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How to eat a balanced diet: A guide –

Oct, 20th 2019 8:43 am, Article Recommended by Dr. J. Smith

A balanced diet includes foods from five groups and fulfills all of a person's nutritional needs. Eating a balanced diet helps people maintain good health and reduce their risk of disease.

Dietary guidelines evolve with scientific advances, so it can be challenging to stay on top of current recommendations and know what to eat.

In this article, we look at current dietary recommendations and describe how to build a balanced diet.

A balanced diet is one that fulfills all of a person's nutritional needs. Humans need a certain amount of calories and nutrients to stay healthy.

A balanced diet provides all the nutrients a person requires, without going over the recommended daily calorie intake.

By eating a balanced diet, people can get the nutrients and calories they need and avoid eating junk food, or food without nutritional value.

The United States Department of Agriculture (USDA) used to recommend following a food pyramid. However, as nutritional science has changed, they now recommend eating foods from the five groups and building a balanced plate.

According to the USDA's recommendations, half of a person's plate should consist of fruits and vegetables.

The other half should be made up of grains and protein. They recommend accompanying each meal with a serving of low-fat dairy or another source of the nutrients found in dairy.

A healthful, balanced diet includes foods from these five groups:

The vegetable group includes five subgroups:

To get enough nutrients and keep dietary boredom at bay, people should choose a variety of vegetables.

Additionally, the USDA recommend that people eat vegetables from each of the five subgroups every week.

People may enjoy vegetables raw or cooked. However, it is important to remember that cooking vegetables removes some of their nutritional value. Also, some methods, such as deep-frying, can add unhealthful fats to a dish.

A balanced diet also includes plenty of fruit. Instead of getting fruit from juice, nutrition experts recommend eating whole fruits.

Juice contains fewer nutrients. Also, the manufacturing process often adds empty calories due to added sugar. People should opt for fresh or frozen fruits, or fruits canned in water instead of syrup.

There are two subgroups: whole grains and refined grains.

Whole grains include all three parts of the grain, which are the bran, germ, and endosperm. The body breaks down whole grains slowly, so they have less effect on a person's blood sugar.

Additionally, whole grains tend to contain more fiber and protein than refined grains.

Refined grains are processed and do not contain the three original components. Refined grains also tend to have less protein and fiber, and they can cause blood sugar spikes.

Grains used to form the base of the government-approved food pyramid, meaning that most of a person's daily caloric intake came from grains. However, the updated guidelines suggest that grains should make up only a quarter of a person's plate.

At least half of the grains that a person eats daily should be whole grains. Healthful whole grains include:

The 20152020 Dietary Guidelines for Americans state that all people should include nutrient-dense protein as part of their regular diet.

The guidelines suggest that this protein should make up a quarter of a person's plate.

Nutritious protein choices include:

Dairy and fortified soy products are a vital source of calcium. The USDA recommend consuming low-fat versions whenever possible.

Low-fat dairy and soy products include:

People who are lactose intolerant can opt for low-lactose or lactose-free products, or choose soy-based sources of calcium and other nutrients.

A poor diet is a common reason why people struggle with weight loss.

When combined with a regular exercise routine, a balanced diet can help a person reduce their risk factors for obesity or gaining weight.

A balanced diet can help a person lose weight by:

People interested in losing weight should begin or enhance an exercise routine.

For some people, adding 30 minutes of walking each day and making minor changes, such as taking the stairs, can help them burn calories and lose weight.

For those that can, adding moderate exercise that includes cardio and resistance training will help speed weight loss.

Eating a balanced diet means eating foods from the five major groups.

Dietary guidelines change over time, as scientists discover new information about nutrition. Current recommendations suggest that a person's plate should contain primarily vegetables and fruits, some lean protein, some dairy, and soluble fiber.

People interested in weight loss should also consider introducing moderate exercise into their routines.

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How to eat a balanced diet: A guide -

5 Reasons Diets Dont Work and What to Do Instead …

Oct, 20th 2019 8:42 am, Article Recommended by Dr. J. Smith

1. Cook Your Own Meals

Sure, its more time consuming, but making your own food instead of going out to eat is a super-easy way to eat healthier (and, as an added bonus, save money). Restaurants load their dishes with sugar, salt and other unhealthy ingredients. Plus, the portion sizes are usually massive. Cooking at home ensures you know exactly whats going into your meals and gives you a better handle on how much youre eating.

2. Eat Mindfully

Picture it: Youre sitting in front of the TV with a giant takeout dinner you meant to spread over two meals. Youre fully engrossed in whatever youre watching and before you know it, youve mindlessly plowed through your entire order. To avoid unintentionally overeating, try practicingmindful eating, which basically means being in the moment while you calmly eat with intention. It also turns the act of eating into a really pleasant, not-stressful experience.

3. Fuel Up with Protein

The reason for this is threefold: Loading up on protein reduces your appetite, increases fat-burning and helps you gain muscle. Basically, the trifecta of health goals. Note that protein doesnt have to been chicken or red meathere areseven fabulous meatless sources, from chickpeas and lentils to quinoa and tahini.

4. Allow Yourself to Snack

When you eat small quantities throughout the day, youre less likely to be ravenous at traditional meal times. But when we say snack, were talking healthy options, people. Here arenine filling foodsto munch all day that wont wreck your diet but will still keep you firing on all cylinders.

