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How to Lose Weight Fast –

May, 13th 2019 4:52 am, Article Recommended by Dr. J. Smith

There are numerous diet plans that can tell you how to lose weight fast. Some work better than others for fast weight loss, some are easier to stick to than others, and some are less expensive than others. Scarsdale offers the most choices, which makes it easier to stick to and keep losing weight. The cabbage soup diet is repetitive but cheap to be on, while the lemonade diet requires the least preparing. Sometimes the need to lose weight fast doesnt translate into keeping the pounds off.

Remember when choosing a diet to choose one you can stay on for a longer term if you have more than a couple pounds to lose. Look for flavor, variety, and ease of food preparation. Make sure the diet has solid success stories from people like you.

The first thing that anyone considering a diet plan to lose 10 pounds fast needs to do is seek a doctors advice on the plan to they want to follow. Your physician will be able to provide their educated advice on the diet after a full physical examination, which will let you know if this plan is right for you.

The following diet plans for how to lose weight quickly have worked for many people compared to other diet attempts. Check out the diets below, find the one that is right for you, check with your doctor, and get his or her approval before starting. Losing weight fast is the jump start many people need to begin a diet. Good luck with the one you choose, you CAN lose weight fast with the plan that works for YOU!

This is the perfect diet for people who dont want to go hungry and need to lose more than a couple pounds.

The Scarsdale Diet Plan doesnt require weighing, measuring, counting or anything but following simple menus filled with everyday foods. It works, it keeps you full, and gives you energy!

This is the money saving version of the Scarsdale Diet. It uses supermarket foods so its easier on your budget.

The vegetarian version of our favorite diet has menus for those who follow a vegetarian lifestyle or prefer not to eat meat while dieting.

We reviewed more popular diet plans to include a basic overview of each diet and what youll need in order to begin any of them.

This popular liquid cleanse is for those with willpower of steel! You should also stay close to home while on it as it is a cleansing diet.

The perfect diet if you have less than 10 pounds of weight to lose rapidly.

This juice fast lasts only two days, its for anyone with less than 10 pounds to lose.

For the grapefruit lovers, this diet produces rapid weight loss with a limited menu plan.

The popular Cabbage Soup diet is for short term dieters that dont need to stay on a diet for more than seven days.

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How to Lose Weight Fast –

Top 10 tips to lose weight on low carb or keto for women 40 …

May, 13th 2019 4:52 am, Article Recommended by Dr. J. Smith

When Samantha Dalby emailed us last month, she was frustrated and confused. The 50-year-old nurse practitioner from Ontario, Canada, had been eating a low-carb diet for more than five years. Originally she had done very well on it, keeping her weight at a healthy and stable 152 lbs (69 kg) on her 57 (174 cm) frame.

But then, about 18 months ago, she went through menopause her last period was 12 months ago. Suddenly the weight started creeping up. What had worked so well was no longer working for her. Its a scary time because it feels like what is happening in your body is out of your control, on so many levels, Samantha says.

In her health clinic with her patients, and with friends, she has seen women gain a considerable amount of weight over the menopausal change and she did not want that to happen to her.

Nine months ago she decided to try the stricter keto diet and followed our advice to help support this way of eating. By testing her urine with keto stix she could see she was expelling ketones in the low to moderate range. But still her weight was increasing she gained a total of 7 lbs (3 kg) over nine months of keto eating. And her clothes were feeling tight and uncomfortable. What was she doing wrong?

I just seem to be gaining no matter what I do, she lamented in an email to us. I accept that menopause will come with body changes, but I am frustrated that I cant seem to stop the weight gain.

Samantha and her partner Gary

Samantha is not alone. Many women find in the years leading up to and after their final menstrual period that along with other symptoms like hot flashes, night sweats and sleep problems, their abdomens thicken and their weight increases. Some 40 million women in the US, 13 million in the UK, and many more millions around the world are estimated to be going through menopause, which usually occurs between age 49 and 52.

On Google, typing in Weight gain in the word menopause is what pops up as the most frequent search term to complete the phrase.

Wed like to help. Many of our readers are women over the age of 45, and we know that the keto low-carb diet for weight loss and improved health over the menopause years is of huge interest for a lot of people. Many women in this age group are happy with the results they have achieved by adopting the low-carb or keto way of eating. But what if you are not achieving the results you want?

Samantha described how she was eating low-carb, high-fat, exercising five times a week, snacking rarely on nuts or cheese, drinking about three to five glasses of alcohol a week (dry red or white wine, prosecco or vodka soda) and drinking bulletproof coffee in the morning. She had been tested for thyroid issues and was fine. What advice could we give her?

The response was to try intermittent fasting and we go into more detail about that in tip #3 below. But to truly get to the bottom of menopausal weight stalls and challenges, we explored the medical literature about what is known about metabolism changes and physiological energy needs during menopause and also tapped the knowledge and experience of some of our stellar low-carb experts Dr. Sarah Hallberg, Dr. Jason Fung, Dr. Eric Westman, Dr. Ted Naiman, and Atkins RN Jackie Eberstein. We have come up with nine other actions, along with intermittent fasting, that may help stop menopausal weight issues and to give a boost to weight loss if you are experiencing a plateau while low-carb keto eating.

We shared them with Samantha in advance of this post, and within a few days of adopting them, she saw the scale finally move downward 1.5 lbs (0.7 kg), the first time in months. She was delighted. Her ketones had increased from 1.5 to 4 mmol/l. I really thank you for this. I am going to keep doing these tips. I will let you know how it goes!

The ten tips can work, however, for anyone in a stall, not just for menopausal women. Post menopausal women certainly can have problems with weight gain, but we see it in many others, too, said Dr. Jason Fung.

In fact, whether menopausal women have unique challenges for weight loss is controversial.

Some studies have proposed that womens weight gain in midlife is more a factor of aging which impacts both sexes than of menopausal changes in hormones. Other studies note, however, that declining estrogen (estradiol or E2) at menopause changes womens energy needs and metabolism, changes their location of body-fat accumulation from the hips to abdomen, and is associated with an increased rate of metabolic syndrome.

Dr. Wendy Kohrt, of the University of Colorado Denver, leads its IMAGE program (Investigation into Metabolism, Age, Gender and Exercise) and has been studying the impacts of menopause for more than 20 years. She has found that during menopause womens metabolisms slow by about 50 calories a day and that women experience more food cravings, less movement and more muscle loss, which together create a quadruple whammy for gradual weight gain over time. Kohrt notes, however, that menopause itself has been vastly under-researched over the years, a point shared by other commentators, considering the impact it has on the health and wellness of millions of women.

Dr. Sarah Hallberg notes: Weight gain happens at menopause we all know it but research cannot yet fully explain why. It is not as universal an issue as generally perceived. Why menopausal women eating low carb or keto should stall or even gain weight is not really known either. We intend to try to understand this better.

Hallberg and colleagues are currently in the midst of a study in which ten overweight mostly menopausal women, who have been doing low carb keto eating but whose weight loss has stalled prematurely, will spend about five days in a monitored environment. During this timethe womens food and activity will be observed and recorded and their metabolism analyzed. While studies like this have been done before, this is the first time the focus has been on women who have stalled in their weight loss on a low carb and high fat diet, Hallberg says. Most of the other studies found it was overconsumption leading to the problem. We want to see what is happening for these women.

Results from that study wont be available for a number of months. Until then, here are our top ten tips from our experts to kick you out of a stall which applies to women in menopause, or anyone experiencing a weight loss plateau or not having sufficient success on low carb keto eating.

Dont eat too much protein: Number one issue for stalls, in my experience, is too much protein, says Dr. Hallberg. Women need less protein and can much more easily over-consume protein compared to men. If you and your husband are eating the same size steak, you are consuming too much.

Drs. Fung and Westman agree. Too much protein interferes with ketosis and fat burning, says Dr. Westman. He suggests testing your blood sugar after you eat protein to see if your blood sugar goes up. If it goes up, some of that protein is being turned into sugar. And that can slow you down.

Dr. Naiman is less concerned with keeping protein intake modest. But apart from him, the general advice from our group of experts is to eat between 0.5 to 1.5 g of protein per kilogram of body weight per day. A 70 kg (154 lbs) woman would therefore eat no more than 105 g of protein per day, and perhaps significantly less.

If youre not really interested in counting grams, you may instead want to try a suggestion from Dr. Hallberg, to do a mindful week and retrain your feelings of hunger and fullness. Heres how Dr. Hallberg puts it:

The problem and the struggle for all the people we see, not just menopausal women, is they dont know what hunger and fullness really are. They come to us after years and decades of a low fat high carb diet. So they are used to a feeling of fullness that is fuller than full. So we need to retrain ourselves to understand that full enough is the way you should feel.

People always say: OMG I ate so much and I feel so full and disgusting. That is how they are used to feeling full discomfort after eating. So retraining their sensory system to just accept full enough is something you have to work with people on.

So if we are having a plateau and we are struggling with this the first thing people say is should I go back to counting calories. No, no, no! Have a mindful week. What that is, in my mind, is that patient is going to dedicate a week to this. They have to dedicate a week because it takes time.

