein, or veggie with protein
Evening treat: wasa or kavli crispbreads whenever you want
- Consider cooking your protein in a George Forman grill. It drains the fat and can be lined with foil for easy clean up.
- Weigh protein on your scale when you get home from the store and freeze in single portion baggies, grouped by protein in the freezer. Each day take 2 portions out the freezer for the next day meals.
- Shred several heads of different types of cabbage and lettuce and store them in the refrigerator for easy meal preparation.
- Herbs can be chopped and frozen in ice cube trays with some water for use later. Just toss them in the soup pot.
- Cook several portions of protein at a time and freeze or refrigerate. It is easy to put over lettuce when a quick meal is needed. Any of the meals, soups or stews can be cooked in more than 1 portion and saved in the freezer or refrigerator for easy use later.
- Make several dressings ahead of time and refrigerate. This saves a lot of time and it is easy to use to top a vegetable or salad later.
Make Good Food Choices
The diet used in conjunction with HCG must not exceed 500 calories per day, and the way these calories are made up is of utmost importance. For instance, if a patient drops the apple and eats an extra breadstick instead, he will not be getting more calories but he will not lose weight. There are a number of foods, particularly fruits and vegetables, which have the same or even lower caloric values than those listed as permissible, and yet we find that they interfere with the regular loss of weight under HCG.
Every item in the list is gone over carefully, continually stressing the point that no variations other than those listed may be introduced. All things not listed are forbidden, and the patient is assured that nothing permissible has been left out. The 100 grams of meat must he scrupulously weighed raw after all visible fat has been removed. To do this accurately the patient must have a letter-scale, as kitchen scales are not sufficiently accurate and the butcher should certainly not be relied upon. Those not uncommon patients who feel that even so little food is too much for them, can omit anything they wish.
There is no objection to breaking up the two meals. For instance having a breadstick and an apple for breakfast or before going to bed, provided they are deducted from the regular meals. The whole daily ration of two breadsticks or two fruits may not be eaten at the same time, nor can any item saved from the previous day be added on the following day. In the beginning patients are advised to check every meal against their diet sheet before starting to eat and not to rely on their memory.
Many patients ask why eggs are not allowed. The contents of two good sized eggs are roughly equivalent to 100 grams of meat, but unfortunately the yolk contains a large amount of fat, which is undesirable. Very occasionally we allow 1 egg – boiled, poached or raw – to patients who develop an aversion to meat, but in this case they must add the white of three eggs to the one they eat whole. In countries where cottage cheese made from skimmed milk is available 100 grams may occasionally be used instead of the meat, but no other cheeses are allowed.