5. Stop Drinking Your Calories

When we imagine the things that are making us hold onto excess pounds, we typically imagine cake and chips and French fries. We often overlook the sheer amount of calories (and sugar) in the beverages were drinking. To drop pounds without counting cals, limit soda (regular and diet), fancy coffee drinks and alcohol. We know that iced caramel macchiato is tempting, but try training yourself to prefer black coffee.

6. Use Smaller Plates

A little visual trickery never hurt anyone, right? By eating on smaller plates, youre essentially fooling your brain into thinking youre eating more. It sounds kind of outlandish, but in practice it has definitely worked for us. (Note that this might not work as well if youre super hungry.)

7. Stay Hydrated

Consistently drinking water is one of the best things you can do for your health and also one of the easiest. In addition to keeping your skin clear and your energy up, staying hydrated boosts your metabolism, makes you feel full (per a2015 studyfrom the University of Oxford) and keeps you from drinking the not-so-great-for-you beverages we mentioned above.

8. Read Labels for Ingredients, Not Calories

Just because were advising against intense calorie restriction doesnt mean you should ignore nutritional information altogether. Its more about knowing what to look for on a label. A product could have just 100 calories per serving and seem virtuousuntil you look a little lower and see that it also contains a whopping ten grams of sugar. Heres asuper-helpful primer on labelreadingwego back to again and again.

9. Dont Incentivize Food

Instead of rewarding yourself for hitting the gym three days in a row with a pizza and milkshake (which pretty much negates the work you put in on the spin bike), get a manicure orbuy a new bookyouve been eyeing.

10. Get Enough Sleep

You, like us, are probably more miserable in general when you havent gotten enough sleep, but did you know that being tired can also spell disaster for your weight loss goals? Studieslikethis onepublished in theJournal of Nursing Scholarshiphave shown that a lack of sleep can increase hunger and cravings, as well as cause weight gain by messing with levels of the hormones ghrelin and leptin.

11. Be Patient

Rome wasnt built in a day, and weight doesnt fall off your body after you eat a single salad. If weight loss is your goal, its crucial to be kind to yourself and your body. You might be someone who loses weight at the drop of a hat, but you might not, and thats OK. Cut yourself some slack and dont quit when, after a week, you dont look like a Hadid sister.

RELATED: 8 Things a Nutritionist Always Buys at Aldi

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5 Reasons Diets Dont Work and What to Do Instead ...

Road Diets (Roadway Reconfiguration) – Safety | Federal …

Oct, 20th 2019 8:42 am, Article Recommended by Dr. J. Smith

FHWA is offering State DOTs FREE Road Diet related Technical Assistance. This assistance includes any activities that advance Road Diets within your state. As examples, technical assistance requests may include:

Lastly, FHWA is also offering FREE Road Diet workshops. Find out more about them here.

A roadway reconfiguration known as a Road Diet offers several high-value improvements at a low cost when applied to traditional four-lane undivided highways. In addition to low cost, the primary benefits of a Road Diet include enhanced safety, mobility and access for all road users and a "complete streets" environment to accommodate a variety of transportation modes.

A classic Road Diet typically involves converting an existing four-lane, undivided roadway segment to a three-lane segment consisting of two through lanes and a center, two-way left-turn lane.

The resulting benefits include a crash reduction of 19 to 47 percent, reduced vehicle speed differential, improved mobility and access by all road users, and integration of the roadway into surrounding uses that results in an enhanced quality of life. A key feature of a Road Diet is that it allows reclaimed space to be allocated for other uses, such as turn lanes, bus lanes, pedestrian refuge islands, bike lanes, sidewalks, bus shelters, parking or landscaping.

Why consider a Road Diet? Four-lane undivided highways experience relatively high crash frequencies especially as traffic volumes and turning movements increase over time resulting in conflicts between high-speed through traffic, left-turning vehicles and other road users. FHWA has deemed Road Diets a proven safety countermeasure and promotes them as a safety-focused design alternative to a traditional four-lane, undivided roadway. Road Diet-related crash modification factors are also available for use in safety countermeasure benefit-cost analysis.

As more communities desire "complete streets" and more livable spaces, they look to agencies to find opportunities to better integrate pedestrian and bicycle facilities and transit options along their corridors. When a Road Diet is planned in conjunction with reconstruction or simple overlay projects, the safety and operational benefits are achieved essentially for the cost of restriping. A Road Diet is a low-cost solution that addresses safety concerns and benefits all road users a win-win for quality of life.

Road Diets stand the test of time, having been implemented by transportation agencies for more than three decades. One of the first installations of a Road Diet was in 1979 in Billings, Montana. Road Diets increased in popularity in the 1990s. Cities, including Charlotte, Chicago, New York, Palo Alto, San Francisco and Seattle, have also opted for the positive impact Road Diets bring to their communities.

FHWA developed a Road Diet Informational Guide to help communities understand the safety and operational benefits and determine if Road Diets may be helpful in their location.

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Road Diets (Roadway Reconfiguration) - Safety | Federal ...

What Happens If You Go Vegan for a Month – Health

Oct, 20th 2019 8:42 am, Article Recommended by Dr. J. Smith

No surprise, with so many foods verboten: Some of your tried-and-true meal ideas won't fly. For some vegan newbies, that's a delight. "I like the challenge of thinking of how to make a meal. Ive discovered new ingredients and dont feel restricted, says Abramian. Personally, I think its exciting to try new foods, agrees Rizzo.