So, if for breakfast they are used to having two eggs and two strips of bacon, during the mindful week you would only bring one egg and one piece of bacon to the table. And you would eat it. Then you have to wait 20 minutes and that is where the time investment comes. And then ask yourself after 20 minutes, am I actually still hungry?

You have to give yourself time to learn how to feel if you are full or still hungry. And so you do that for each meal, for a weeks time, you realize at some point that you are eating the right amount, you are eating too much, or you are eating too little. You will realize at some meals I was eating too much. I didnt need that second egg or whatever. It is a way to do it without counting calories, to do it based on your bodys need and for you to get in touch with your bodys need.

A keto diet is not carte blanche to gorge yourself on fat

Dr. Naiman notes that when people first start the low-carb keto diet, when they have previously been consuming lots of carbs and are very glucose dependent, he tells them to eat unlimited healthy fat until they are fully-fat adapted. You will know you are fat adapted because you can go a long time without eating.

Once they are primed to burn fat, however, he then scales back on fat so that they will access and burn their own fat stores.

So if you are experiencing a weight-loss stall, our experts recommend you look at how much fat you are consuming and see where you might cut back without harming the tastiness or quality of your food or your feeling of fullness, and without bringing back the cravings and blood sugar swings. Dont starve yourself, but be mindful of excess fat for now. Samantha decided to cut out her bulletproof coffee for now.

Dr. Hallberg notes that it is easy to over-consume fat in liquids, especially full fat whipping cream. Someone will come in and say they are in a weight loss plateau. We will look at their diet and see they are consuming six coffees, with two tablespoons of whipping cream in each one. Cutting back on the whipping cream can get them out of a stall.

When you are at your ideal weight, you can add the fat back in and eat all the butter you want, Dr. Naiman says.

Dr. Fung discussed this concept of excess fat consumption, and how it applies to some people, in detail, including the role of leptin resistance in weight loss stalls in a popular earlier post.

Add in intermittent fasting: Once you are fat-adapted, hunger pangs diminish and it is easy to go for longer periods without eating. Many people naturally stop eating breakfast they just arent hungry when they wake up. The number one rule of low-carb eating is eat when you are hungry and stop when you are full. So if you are not hungry try fasting for 16 hours, and then eating just lunch and dinner in an 8-hour window, called a 16:8 fast. Or try eating dinner one night, than fasting until dinner the next night, doing a 24-hours fast.

Samantha added in a 24 hours fast on our advice and a couple of 16:8 fasts. I was surprised how easy it was. I wasnt hungry.

For Ellen McCormick Martens, 71, of Houston Texas, adding in intermittent fasting, eating only between 11 am and 7 pm did the trick for her stubborn plateaus.Using IF, I have been able to keep my extra weight off for 1 years. It is really simple and easy to incorporate [a short fast] into an LCHF lifestyle.

Dr. Fung suggests not doing the same fasting routine, day after day, but to switch it up; 16:8 one day, 24 hours IF the next, then a day of regular eating. That is because the body has a strong physiological drive to seek homeostasis energy balance. Whenever the body is exposed to a constant stimulus, it will become acclimated to it, he says.

Remember: eat when you are hungry and stop when you are full.

When people are doing low carb keto eating they are often not hungry for 16, 24 and even 36 hours. Such fasts are safe and healthy. Remember: eat when you are hungry (dont eat when you are not), and stop when you are full.

Watch for carb creep: If you have been doing low-carb keto eating for a while, carbs can sneak back into your diet, particularly in the form of sauces, condiments, fruits, and nut snacks. If weight loss has stalled, closely examine what you are eating and cut back to under 20 g of carbs again. Nut snacks like cashews, almonds, and pistachios are easy to overeat and can contain enough carbs to contribute to a weight-loss stall. A cup of pistachios, for example, has 34 g of carbs. Avoid carb cycling or cheat meals, too, for now.

For insulin resistant people, if they are in ketosis but eat one meal of carbohydrates, it can stop the ketosis in some people for up to three weeks, said Dr. Westman.

Keeping carbs below 20 g will maximize weight loss with more control over hunger and cravings, says Jackie Eberstein.

Samantha cut out her nut snacks and feels that, along with the IF, doing so contributed to getting the scale finally move downward.

Cut out the alcohol for now: Many people love the fact that on a low-carb or keto diet you can have a glass of dry white or red wine from time to time. If you are experiencing a weight-loss plateau, or gaining weight, cut out all alcohol for now until weight loss starts again. Even a few drinks a week can cause a stall. I love my Friday night glass of wine after a hard week, but I will cut it out for now, says Samantha.

Remove artificial sweeteners: If you have been including artificial sweeteners like aspartame or sucralose in your low-carb or keto diet, our experts recommend you wean yourself off them. While there are not a whole lot of scientific studies, anecdotally we find when people get rid of artificial sweeetners, they were able to lose weight. Come off them as soon as you can, advises Dr. Westman.

More on artifical sweeteners and weight

While you cant exercise your way out of a bad diet, adding in weight lifting will build muscle and increase your metabolism.

Dr. Westman never brings up exercise as a first step in weight loss. He wants patients to focus on the diet first. But later on, if things are no longer working well and there is still significant weight to lose, I bring up the E-word, exercise. But I try to get them back to things that are fun for them. Exercise will help you get through a plateau.

Dr. Hallberg notes that vigorous exercise can sometimes create a false weight plateau. If you are exercising to the point of getting sore, you are tearing muscle which is a good thing, that is how we build muscle, by micro-tears. But in order to deal with that, the body sets off a small inflammatory response, which causes people to retain fluid. So after a vigorous workout you can jump up a few pounds overnight. It is not a real plateau, it is a pseudo plateau.

Make sure you have rest days between heavy exercise for the body to recover.

A good night sleep reduces stress and cortisol, the stress hormone that when raised hangs onto abdominal fat.

Tips for better sleep include:

Read more here: National Sleep Foundation: Sleep Hygiene

This advice struck home for Samantha: My sleep has been impaired for the last five years because of peri-menopause.

Try stress reduction techniques: Examine the stresses in your life and see if you can do anything to alleviate any of them. Stress increases cortisol release. But dont stress about stress that is no win. Many women during menopause find they are caught in the sandwich of still dependent children but aging or ill parents. Death of loved ones and loss are common during the menopausal years.

When we see people struggle and hit a plateau, or completely fall off the wagon, the number one cause is a life crisis of some sort, says Dr. Hallberg. We all have life crises, men and women all our lives are managed chaos. We recommend people plan coping mechanisms to deal with stress.

Stress can cause emotional eating, too, another cause of stalls or weight gain, Dr. Fung notes.Try yoga, meditation and mindfulness techniques, relaxing walks or other pleasant diversions and hobbies. Dr. Hallberg recommends a week of slow and mindful eating, where you really pay attention to taste, textures, and hunger cues. Eat slowly, deliberately and mindfully.

Dr. Westman notes that even worrying about your weight can be a stressor. While monitoring ones weight and food intake is usually helpful, if it becomes too stressful, Dr. Westman suggest not monitoring it for a while and just going by how you feel.

Some women are aiming for an arbitrary number on a scale a number that has no real bearing or relationship to their actual health and wellness.

This is one of the really big issues I see for women it is so much entwined with psychology, self-esteem, and societal pressure, and in many ways outside of womens control, says Dr. Hallberg. They succumb to ways they think they need to be, rather than what is healthy for them. If you see victory as only a number on a scale, you are going to sabotage yourself.

Jackie Eberstein agrees: Measure your success by a loss of inches, rather than the scale. She advises that you accept that weight loss in middle age will be slower than when you were younger. Remember that you are in this for the long haul. It is an investment in your health as you get older. Have patience. Your long-term goal is to make a permanent lifestyle change as well as lose the excess fat.

For Samantha, this last tip makes perfect sense.

In all of this I really try to enjoy the body Im in. I celebrate my muscles and skin and good hair; that I am healthy and that I look healthy, she says.

I feel great on LCHF and keto, with whole food eating great energy, GI tract, focus. So Im happy to eat this way regardless of the scale. I really do feel that for women in menopause this is the crux of the issue balancing the desire to lose (or not gain) weight with a focus on physical and mental health. To age with grace and vitality.

Anne Mullens

Read more:
Top 10 tips to lose weight on low carb or keto for women 40 …

Calorie Calculator

May, 13th 2019 4:52 am, Article Recommended by Dr. J. Smith

The Calorie Calculator can be used to estimate the number of calories a person needs to consume each day. This calculator can also provide some simple guidelines for gaining or losing weight. Use the “metric units” tab if the International System of Units (SI) is preferred.

The following converter can be used to convert between Calories and other common food energy units.

