The HCG Diet Weight Loss Guide - 26 or 43 Day Plan
←
→
Page content transcription
If your browser does not render page correctly, please read the page content below
The HCG Diet Weight Loss Guide 26 or 43 Day Plan
Table of Contents
Frequently Asked Questions 4
HCG Diet Instructions 3
HCG Program Overview 7
How To Take The HCG Drops 8
26 Day Plan 9
43 Day Diet Plan 10
Diet Tips 101 12
Sample Eating Schedule 14
Diet/Food Choices 16
Maintenance Plan Guidelines 19
Plateau Breakers 22
HCG Recipes 23
2Frequently Asked Questions
Q: What is homeopathic HCG?
A: The HCG we offer is homeopathic and is an alternative to the full strength hormone. The HCG hormone is made
into a homeopathic remedy, which is diluted hundreds of times and potentized, so that it is an energetic imprint of the
original substance, which works in your body on an energetic level.
Q: What are the benefits of using a homeopathic remedy such as HCG?
A: The benefit to taking a homeopathic remedy is that you are not putting the full-strength hormone into your body.
When taking a homeopathic remedy, your body acts like it has released the full strength HCG into your body. If you
took a blood test or a pregnancy test your tests would test negative. That is the beauty of using homeopathic
remedies. There are not any known negative side effects because there are not any chemical interactions caused by
the remedy. However, your body acts and responds as if there is HCG present in your body.
Q: Do I need to see my doctor before starting the HCG protocol?
A: As with every new product, diet, or exercise program, you need to consult your doctor or physician before
beginning or taking any new product or diet plan.
Q: Is homeopathic HCG safe for Men and Women?
A: Although it has not yet been approved through the FDA for weight loss, HCG is an all-natural hormone that has
been approved by the FDA for other medical purposes. Homeopathic HCG can be used safely in both men and
women. Always check with your doctor or physician before beginning any new weight loss program. If your BMI value
is lower than 20 it is not recommended for use. Also, Do NOT use homeopathic HCG if you are pregnant or nursing.
Q: What is the difference between HCG injections and homeopathic HCG?
A: The HCG we offer is homeopathic and manufactured in the US. The difference between the two options is that the
HCG hormone is made into a homeopathic remedy, which is diluted hundreds of times and potentized, so that it is an
energetic imprint of the original substance, which works in your body on an energetic level.We have had many clients
who have tried both the HCG injections and also the homeopathic drops, and have reported similar results. The
biggest difference is ours is less painful and more cost effective.
Q: I have heard that I will lose more weight using injections instead of the homeopathic
HCG? Is this true?
A: We have had a lot of people try the injections for their first round and then have found out about the homeopathic
drops and have tried the drops for their 2nd round. They have reported experiencing very similar results and a few of
3them actually saw more success from using the homeopathic remedy. We have had countless people prefer the
homeopathic HCG drops over the injections due to the same results, cost, and convenience. These people have
become homeopathic HCG drop supporters! Most injections range anywhere from $400-$600 for a 4 week program.
Ours is a lot easier on your pocketbook!
Q: Will the very low calorie diet slow down my metabolism?
A: Normally when a person lowers their calories and fat, the body begins to store fat and the metabolism does slow
down. This occurs because fat is a life saving source of stored energy. When a combination of a VLCD and an exact
amount of HCG is used, it signals to the body to access and start using and burning the stored fat for energy. This
eliminates excess fat reserves, so there are no bad effects on your metabolism. When fat deposits are released, the
body uses it as fuel, which causes a person’s appetite to decrease.
Q: Couldn’t I lose the same amount of weight without using HCG and just follow the
very low calorie diet (VLCD)?
A: By simply cutting back a person’s calories and fat consumption, one can lose weight. The risk and negative effect
that happens is that the body will tend to lose mostly muscle before fat. When the body is deprived it stores fat. This
causes the cellular metabolism to slow down. When a person’s metabolism slows down it makes it easier to gain
weight and also decreases muscle mass. By following the HCG diet program (VLCD and taking HCG), the excess fat
is mobilized for energy and the rest is eliminated. The VLCD is essential because it prevents an instant refilling of the
emptied fat cells. This is what helps maintain your muscle mass by getting rid of the fat deposits.
Q: Will I starve on the very low calorie diet (VLCD)?
A: HCG helps to liquefy fat, which opens up all of a person’s fat cells. The liquid fat is then made accessible to the
body to use as energy. Even though a person is consuming fewer calories, the body is able to access the stored
energy that is in the fat cells which naturally reduces a person’s appetite. After a few days on the HCG diet plan,
many people report a major decrease in their appetite. Most people that have successfully completed the HCG diet
program have reported having plenty of energy while on the program.
Q: How much weight can I expect to lose after completing the protocol?
A: Every person loses weight differently but the average weight loss is between .5-2 pounds per day. It is normal for a
person to lose 2 pounds one day and then not lose any weight or a small amount of weight the next day. You also
have to remember that you are losing inches and just not pounds. It is very normal not to lose weight on the scale
every single day. The body has to adjust to the weight lost and does not always reflect on the daily scale number.
You need to look at your weight loss success overall and when you have completed the program.
Q: What does the hypothalamus gland do?
A: The hypothalamus gland controls hunger, temperature, thirst, and fatigue. The hypothalamus is responsible for
metabolic processes in the body.
4Q: Is it hard to keep the weight off that you lose after completing the protocol?
A: Most people have reported that not only their bodies have transformed but that their eating behaviors and appetite
has completely changed after completing the HCG diet. With your hypothalamus reset, your metabolism will be
different from when you started the HCG protocol. Most people are able to eat moderately without feeling the need to
overeat. This is the perfect opportunity to adopt a healthy lifestyle to maintain your new weight. People have also
reported that just 15-30 minutes of minimum amounts of light exercise are sufficient for maintaining a healthy body.
People who have successfully completed the protocol have reported having had hardly any or no difficulty
maintaining their new, ideal weight.
Q: Is it possible to continue the HCG protocol longer than 43 days?
A: Yes, a lot of people need to do the HCG protocol for more than the 43 days to accomplish their weight loss goals.
Please contact us and we will go over the best way to continue the protocol.
HCG Drops Overview
Q: How do you take the homeopathic HCG drops?
A: The homeopathic HCG that we offer is NEVER to be injected. The HCG is taken orally. Each bottle of
homeopathic HCG comes with a dropper. We recommend taking 5 drops 6 times a day. Please note that when
dropping the drops you only need to pulse the dropper and it is best to count in the mirror.
Q: Do I have to mix the homeopathic HCG drops?
A: The homeopathic HCG drops come ready to use. No mixing is needed.
Q: How do I store the homeopathic HCG drops?
A: The homeopathic HCG drops need to be stored out of heat and light. They may be stored in the refrigerator but is
not necessary. The homeopathic HCG does not require refrigeration because of the way homeopathic remedies are
created. It is recommended to store the homeopathic HCG in the refrigerator if it is not used for a few days or a few
weeks. Refrigeration helps to keep the homeopathic HCG fresh over long periods of time.