Others found their new high-maintenance path required a bit of adjustment.The first few dinners at home I remember thinking, What the hell am I going to eat?" recalls Rob Mohr, an amateur Ironman triathleteand a vegan for four years. "After some recipe research, I figured out some go-to meals where vegetables are the center of the plate," he says. "The key is finding five or six of these dinners that you really like and can make pretty easily."

Natalie Slater, a vegan cookbook author and blogger, had expected her transition to be a breeze, since she was already a vegetarian. But since her family didn't go vegan with her, meal planning was tougher than she expected. "Honestly, I would sometimes see them eating a gooey cheese pizza and want to cry from jealously," she says.

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What Happens If You Go Vegan for a Month - Health

Average Weight Loss on the hCG Diet During 21 or 40 Days

Oct, 20th 2019 8:40 am, Article Recommended by Dr. J. Smith

This article is taken from in its entirety from the hCG Diet Workbook you can get the digital version (downloadable PDF) that you can print or use on your device over and over here, or you can buy a hardcopy version of the workbook on Amazon here.

I decided to take this article out of it and publish it free here for you all because its a major concern that comes up ALL the time. Like literally, ALL. And it makes sense because obviously, we all want to lose weight as fast as humanly possible. And this desire combined with what we hear/read online a lot, has been the cause for a LOT of distress over pace of weight loss and results in both cheating and giving up and feeling like your body is failing you, when in actuality, if you look at the science/logic of it all, most of the time, your body was doing exactly the right thing, at exactly the right place. So basically all the turmoil was needless.

While Im not a science buff, I do have a few pointers that I believe make logical sense to help us all get a sane perspective on what to expect or rather, how to not over-expect.

SOME will lose 40 lbs in 40 days. But the vast majority of us will not, and its not because youre doing something wrong or because the diet isnt working. Theres a logical reason that it makes sense.

Expectation postponed makes the heart sick. Proverbs 12:13

Weve all heard it.

Do some lose this much? Yes.But the majority do not.

First of all, no one can promise you a certain amount of weight loss. Our bodies are far too complex for that. So if someone does promise you a certain amount of pounds in a certain amount of days, my best advice is to just pretend you never heard it.

Over-expectation can cause a lot of problems, none of which will help you get to your goal.

Its easy for websites online to state this grand promise because its so astounding it sells more.

Theres a very logical, scientific reason that most people dont lose a pound a day that makes perfect sense. And theres also a logical reason why someone who is 212 lbs will lose more weight in a 40 day round than someone who starts at 160 lbs.

Id like to explain it because unrealistic expectations have led to frustration, unwise choices to try to force more weight loss, and sometimes even giving up entirely when expectations are not being met. None of these things help you arrive at your final destination and actually put you farther away from it.

Okay, so lets get to it.

There are about 3500 calories in 1 pound of fat right? Many of us are familiar with this. Okay, after further research, there doesnt appear to be a very solid basis for how this number was derived. However, we can still use this as a general guideline.

This means that while on hCG, in order to lose an entire pound of fat on the hCG diet every day, your bodys metabolism would have to be utilizing 4000 calories every single day (3500 calories for the pound of fat + the 500 calories you are eating each day on the diet).

The reality is I dont know too many women who utilize 4000 calories on a daily basis. In fact, I dont think I personally know any. The average woman appears to have a basal metabolic rate of about 1500 calories or so, you can add some calories for your various activities you do each day, and you see its not likely to be more than 2000-2500 calories or so MAX for most women. Thats just my guess. You can figure this out from thinking about how many calories the average woman is able to consume daily without gaining weight, and for most its been 1200-2200 calories. I cant eat more than 2200 calories myself without gaining weight, and thats even crossfitting 3-4 days week religiously and have a LOT more muscle mass than the average woman of my height (51).

It is said that the hCG hormone may raise metabolic rate a little, but its highly unlikely that its doubling it, wouldnt you agree?

Now in truth, some weight loss at the start of any diet is water, including hCG, and that doesnt take 3500 calories worth to lose. Its easy to drop 2-4 lbs worth of water overnight just by fasting or eating low carb. This is one reason the 1st week on the hCG protocol, in particular, is often so astounding when it comes to pounds lost.

So its not necessarily that weight loss on hCG will equate to 100 percent fat.

But this fact about the requirements it takes to lose a whole pound of fat is what helps make it clear that the likelihood of the average person losing 40 lbs in 40 days or what not, is small.

Those who do are either men, very large, or both. Men do have faster metabolisms than women and have a larger calorie expenditure on a daily basis. Those who are very heavy with a lot of weight to lose likewise have a larger amount of calories that their body expends and uses to maintain their body mass. Lastly, the heavier you are and the more poorly youve been eating, the more water weight you are likely carrying. This is another reason for sometimes seeing huge drops in weight during the first week or two of hCG for those starting at a heavier weight, something not seen as much for someone with only say 20-30 lbs to lose.

So if you eat 500 calories a day, and you burn say 1700 calories, this means 1700 calories minus the 500 calories youre eating = a 1200 calorie a day of deficit thats going on creating your weight loss this will take almost a full 3 days to add up to 1 full lb of true fat loss (1200 calorie deficit x 3 = 3600 calories) on the scale. Thus a .3-.5/lb per day average weight loss once that water weight is gone is actually scientifically going to what to expect. Does that make sense?