This Calorie Calculator is based on several equations, and the results of the calculator are based on an estimated average. The Harris-Benedict Equation was one of the earliest equations used to calculate basal metabolic rate (BMR), which is the amount of energy expended per day at rest. It was revised in 1984 to be more accurate and was used up until 1990, when the Mifflin-St Jeor Equation was introduced. The Mifflin-St Jeor Equation also calculates BMR, and has been shown to be more accurate than the revised Harris-Benedict Equation. The Katch-McArdle Formula is slightly different in that it calculates resting daily energy expenditure (RDEE), which takes lean body mass into account, something that neither the Mifflin-St Jeor nor the Harris-Benedict Equation do. Of these equations, the Mifflin-St Jeor Equation is considered the most accurate equation for calculating BMR with the exception that the Katch-McArdle Formula can be more accurate for people who are leaner and know their body fat percentage. The three equations used by the calculator are listed below:

Mifflin-St Jeor Equation:

For men:

BMR = 10W + 6.25H – 5A + 5

For women:

BMR = 10W + 6.25H – 5A – 161

Revised Harris-Benedict Equation:

For men:

BMR = 13.397W + 4.799H – 5.677A + 88.362

For women:

BMR = 9.247W + 3.098H – 4.330A + 447.593

Katch-McArdle Formula:

BMR = 370 + 21.6(1 – F)W


W is body weight in kgH is body height in cmA is ageF is body fat in percentage

The value obtained from these equations is the estimated number of calories a person can consume in a day to maintain their body-weight, assuming they remain at rest. This value is multiplied by an activity factor (generally 1.2-1.95), dependent on a person’s typical levels of exercise, in order to obtain a more realistic value for maintaining body-weight (since people are less likely to be at rest throughout the course of an entire day). 1 pound, or approximately 0.45 kg, equates to about 3,500 calories. As such, in order to lose 1 pound per week, it is recommended that 500 calories be shaved off the estimate of calories necessary for weight maintenance per day. For example, if a person has an estimated allotment of 2,500 calories per day to maintain body-weight, consuming 2,000 calories per day for one week would theoretically result in 3,500 calories (or 1 pound) lost during the period.

It is important to remember that proper diet and exercise is largely accepted as the best way to lose weight. It is inadvisable to lower calorie intake by more than 1,000 calories per day, as losing more than 2 pounds per week can be unhealthy, and can result in the opposite effect in the near future by reducing metabolism. Losing more than 2 pounds a week will likely involve muscle loss, which in turn lowers BMR, since more muscle mass results in higher BMR. Excessive weight loss can also be due to dehydration, which is unhealthy. Furthermore, particularly when exercising in conjunction with dieting, maintaining a good diet is important, since the body needs to be able to support its metabolic processes and replenish itself. Depriving the body of the nutrients it requires as part of heavily unhealthy diets can have serious detrimental effects, and weight lost in this manner has been shown in some studies to be unsustainable, since the weight is often regained in the form of fat (putting the participant in a worse state than when beginning the diet). As such, in addition to monitoring calorie intake, it is important to maintain levels of fiber intake as well as other nutritional necessities to balance the needs of the body.

Calorie counting with the intent of losing weight, on its simplest levels, can be broken down into a few general steps:

The above steps are an attempt at the most basic form of calorie counting. Calorie counting is not an exact science, and can be as complex as you want to make it. The above does not consider proportions of macronutrients consumed. While there is no exactly known, ideal proportion of macronutrients (fats, proteins, carbohydrates) some balance is certainly advisable, and different foods have been found to have different effects on health, feelings of hunger, and number of calories burned. Generally, minimally processed plant and animal foods tend to be more conducive to healthy weight loss and maintenance.

There are many approaches to weight loss and there is no set ideal method that works for all people, which is why so many different diets and exercise regimens exist. While some methods are more effective for each individual person, not all weight loss methods are equivalent, and studies suggest that some approaches are healthier than others. That being said, one of the most commonly effective weight loss methods is counting calories. In its most basic form, calories consumed minus calories expended will result in weight gain if the result is positive, or weight loss if the result is negative. However, this is far from a comprehensive picture, and many other factors play a role in affecting healthy, sustainable weight loss. For example, there exist conflicting studies addressing whether or not the type of calories or foods consumed, or how they are consumed, affects weight loss. Studies have shown that foods that require a person to chew more and are more difficult to digest result in the body burning more calories, sometimes referred to as the thermic effect of food. While the increase in burned calories may be marginal, foods that are more difficult to digest such as vegetables generally tend to be healthier and provide more nutrients for fewer calories than many processed foods.

Consistent with the view that in regards to weight loss, only net calories are important and not their source, there exist cases such as the Twinkie diet, where a person that solely counted calories while eating a variety of cake snacks managed to lose 27 pounds over two months. As effective as this can be, it is certainly not suggested. While the participant did not seem to suffer any noticeable health detriments in this particular case, there are other less measurable factors that should be considered such as long-term effects of such a diet on potential for developing cancers, heart disease, and diabetes. However, ignoring efficiency and health, sustained, significant reduction of caloric intake or increase of physical activity should result in weight loss, and counting calories can be an effective way to achieve this sole result.

Aside from being one viable method for facilitating weight loss, calorie counting has other somewhat less quantifiable advantages including helping to increase nutritional awareness. Many people are completely unaware of, or grossly underestimate their daily caloric intake. Counting calories can help raise an awareness of different types of foods, the number of calories they contain, and how these calories have a different effect on a person’s feelings of satiety. Once a person has a better understanding of how many calories are actually in that bag of chips that they can so easily inhale within minutes, how much of their daily caloric intake it consumes, and how little the chips do to satiate their hunger, portion control and avoidance of foods with empty calories tends to become easier.

Having actual caloric measurements can also assist in weight loss, since tangible calorie goals can be set, rather than simply trying to eat less. Also, although this is not necessarily directly related to calorie counting, studies have shown that portion control by simply eating from a smaller plate can help reduce calorie intake, since people tend to fill their plates and eat everything on their plates. Many people do not realize that they are overeating, since they have become accustomed to restaurant-sized portions being the norm, when said portions can be up to three or more times larger than necessary for a typical meal.

Tracking calories also puts exercise in a quantifiable perspective, increasing a person’s awareness regarding how much exercise is really required to counteract a 220-calorie bag of M&M’s. Once a link is made between the amount of exercise that some snack equates to, many people find abstaining from that bag of chips to be the preferred option rather than performing an equivalent amount of exercise which can lead to healthier eating habits.

In the end however, what’s important is picking a strategy that works for you. Calorie counting is only one method used to achieve weight loss amongst many, and even within this method, there are many possible approaches a person can take. Finding an approach that fits within your lifestyle that you think you would be able to adhere to is likely going to provide the most sustainable option and desirable result.

Zigzag calorie cycling is a weight loss approach that aims to counteract the human body’s natural adaptive tendencies. Counting and restricting calories, as described above, is a viable method to lose weight, but over a period of time, it is possible for the body to adapt to the lower number of calories consumed. In cases where this happens, a plateau in weight loss that can be difficult to surmount can result. This is where zigzag calorie cycling can help, by not allowing the body to adapt to the lower calorie environment.

Zigzag calorie cycling involves alternating the number of calories consumed on a given day. A person on a zigzag diet should have a combination of high-calorie and low-calorie days to meet the same overall weekly calorie target. For example, if your target calorie intake is 14,000 calories per week, you could consume 2,300 calories three days a week, and 1,775 the other four days of the week, or you could consume 2,000 calories each day. In both cases, 14,000 calories would be consumed over the week, but the body wouldn’t adapt and compensate for a 2,000-calorie diet. This also allows a person more flexibility in their diet, allowing them to plan around occasions, such as work or family gatherings, where a person may consume more calories. Consuming a lower number of calories on other days can allow a person to enjoy these gatherings or even have a “cheat day” where they eat whatever they want without feeling guilty, since they can make up for the excess calories on their low-calorie days.

There is no concrete rule or study that dictates the most effective way to alternate or spread out calorie consumption. How to vary calorie intake is largely up to personal discretion. Depending on a person’s activity, it is generally recommended that the high-calorie and low-calorie days vary by approximately 200-300 calories, where the high-calorie day is often the number of calories a person needs to consume to maintain their current weight. For a person with a higher activity level, the calorie difference should be larger. The calculator presents two zigzag diet schedules. The first schedule has two higher calorie days, and 5 lower calorie days. The second schedule increase and reduces calories gradually. In either case, the total weekly calorie consumption is the same.

In the end, regardless what method you choose to use when approaching weight loss, what’s important is picking a strategy that works for you. Calorie counting and zigzag calorie cycling are only two methods (that are fairly interrelated) used to achieve weight loss among many, and even within these methods, there are many possible approaches a person can take. Finding an approach that fits within your lifestyle that you think you would be able to adhere to is likely going to provide the most sustainable and desirable result.

Many people seek to lose weight, and often the easiest way to do this is to consume fewer calories each day. But how many calories does the body actually need in order to be healthy? This largely depends on the amount of physical activity a person performs each day, and regardless of this, is different for all people there are many different factors involved, not all of which are well-understood or known.

Some factors that influence the number of calories a person needs to remain healthy include age, weight, height, sex, levels of physical activity, and overall general health. For example, a physically active 25-year-old male that is 6 feet in height requires considerably higher calorie intake than a 5-foot-tall, sedentary 70-year-old woman. Though it differs depending on age and activity level, adult males generally require 2,000-3000 calories per day to maintain weight while adult females need around 1,600-2,400 according to the U.S Department of Health.