Q: Where is the homeopathic HCG manufactured?
A: Our homeopathic HCG as well as all of our other products we offer is manufactured in the United States with the
highest standards.
Q: Do the homeopathic HCG drops have an expiration date?
A: Yes, the homeopathic HCG drops have a 5-year shelf life from the time it was manufactured; each bottle is
stamped with the expiration date.
5Food/Product Overview
Q: What types of foods do I need to eat while on the protocol?
A: You will get to select from a list of lean proteins, fruits, and vegetables. With ALL purchases of Homeopathic HCG,
you will be given all the tools to be successful in following Dr. Simeons diet plan including, the full diet plans,
information on how homeopathic HCG works, a recommended daily eating schedule, tracking sheets, plateau
breakers, and some great approved recipes!
Q: What are the best foods to eat during the loading days?
A: The best foods are high fat and high calorie foods such as nuts, avocados, healthy oils such as olive oil, and dairy
products.
Q: Do I need to take supplements while on the protocol?
A: We recommend taking Potassium and Vitamin B-12. These supplements help with producing and maintaining
energy levels. Also, we recommend taking a multi-vitamin as long as it does NOT contain any fat-soluble vitamins
such as A, D, and E. We offer the full homeopathic HCG kits, which include both the high quality Potassium, and
Vitamin B-12.
Q: Why is Tap water not preferred?
A: Most tap water contains chlorine, which affects the thyroid. The best water to use is spring water that has not been
treated with chlorine.
Q: Is it o.k. to use 0 calorie sweeteners?
A: The ONLY approved sweetener on the protocol is Stevia. DO NOT use ANY chemically derived sugar substitutes
including: Aspartame, Nutrisweet, Acesulfame, Sucralose, Splenda, or any other sugar that has been chemically
created.
Q: Can I use frozen vegetables instead of fresh?
A: Fresh vegetables are always preferred, but if you have to you may use frozen vegetables. Just make sure to check
the labels to make sure there is no sugar added.
Q: Can I use lotion while on the HCG diet?
A: Lotion should be avoided during the protocol. Lotions contain a lot of fats and oils, which can cause your body to
retain the fats that you are trying to get rid of. A great alternative to lotion is organic Aloe Vera. Mineral oil, baby oil or
petroleum may also be used.
6Q: (Women) Can I use birth control while following the protocol?
A: Yes, women may continue to use birth control while on the protocol. The homeopathic HCG will not affect the birth
control.
Q: Will the homeopathic HCG interfere with doctor prescribed medications that I am
taking?
A: Always consult your doctor or physician before any diet plan including beginning the HCG protocol. Discuss your
current medications before taking homeopathic HCG.
Q: What makeup can I use while on the protocol?
A: Mineral makeup is approved for use. DO NOT use any cosmetics that are rich in fats and oils. (Most lipstick,
eyebrow pencils, and powder may be used).
Q: What shampoo and conditioner can I use while on the protocol?
A: Most people continue to use their regular shampoo and conditioner while on the protocol. We recommend not
using any leave-in conditioners that stay on your scalp. Also make sure that you rinse off your conditioner from your
scalp as much as you can.
Q: Can I use chapstick while on the protocol?
A: We recommend NOT using chapstick. A good alternative is using Carmex because it does not absorb into the skin
like most chapsticks do.
7HCG Diet Instructions
Recommended Instructions
HCG Drops: Take 6 drops 6 times a day. Take at least 15 minutes before or after eating food,
drinking beverages, or taking supplements. Make sure to tap the dropper gently and count
your 6 drops each time. Hold the drops under your tongue for 2 minutes and then swallow
the residue. It will tingle a little bit but it is not painful.
Vitamin B-12: Take 1 (1,500 mcg) tablet a day under the tongue until dissolved. We
recommend taking it in the morning so it helps with energy throughout the day.
• Note: Some people need to take vitamins with food because vitamins may give you a
stomachache on an empty stomach. Most people take it with their fruit in the
morning.
Potassium: Take a 99mg capsule once a day. We recommend taking this in the morning or
early afternoon.
• Note: If you are taking any prescriptions or medications for blood pressure, headaches,
migraines, water or fluid retention, or for your heart, check with your doctor before
taking potassium.
5
4
8HCG Program Overview
In the 1950’s Dr. A.T.W. Simeons, a British doctor, discovered through his research that a leading cause
of obesity is when the hypothalamus is not operating correctly. The hypothalamus controls the
storage of fat in the body.
The human body has a few different types of fat. The first fat in our bodies is called structural fat. This
is the fat that cushions our organs and insides. The second type of fat is called normal fat. This is the
padding on our hands and feet, etc. The third type of fat is abnormal fat. This is the extra fat on our
bellies, back fat, love handles, spare tires, and saddle bags.
When the hypothalamus is stimulated the body is able to release abnormal fat which allows the body
to rid itself of massive amounts of this type of fat very quickly. The HCG diet protocol provides a
combination of a very low calorie diet (VLCD), and the exact levels of HCG it needs to stimulate the
hypothalamus. When a person successfully completes the HCG protocol diet plan the hypothalamus is
able to reset and function properly. Dr. Simeons discovered that the hypothalamus gets overloaded
with more excess fuel than it can process because of eating refined foods, sugar, hydrogenated oils.
Genetics also plays a part in how the hypothalamus functions. An abnormal operating hypothalamus
is a leading cause of obesity. When the hypothalamus is not operating correctly, it causes the body to
have intense food cravings, constant hunger, low metabolism, and a surplus storage of abnormal fat.
HCG is a hormone that is found in pregnant women. During pregnancy, a woman produces mass
amounts of HCG. Dr. Simeons discovered that the HCG allows the hypothalamus to function at a
higher capacity thus allowing the fetus to have the energy and nutrients it needs to grow and
develop.
HCG can safely be ingested by men and women.
The principle behind the HCG protocol is a combination of taking exact amounts of HCG and being on
a very low calorie diet (VLCD), your hypothalamus is able to function at a higher capacity and access
the abnormal fat it generally cannot access. The VLCD consists of consuming 500 calories a day. This
does not seem like much, but since because your body is able to access and use the abnormal fat as
energy and nutrition, your body is actually metabolizing between 2500 and 4000 calories each day.
After a person successfully completes a round of the HCG diet protocol they will have been able to
reset their hypothalamus, increase their metabolism, and have a new comfort weight for their body to
maintain. When a person is able to successfully reset their hypothalamus, they can eat literally
anything that they want with a few exceptions of: refined foods, sugars, and starches and be able
maintain their new weight.
The exciting part of the HCG diet program is that you are able to burn the abnormal fat and are able to
literally re-sculpt your body. When people usually try to lose weight by going on a diet or exercising,
they usually lose a lot of their structural or normal fat first because it is nearly impossible for the body
to access and use the stored abnormal fat. On the HCG diet your skin actually tightens and doesn’t get
flabby.