You can view my own losses by week from my own 5 rounds of hCG Diet Journey to give you more examples.

The average total weight loss for most women by the end of a long 40-ish day round is usually about .5 lb/day. If you are heavier (with say 60-100 lbs to lose), the average may end up being as high as .75-.80 lb per day, and if you dont have that much to lose (like 15-20 lbs), your average may be more like .3 lb/day.

So you may lose anywhere between 15 and 32 lbs during a 40 day round. I realize that is a big range! 32 lbs is more than twice as much as the low end of 15 lbs. What factors which number you get and is there anything you can do to make your numbers better? Well talk about that in just a minute!

I want to clarify quickly the pattern of weight loss. When I say an average of .5 lb/day, I dont mean you will lose a half pound every day on the diet. This is more how it transpires:

Some days youll lose a lot more. Ahh those divine 1-3 lb weight loss days. Revel in those. However, obviously, for the overall weight loss to average out to the .3 lb-.75 lb range, there will be some compensatory lower loss days. So you will see plenty of .2s and .4s and even big fat zero days. That is what gives you the average for the whole round, and this is completely normal.

You might just want to skim right past this part ladies. Its just going to make you mad. Men simply lose faster. So if youre a man reading this, congrats!

It actually is common to have an average 1 lb/day weight loss. I still say you shouldnt expect it, because it certainly cant be counted on for every round for every man, but such results are indeed fairly typical.

Im not going to claim to know the exact science behind the reason, because I dont, but a few things Ive gleaned in my research are this:

More of a mans total weight is muscle than for women. What I mean by this is, if there is a man and woman and each of them weighs 180 lbs, the mans 180 lbs will usually have a much higher ratio of muscle to fat, and the woman will have more of her 180 lbs as fat. This is significant because the larger amount of muscle equates to a higher metabolism. This is just a natural fact of life. Its not because they do more squats or push-ups than you, its part of their genetic makeup.Men have higher metabolisms, again in part due to having a large amount of fat-free mass.

Testosterone levels. We all know guys have way more.

Watch James Full Interview here

Shorter Rounds = Higher Weight Loss Average (but dont let this make you think you lost more weight)

Short rounds (3 weeks) typically experience a higher average weight loss than long rounds (6 weeks) in part because the larger losses from the first week or two that includes more water weight than normal is averaged out over a shorter period of time. From what Ive seen though, the pace of actual fat loss on hCG during short and long rounds are about the same.

Any modifications you make to the protocol like the one-week pre-hCG diet and low carb loading I mention may make your overall weight loss appear lower compared to others because you likely will have already lost water weight prior to starting hCG with these other methods. That weight normally would have come off during your first week on hCG. But obviously, this hasnt changed your actual fat loss on the diet itself.

Lastly, when people report their weight loss online, we often have no idea if this number includes their loading gain and just how much loading weight it was. Its not uncommon for me to hear of traditional loaders (allowing sugar and carbs during the loading phase) on their 3rd or 4th round gaining 8-10 lbs during a 2 day dirty load. You can see the discrepancy there. If someone lost 30 lbs on a 40 day round, but 8 of it was loading weight, their true net loss is 22 lbs. Say you only lost 23 lbs in a 40 day round, but your loading weight was 1 lb because you loaded clean. Turns out your net weight loss is exactly the same as the person who seemed to have lost a lot more than you.

Some women will lose 30-35 lbs in 40 days on the diet, but this is almost always a woman with a lot of weight to lose, and from what I have seen, is not the norm, and we already discussed why earlier.

I have another post that discusses this in more detail: Is Losing 1 Pound Per Day Normal on hCG?

I found learning all these details so helpful in my later rounds and it prevented me from feeling (as often anyway!) that I was doing something wrong or that my body wasnt performing on par with everyone else.

I have seen the truth of the proverb quoted at the outset of this article over and over in the hCG experience when expected results are allowed to rule the persons view of their success and subsequent happiness.

The key to feeling good about your achievement on this protocol for each round you do is to stop expecting and to be pleasantly surprised with your results, whatever they may be. Each pound gone is a big achievement for your body.

When you really think about it, can someone else truly dictate for you what your body will do, in advance? You cant even do that and its your body!

This is why its a pitfall to put too much faith in the numbers that are thrown out there. Especially when its not backed by any sort of logic.

Every round for you will likely be different when it comes both to total weight loss and even the pattern of weight loss.

Additionally, you might discover some things along the way that slow you down, warranting the need to make corrective adjustments here and there. It could be easy to be frustrated by this process, viewing it as lost time. However, this is just another aspect of the venture. There is a lot of good information out now about the hCG protocol that does make it possible to get the best out of a round, but there are still unknowns that cant always be discovered until youre actually in the trenches, doing the protocol. Some trial and error ends up being unavoidable at times. If you accept this philosophically now, you will cope and move past any seeming rough patches more quickly.

Well. I found out it has to do with math, which has never been my strong suit. Actually, thats not true- I can do it and I got As in school, but I just dont care about it. But moving on, math is going to shed some light for us on weight loss. Lets use a fictitious person named Fancy Pants.

Que: is that probable?