The body does not require many calories to simply survive. However, consuming too few calories results in the body functioning poorly, since it will only use calories for functions essential to survival, and ignore those necessary for general health and well-being. Harvard Health Publications suggests women get at least 1,200 calories and men get at least 1,500 calories a day unless supervised by doctors. As such, it is highly recommended that a person attempting to lose weight monitors their body’s caloric necessities and adjusts it as necessary to maintain its nutritional needs.

The main sources of calories in a typical person’s diet are carbohydrates, proteins, and fat, with alcohol also being a significant portion of calorie intake for many people (though ideally this should be limited since alcohol contains many empty calories). Some studies have shown that the calories displayed on nutrition labels and the calories actually consumed and retained can vary significantly. This hints at the complex nature of calories and nutrition and is why many conflicting points of view on the “best” methodology for losing weight exist. For example, how a person chews their food has been shown to affect weight loss to some degree; generally speaking, chewing food more increases the number of calories that the body burns during digestion. People that chew more also tend to eat less, since the longer period of time necessary to chew their food allows more time to reach a state of satiety, which results in eating less. However, the effects of how food is chewed and digestion of different foods are not completely understood and it is possible that other factors exist, and thus this information should be taken with a grain of salt (in moderation if weight loss is the goal).

Generally, foods that take more effort to chew fruit, vegetables, lean meats, whole grains, etc. require the body to burn more calories since more calories are required to digest them. It also results in the feeling of satiety for longer periods of time. Furthermore, certain foods like coffee, tea, chilies, cinnamon, and ginger have been found to increase the rate of calories burned, due to the ingredients they contain.

The “quality” of calories consumed is also important. There are different classifications of foods in terms of calories. This includes high-calorie foods, low-calorie foods, and empty calories. Consistent with their naming, high-calorie foods are foods that are calorically dense, meaning that there are a high number of calories relative to serving size, while low-calorie foods have fewer calories relative to serving size. Foods such as fat, oils, fried foods, and sugary foods are examples of high-calorie foods. Being a high-calorie food does not inherently mean that the food is unhealthy however avocados, quinoa, nuts, and whole grains are all high-calorie foods that are considered healthful in moderation. Low calorie foods include vegetables and certain fruits, among other things, while empty calories, such as those in added sugars and solid fats, are calories that contain few to no nutrients. Studies have shown that there is a measurable difference between consuming 500 calories of carrots compared to 500 calories of popcorn. As previously mentioned, this in part can be attributed to differences in how the foods are consumed and processed. Carrots require far more chewing and can result in more calories burned during digestion. Again, the mechanism for these differences is not fully defined, but simply note that for weight loss purposes, the general formula of calories in minus calories out determining weight gain or loss does hold, but that the number of calories on a nutrition label is not necessarily indicative of how many calories the body actually retains. While there is no clear-cut or ideal amount of macronutrient proportions a person should consume to maintain a healthy diet or lose weight, eating a “healthy” diet replete with a variety of unprocessed foods such as vegetables, fruits, and lean meats is correlated with being healthier, and is more likely to result in sustainable weight loss. Also, remember that calories from drinks comprise an estimated 21% of a typical person’s diet. Many of these calories fall under the category of empty calories. While sodas are an obvious culprit, drinks such as juices and even milk have large amounts of sugar and should be consumed in moderation to avoid negating their nutritional benefits. Ideally a person should drink water, tea, and coffee without adding sugar in order to reduce calories gained from drinks.

Remember: All foods, including “healthful foods,” should be consumed in moderation, and distinctions can often be misleading since even natural foods like fruits can have large amounts of sugar, and foods labeled as “health foods” such as low-calorie foods, reduced-fat foods, etc. can potentially replace one unhealthy component with another. Many reduced-fat foods have large amounts of added sugar to compensate for taste lost through fat reduction. It is important to pay attention to, and consider the different components in a food product in order to determine whether said food should have a place within your diet.

* 1 cup = ~250 milliliters, 1 table spoon = 14.2 gram

Read more here:
Calorie Calculator

Why Very Low Calorie Diets (500-1000 Calories A Day) Don’t …

May, 13th 2019 4:51 am, Article Recommended by Dr. J. Smith

Are you thinking about going on a very low calorie diet (VLCD)?

If so, its probably because you understand that the one big secret to weight loss iseating fewer calories.

Becauseonce you understand that you need to eat less in order to lose weight, its common to then think If I eat a lot less, Ill lose weight a lotfaster!

And how do you eat a lot less? Simple.By following a very low calorie diet.

Official definitions put it at any diet that is 800 calories a day or less. If you look around, though, youll see it defined as anything between 500 1000 calories a day.

But honestly? I dont really care about any of that. In the context of this article, Im going to define VLCDs like this

My Definition:

A very low calorie diet is any diet where a person is eating significantly less than the amount of calories theyd truly need to eat a day in order to lose weight at an optimal, sustainable and healthy rate. A more accurate term would probably be an unnecessarilylow calorie diet.

Now what does that mean, you ask? It means deficit size matters.

You see, weight loss happens when you eat fewer calories than the amount your body requires to maintain its current weight. This is a state known as a caloric deficit.

The thing is, that deficit can be a variety of sizes.

Let me give you an example.

Lets pretend some example person maintains their current weight eating 2500 calories a day. In order for a deficit to exist, theyd need to eat some degree less than 2500.

That means our example person could potentially eat

And in every single case regardless of whether their deficit is small, moderate or large, or whether they are on a higher or lower calorie diet they are going to end up losing weight as long as they are consistently in that deficit.

The only question is which deficit size is best?

For most people, the main (or often, only) consideration here is which deficit size will work the fastest. And that answer comes down to simple math.

The larger the deficit the faster your rate of weight loss will be.

And thats how most people end up on a very low calorie diet. They simply want to lose weight fast, and they realize that the less they eat, the faster its going to happen.

Therefore, a very low calorie diet is guaranteed to be the best option for anyone who wants the fastest results possible.

End of story.




Eh, not quite.

On paper, a VLCD diet should produce the fastest weight loss results. But this is rarely what ends up happening in the real world.

In fact, not only do VLCDs not work fast, they often dont work at all.

How can that be, you ask?

How can someone who is obviously in a huge caloric deficit eating as little as 1200 calories a day, or 1000 calories a day, or 800 calories a day, or even 500 calories a day not lose weight?


Is it starvation mode?

HA no. Starvation mode is a myth. A caloric deficit, no matter how large it may be even if the person is literally starving to death (definitely NOT a recommendation just making a point) will still result in weight loss.

Is it metabolic damage?

Nope, because metabolic damage is not a real thing.

Then what the hell is the problem here?

Its simple.

The problem is that the intended (unnecessarily) large deficit doesnt exist consistently enough to work.

What I mean is, people mayattempt to create this large deficit by using a VLCD, but due to how hard and unsustainable a VLCD truly is, it doesnt happen often enough or last long enough to actually work.

And so, the huge deficit theyre trying to consistently put into place isnt consistently being put into. Which means weight loss doesnt happen.

Now you may be wondering, what exactly makes VLCDs so hard and unsustainable?

Good question

Hunger and appetite increase any time you go into ANY caloric deficit. However, the more extreme that deficit is, the more extreme the hunger and appetite issues will be.

Why does this matter? Because those issues will eventually prevent you from eating the low amount youre attempting to eat.

The way I usually see it go is like this

A person will attempt to eat 500 1000 calories a day or something similar.

And they may be able to successfully do it for a day.

Hell, maybe even a couple of days.

If theyre really lucky? Maybe a week.

But then, as the hunger and appetite issues get worse, a breaking point is eventually reached. And when that breaking point is reached, a massive binge (sometimes lasting for days) takes place.

And its usually to a degree that cancels out whatever unnecessarily large deficit the person successfully managed to create in the day(s) prior, thus preventing any weight loss from happening.

Heres an example of what that might look like using 1200 calories as the persons intendedlow calorie intake

So you know how people will claim to be eating some super low amount (i.e. 500 1000 calories a day) but still arent losing weight? THIS, right here, is one of the most common reasons why. (The other common reason is unknowingly eating more calories than they think they are due to some type of error, miscalculation or underestimation.)

Even better, imagine that the binge days in this example went even higher in calories. Thats how you get people claiming to be eating some super lower amount but yet are somehow gaining weight.

Theres nothing mysterious involved here. Youre just trying to eat less than you realistically can, and it backfires.

Another big problem with going excessively low in calories is that you lose muscle.

Muscle loss is a potential problem with ANY prolonged caloric deficit, but just like with hunger and appetite, its much worse the larger your deficit is.

Not to mention, the insufficient protein intake that often goes along with very low calorie diets makes this problem even worse, as does the fact that strength and performance in the gym (which is another key factor for maintaining muscle) goes to shit when your calorie intake is excessively low.

The result of all of the above? Significant muscle loss.

Let me save us both some time here.

You see, your body doesnt like being in a caloric deficit, nor does it like weight loss in general. In fact, to your body, your fat is actually a good thing to keep around for survival purposes, and survival is all your body truly cares about it.

This survival obsession, combined with the fact that your body cant tell the difference between you eating less because youre trying to get leaner, or you eating less because youve run out of food and are about to starve to death, leads to some interesting adaptive responses.

And by interesting adaptive responses, I mean your body fights back against your attempt to lose weight.

How so? By doing everything it can to make the weight loss process so hard that you start eating more and stop being in a deficit.