9HCG DIET PLANS
Recommended HCG Drops Dosage
For The 26 & 43 Day Plans:
Take 6 drops of HCG 6 times a day under your tongue, hold the drops under your tongue for
at least 2 minutes and then swallow the residue. For best results, take the drops at least 30
minutes before or after eating a snack or meal. Do not take the drops 30 minutes before or
after brushing your teeth. Begin taking the drops on the 1st day of the diet plan and continue
through the 23 or 40 days (depending on what plan you are on).
It is recommended to skip the drops for a full day once a week and continue on the 500
calorie diet if you begin to plateau on your weight loss. This helps the body not become
immune to the HCG. Make sure to at least take the drops for a full 7 days before skipping a
day of drops.
1026 Day Diet Plan
Day 1 and 2:
You begin taking the HCG drops on day 1 (5 drops 6 times a day). These first 2 days are called
loading days. Loading days mean you may eat all you want including fats and sugars and eat
to capacity. For these 2 days ONLY it is important to eat food high in good fats such as olive
oil, coconut oil, avocados, nuts, peanut butter, tuna fish, and salmon. These are important
calories to consume because they will be used as energy for the first week of the diet. You
may gain a few pounds during the first couple of days but, do not worry, you will still lose
weight the first week. Many people do not want to participate in this part of the diet because
of fear they will gain weight. These calories consumed during this time are necessary to
maintain energy for the following week.
If you have been on a strict low calorie diet before beginning the HCG diet it is
recommend before beginning the first day of the diet to do a couple of pre-loading
days (without taking the drops) to get your body some good fats and calories in your
system. This tends to help you lose more weight and also helps with hunger.
Day 3-23:
Begin the 500 calorie diet plan; continue taking the HCG as recommended. For best results,
follow the diet plan for a minimum of 23 days. While on the HCG diet your hypothalamus will
begin reprogramming.
To obtain the best results, do not add any extra food or deviate from the diet plan. If there is a
disruption during the diet it will affect your long-term weight loss. Once you have successfully
completed the HCG diet plan, an occasional lapse in your diet will not affect the
hypothalamus or your weight.
Note: If you do not follow the diet for even a meal or a full day, there will be
about a 3-day set-back in your weight loss and it will cause increased hunger. It is
important to note that it will not undo your progress that you have made to that point
Day 24-26:
For days 24-26, you will stop taking the HCG drops but you will need to continue on the 500
calorie diet as you have been doing on Days 3-23. These 3 days are important to eliminate the
HCG from your body. It is very important that you do this. It takes an average of 72 hours for
the HCG to get out of your body. If you were to start eating more than 500 calories during
these days you would gain weight because the HCG is still in your body.
Day 27:
The next phase of this diet is the maintenance plan. You will begin the 3 week maintenance
on day 27. The main purpose of the maintenance phase is to maintain your weight for 3
weeks.
11Once you have completed the 3 week maintenance then you may begin another round of the
HCG diet. This is not the phase to lose weight. For a complete description of the maintenance
plan see the maintenance plan section for full details.
9
8 43 Day Diet Plan
It is important to note that if you lose 34 lbs. before you complete the 43 day diet plan
then you should stop taking the HCG and for 3 days continue on the 500 calorie diet to
eliminate the HCG from your body and then begin the 6 week maintenance. So to begin the
maintenance phase it is whatever comes first: when you lose 34 lbs. or when you complete
the 43 day plan.
Day 1 and 2:
You begin taking the HCG drops on day 1 (5 drops 6 times a day). These first 2 days are called
loading day. Loading days mean you may eat all you want including fats and sugars and eat
to capacity. For these 2 days ONLY it is important to eat food high in good fats such as olive
oil, coconut oil, avocados, nuts, peanut butter, tuna fish, and salmon. These are important
calories to consume because they will be used as energy for the first week of the diet. You
may gain a few pounds during the first couple of days but, do not worry, you will still lose
weight the first week. Many people do not want to participate in this part of the diet because
of fear they will gain weight. These calories consumed during this time are necessary to
maintain energy for the following week.
If you have been on a strict low calorie diet before beginning the HCG diet it is
recommend before beginning the first day of the diet to do a couple of pre-loading
days (without taking the drops) to get your body some good fats and calories in your
system. This tends to help you lose more weight and also helps with hunger.
Day 3-40:
Continue taking the HCG as recommended. Begin the 500 calorie diet plan; continue taking
the HCG as recommended. For best results, follow the diet plan for a minimum of 40 days.
While on the HCG diet your hypothalamus will begin reprogramming. To obtain the best
results, do not add any extra food or deviate from the diet plan. If there is a disruption during
the diet it will affect your long-term weight loss. Once you have successfully completed the
HCG diet plan, an occasional lapse in your diet will not affect the hypothalamus or your
weight.
Note: If you do not follow the diet for even a meal or a full day, there will be
about a 3-day set-back in your weight loss and it will cause increased hunger. It is
important to note that it will not undo your progress that you have made to that point.
Day 41-43:
For days 41-43, discontinue taking the HCG and continue on the 500 calorie diet as you have
been doing on Days 3-40. These 3 days are important to eliminate the HCG from your body. It
is very important that you do this. It takes an average of 72 hours for the HCG to get out of
12your body. If you were to start eating more than 500 calories during these days you would
gain weight because the HCG is still in your body.
It is important to note that if you lose 34 lbs. before you complete the 43 day diet
plan then you should stop taking the HCG and for 3 days continue on the 500 calorie
diet to eliminate the HCG from your body and then begin the 6 week maintenance. So
to begin the maintenance phase it is whatever comes first: when you lose 34 lbs. or
when you complete the 43 day plan.
10
Day 44:
The next phase of this diet is the maintenance plan. You will begin the 6 week maintenance
on day 44. The main purpose of the maintenance phase is to maintain your weight for 6
weeks. This is not the phase to lose weight. Once you have completed the 6 week
maintenance then you may begin another round of the HCG diet. For a complete description
of the maintenance plan section for full details.
When Can I Start Another 26 or 43 Day
Plan?
Many people desire to complete more than (1) 43 day plan to reach their desired weight. This
can be very effective as long as you make sure to do your full maintenance period. The
maintenance period is extremely important for the success of long term weight loss. This is
the time that your body needs to adjust to your new weight, to keep the weight you lost off,
and to have a break from the HCG so that your body does not become immune.
After being on the HCG for the 43 day plan it take about 6 weeks for the body to lose the
‘‘immunity’’ and HCG becomes fully effective again. You may begin another 26 day plan or 43
day plan after you have completed the maintenance period. You follow the diet as if you were
starting for the first day. Do NOT skip the loading days. These are important because you have
been on a low calorie diet Repeat plans are usually even more satisfactory than the first time
because you already know what to expect and the results are worth it.
13DO’S:
DO take your vitamin B-12 supplement. Recommended: 1,000 mcg per day.
DO take your potassium supplement. Recommended: .84mg to 99mg per day
DO take your calcium/magnesium supplement.(You may add a calcium and or
magnesium supplement or continue to take your current supplement as long as there
are no added sugars or fat soluble vitamins: A, D, E)
DO take your multi vitamins daily (some people do not take a multi vitamin through the
diet however if you are currently taking this you may continue to take it or if you want to
add a multi vitamin through the diet you may do so.