As you can see with this example above, that would actually be the case if you continued to lose the same number of pounds every successive round as you got smaller. I never thought about it this way until I ran the numbers. If you lost 30 lbs in 6 weeks at 200 lbs, thats 15% of your body weight. If you lost 30 lbs in 6 weeks at 150 lbs, thats now 20% of your bodyweight.

Why is this not going to be the norm?

Your percentage of weight loss most likely wont stay the same but will actually decrease to some degree because the metabolic rate of a heavier person is higher than a thinner person in general.

Why? Say it aint so!

It takes more energy (and thus calories) for a heavier body to do all the same movements a thinner person does, whether its sweating in the garden or simply putting the forks away from the dishwasher.

The upside? When you are physically smaller, there is less surface area on your body, so smaller weight changes actually have greater effects on how you shrink visibly. Ie. a 5 lb weight loss may not be noticeable at all on a 190 lb clothed frame, but on a 130 lb frame would be quite noticeable.

Why Does 1/2 lb Make Sense?

Remember, its never this straightforward, but the following 2 estimates help us see why its so unlikely for most women to lose an entire pound a day on any protocol. Those who do are likely carrying larger amounts of water weight than the average person.

Showing here on the opposite page are 2 charts with estimated BMR (basal metabolic rate) at various weights and ages for both a 51 and 56 woman. Take a second at look at it right now if you will.

What is basal metabolic rate? Its basically the number of calories your body burns in a day to keep you alive when at complete rest. Since most of us are not vegetables, we all burn more calories than our BMR each day, but how much more varies a lot based on our lifestyle and activity level.

Why does estimated BMR help us though?

It gives us a baseline and helps us to estimate a range of calories we actually do utilize on a daily basis with our unique lifestyle, whether were at a desk job 40 hours a week, how much we exercise each week, if we walk around a lot, etc. So if your BMR is 1300 calories, your actual calories used each day once you factor in grocery shopping, digesting, walking around, exercise, etc., may be closer to 2000 calories.

These charts help us to see there can be a pretty large difference in how many calories a woman uses each day depending on her age, her weight, and even her height.

Based on this, it seems to reasonable to conclude that,

1). Women of various heights/weights/ages will vary in the amount of weight they lose and,

2). ultimately, we can see that to lose an entire pound of fat on any diet (barring weight loss from water weight etc.) will require more than just one day in most cases.

You might be starting to see now why blanket statements that everyone can and should be able to lose 40 lbs in 40 days, regardless of current weight, height, age, sex, or health level dont make no kinda sense people!

My 3-year-old son once said something rather inspired when I tried to explain logically something he didnt want to accept.

Me: Does that make sense son?

My 3-year-old little boy says: makes too much sense.

Sometimes a 3-year-old can speak to the heart of the matter in a way no adult can! It makes sense, but we dont want to accept it.

This is just that basal or bottom-layer thing. From my research, it looks like BMR is typically about 60-70% of your actual daily calorie expenditure. So what this means is, the calories you burn total each day is likely 30-40% higher than your basal metabolic rate. So if your BMR was 1400 calories for instance, then 30% more (420 more calories) would be a total daily calorie burn of 1820 calories.

But it could be more than 40% too! This is just an example. How many calories individuals burn each day greatly varies. It depends on your activity level and the nature of your daily life. My husband is a gardener and probably walks about eight miles a day while mowing lawns and chopping down trees, so he is obviously utilizing a LOT more calories in a day than someone who works at a desk.

When you start tweaking with everything under the sun, my concern is that if the modifications made arent wise, extra weight loss could be coming from muscle.

We cant even begin to understand the complexities of how our bodies utilize calories (or lack of them!) really.

I believe wholeheartedly in how well this protocol can work, within the principles of how its designed. Once you go outside those principles though, there is a higher margin for negative effects.

Whats difficult is that simply losing more pounds on a scale doesnt tell you what you are losing.

So just keep this aspect in the back of your mind when deciding whether or not to try something different on this protocol.

Remember what your true aim is and what is a reasonable amount of weight loss to expect based on what weve discussed.

I cant go into all the details on this here, first of all because Im really not educated enough to put it in book form, but also because it would take one fat book to contain it all!

However, I feel its so important to mention because I have seen first hand just how drastically our balance of hormones can affect both ability to lose weight and to maintain weight loss. There may indeed be times when it does appear that your body is not responding well to your responsible efforts.

What Id like to do is give you my absolute favorite online resources and current books to aid you in your personal research in finding answers to the conundrums in your own body.

These are some of the main hormones that have a huge bearing on weight and how your body utilizes calories:

Use those as keywords to do your google searching.Both too much and too little of these various hormones can cause weight gain even when you have an otherwise healthy lifestyle.The following are what I feel to be the most useful resources to me in learning how to fix and tweak whats wrong in my body when it comes to hormones.

You can get quick links to the following resources by going to I keep the above link updated with new resources).



The two questions to ask here are

Before I leave this topic can I pretty please plead with you not to end your search without first making sure you have unturned multiple stones.

Just to give you an idea of what I mean, so many end up suffering for much longer than necessary because one unhelpful test was run that showed their thyroid levels were normal when in actuality, if the right testing had been done, a hypothyroid condition would have been uncovered.

