TIPS FOR SUCCESS
*Avoid all starches and sugars for three weeks following the HCG
phase of the diet then introduce healthy carbohydrates back into your
diet slowly as you begin the maintenance phase of the diet (phase 4).
*Weigh yourself daily.
*Enjoy eggs, cheese, dairy, healthy fats, and more variety of nonstarchy
vegetables and fruits.
*You may enjoy an alcoholic beverage such as wine, beer or liquor
with meals during phase 3. Avoid sweet mixers, liqueurs, and dessert
alcohols.
*Avoid very sweet fresh and dried fruits due to the high sugar content.
*Avoid starchy vegetables such as potatoes, winter squash, corn, beans,
beets, and peas.
*Check ingredients and labels as you shop to avoid ingesting starch or
sugars.
*Limit your use of nuts. Small amounts in recipes should be okay.
Check the starch content of the nuts and remove the skins if possible.
*Eat organic foods as much as possible and avoid fast food restaurants
and processed foods.
*Avoid artificial sweeteners and sodas.
*Do a “steak day” if you go over 2 pounds of your last injection
weight. For a “steak day”, make sure to drink plenty of water and
avoid food during the day then eat a large steak with either a raw
apple or tomato for dinner. You should find yourself back on track
the next morning and maintaining your weight.
*Avoid losing weight during phase 3. You want to maintain your loss
within 2 pounds of your last injection weight in either direction.
*Make sure you eat enough calories. Supplement your diet with
healthy fats such as olive, virgin coconut oil, avocado or flax seed oil.
*Feel free to take your vitamins and supplements during phase 3.
*Consider doing colon, Candida, or other cleanses during phase 3.
Candida cleansing is particularly helpful if you have had sugar or
starch cravings in the past.
*Drink plenty of water and the recommended teas throughout the day.
*Exercise in moderation. Good exercises include walking, yoga,
rebounding, and light strength training.
*Visualize yourself at your goal weight and stay positive.
PHASE 3 RECIPES
Zucchini Lasagna
Ingredients
Zucchini thin sliced lengthwise
15 ounce container ricotta cheese
1 8 ounce ball of mozzarella cheese
Spaghetti sauce (sugar free)
Sausage
Chopped mushrooms
1 teaspoon dried basil
Pinch of dried oregano
Parmesan cheese to taste
Salt and pepper to taste
Directions
Mix ricotta cheese with dried herbs, parmesan, salt and freshly ground black
pepper. Grate the mozzarella and set aside. Layer the zucchini on the
bottom of a baking dish. Smooth a layer of the ricotta mixture over the
zucchini. Sprinkle with mushrooms and/or sausage, spaghetti sauce, and
sprinkle with mozzarella. Repeat this procedure until you have filled the
baking dish. Top with spaghetti sauce and additional mozzarella cheese.
Bake lasagna in a 375 degree oven for about 30-40 minutes or until
mozzarella is brown and bubbly on top.
Makes multiple servings
Phase 3 Chocolate/Chocolate Sauce
Ingredients
2 tablespoons virgin coconut oil or butter
3 tablespoons cocoa powder
Stevia to taste
Directions
Melt coconut oil or butter. Mix in cocoa powder and stevia to taste. Adjust
the level of cocoa or oil to achieve desired consistency. Enjoy warm as a
chocolate dipping sauce for fresh fruits.
Makes 1 serving
Variations:
.. Dip fresh fruit into chocolate sauce and refrigerate for chocolate
covered raspberries, strawberries, peaches etc.
.. Make your own homemade chocolate bark by adding a tablespoon of
chopped almonds or other nuts and refrigerate to harden.
.. Add flavored extracts like mint, orange, almond or other flavorings to
the chocolate mixture.
Macadamia Nut Gingered Salmon
Ingredients
1 salmon filet
¼ cup finely crushed macadamia nuts
1 tablespoon butter
¼ teaspoon fresh ginger
Pinch of salt
Stevia to taste
Directions
Melt butter with stevia and ginger. Dip the salmon filet in the butter mixture
and roll in crushed macadamia nuts. Place in a baking dish and top with the
rest of the nuts and a sprinkle of additional stevia. Add a pinch of salt and
freshly ground black pepper if desired. Bake in 375 degree oven for 20
minutes or until fish is tender, well cooked and macadamia nuts are slightly
browned. Enjoy with a squeeze of lemon. Serve as an entrée or on top of a
green salad.
Makes 1 serving
174
Guacamole with Vegetables
Ingredients
1 large avocado
1 tomato minced
3 tablespoons minced onion
1 clove of garlic crushed and minced
3 tablespoons lime juice
2 tablespoons chopped cilantro
Jalapeno pepper seeded and minced to taste
Pinch of cayenne pepper or a dash of hot sauce
Salt to taste
Directions
Mince tomato, onion, garlic, cilantro, peppers and spices. Mash avocado to
desired consistency and mix in tomato pepper mixture and add salt to taste.
Stir in lime juice. Serve with fresh raw vegetables as a dip or enjoy with
fajitas or lettuce tacos.
Makes 2 or more servings
Stuffed Mushrooms
Ingredients
12 medium mushrooms
½ cup cream cheese
¼ cup grated cheddar cheese
Chives
Black pepper
Directions
Mix softened cream cheese with grated cheddar cheese and chives. Lightly
oil a baking dish or pan with olive oil. Stuff the mushroom caps with cream
cheese mixture and top with freshly ground black pepper. Broil in the oven
until lightly browned and bubbly on top. Serve warm.
175
Makes 4 servings
Variations:
.. Mix in blue cheese and onion instead of cheddar
.. Add green chilies or minced jalapeno
.. Stuff with minced black olives and goat cheese
Cheesy Chicken and Broccoli Soup
Ingredients
Broccoli
2 cups diced chicken breast
1 cup sharp cheddar cheese
1 tablespoon butter
2 cups chicken broth
½ cup heavy cream
2 tablespoons minced onion
1 clove garlic crushed and minced
½ teaspoon garlic powder
½ teaspoon onion powder
Pinch of thyme
Pinch of nutmeg
Salt and pepper to taste
Directions
Sauté the onion and garlic lightly with butter then stir in the chicken broth
and cream. Add spices and chicken and bring to a light boil, then reduce
heat and simmer. Add 2 cups of chopped broccoli and cook for
approximately 10-15 minutes. Stir in the cheddar cheese and serve.
Makes 2 servings
Cheesy Cauliflower Mash
Ingredients
Steamed cauliflower (1 head)
1 cup sharp cheddar cheese
¼ cup half and half or sour cream
1 tablespoon butter
Salt and black pepper to taste
Directions
Steam the cauliflower in water until soft. Puree in blender or food processor
with the half and half and cheddar cheese. Pour cauliflower mixture into a
saucepan and heat. Add salt and pepper to taste and serve. Can also be
enjoyed plain just omit the cheddar cheese.
Makes multiple servings
Variations
.. Substitute grilled onions and blue cheese for the cheddar.
.. Mix in ¼ cup parmesan cheese and Italian herbs.
.. Use less liquid and bake the cauliflower puree in mounds on a cookie
sheet until lightly brown.
.. Layer with mushrooms, and Swiss cheese and bake like a pie.