Note: Do not take a multi vitamin with fat soluble vitamins i.e. A, D, E)
DO take magnesium if you experience constipation.
DO drink at least 2 quarts of water a day.
DO weigh yourself daily or at least weekly and track it on your tracking sheets. (Don’t
become compulsive about weighing yourself because you need to remember that most
people lose more inches than pounds. Remember, inches=fat loss. Some people get
stressed out about the daily weight numbers on the scale, you need to think big picture
and look at your weight loss in a week instead of a day. Weighing yourself daily can help
you know which foods your body reacts better with so you can look at your food journal
to see what you have eaten on the days that you lose more weight.)
DO take your measurements before you begin and when you end and track them on our
tracking sheets.
DO take a before picture and an after picture of yourself. (You will be surprised at the
change your body has made once you have completed the program.)
DO keep a food journal. (Keeping a food journal helps determine how your body reacts
to different food. Sometimes people plateau and by looking back at the food journal can
pinpoint why. It is also a good way to keep track of what foods work best for your body. )
DO cook with spices and hot sauce (make sure there is NO sugar or MSG) Spicy food can
help decrease cravings.
147 DONT’S:
DO NOT use ANY chemically derived sugar substitutes including: Aspartame, Nutrisweet,
Acesulfame, Sucralose, Splenda, or any other chemicalized sugars.
DO NOT consume ANY fat whatsoever.
DO NOT use ANY type of oil including: fish oils, olive oil, butter, coconut oil, cooking oils,
etc.
DO NOT take any fat soluble vitamins- A, D, and E while you are on HCG. These may be
added back in during the maintenance plan.
DO NOT drink ANY kind of alcohol. No alcohol of any kind is allowed.
DO NOT get ANY type of massage during the HCG diet.
DO NOT use any cosmetics that are rich in fats and oils. Mineral makeup or natural
makeup is approved for use. (Most lipstick, eyebrow pencils, and powder may be used).
DO NOT use lotion. (or at least limit it as much as you can) A good alternative is organic
Aloe Vera.
DO NOT use any non-dairy creamers.
15Sample Daily Eating Schedule
This is just a sample guide; you may adjust this to fit your own individual schedule. Try to
keep the HCG doses only3-4 hours apart.
1. Weigh Yourself:
Wake up, empty your bladder, weigh yourself and track it on your tracking sheet. Tracking
is EXTREMELY important to your success! Weigh and track everyday or at least once a week!
Remember to take your measurements on the first day you begin!
2. Take 1st Oral Dose of HCG:
First thing in the morning between 6-8 am-take 6 drops under the tongue and leave it there
for 2 minutes and then swallow the residue. DO NOT drink, eat, or brush your teeth 30
minutes before you take the HCG or 30 minutes after taking the HCG.
3. Breakfast:
Herb tea, black tea, and coffee are allowed but NO sweeteners except Stevia. See details
below under ‘‘Your Food Choices’’.
4. Take 2nd Oral Dose of HCG:
Between 9-11 am-take 6 drops under the tongue and leave it there for 2 minutes and then
swallow the residue. DO NOT drink, eat, or brush your teeth 30 minutes before you take the
HCG or 30 minutes after taking the HCG.
5. Eat 1 Serving of Fruit:
Eat fruit around 10 am. See list below for fruit choices.
(If you don’t want to eat a snack, the fruit may be eaten with the Lunch and/or Dinner. If you
prefer the fruit serving with your lunch and dinner then you do not eat this fruit serving at
10 am or 1 fruit in the afternoon. ONLY 2 fruit servings are to be eaten in a day and must be at
least 6 hours apart.)
6. Take 3rd Oral Dose of HCG:
Between 12-2 pm take 6 drops under the tongue. Taken just like your 1st dose. DO NOT drink,
eat, or brush your teeth 30 minutes before you take the HCG or 30 minutes after taking the
HCG.
14
7. Eat Lunch:
Around 12:00 pm to 2 pm. See lunch selections below. (1 of each: protein, veggie, starch) Fruit
may be added to lunch and dinner but you must take out the snacks. Only 2 fruit servings in 1
day).
8. Take 4th Oral Dose of HCG:
Between 3-5 pm take 6 drops under the tongue. Taken just like your 1st dose. DO NOT drink,
eat, or brush your teeth 30 minutes before you take the HCG or 30 minutes after taking the
HCG.
169. Eat 2nd Serving of Fruit:
Eat the other fruit in the afternoon as a snack or eat it with your dinner. Suggested snack
between 4-5 pm (See #5------same applies here)
10. Take 5th Oral Dose of HCG:
Between 6-8 pm take 5 drops under the tongue. Taken just like your 1st dose. DO NOT drink,
eat, or brush your teeth 30 minutes before you take the HCG or 30 minutes after taking the
HCG.
11. Eat Dinner:
Between 6-8 pm. See dinner selections below. (1 of each: protein, veggie, starch) Same rule
about fruit also applies to dinner. See #4.
12. Take 6th Oral Dose of HCG:
Between 9-11 pm take 5 drops under the tongue. Taken just like your 1st dose. DO NOT drink,
eat, or brush your teeth 30 minutes before you take the HCG or 30 minutes after taking the
HCG.
15
Your Food Choice’s
Breakfast: Coffee, tea, herb tea in any quantity without sugar or milk.
Other Options: Pero, Yerba Matte, mineral water, non-sweetened flavored waters, fat free
chicken, beef, or vegetable broths (check all labels carefully on the broths many have added
sugar and MSG which are NOT allowed).
1 Tablespoon of skim milk may be used ONLY once a day.
You may sweeten your beverages with Stevia, a natural sweetener, which is available at
health food stores, Stevia is the ONLY sweetener allowed on the HCG diet.
NOT ALLOWED: Aspartame, Nutrisweet, Acesulfame, Sucralose, Splenda, or any other
chemicalized sugars. Diabetics may eat 1 protein item each morning to control blood
sugar.
Lunch and Dinner:
Select 1 of each: protein, vegetable, starch from the following lists.
(Fruit may be eaten with Lunch and Dinner--If you don’t want to eat the 2 snacks during the
day. If you prefer the fruit serving with your lunch and dinner then you do not eat 1 fruit
serving at 10 am or 1 fruit in the afternoon. ONLY 2 fruit servings are to be eaten in a day and
must be at least 6 hours apart.)
Protein List: 1meat serving=3 ½ ounces, (or 100 grams)
Chicken-Boneless skinless breast
Beef-Veal ,Steak, or Hamburger-Must be extra lean
White Fish: shrimp, halibut, crab, snapper, bass, swordfish, lobster, tilapia, flounder,
white albacore tuna packed in water may be used 1-2 times a week if needed.
FISH NOT ALLOWED: Salmon, eel, tuna, herring, dried or pickled fish.