I had no idea that the general thyroid panels commonly done rarely uncover anything. More specific testing panels that are better able to pinpoint real thyroid issues are available. However, the caveat is its very uncommon to be given these tests unless you specifically ask for them. There are so many medical advancements going on, and not all medical personnel are up to speed yet, so it really pays to do your own research and share with them what you need.

Ill give you an example. The TSH test is a general thyroid test often done. The normal reference range for TSH lab values was re-evaluated several years ago by whoever makes the guidelines for this in the medical industry. Thousands who were considered to have a normal thyroid under the old reference range for so many years prior, who were no doubt being tested and told they were normal even though they felt awful, would now be considered hypothyroid and get treatment. Thats why we can only put so much faith in testing. Symptoms must be part of the decision making process.

I had symptoms for years, all the while my thyroid levels were normal. Finally, my condition got so bad that my hypothyroid issue finally did show up on the standard issued testing.

But I can put two and two together. The symptoms I had all along when the generic testing said my thyroid was normal were exactly the same (just not quite as severe) as when the testing finally revealed something being sorely wrong. The symptoms were not caused by two different conditions. I could have been treated much sooner had I known about the other testing because it would most likely have revealed a problem much earlier. The websites and books I have mentioned here will help you learn specifically what testing to ask for.

The only way to find out about this stuff and get help now instead of 15 years from now is by making it your personal responsibility.

Another example. My saliva cortisol levels on my lab test looked fairly normal. They were a bit low-ish but still in the reference range and would be considered normal enough by a medical office to do nothing about it. I did have adrenal fatigue symptoms however.

How did I happen to realize that I did indeed need adrenal support? Yes, reading an article online. I found the experience of a woman on who shared her saliva cortisol lab values, which were almost exactly the same as mine and she expressed how she felt much better after adding in a physiological dose of cortisol (even though such values were technically in the reference range = she was healthy enough) and that she was able to optimize her thyroid medication after doing this as well and described great symptom improvement over a sustained period of time.I decided to follow her example and did the same. I too experienced significant improvement in my symptoms over several months. Additionally, during this time I lost about 3-4 pounds of fat and gained about 3 pounds of muscle (results gathered from hydrostatic body fat testing), even though my actual lifestyle didnt change whatsoever. It appears my body was sorely needing that cortisol.

While I understand there can be hype online and that you cant put your ultimate faith in every single word written on the internet, I feel it has donepeople like me a lot more good than harm from the truths that I would never otherwise have uncovered on my own and that some medical personnel are not aware of yet at this time.

Im collecting resources for finding doctors who are up to speed with current hormone testing and treatment methods that you can work with on these types of issues (and if you are such a doctor, please contact me! [emailprotected]):

I think its wise to get lab testing, but do that research to discover just what types of testing you need to request, do research to help interpret those lab results, then do more research on the best current treatments for those conditions.

When you care, you will do whatever it takes to get to the bottom of whats wrong in your body. No one else is going to care as much you will not your doctor, not your endocrinologist. They can help, and you may need them, but when solutions are not being found, when standby treatments are not working, the only person who will care enough and have the circumstances to spend six hours researching thyroid issues and iodine till three a.m. will be you, because youre the only person who has to live with the symptoms every moment of your life. This is not a criticism of others. Its just a truth that we have to take that responsibility for our health at a core level if we want to get the best treatment for ourselves.

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Average Weight Loss on the hCG Diet During 21 or 40 Days

Monica Gavin M.D. – HCG Diet Philadelphia – HCG Lehigh Valley PA

Oct, 18th 2019 8:40 pm, Article Recommended by Dr. J. Smith

Pennsylvania HCGDiet Specialist Monica Gavin, M.D. believes Age Management is the great model of health for the new Millenium. Age Management focuses on preserving quality of life and youthful looks, making every effort to modulate the process of aging. To this end, Azani Medical Spa provides medical services to include anti-aging, weight control, bio-identical hormonal replacement, genetic testing, wellness programs, and the finest aesthetic medical treatments and plastic surgery procedures in the Philadelphia Lehigh Valley and Allentown-Bethlehem-Easton Pennsylvania areas.

Monica Gavin, M.D. has a passion for helping people achieve their wellness and aesthetic goals. Many people are struggling with weight and the chronic diseases and associated with extra weight. Men and women that are seriously committed to losing weight and becoming healthier can greatly benefit from the HCG medical weight loss program. Patients that are 20 pounds or more above their ideal body weight can be candidates for the HCG Diet.

A doctor named A.T.W Simeons discovered the HCG Diet in the 1950s after he travelled to India. While in India, Dr. Simeons noticed that malnourished Indian mothers were giving birth to healthy babies. He wondered how this could be possible, and then, he discovered the mechanism of the HCG hormone.

Human Chorionic Gonadotropin, or the HCG hormone, is naturally produced in womens bodies during pregnancy. The hormone is released into the bloodstream in order to protect the fetus in the event of a famine or food shortage. The hormone allows a fetus to obtain nutrients from a womans locked away fat stores if the mother is unable to take in enough nourishment to supply its needs.

When a person is not pregnant and the HCG hormone is put into the bloodstream, the body responds the same way it would as if a fetus were present and needed nutrients. While the hormone is produced is a womans body, it works the same way metabolically for both men and women. Men and women that are overweight can take the hormone in order to release stored up fat. While ingesting the hormone, people must maintain a very low calorie diet, which consists of no more than 500 calories per day. Because 500 calories is well under the bodys daily-required amount of calories, the body begins to release fat stores in order to meet the bodys needs.