And guess what else?

While this is true with ANY prolonged caloric deficit, its worse much worse the larger that deficit is.

Which means, while any weight loss diet is going to be hard to some extent, very low calorie diets are going to be the hardest.

Specifically,damn near every single physiological and psychological aspect of losing weight will be at its worst.

This includes

VLCDs will cause your body to fight back the hardest, which means the entire weight loss process will take place under conditions that will be the least consistently doable in the short-term, and the least consistently sustainable in the long-term.

Which is why VLCDs rarely work. And even in those rare cases when they do? Well

One of the biggest problems people have with weight loss is maintaining their progress for the long-term. So even when they successfully lose weight, its a whole second struggle to then keep it off.

And while regaining the weight is a potential problem for people on EVERY kind of diet, its MUCH worse and MUCH more likely to happen for people on very low calorie diets.

And the reason why is obvious.

Very low calorie diets are not long-term solutions.

So even if you are somehow able to stick to your VLCD long enough to reach your weight loss goal, what the hell are you supposed to do once you get there?

How do you maintain your results for the long-term after getting those results using an extreme method that isnt actually maintainable?

Spoiler Alert: you dont!

Because instead of learning the fundamentals of proper diet and exercise, and how to adjust things based on your specific needs and preferences, and developing the necessary habits and dietary/behavioral skills required for long-term success, you went with an extreme, short-term, quick-fix method that doesnt help AT ALL with long-term maintenance.

Contestants on The Biggest Loser have the same problem after the show ends.

So even if you can manage to endure the physical and mental pain of a VLCD long enough for it to actually work, youre likely to eventually end up right back where you started. Or possibly even worse. And then repeat the cycle over and over again.

In addition to very low calorie diets being hard to consistently sustain in the short-term and impossible to sustain in the long-term, it also comes with two other huge potential problems, both of which involve your health and the overall safety of such a diet.

The first involves your physical health. Allow me to quote myself from a previous article (Am I Not Eating Enough Calories?) on the subject

This is when a person is eating an amount of calories that is so low that they just arent able to consume the amount of macronutrients (primarily protein and fat) and micronutrients (various vitamins and minerals) that the human body requires to sustain health, function and potentially even life itself.

In case you may have forgotten, we dont just eat food because it tastes yummy. We eat it because it contains the things our bodies need to keep us alive and functioning.

Stop giving it some of those things, or even just stop giving it the full amount it needs of some of those things and bad things will gradually begin to happen.

Exactly what kind of bad things is impossible to say, as it depends on a variety of factors. But if you want an example,just take one look at the long list of problems associated with anorexia.

Thats the perfect place to start.

If you want more examples, pick any specific nutrient you want and look up the common problems associated with a deficiency in that nutrient. Then look up some more. And then more. And then combine it all together.

This is the reality of what can happen on a very low calorie diet.

Now, sure, the person in this scenario will still lose weight if they can manage to keep eating whatever unnecessarily low amount theyre eating (which explains why anorexics reach disturbingly skinny levels), but umits going to take a significant negative toll on your health.

And as that toll becomes more and more significant, its going to become harder and harder for the person to continue losing weight as a result of theway-more-importantimpact its having on their ability to sustain health, function, and, if it goes on long enough life itself.

Our second potential problem involves your mental health in a way that can significantly impact your physical health as well.

And that is the fact that unnecessarily low calorie diets often come with/lead to disordered eating habits (anorexia, bulimia, etc.) and/or various body image issues. And once that happens the doors are open to all sorts of associated problems.

At this point, you should have a pretty good understanding of why VLCDs are a bad idea, and how even though we often think they are whats going to work the best/fastest, the reality is that they usually dont end up working at all.

For all of these reasons and more they should be avoided.

(Note: The main exception here would be in (typically) short-term cases when a doctor prescribes a VLCD to a (typically) obese patient who (typically) has some sort of health issue that warrants an extreme diet measure like this, where it is then usedunder medically supervised conditions.)

And that brings us to an obvious question: how many calories should you eat to lose weight?

For the vast majority of the population, my answer is this:

How Many Calories Should You Eat?

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Why Very Low Calorie Diets (500-1000 Calories A Day) Don’t …

Original Hcg Diet Protocol Dr Simeons Original Hcg Diet Plan

May, 13th 2019 4:50 am, Article Recommended by Dr. J. Smith

by Dr. A.T.W. Simeons

This HCG Diet Protocol summary includesexcerpts directly from Dr. Simeons original HCG diet manuscript, Pounds and Inchesincluding the original 500 calorie VLCD Menu(Very Low Calorie Diet.)

While there are a number of new protocol variations, the version described below is the unedited, original summary as outlined by Dr. Simeons, himself. TheHCG Diet foods list andmenudescription, are also from the original manuscript and is unedited. However, there may be notes attached by the editor for your convenience. If you are looking for additional protocol questions, or are simply curious, those can be found listed from our Hcg Diet Plan: 2018 Guide. If you have questions regarding this protocol, feel free to join our forums where we have multiple forum moderators that are experts on the original hcg diet plan. We also have moderators in the Hcg Diet Forums that are expert coaches on the original protocol, homeopathic hcg diet plan, and various rogue hcg diet plans.

Breakfast:Tea or coffee in any quantity without sugar. Only one tablespoonful of milk allowed in 24 hours. Saccharin or Stevia may be used.


Dinner:The same four choices as lunch (shown above.)

Editors Note: Please take the 100 grams weight seriously. According to, the average American portion size is 50% larger than needed, and is one of the largest contributing factors to the rise of obesity in America. We highly recommend buying a food scale, and focusing on portion control as one strategy to train yourself for lifelong healthy eating. Food scales can be purchased at local home goods stores, or on Amazon. These are extremely inexpensive (around $15) and will immediately save you money on food, while proving to be an inexpensive investment for long term healthy eating.

Drinks and Seasonings permitted on the HCG Diet based on Dr Simeons original Hcg weight loss protocol as written in Pounds and Inches:

Editors note: Most hcg dieters today, find they do not have issues with cosmetics effecting their Hcg Diet weight loss. It is believed that most cosmetics in modern America do not contain as many fats, and particularly animal fats, as were used when the manuscript was written in the 1950s. Personal care items are believed to be the same, however some individuals do proceed with caution in an effort to achieve the most daily efficient weight loss rates on the diet.

The Hcg Diet is widely known for the rapid weight loss it results in, however there are additional benefits that have made the diet successful: the plan also focuses on helping the individual to adapt to a whole food nutrition plan, understand portion control, and detoxify the body as a whole.

The Hcg Diet is a whole food cleanse, a high protein, green carbohydrate, high vegetable approach to weight loss and healthy eating. The Hcg protocol is NOT a ketosis diet, and if done correctly, ketosis is not necessary for rapid weight loss effects.

In many countries specially prepared unsweetened and low Calorie foods are freely available, and some of these can be tentatively used the total daily intake must not exceed 500 Calories if the best possible results are to be obtained, that the daily ration should contain 200 grams of fat-free protein and a very small amount of starch. From Dr Simeons Manuscript Pounds and Inches.(available here as PDF, MP3 Audiobook, and by table of contents with editors notes.)

Editors Note: With modern research, we now know that the cleaner the diet, the more efficient the weight loss. We also know that clean-eating can help with transitioning into phase 3 and long term maintenance. Low calorie foods in America tend to be prepackaged, highly processed and difficult for the body to process efficiently. It is highly advised that only whole foods are eaten while on the diet plan. Processed foods or prepackaged foods are NOT permitted on the protocol. Please avoid all sweeteners and processed foods as much as possible for more efficient weight loss.

In addition, the primary goal while on Phase 2 of the protocol, should always be to retrain the mind and body to follow healthier eating habits. One opportunity with this part of the protocol, is to weed out unhealthy sweeteners completely, and learn to eat as whole as possible.

The 500 calorie limit must always be maintained.2 small apples are not an acceptable exchange for 1 apple.Very occasionally we allow 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.Cottage cheese made from skimmed milk is available. 100 grams may occasionally be used instead of the meat.

Editors note: particularly for a vegetarian Hcg Diet, these substitutes can be quite helpful. Here is an additional articleon alternative proteins for the Vegetarian Hcg Diet Plan. This may be particularly useful for vegetarians or those with aversions to meat but still want to follow the hcg diet plan.

Highlights from the Original Manuscript:

We do permit the use of lipstick, powder and such lotions as are entirely free of fatty substances. We also allow brilliantine to be used on the hair but it must not be rubbed into the scalp. Obviously sun-tan oil is prohibited. Aspirin and birth control are allowed on the Simeons hCG Diet.No massage of any kind.

Note: Modern Hcg Diet experts widely approve of massage and light to moderate exercise while on the Hcg Diet Plan. In fact, anything that increases the bodys circulation is considered to be a health benefit: before, during and after the Hcg Diet Plan. A short list of HCG Diet-friendly health and beauty products are available here: HCG Diet Products.