17NO PORK ALLOWED
16
Note: Make sure that all meat is very lean without any fat. You must remove all visible fat
before cooking and weighing. Weigh all meat uncooked. A food scale is a great investment if
you don’t already have one this will assure that the weight is correct. Meats may be prepared
by broiling, grilling or boiling with no additional fat or oils. A grill such as a George Foreman
Grill works great.
Vegetable List:
Make sure to eat enough vegetables get you to the 500 calories per day.
Broccoli, Lettuce, Cucumbers, Spinach, Tomatoes, Onions/Garlic, Celery, Beet Greens,
Chard, Chicory, Asparagus, Fennel, Red Radishes, Cabbage, Yellow Summer Squash,
Green Zucchini.
Optional/Occasional Substitutes:
Green or Red Peppers, ½ cup Zucchini, Green Beans, ½ cup eggplant, Cauliflower (*these are
vegetables that many people have reported using as substitutes and were able to continue
losing weight and did not alter their weight loss. These are optional and occasional
substitutes)
Note: The HCG diet protocol recommends only having a specific vegetable only once a
day. For example: If you have broccoli for lunch, select a different vegetable for dinner. Also, it
recommends not to mix vegetables and to use only one vegetable per serving. Many people
who have successfully completed the HCG diet have reported that they mixed vegetable
throughout the diet plan and had very successful weight loss. If you choose to mix vegetables
then, if you start to plateau with your weight loss this is something that you can change by
going back to not mixing vegetables to see if that helps you lose weight.
Fruit List:
Select 2 portions a day, must be eaten at least 6 hours apart.
Apple, 1 medium, Strawberries, 6 large, Orange, 1 medium (weigh unpeeled), Grapefruit, ½
medium (weigh unpeeled)
Optional/Occasional Substitutes:
½ fresh peach, 2 plums (regular size), ½ cup fresh cherries, (these are fruits that many people
have reported using as substitutes and were able to continue losing weight and did not alter
their weight loss. These are optional and occasional substitutes)
Note: Have a specific fruit only once a day. For example if you have orange for your first
snack then select another fruit to eat for the second snack. Apples are great to eat at least
once a day.
17
Starch List:
1 of the following crackers is allowed per lunch and dinner.
1 melba toast or 1 grissini (Italian breadstick)
Optional/Occasional Substitutes: 1ryvita crisp bread, 1 stone ground wheat thin
18Optional/Occasional Substitutions:
Fruit/Vegetable Substitution:
¾ cup non-fat yogurt sweetened with Stevia may be eaten in place of one of the fruit or
vegetables choices once or twice a week.
Protein Substitutions:
You may use 3 eggs (1 whole plus 2 whites) or ½ cup fat free cottage cheese occasionally as
your protein.
Seasonings:
With each meal the juice of one lemon or lime is allowed. Salt, pepper, sweet basil, parsley,
vinegar, marjoram, mustard powder, and most other seasoning are approved to use as long
as there is NO sugar or monosodium glutamate (MSG). Check all labels! Remember that NO
oil, butter, or dressings* may be used. *You may make your own dressings that are approved
for the HCG diet.
Important Tools To Use:
Food Scale:
The key to success is to weigh all of your food as accurately as you can. If you don’t have a
food scale it is a worthwhile investment for the HCG diet plan. This diet takes planning and
cooking. To make it easier a lot of people take one day and cook all of their protein for the
week and put it in baggies so they are prepared throughout the week.
Microsoft Excel Calorie Calculator:
The calorie calculator is easy to use and is a great tool to help you figure out how many
calories are in the food that you are eating. The best way to start is to calculate your 2
proteins, then your 2 fruits, then your 2 starches and then you will know how many calories
you need to eat in vegetables.
18
19Maintenance Plan Guidelines
26 Day Diet Plan= 3 weeks of Maintenance
43 Day Diet Plan= 6 weeks of Maintenance
The maintenance is a very important part of the HCG diet program. Many people that
haven’t followed the maintenance program after losing all the weight have put back on
their weight quickly. The maintenance is extremely important because this is the time it
takes for the body to become stable with the new weight. During this phase, you can eat
anything you want if you follow these simple rules:
NO sugar. (or any sugar substance, Stevia is approved to use).
NO trans fats.
NO simple carbs. Examples: white rice, white flour, potatoes, or starchy vegetables.
Focus on eating the good fats such as healthy oils, avocado and those fats suggested for
the loading days.
Watch your consumption of complex carbs. Example: whole wheat, millet, whole grains,
and brown rice. Sprouted grains are better to eat than flour. Example: Ezekial bread and
tortillas are better choices.
Don’t add a bunch of different foods back into your diet at the same time. Gradually add
foods back into your eating routine. This lets you know how your body will react to the
food.
Keep writing in your food journal. Just like through the HCG diet, it is the best way to see
which foods are the best to weight loss. Some foods may have to be avoided
completely.
The most important rule: weigh yourself EVERY morning when you get up in the
morning and have emptied your bladder. It is normal to fluctuate between 2 pounds but
if you gain more than 2 pounds even just an ounce over 2 pounds you must do a steak
day or modified steak day.
Steak Day
Eat nothing for breakfast or lunch. Make sure to drink plenty of fluids throughout the day. For
dinner, have a huge juicy steak. You may cook it with olive oil, canola oil, or any healthy oil
and season it they way you would like. Follow your steak with either an apple or a tomato.
The next day your weight should be back to normal.
20Modified Steak Day
Many people choose to try the modified steak day first and then if it doesn’t bring your
weight back to normal then they do the steak day. This usually is just as effective as the
regular steak day.
Eat nothing for breakfast. For lunch have 2 full hard boiled eggs and an apple. Make sure
to drink plenty of fluids throughout the day. For dinner, have a huge juicy steak. You
may cook it with olive oil, canola oil, or any healthy oil and season it they way you would
like. Follow your steak with either an apple or a tomato. The next day your weight
should be back to normal.
After successfully completing the HCG diet, most people have reported how surprised they
are at how small their appetite has become. They also notice how much they can eat without
gaining weight. People no longer suffer from an abnormal appetite and feel satisfied with
much less food than before. In fact, they are usually very disappointed that they can’t finish
eating their first normal meal which they have been planning for weeks.
Some people have been are afraid to start eating normally again once they have completed
the program. If you continue on the VLCD (500-calorie diet), adding only a few things, you will
gain weight. Follow the guidelines listed above and this will not happen.
Helpful Tips:
The maintenance is a good time to increase your activity level here is a list of ideas:
Walk for ½ an hour to 1 hour per day.
Use Stevia as the sweetener of choice.
Sleep 7-8 hours per night.
Eat a large breakfast combined with proteins and complex carbs.
Eat meals/snacks 5 to 6 times a day.
Finish your dinner 3 ½ hours before bedtime.
Add cinnamon to your food.
Add hot peppers to your food.
Avoid monosodium glutamate (MSG)
Add fiber from oat bran, oat bran, and acacia into your diet.
Do resistance exercises such as weight lifting.
Don’t eat in front of the TV, standing up, or in the car.
Eat slowly and chew your food thoroughly.
Eat a minimum of 1 (preferably organic) apples per day.