Because many nutrients are being released into the bloodstream because of the hormone, most people do not feel hungry while on the diet. Typically people lose from 1 to 2 pounds per day, and most of the time, men actually lose weight more rapidly than women. This is because womens bodies need more fat for healthy hormone production and for reproduction functions. The HCG Diet is a natural way for men and women to lose weight and meet their weight loss goals.

Under the direction of Dr. Monica Gavin, Diplomate of the American Academy of Anti-Aging Medicine, the team of caring and licensed health care professionals is dedicated to helping people look and feel their best. Treatments are safe, effective, affordable, and FDA approved. With each visit to the beautiful and soothing medical spa, Patients will renew themselves. Dr. Gavins mission is to help every patient manage their age effectively, combining wellness and aesthetic medicine.

Dr. Gavin offers the HCG Diet at her offices in the Philadelphia Lehigh Valley and Allentown-Bethlehem-Easton Pennsylvania areas, as well as throughthe latest advancements in Telemedicine. Through HIPPA-compliant and secure videoconferencing, she is able to diagnose a variety of hormonal imbalances, prescribe medications, recommend supplements and order home collection and wellness kits. Contact HCG Diet Philadelphia Specialist, Monica Gavin, M.D., today for a consultation!

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Monica Gavin M.D. - HCG Diet Philadelphia - HCG Lehigh Valley PA

The Phase 2 hCG Diet Recipes Site is here … – HCG Blog

Oct, 18th 2019 8:40 pm, Article Recommended by Dr. J. Smith

Podcast: Play in new window | Download

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If you were too busy looking at the mouthwatering photos to catch the link thats:

hcgchica recipes

Why? Because of messages like this Im getting.(this could be you if you go cook one of the recipesgo now! Did I already say that?)

I can not thank you enough for these recipes. I was first on this diet about 6 years ago and the food was so boring and tasteless. It was a struggle to stay on, your recipes make it so much easier to stay on the program.Thank you, thank you, thank you. Diane

Wow this was the best HCG meal Ive ever had. It was wonderful! I am so thankful for your website. Thank you for sharing your success story and others. A real inspiration! Lori

So far, theres.

Sorry I just had to. I feel like they are that divine. Like this mushroom onion pizza meatza.

And I aint the only person that thinks this Andrea wrote in:

I give it 10 if it was possible. Finally, the answer to low carb pizza. This may save my weight maintenance.????

Dont look at that and tell me its not a pizza. AM I right? I mean, this BBQ Apple Meatzajust please go EAT it will you?

Pretty soon you might like Marisa this is what she commented!

Well you did an amazing job here, and I thank you for it. Ill tell you a little secret: my husband has actually been jealous of my P2 food! I left him to fend for himself food-wise while I did this round of hCG, and hes been ogling my meals and asking for little tastes, LOL. The recipes youve created here far exceeded my expectations.

I had previously ordered my hCG meals from two different local delivery services, at an astronomical price. Your recipes put both of those companies to shame. Im actually kind of embarrassed that I wasted so much money buying ready made meals, when it took so little effort to prepare the P2 recipes on your site. Oh well, now I know better! Marisa

Oh and did I catch your eye a minute ago when I typed 14 calorie drinks? How about this for a start? Its called P2 hCG Caramel Hot Cocoa. I think you know what that is..

So as I was saying, what are you still doing here at Time to move your little patootie over to my hCG Recipes site and get cookin your sanity saved! Remember its FREE during my project creation phase, which is like, I dont know, 2 years long, so you have PLENTY of time to use the recipes and get to your goal weight.

It just might make the difference like Meme, who wrote in,

Oh. My. Goodness. This recipe saved me from giving up. Im eating it right now. Meme

hcgchica recipes

I must take this opportunity to thank you for your P2 recipes: they saved my sanity. They are both easy to prepare (for my husband, who is the cook) and delicious. I dont think I could have survived a 6 week program without them. Jane

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The Phase 2 hCG Diet Recipes Site is here ... - HCG Blog

Hcg Diet Info Recipes – FREE and Easy to Hcg Diet Recipes

Oct, 18th 2019 8:40 pm, Article Recommended by Dr. J. Smith


All Recipe CuisinesPhase 1 Breakfast RecipesPhase 1 Dessert RecipesPhase 1 Sauce & Dressing RecipesPhase 1 Lunch & Dinner RecipesPhase 1 Salad RecipesPhase 1 Soups RecipesPhase 2 Lunch & Dinner RecipesPhase 2 Dessert RecipesPhase 2 Soup RecipesPhase 2 Drink & Beverage Recipes (Teas & Smoothies)Phase 2 Salad Dressing RecipesPhase 2 Sauce RecipesPhase 2 Salad RecipesPhase 2 Snack & Side Dish RecipesPhase 3 Breakfast RecipesPhase 3 Lunch & Dinner RecipesPhase 3 Dessert RecipesPhase 3 Soup RecipesPhase 3 Drink & Beverage RecipesPhase 3 Salad Dressing RecipesPhase 3 Sauce RecipesPhase 3 Salad RecipesPhase 3 Snack & Side Dish RecipesPhase 4 Lunch & Dinner RecipesPhase 4 Dessert RecipesPhase 4 Soup RecipesPhase 4 Drink & Beverage RecipesPhase 4 Salad Dressing RecipesPhase 4 Salad RecipesPhase 4 Snack & Side Dish RecipesPhase 2 Slow Cooker RecipesPhase 1 Slow Cooker RecipesPhase 3 Slow Cooker RecipesPhase 4 Slow Cooker RecipesPhase 1 Snacks & Side DishesPhase 4 Sauce RecipesEasy Recipes Phase 1Easy Recipes Phase 2Easy Recipes Phase 3