Based on the original protocol,Hcg Diet injections (complete guide)the dose for the Simeons protocol is 125 iu of Hcg injections,administered daily, for no more than 40 days. As a modern day modification, Hcg diet drops and tablets (or pellets) are also acceptable in prescription or homeopathic form. Modern acceptable dosages for Hcg injections range from 125ius to 200 ius. Hcg for injections MUST BE high quality, high potency Hcg to be effective and to avoid challenges. A list of sources providing these can be found on the Buy Hcg injections and Hcg drops online pages.

Patients who need to lose 15 pounds or, 7 kilos or less require 26 days treatment with 23 daily injections.The VLCD is continued for 3 days following the end of the injections to avoid weight regain.

Hcg injections are administered daily. The dose for the Simeons protocol is 125iu administered daily, for no more than 40 days.When treating only one or two cases simultaneously, vials containing a small number of units say 1000 I.U. should be used. The 10 cc. of solvent which is supplied by the manufacturer is injected into the rubber- capped bottle containing the hCG, and the powder must dissolve instantly. Of this solution 1 .25 cc. are withdrawn for each injection. One such bottle of 1000 I.U. therefore furnishes 8 injections. When more than one patient is being treated, they should not each have their own bottle but rather all be injected from the same vial and a fresh solution made when this is empty.

Patients who need to lose 15 pounds or, 7 kilos or less require 26 days treatment with 23 daily injections. The VLCD is continued for 3 days following the end of the injections to avoid weight regain.

Patients do not take their injections during menstruation, however the VLCD is continued during this time. The individual must reinstate the daily Hcg injection once menstruation is over. Many women simply skip injections on the heaviest flow days.

This is only a small amount of the information provided in Dr. Simeons manuscript. Read the entire section on this topic in the manuscript: HCG Diet and the Female Menstrual Cycle

When a patient has more than 15 pounds to lose the treatment takes longer but the maximum we give in a single course is 40 injections, nor do we as a rule allow patients to lose more than 34 lbs. (15 Kg.) at a time. The treatment is stopped when either 34 lbs. have been lost or 40 injections have been given. The only exception we make is in the case of grotesquely obese patients who may be allowed to lose an additional 5-6 lbs. if this occurs before the 40 injections are up.

When a patient has more than 15 pounds to lose the treatment takes longer but the maximum we give in a single course is 40 injections, nor do we as a rule allow patients to lose more than 34 lbs. (15 Kg.) at a time. The Treatment is stopped when either 34 lbs. have been lost or 40 injections have been given. The only exception we make is in the case of grotesquely obese patients who may be allowed to lose an additional 5-6 lbs. if this occurs before the 40 injections are up.

There are very few risks with the Hcg hormone and the weight loss protocol. In the Hcg Diet forums on this site, we have seen very few side effects of the protocol. During the Hcg Diet Protocol Phase 2, some individuals may experience headaches, hunger and cravings, which are typically found to disappear in a few days as the body adjusts to the lack of preservatives, chemicals and processed sugars and carbs. In the event that these do not subside, an Hcg dosage adjustment may be required and is relatively simple to do with the help of your doctor or the advice of our coaching experts in the forums.Read more about Hcg Diet side effects here.

While the original protocol continues to be the most popular, there are modifications that have become accepted by Hcg Diet experts. These include Hcg Diet Drops being added as a legitimate option, the use of coconut oil in very small amounts, and the strong focus on a 4th Phase: long term weight loss maintenance plans and programs. You can learn more about these in the Hcg Diet Plan: 2018 Guide.

Questions? Hcg Diet expert moderators and coaches offer free advice in the Hcg Diet Info Forums.We are ready to help!

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Original Hcg Diet Protocol Dr Simeons Original Hcg Diet Plan

HCG Diet Food List | Approved HCG Diet Foods

May, 13th 2019 4:50 am, Article Recommended by Dr. J. Smith

This is the OFFICIAL Simeons Hcg Diet, phase 2 food list, taken from the original manuscript and protocol. This also includes a complete guide with eating and food rules that have been fact-checked and updated regularly, based on questions asked frequently by millions of Hcg Dieters.

What foods can you eat on the Hcg Diet Plan? A typical days menu-Lunch: 100 grams of protein, 1 vegetable serving, 1 fruit serving and 1 starch. Dinner includes the same options as lunch. Beverages include water, coffee or tea.

Dr. Simeons allowed a very specific list of lean proteins, vegetables, fruit and carefully selected grain options. Below is theofficial list of allowed foods EXACTLY as published in Pounds and Inches.

1. Beverages/Drinks Allowed:

Guidelines:These beverages are permitted in any amount. Diet Sodas are not recommended, particularly those with aspartame. The allotted milk may be cow, almond, or coconut. Soy is not recommended since many people have a food sensitivity to soy.

2. Sweeteners Allowed:

Guidelines: No other sweeteners are permitted on the original protocol.

3. Proteins Allowed:

Guidelines:100 grams of the above listed proteins only, at both lunch and dinner.The 100 gram portions should be carefully weighed prior to cooking, and with all visible fat must be trimmed. Dr. Simeons also states the proteins should be boiled or grilled, however modern diet experts agree all forms of preparation are acceptable (saut, stewed, etc.) as long as additional fats are not used.

4. Vegetables Allowed:

Vegetable guidelines: The original protocol does not permit mixing vegetables, and only 1 serving is allowed at a time. Some people choose to mix vegetables, while remaining within the daily calorie allowance. Complete guide to eating vegetables on the Hcg Diet.

5. Fruits Allowed:

Guidelines: No additional fruits are allowed. 1 Medium apple is the appropriate size. Read more here: Complete guide to eating fruit on the Hcg Diet.

6. Breads/Grains Allowed:

Guidelines: 1 of each are allowed at lunch and dinner. Be sure to read labels when purchasing, since some brands now add excessive ingredients with high calorie results.

(Weights, portions and calories included)

This is the expanded list of foods you can eat on the original protocol. Learn more here:Complete Guide to the Expanded Hcg Approved Foods List here.




White Fish List


This is the original HCG Diet 500 Calorie Menu, as published in Dr. Simeons manuscript, Pounds and Inches.

The 500 calorie menu includes a list of foods that are known as whole foods. These are unprocessed, in their natural state and largely focus on healthy proteins from lean meats, balanced with carbohydrates from vegetables and carefully selected fruit.

Only 2 options are available for grains, however this is not to be confused with a low carbohydrate, ketosis diet. The Hcg Diet is not a low carb diet since a significant amount of carbs are eaten through vegetables and fruit. It is not necessary to have your body in a state of ketosis, although some choose to combine an Hcg-Keto approach during Phase 2.

Organic foods are highly recommended, and no processed or prepared foods are allowed. There are additional eating tips and guidelines at the bottom of this page.

The following list are the foods that are allowed Per meal, as described by Dr. Simeons: The actual food consumption consists of lunch and dinner (no breakfast) and the following items per meal.




Beverages:Unlimited amounts of water, coffee and tea are permitted on the Hcg Diet. Only 1 tablespoon of milk is permitted each day: Organic skim milks are recommended, while almond milk (unsweetened) is also an option. Coconut milk is not recommended since it contains a good amount of sugar, although some dieters use this and still experience healthy loss rates.

Sweeteners should be limited on the Hcg Diet. Particularly sweeteners such as aspartame are not permitted, while limited amounts of the following are allowed in moderation.

Proteinsallowed on the Hcg Diet:100 grams of one of the above Hcg Diet foods are allowed at lunch and again at dinner. Fish is highly recommended as a staple on the diet, considering the lower calorie count and health benefits. All meats are to be weighed on a kitchen scale (these are available on Amazon for under $15) for accuracy, with all visible fat trimmed completely. Imitation crab is NOT an allowed Hcg diet food, since they are high in sugar and carbohydrates.

Vegetables allowed on phase 2 of the HCG Diet:One type of each vegetable at lunch and one at dinner. Originalprotocol does not allow combining vegetables (read next tip.) Calories can vary depending on the type of vegetable (for example, cherry tomatoes are 9 calories per cup, while a regular tomato is 18 calories per 100g.) Most serving sizes for vegetables are approximately 1 cup, although Dr. Simeons does not specify an allowed portion size. Read the Hcg Diet Vegetable Guide to learn more.

Mixing vegetables: Many dieters successfully combine vegetables during their Hcg Diet phase 2 and do fine. If you wish to try this, please do, but proceed with caution to avoid stalling and remember to stay within the allotted calories.

Breads/Grains allowed: Please read grissini and breadstick labels carefully. Calories can vary by brand. Restaurant breadsticks should be avoided, since some can be as high as 400 calories.1 bread stick or Melba Toast = 1 Serving regardless of what the brands label says. You areallowed 1pieceper meal. In other words, even if the box says 1 serving is 2 pieces, the protocol still allows only 1 piece per meal.

Fruitallowed on the HCG Diet: Fruit can vary greatly in calories depending on the type. 2 small apples is NOT an acceptable substitute for the daily allowed 1 apple. Please read the Hcg Diet Fruit Guide to learn more.

Additional Reading about foods and the Hcg Diet Plan:

Hcg Diet protocol in a nutshellHcg Diet High Fiber Foods

How the list is expanded beyond the foods listed in the manuscript: Some foods are added because they are fiber foods and have near-0 calories or do not impact the HCG diet in a negative way.