Relapses:
Dr. Simeon’s had up to 70% of his cases who did not experience any difficulty keeping off
their weight. When relapses did occur it was usually due to the fact of not weighing
themselves daily or going back to bad eating habits including sugar and refined foods which
got them there in the first place. Many patients think because if their clothes would fit then
21they hadn’t gained any weight. Some did not carry their scale with them while traveling as it
was a burden. These are all disastrous mistakes, because after completing the HCG diet as
much as 10 lbs. can be regained without any noticeable change in the fit of their clothes. The
reason for this is because after completing the program newly acquired fat is first evenly
distributed and does not show the former preference for certain body parts.
If you experience weight gain, you may begin a second course of HCG after your maintenance
time is over. Repeat courses are usually more satisfactory than even the first treatment and
you have the advantage that know that how the diet works and what foods work the best for
you during the weight loss program.
21
22Plateau Breakers
Increase water intake from 2 quarts to 3 quarts per day.
Try increasing your protein by .5 ounces.
Do an ‘‘Apple Day’’-Eat 6 apples only 1 day. (many have reported a loss of 2 pounds the
day after)
Try cutting your beef down or out of your meals for a couple of days.
Check all seasonings for any form of sugar. All seasonings used must be checked
carefully.
Try to stop mixing vegetables. For example: eat cucumbers only for lunch and only
tomatoes for dinner.
Don’t eat the allowed starches (take the crackers out for a couple of days).
Eat organic! Make sure there are not any additives in your protein sources. Sometimes
these are injected with sugar.
Dilute your water with 2 Tbsp of apple cider vinegar (ACV) (organic is the best) to your
daily routine. Adding some Stevia helps with the taste. Also using a straw is
recommended so that it doesn’t hurt your enamel on your teeth as much.
Check your medications. Have you started a new medicine? Sometimes it takes the body
a few days to adjust.
Add low impact exercise including a brisk walk, yoga, or any type of 15 minute activities
to your day a few times a week. Any activity that raises the heart rate throughout the
day.
Make sure you are sleeping enough. Not getting enough sleep can have a negative
result on the scale.
Maybe it is time to stop losing. Have you reached your ideal weight? Are you in the
healthy range for your height and body frame?
23HCG Approved Recipes
Here are some yummy recipes that are approved for the HCG diet! Many people have found
that mixing vegetables in small amounts, especially when they are considered more of a spice
did not have any negative effect on their weight loss. Enjoy!
Chicken Recipes
Mexican Tomato Chicken Soup - 4 servings = approximately 250 calories each.
1 small can Mexican style tomatoes --- blended
14 oz diced chicken breast (cooked)
4 oz diced onion
4 oz diced celery
Cilantro --- chopped to taste
1 small can petite dices tomatoes
1 small can chicken broth (or beef )
1 small can green chilies
1 jalapeno without seeds
Cumin to taste
Chili powder to taste
Salt and pepper to taste
Add all ingredients and let simmer until veggies are tender.
Beef can be substituted for chicken, but you will need to adjust the calories.
Lettuce Wraps
Minced Chicken (3 ½ oz)
Minced fresh ginger about a 1/2 inch piece
Minced fresh garlic
Minced green onion
Vegetable broth to cover bottom of pan (10 cal, 0 fat, 0 carbs)
Braise (medium heat) ginger, garlic and onion until soft then add chicken, cook until no
longer pink.
Add:
1 tsp Asian Red Chile Sauce (0 calories, 0 fat, 0 carbs, 0 sodium)
½ - 1 tsp Chinese 5 spice
1 tbsp rice wine vinegar
1 tbsp wheat free Tamari sauce ( 8 cal, 0 fat, 0 carbs, 150 mgs sodium)
Cook about 5 minutes more, stirring over low heat to reduce liquid. Remove from heat,
spoon into whole lettuce leafs and roll.
Braggs can used instead of Tamari, but it gives a whole different flavor.
Oriental or Taco Lettuce Wraps
100g ground turkey / 100g ground beef (extra lean)
2 celery stalks minced fine (adds bulk, few calories)
1 clove garlic, minced
24A little onion, minced
A little ginger, minced
Sauté together, you will not need any liquid as the celery will release enough to cook.
Spice it up with whatever you like and serve in lettuce all wrapped up. You will be amazed at
the volume that the celery adds to this recipe!
Vary this to make version of tacos, omit the ginger, add chili powder, cayenne pepper and
cumin...serve in your lettuce with a squeeze of lime.
Moo Shu Chicken
Braggs Liquid Aminos in the spray bottle (find in health food stores)
Chicken (100g)
Green Cabbage
Chicken Broth
Wilt green cabbage in some chicken broth that was sprayed with Braggs Aminos in a pan with
the lid on. After it is wilted and soft, toss in raw chicken that has been julienne sliced,( easier
to do when frozen) and spray with Braggs Aminos. Sauté until the chicken is cooked.
24
Spicy Chicken
Chop 100 g chicken into small pieces and season to taste (cayenne, salt, paprika, garlic, etc.).
In frying pan (bottom covered with water and lemon juice) cook chicken with 2’’ onion pieces.
Chop one tomato into small pieces and add to mostly cooked chicken and continue cooking
until chicken is cooked through and tomatoes are to desired consistency. Add organic hot
sauce or taco seasoning for cravings for Mexican food.
Beef Recipes
Steak or Chicken Fajitas - makes 2 servings
200g chicken or beef, sliced in strips
1 onion, sliced into rings
1 bell pepper sliced
2 cloves garlic
Taco/Mexican seasoning
1/2 cup chicken broth
Salt and pepper
1. Add broth, onion and pepper to a non stick skillet and begin cooking on medium heat.
When they start to wilt slightly, add salt and pepper.
2. After cooking about 5-7 minutes, add chicken or beef strips and garlic. Cook 5 minutes
more or until the meat is almost cooked through.
3. Add Mexican/taco seasoning. And cook until liquid is almost gone. Taste and add salt and
pepper as needed. Make your own Taco/Mexican seasoning mix- 1 1/2 tablespoon
chili powder, 1 tsp cumin, 1 tsp oregano, 1 tsp garlic powder or 1 tsp garlic salt and a pinch of
cayenne.
25
Mock Hamburgers
Cook/scramble 3.5 oz ground beef, then rinse well go get rid of all the fat. To this add:
A LITTLE ketchup
A LITTLE mustard
Chopped dill pickles
25Chopped onion
Diced tomato
A little chopped lettuce
Salt/pepper
Garlic powder (or fresh/crushed)
Braggs Liquid Amino Spray or Worcestershire
All the flavors are there except for the bread!
Garlic Ginger Beef
1 clove of garlic, minced
1 inch piece of ginger, minced or cut into thin slices (will make it hot, so use less if you’re
sensitive!)
Onions, cabbage, celery, green pepper (your choice)
100 g lean beef cut into bite size pieces
Place a bit of water into pan. Add garlic, ginger, and veggie and stir fry until soft. Add beef
and cook until beef is thoroughly cooked.
Flank Steak
3.5 oz Flank Steak
Spinach
Garlic
Parsley
Chicken broth
Nutmeg
Salt and pepper
1. Preheat oven to 350. Pound flank steak until 1/4-1/2’’ thick. Salt and pepper both sides.
2. In a food processor, puree spinach garlic and parsley with enough chicken broth to
create a paste. 26
3. Spread paste on one side of the Flank Steak. Sprinkle nutmeg sparingly.
4. Roll up Flank Steak and either tie with string or use toothpicks to secure. Make sure that
when you roll it up the fibers are lengthwise so that when you cut into it, it will be against the
grain.
5. Place face down in pan and bake until desired doneness. Divide the total weight of the
steak by 3.5 so you know how many portions it should be cut into. Enjoy.
Fish Recipes
Shrimp
Put frozen shrimp into chicken broth to thaw, then ‘‘sauté’’ in the juice in a skillet for a minute
with a little garlic.
Spicy Lemon Cod
100 g Cod Filet
1/4 cup chicken stock (real amount unknown... just cook it and if evaporates before the cod is
done, add more to keep it from sticking to the bottom of the pan) Sauté cod in stock until cod
is opaque.
Add:
1/4 - 1/2 cup more chicken stock
261 Tbsp Fresh lemon juice
1/4 tsp cayenne pepper
Salt & pepper to taste
Heat & serve with a bit of lemon zest over the fish.
White Fish in Parchment
Mild tasting white fish
Lemon slices
Orange slices
Dill
Onions
Salt and pepper
27
1. Preheat oven to 350. Salt and pepper the fish on both sides.
2. Place onion on bottom of parchment paper. Aluminum foil can be used. Then place fish on
top of onions.
3. Place lemon and orange slices on top of fish and then top off with fresh dill.
4. Fold parchment paper so that the ends and top are securely closed to allow the fish to
steam. Place in pan and bake for 20-30 depending on size of fish.
5. If another veggie is to be eaten- say asparagus with lemon pepper, then discard onions
along with the lemon slices, orange slices and dill. If not, then enjoy with the onions.
Fennel bulbs sliced thinly instead of onions will give fish a slight anise flavor. If choosing
fennel bulbs then substitute thyme, oregano, rosemary or other herb for the dill.
Halibut Tacos with Strawberry-Cucumber Salsa
2 tablespoons fresh lime juice/lemon juice
1 tablespoon broth- fish, chicken or veggie
1 clove garlic, minced
1/4 teaspoon sea salt
1/4 teaspoon black pepper
100g halibut fillet
Strawberry-Cucumber Salsa
Peeled and chopped fresh strawberry
1 cup peeled, seeded, and chopped cucumber
2/3 cup chopped red onion/shallot/green onion- optional
1 tablespoon chopped fresh cilantro
2 tablespoons fresh lime juice/lemon juice
1/2 teaspoon sea salt
1 jalapeño pepper, seeded and minced
Cabbage
Cilantro sprigs, for garnish
28
1. Combine lime juice, broth, garlic, salt, and pepper in shallow glass baking dish or zip-top
bag. Add fish, skin side up. Marinate in refrigerator for at least 30 minutes but no longer than
3 hours.
2. Toss all salsa ingredients together in a medium bowl.
273. Preheat grill. Remove fish from marinade and grill over medium-high heat for about 10
minutes, turning once, until opaque throughout. Slice fish into large pieces.
4. Fill each cabbage leaf with fish and salsa. Garnish with additional cilantro, if desired.
Shrimp with Garlic and Lemon
2 Tbsp broth
1 garlic clove, minced
1/2 grissini, crumbled
3 Tbsp chopped parsley
100g shrimp, peeled and deveined
1/2 lemon
Salt and pepper
1. Preheat oven to 450 degrees. In medium bowl combine broth, garlic, grissini and parsley.
2. Lay shrimp down on a baking dish. Top with grissini mixture. Season with salt and pepper.
3. Bake uncovered for 10 minutes. Remove and squeeze lemon juice over shrimp before
serving.
Other Proteins
Scrambled Eggs
1 egg
3 egg whites
2 T chopped onions
Tomatoes/green chili/salsa TO TASTE
Garlic or garlic salt
1 T fat free/low fat cottage cheese/milk (very optional)
Sauté onion & garlic in a little water.
Mix rest of ingredients in a bowl together and add to onions, scramble, top with more salsa,
tomatoes and/or green chili. Salt and enjoy!
Soup Recipes
Savory Chicken Soup
100 g chicken breast, cubed
1-2 cups chopped celery (may use tomatoes instead)
2 cups chicken broth (may substitute 1 cup water for 1 cup broth)
1 Tablespoon minced onion
2 cloves garlic, crushed and sliced
1 bay leaf
1/2 teaspoon poultry spice blend
Cayenne pepper to taste
Salt and black pepper to taste
Bring chicken stock to a boil. Add onion, garlic and spices. Add chicken and vegetables and
simmer on low heat for 20 minutes or more until chicken and celery are tender and fully
cooked.
Serve hot. Sprinkle with chives or parsley if desired.
Tomato Soup
Tomato, allowed amount
28Broth
Roasted garlic
Salt and pepper
1 tbsp fat free milk, optional
1. Either broil the allotted tomatoes for 5-10 minutes until the skin blackens or use Muir
Glen fire roasted tomatoes. Put tomatoes into a saucepot with enough broth to cover.
2. When the tomatoes and broth boil, add the roasted garlic. With an immersion blender or
regular blender, puree the mixture. Add salt and pepper to taste.
3. Once off heat, add optional milk. May also add meatballs to the soup. I can usually get 8
very small meatballs from 100g of beef. I bake several portions of the meatballs and keep
them in the fridge/freezer.
30
French Onion Soup
Whole onion, thinly sliced
Broth
Roasted garlic
100g beef, thinly sliced
1/2 grissini
Salt and pepper
1. Put onions into an oven-proof saucepan. Add enough broth to cover half the onions.
Cook until onions are tender. Salt and pepper to taste.
2. Preheat broiler. Add thinly sliced beef to the onions. Top with mashed roasted garlic and
grissini. Broil for 5 minutes until grissini/garlic mixture starts to brown.
Cabbage Soup
100 grams organic or lean ground beef
Handful organic cabbage-chopped into chunks
Onions
Celery
Garlic
Tomato sauce or fresh tomato
Brown beef and rinse out fat. Add veggies, tomato sauce, and enough water to cover all.
Simmer until cabbage is done add salt and spices: sea salt, celery salt, garlic powder or garlic
salt, dash of pepper. This stays good for up to a week in the refrigerator!
Italian Wedding Soup
Meatballs (recipe under Beef)
Chopped Spinach- allowed amount
Minced garlic- to taste
Diced onions- as a flavor enhancer
1 tsp each of thyme, oregano, basil- and any other Italian spice that you like
Salt and pepper
2-3 cups of broth
31
1. Add onions, garlic and about 3tbsp- 1/4 cup of broth to a small soup pot. Cook until onions
start to wilt. Add spinach and stir until spinach start to wilt.