Food sensitivities: If you ever find a food item causing you issues or not agreeing with you, then do not eat it. Food sensitivities are often trigger foods or culprits for weight gain amongst other issues.

There is also a suggested list and in depth articles about Phase 1 FoodsandPhase 3 Foodsto help you with food choices and to make the hCG diet easier for you to do.

A note about vegetable portions and calorie counts: Vegetables can vary depending on the type and brand (I know, its surprising!) I have done my best to include the most accurate calorie and nutrition counts in this foods list, but please do you research and check the specific vegetable and brand that you are using. Read the complete Hcg Diet Vegetable Guide.

Healthiest protein options: Fish is the healthiest and most recommended protein of the Hcg foods list. Chicken is second, and beef is last. Seafood can vary in this hierarchy, depending on the specific food in question. Different types of fish offer different health and nutrition benefits. They are also often, half the calories compared to beef options.

Grissini and bread sticks: Remember that not all grissini and breadsticks are created alike. Check your labels carefully and avoid these when eating out since they can be as high as 400+ calories.

Why do we not include carbohydrates on this list? The Hcg Diet is not a low carbohydrate weight loss plan. In fact, whole carbohydrates from vegetables are encouraged, which is why there is such a long vegetable food list.

*Coffee statistics for soluble fiber: Scientific America on Coffee Research

Ask Hcg Diet coaches about eating and the approved foods list: and get answers fast. join the Hcg Diet Forums.

Are eggs allowed on the Hcg Diet list of allowed foods?

Yes, eggs are permitted. Dr. Simeons specifies that 1 whole egg, or 3 egg whites may be substituted for 1 protein serving at a meal. A great egg recipe that is POP (perfectly on protocol) would be scrambled eggs with spinach, onion flakes and the allowed 1 tablespoon of milk (optional.) Be sure to include a number of spices and himalayan salt for flavor. Franks hot sauce and tobacco are also permitted.

Can you chew gum on the Hcg Diet?

While gum is permitted, it is not recommended since the ingredients in gum can trigger food sensitivities and unnecessary hunger. For those who choose to chew gum while on Phase 2 or Phase 3, it is important to select only sugar free gum, and those without the allowed sweeteners (avoid aspartame!.) See the above food list for sweetener options.

Have a question about Eating and Foods on the Hcg Diet Plan? Feel free to ask in the Hcg Diet Forums; the largest Hcg diet community on the web with over 100,000 members and growing.

Whats the next step in getting started?

Now that you are familiar with the list of Hcg foods, its time to move on and learn about the different forms of HCG that are acceptable for the protocol:

Hcg Injections (Learn and Buy USA made, Fastest order processing)Hcg Drops (Learn and Buy real vs. fake with label pics)

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HCG Diet Food List | Approved HCG Diet Foods

Official HCG Diet Plan and Drops

May, 13th 2019 4:50 am, Article Recommended by Dr. J. Smith

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The Official HCG Diet is built on the exact same principles that Dr. Simeon discovered back in the fifties, and that laid the foundation for one of the most effective weight loss diets ever created the HCG Diet.

With the Official HCG Diet, a dieter will be able to lose up to 1 pound of body fat per day without going hungry to bed. The HCG enables the body to get its nutrient and caloric need from the body fat you have stored on your body instead of from the food you are eating.

It is the reason why it is possible to eat as low as 500 calories per day without feeling hunger.

If all other diets have failed for you, then you should really consider using the Official HCG Diet because it will deliver an entirely new approach to dieting that is backed up by science.

Remember with the Official HCG Diet you will not only receive the droplets and then be on your own, but you will also get complete diet plans, guides and some extras that will help you to become successful with your diet. If you have any questions, a whole team of human support will be ready to assist you in any way possible.

To get started with the Official HCG Diet, Droplets and Plan please click on the link below.

If you want to know more then, please do read on because in the following we are going to provide you with everything you may wish to need on the Official HCG Diet.

Back in the fifties researchers like Dr. Simeons, the father of the Official HCG Diet, made some exciting discoveries regarding the pregnancy hormone called human chorionic gonadotropin also referred to as HCG.

He found out that this hormone could do much more than just ensure that the fetus and unborn child would get a sufficient amount of nutrients from its mother to grow and get strong.

Dr. Simeon discovered that HCG could help people that want to lose weight by making fat stored in your body the primary source of caloric fuel instead of the food you are eating.

His studies, tests, and results showed that a dieter could lose as much as one pound of body fat per day using this method. They showedit is possible to go as low as 500 calories in food intake daily, without feeling any hunger because the source of nutrients comes from body fat instead of the food you are eating.

Because your body gets all it needs satisfied when it comes to nutrients the brain will not release any hunger hormones forcing you to eat as it would normally happen while being on a regular diet.

The Official HCG Diet is a weight loss program divided into three different phases that all are a vital part of the total diet and all needed for you to become successful with this diet.

These 3 phases are the loading, diet and maintenance phase.

The objective of the loading phase is to eat as much as possible and whatever you want. The diet phase is the actual diet itself, and finally, the maintenance phase is where you monitor your weight and ensures that you stay on track and not gaining it all back again.

Usually, you can do the HCG diet in two different ways either with droplets or using injections which can be quite a hassle for many people that do not like to inject themselves or have daily visits at the doctor place to let him do the injections.

The Official HCG Diet comes with droplets simply because it is much easier to administer and you can do it yourself from the comfort of your home. Injections are a little bit more effective because the HCG only bypass the liver on time instead of two times, but honestly, you will hardly ever know or feel the difference and is it much more convenient with droplets.

Three times a day you need to place ten drops right under your tongue in a period of minimum 3 and a half week and according to the plan you purchased. It is important that you kind of let the fluid sink in and not swallow it right away because that way it will be taken easier into your bloodstream and you will get the right effect.

The loading phases is really one of the strong sides of the Official HCG Diet. For around 2 or 3 days you can eat whatever you want and as much as possible of all your favorite foods. It includes steaks, greasy foods, desserts, ice creams, yes, whatever you like. For perhaps the first time in your life, you can do it without feeling any guilt of what you are doing.

Some dieters might want to leave out this phase! Because just thinking of all the weight they could risk gaining in those 2 or 3 days?

However, dont do this. To get the full effects of the Official HCG Diet, you need to do this phase. The purposeof doing the loading phase is that it will boost your metabolism so that it will stay slightly higher during the first part of the next stage. No worry, the extra calories consumed will be burned off very soon.

A boost of your metabolism means that you will prepare hypothalamus to take up the HCG droplets more efficiently and make it possible to burn off more calories than ever imagined.

So, dont leave out this phase! Even squeeze in an extra bit or two, when you feel full and satisfied.

After adventuring the first couple of days with a total eating feast, it is now time to come down to business and get started with the actual diet itself.

The HCG droplet will start to kick and become active. From the beginning, it is rathercrucial that you have decided to either do the 500 or 1000 calorie version of the diet before you enter this phase. No worry you can change the dietcalorie amount later on if you find it easy or too hard on you, but it is important to have a set point as a start.

If you are not quite sure whether you should go for 500 or 1000 calories you can use the following guideline.

If you have been eating 3000 to 4000+ calories daily, you should stick to the 1000 calorie HCG diet plan. Women and people who are closer to the recommended 2000 calories per day should opt in on the 500 calorie diet plan.

No matter what be realistic with your choice here.

Remember when you order the Official HCG Diet Plan and Droplets you will receive anything you need including the 500 and 1000 calorie diet plan, the droplets, a couple of other diets and something extra to keep the motivation high.

If you do not like the food, there will always be a choice so everybody can go along with the diet.

There is no need to worry about going that low with your calorie intake, because the charm of this diet is that your body will get all its fuel and nutrients from the fat you have stored on your body, due to the human chorionic gonadotropin ability to perform that transformation.

In the dieting phase of the Official HCG Diet, you will not only lose weight, up to a pound a day, because of your fat burn and limited calorie intake.

Because you are hardly getting anything, and because you are eating clean, no toxins and fats will enter your body and harm. You will not risk any free radicals breaking down cellular tissueor build up of body fat.

It means you will go through a complete body cleanse that will help you to get rid of stored toxins that in the long run can cause life-threatening diseases and obesity.

Under normal circumstances, you would be doing the dieting phase for around three weeks, but you can go as high as 45 days if you have not quite reached your desired weight.

After one cycle of HCG Dieting, it is recommended to take a break and get some healthy food. If you are not happy with your results, you can consider doing one more round of HCG dieting. But it is crucial that you take a couple of weeks of resting for your health and metabolism.

Keep Your Water Intake High

One thing you should not save on in this phase is your water intake. Always make sure to drink plenty of water to keep your body hydrated. It is also a great help to flush out all those toxins.

You have reached the end of the hardest phase of the Official HCG Diet, all that is left is the maintenance phase.

With most diets, when people are done, they are pretty much left by themselves. Soon they will be back in the vicious cycles of struggling against food temptations and calorie control. Soon they will be right back in their old habits of comfort, and emotional eating. After a couple of months, they are right back at where they started.

The Official HCG Diet has a maintenance phase that takes care of this problem for you. No longer will you end up in your old comfort eating zone, start eating again. The Official HCG diet will guide you through so you can keep your desired weight and not risk gaining weight once again.