292. Add spices and herbs. Stir until liquid is almost cooked off. Add meatballs and rest of broth.
Bring to a boil. Boil for a few minutes. Add salt and pepper to taste.
3. This can be served with a small helping of gremolata. Gremolata can be made with
chopped parsley, lemon rind and minced garlic.
Sauce, Dressing, Misc. Recipes
Shrimp Cocktail Sauce
Tomato paste
Horse radish
Garlic
Use in quantities to taste
Mustard Steak Sauce
100 g (3.5 oz) steak
1 cup beef broth (approx)
1-2 TBSP sugar free mustard
1/2 tsp ground mustard powder
2 TBSP chopped onion
Pour 1/4 cup of beef broth and both mustards in a bowl. Mix until smooth. Pour into sauté
pan and add steak and onions, coating both with sauce. Cook until steak is desired doneness
and add just enough broth to keep the sauce a gravy type consistency. The sauce will thicken
a bit more once it cools. Steam asparagus or broccoli and put this over the top!
Cucumber Salad Dressing
1 English cucumber
Cilantro to taste
1/2 teaspoon dry mustard
1/2 teaspoon cumin
Juice of one lemon
2-4 tablespoons apple cider vinegar
1 packet Stevia
Put in blender and puree enjoy on veggies or salads.
32
Cucumber Salsa
Good with ground turkey lettuce wraps.
1 med diced seeded cucumbers
1/4 c chopped cilantro
1 small serrano pepper diced
1 organic lime juiced
Mix all together and serve with ground turkey/chicken/beef in a lettuce leaf. This recipe
makes enough for 2 meals.
Orange Ginger Dressing
1/2 -1 cup white wine or champagne vinegar
2 tbsp minced or grated ginger
1 tbsp garlic
Juice of one orange
30Put all ingredients into a Mason jar and let sit for at least 8 hours before use so that the flavors
can meld. Sometimes, I slice off 2 thin slices of the orange cut in half to put into the jar as well
and then juice the rest.
Strawberry White balsamic vinaigrette
Puree 2-3 large strawberries
1/2 cup white balsamic vinegar (or any other white vinegar- like white wine or champagne)
1/2 tablespoon minced garlic
1 packet Stevia
Put all ingredients together and shake vigorously. I like this dressing on spinach and
cucumbers.
But it is delicious on anything.
Lemon Ginger Dressing
1/3 c free squeezed lemon juice
2 tsp apple cider vinegar
1/8 tsp chopped ginger
1/8 tsp chopped garlic
Stevia to taste
33
Orange Zing Dressing
1/3 c fresh squeezed orange juice
1/2 tsp stone ground mustard
2 tsp apple cider vinegar
Stevia to taste
dash of salt and pepper
Strawberry Vinaigrette Dressing
6 small strawberries (mixed in blender)
2 tsp apple cider vinegar
Stevia to taste
Italian Dressing
1/3 c apple cider vinegar
3 tablespoon water
dash of oregano, basil, thyme, salt, pepper, cayenne
Stevia to taste
Ketchup --- no sugar
3 ounces tomato paste
3 tablespoons apple cider vinegar
1 tablespoon lemon juice
1/4 teaspoon celery salt
1/2 teaspoon paprika
1/4 teaspoon mustard powder
Pinch of nutmeg and clove
31Pinch of black pepper
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
Stevia to taste
Dissolve spices in vinegar and lemon juice. Add tomato paste and mix thoroughly. Add
additional lemon juice, vinegar or a little water until desired consistency is reached.
Makes 2 or more servings (1 vegetable)
34
Balsamic Vinaigrette
1/3 cup organic balsamic vinegar
1/4 cup organic apple cider vinegar
1 tbsp of water
2 tsp of prepared mustard
2 tbsp of lemon juice (original recipe calls for orange juice)
Combine all together. The recipe makes about half a cup or 4, two tablespoon servings. Each
2 tbsp serving contains 23 calories
Balsamic Vinaigrette
1/4 cup dark balsamic vinegar
1/2-3/4 cup white balsamic vinegar
2 cloves roasted garlic
Mash the roasted garlic into a paste. Put in Mason jar with the dark and white balsamic
vinegars. This can be served immediately. If in a rush, just use a tablespoon of dark balsamic
and slice the garlic. Then toss with salad greens.
Jerk
1 teaspoon distilled white vinegar
2 cups finely chopped green onions (about 2 bunches)
2 jalapenos, seeded and minced
2 tablespoons soy sauce
2 tablespoons browning and seasoning sauce (recommended: Kitchen Bouquet)- I also like
smoky paprika as a substitute
4 tablespoons fresh lime juice
5 teaspoons ground allspice
2 bay leaves
6 cloves garlic, minced
1 tablespoon salt
1 teaspoon sugar substitute
11/2 teaspoons dried thyme, crumbled
1 teaspoon ground cinnamon
35
In the bowl of a food processor, combine the remaining teaspoon of vinegar, the green
onions, jalapenos, soy sauce, browning and seasoning sauce, lime juice, allspice, bay leaves,
garlic, salt, sugar, thyme and cinnamon. Process until smooth, stopping to scrape down the
sides with a rubber spatula as needed. Put chicken or other meat into a plastic bag, add jerk
sauce to bag. Make sure chicken is coated. Put into a pan and then into the refrigerator and
marinate overnight or about 8 hours.
32Pico De Gallo
4 vine-ripe tomatoes, chopped
1/2 medium red onion, chopped
2 green onions, white and green parts, sliced
1 Serrano Chile, minced
1 handful fresh cilantro leaves, chopped
3 garlic cloves, minced
2 lime, juiced
1 teaspoon kosher salt
In a mixing bowl, combine all ingredients together. Toss thoroughly. Let it sit for 15 minutes
to and hour to allow the flavors to marry.
No-Cook Low Carb Bourbon Barbecue Sauce Recipe
29 ounces no-sugar-added tomato sauce
6 ounces no-sugar-added tomato paste
2 ounces bourbon (may use orange juice instead)
2 tablespoons white vinegar
2 tablespoons liquid smoke (I substitute smoky paprika with a little cumin instead)
1 tablespoon Worcestershire sauce
1/2 tablespoon hot sauce
3/4 cup sugar substitute (Stevia)
1/4 cup brown sugar substitute, optional (Add Stevia to taste)
2 tablespoons red onion, finely chopped
1 small clove garlic, minced
1/4 teaspoon garlic powder
1 tablespoon kosher salt
1 teaspoon black pepper
1 teaspoon onion powder
Combine sauce ingredients in a bowl and whisk well to combine. Reserve, refrigerated.
36Fruit & Desert Recipes
Frozen Cappuccino
1 c. crushed ice
5 drops of peppermint Stevia
5 drops of chocolate Stevia
5 drops of Valencia orange
1 c. of coffee
Mix in blender until smooth. Pour into glass and serve.
Lemon Drop Slushy
1⁄2 t. squeezed lemon juice
1⁄2 c. water
1⁄2 c. ice
5 drops of lemon Stevia
33You can also read