When finishing the dieting phase, it is important to remember that the HCG drops will still be active for a couple of more days. Either, you can keep dieting for four more days, or you can slowly begin to increase your food intake to the recommended 2000 calories. Avoid any intake of sugar or starches.

From this point your metabolism will be reset, your body cleansed for toxins and it will all be like a new beginning for you. It is recommended to make lifestyle changes and eat more healthy in order not to gain any weight again.

Once a week you should jump on a scale to check your weight and what you need to do here is to keep your -/+ 2 pounds from your desired bodyweight.

If it increases more than 2 lbs, do a steak diet for one or two days, where all you eat is steak meat. If you are not happy about beef, you can stick to chicken or fish. If you are a vegetarian, the Official HCG diet will have some guidelines for you in the material you will receive.

Often when you jump on the latest weight loss hype, you will receive a container full of capsules but with no guidance on how you can get the most out of your diet. All it says on the bottle is how and when to take the capsules if you are lucky. It is not quite enough if you want to get the full effect out of your supplement.

When you get started with the Official HCG Diet, nothing is left to yourself. You will receive full guidance on precisely what to do, how to use the diet plan and how to take the droplets.

If you still have any questions left, a whole support team are ready to help you out on whatever issue you might have when it comes to HCG or weight loss diets in general.

Another great benefit with the Official HCG Diet is that you can order your HCG diet package in different sizes of either 15, 21, 45, or 90 days of supply. If you want to do this with your spouse and enjoy the great moments of dieting together, there is even a special package for couples.

With the Official HCG diet, you only pay for what you need, and it is an excellent way to make a plan for your weight loss diet as well.

Keep in mind; it is recommended to order for a few days extra, so you have a little space for mistakes.

To get started please click on the link below to learn more.

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Official HCG Diet Plan and Drops

What Are the Dangers of Testosterone Injections? | Healthfully

May, 12th 2019 8:50 am, Article Recommended by Dr. J. Smith

Testosterone is a male sex hormone and can be used to treat disorders such as hypogonadism, impotence and delayed puberty which is caused by a lack of this hormone, according to Replacement testosterone can be administered in several different formats; one way is through testosterone injections. A physician or nurse administers the injection every two to four weeks. Testosterone injections are associated with some adverse effects or dangers.

Sleep apnea is a sleep disorder in which the person stops breathing intermittently during the night. Testosterone injections can make this condition worse, according to Sleep apnea can be dangerous and life-threatening; a physician needs to evaluate the patient for this condition.

Testosterone injections can cause an increase a red blood cell counts in some patients. This can be problematic because the extra red blood cells can create an obstruction in a blood vessel and lead to a heart attack or stroke, according to the Palo Alto Medical Foundation.

Testosterone injections may also increase the size of the prostate gland. If a man already has benign prostate hypertrophy, which can cause problems with urination, testosterone injections can make this condition worse, according to the Palo Alto Medical Foundation. If a man has prostate cancer, he should not receive testosterone injections because the extra testosterone may cause the cancer to increase in size.

Some men who receive testosterone injections may develop an increase in breast size. This danger typically only occurs in adult men who are being treated for hypogonadism and may persist in some patients, according to

The testicles may become smaller in some men who receive testosterone injections. In younger men, the testicles may stop producing sperm or produce fewer sperm which decreases fertility. According to the Palo Alto Medical Foundation, problems with fertility typically resolve after stopping the testosterone injections.

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What Are the Dangers of Testosterone Injections? | Healthfully

How to Lose Weight Fast! Step-by-Step Guide CheetaTHIN

May, 12th 2019 8:50 am, Article Recommended by Dr. J. Smith

Ok, so you realized that you don’t feel comfortable with the way you are for whatever reason. Maybe you want to stay healthier for your kids or maybe there is a wedding around the corner, bottom line is you decided to take action and learn how to lose weight fast.

Before we begin, congratulate yourself for taking action by reading this article, it takes a lot of courage to begin a weight loss journey, so give yourself a pat on the back!

Lets get to it.

Once you have decided you want to lose weight fast, your first question will most likely be;

“Where in the hell do I even start?”

There are literally millions of articles online on how to lose weight. It’s mind boggling, read all you want but without direction you’ll simply feel lost and frustrated and you will give up.

What they don’t do online is organize all that information in a logical order to effortlessly produce the most effective weight loss results possible. This is where we come in.

Here’s the deal.

The Information I’m about to share with you comes from decades of experience in the weight loss Industry and is extremely valuable, so please treat it that way.

This is how you can Lose Weight Fast, STEP-BY-STEP!

Did you know that losing weight is 80% Diet and 20% Exercise?!Since Diet makes up 70% of your weight loss efforts, this is the most obvious place to start.

We have found that Low Carb High Fat (LCHF) diets are the most effective in terms of being the easiest to follow, and producing the best results.

While being on a LCHF Diet, people have reported losing around 2kgs in their very first week.

Recommended LCHF Diet Plans:

When starting a diet you’ll realize carb cravings make it almost impossible to stick to the diet after a few days.

Dieting during the day is easy peasy! But as soon as the sun sets it’s like our inner cave woman comes out. We literally want to eat everything in sight.

Am I right?!

This is where appetite suppressants come in.

We won’t beat around the bush with this,CheetaThin is the most effective appetite suppressant, and since it’s made from 100% natural ingredients it has very few side effects.

Plus,CheetaThin has some amazing weight loss properties.

With an appetite suppressant on board, dieting will be as easy as eating cake!

You got through steps 1&2 and you have lost a ton of weight (believe me if you do it properly you will, our past customers have reportedlosing around2-3kgs in their first week,) but now you want to speed things up a bit further.

This is where step 03 comes in.

The biggest point I want to make clear about training is that you only need 15min a day, and you don’t need to go to gym.

Consistency is the key here!

Recommended Training Program:

You’ve managed to lose weight fast and you’re feeling on top of the world. You feel like anything is possible, you finally feel like you are in full control of your weight.


…one morning you wake up and your clothes feel a bit tighter, your confidence takes a plunge! What now?

Seems a life change is in order!

This is the most important simply because you are at a cross road with 2 paths. You can either fall back into your old ways and end up back at step 01 in a few years, or you can change your life, and live it feeling comfortable and in control of your weight forever.

The Best information we have on how to keep the weight off:

There you have it, the 4 steps you need to follow with tons of free information to get you started. We will updating this post weekly with links to new content we publish, so make sure you come back regularly.

If you liked this article please share it by clicking on one of the social icons on your screen, it’s literally the only way these articles get out.

*Please note results may vary from person to person.

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How to Lose Weight Fast! Step-by-Step Guide CheetaTHIN

Organic Dog Food Alternative: Organic Diet – The Organic …

May, 12th 2019 8:49 am, Article Recommended by Dr. J. Smith

Disclosure: The Organic Society accepts advertising, sponsorship, affiliate links and other forms of compensation, which may or may not influence the advertising content, topics or articles written on this site. Click here for more information.

Eco-friendliness is the name of the game these days and that is also true with dog food. Now, even dog food is made from organic sources. But how healthy is organic dog food? Should you even try to feed your dog this type of food?

According to sales figures, organic dog food is really getting more popular every year. Responsible dog owners who are very much concerned about their personal health also want their dogs health to be at its best and so they decide to feed their dog with organic food. Some people think that the commercially sold dog food is not that healthy and so they prefer to purchase organic food for their dog.

At present, no study has been conducted to prove that it is better than commercial dog food. According to the USDA or United States Department of Agriculture, the difference between commercially prepared and organic food is on how the food was processed and produced. The nutritional contents are almost the same.

Despite this fact, organic dog food is slowly taking over the market. Many dog owners gravitate towards this particular type of food because it has wholesome ingredients. They dont hesitate to introduce the organic diet to their cherished pets.

The ingredients used do not contain antibiotics, artificial flavourings, and growth hormones. Even dog treats are now available in organic forms.

You cant just switch your dogs diet immediately. You need to consider a few things first. Firstly, organic food exclusive for dogs is pricier than regular or commercial dog food. If you are on low budget, then you should stick with regular dog food. Otherwise, you need to choose the best food option available that will fit your budget.

When purchasing organic food, you need to acquaint yourself with the different manufacturers. You must check their reputation and the standard of their products. You can even ask about the production process if you just like to be sure that the food is prepared well.

Of course, dont forget to consult your dogs vet. Food changes can definitely affect your dog so you need to consult a good vet to determine if the food switch is the best move. Dogs are of different breeds and they also eat different types of food as well. So you need to familiarise yourself with your dogs food preference. Still, the decision is up to you and as the owner of your pet, you only want the best.

Every product has its good and bad side. True enough, organic dog food has more of the good side but dont ignore the bad side as well. If after careful consideration of the factors involved in the food switch you still find organic foods the best alternative, then you can feed your dog freely..

Change should be introduced gradually and you cant just rush your dog into it. By rushing things, you will do more bad to your dog than good. So learn the right way to introduce new food to the dogs diet. You should also be patient because your dog may not like the food that youre feeding him. But if its for the best, continue your efforts to switch the dogs diet to organic food.

Continued here:
Organic Dog Food Alternative: Organic Diet – The Organic …