All Recipe Cooking MethodsBakingFryingGrillingSautingSimmerTossingSlow CookerOtherShake it!StovetopOvenBlend

Sort Recipes by...Title (descending)Title (ascending)Date (newest first)Date (oldest first)Rating (highest first)Rating (lowest first)

This chicken salad will become a go-to. Easy to take for lunch on the run, or a quick and easy lunch at home.

By Krazy Chicken Lady

A traditional French recipe for a Nicoise Salad, just like you would find in the finest Cafe chez Francais. Bon appetit!

By Jenya

Consider tripling this recipe to have plenty on hand for use as a delicious marinade or salad dressing.

By Krazy Chicken Lady

A refreshing, Hcg Diet friendly green smoothie. You can vary the ingredients based on your taste preferences and needs for the day. Stick to the basics greens and play with ginger, cinnamon, mint, etc.

You can even use your permitted milk allowance for a creamier smoothie (I use almond milk as a sugar free substitute for milk)

By Jenya

Prolific cookbook author James McNair has been chief judge of Sutter Home Winery's burger cook-off since it began in Napa in 1990. One of his books, Build a Better Burger, includes every winning recipe. Some past winners and McNair's Louisiana roots inspired the burger here.

By Jenya

Special equipment needed: an instant-read thermometer

By Jenya

In a surprising twist, Tuscan kale is served rawand makes for a substantial and satisfying winter salad. Be sure to choose bunches of Tuscan kale with small leaves, which are more tender.

By Jenya

This versatile, fast, & easy recipe lets you choose your favorite fish and play with the spices to suit your own taste! Yummy! Add a veggie and you've got a great meal!

By Krazy Chicken Lady

For Chili Salad, serve over a large serving of chopped romaine.Count the tomato as a fruit, and the romaine as a vegetable.(For Phase 1, top with lots of cheese!)

By Krazy Chicken Lady

HCG Diet Info is on a mission to create the largest Hcg Diet recipe database on the web, and we can do it with your help! Over the last 15 years, we have had over 100 million visitors to our sister-site, Those Hcg Dieters submitted thousands of recipes in the Hcg Diet Info Forums, but they are not easily searchable. This led us to create this site so all Hcg Dieters have a one-stop-shop for Hcg Diet Recipes that are FREE and easy to find.

This site is new, and were growing fast, but please stay tuned while we add new features and more recipes each day. Are you excited? We are too! While we add new articles, here are a few resources we recommend on

Hcg Diet Plan

Hcg Diet Protocol

Buy REAL Hcg from USA

Pounds and Inches Manuscript

The HDIR library is searchable by Hcg Diet phase recipes, by meal time, food type, cooking style and more. Select categories you are looking for from the dropdown boxes and hit search.

Since these recipes are community submissions, and since there are now many versions of the Hcg Diet, please note that a recipe marked Phase 2 may not be original protocol. One Hcg Dieters Phase 2 may not be another persons same protocol. With that in mind, we will do our best to mark modern protocol variations with an asterisk * in the title, as a courteous heads up for those strictly following original protocol allowed foods. If you notice a recipe that is not OP, please feel free to contact us, or add a kind andcourteous Non OP and the reason why, in the recipe review. This way, others can make changes, or look for another recipe based on their needs.

Questions? Contact HDIR or join the Hcg Diet Info Forums for free Q&A, expert coaching, countless resources and supportive hugs!


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Hcg Diet Info Recipes - FREE and Easy to Hcg Diet Recipes

HCG Diet Investigated – Freedieting

Oct, 18th 2019 8:40 pm, Article Recommended by Dr. J. Smith

The basic concepts of the HCG Diet were first made popular by A. T. W. Simeons MD in 1971 through his book entitled Pounds & Inches A New Approach to Obesity, but was only available at expensive spas and weight loss clinics.However, since 2009 theres been a massive surge in the popularity of the HCG Diet as it is now readily available for people to try at home.

HCG stands for Human Chorionic Gonadotropin Hormone.

This hormone is excreted in the urine of pregnant women and is the marker of pregnancy as the fetus is producing and releasing the hormone as well as the placenta.

The HCG diet would be classified as a Fad Diet as there isnt much evidence that HCG works in promoting weight loss in healthy adults, but only has been proven effective in boys with Frhlichs syndrome.

In fact, researching the history of HCG, shows that in the 60s and 70s some doctors were paid up to $100,000 a year to sit in a room and write prescriptions for HCG once a week for the weight loss clinics without ever seeing any of the patients.

In a recent double blind study published in The American Journal of Clinical Nutrition, it was determined that using HCG was ineffective in promoting weight loss.

The core of the HCG diet consists of following the following steps.

The diet proponents claim that the body will begin to burn fat reserves as the HCG prevents the body from breaking down muscle for energy.

The diet claims that weight loss of 26 pounds in 26 days with up to 3100 fat calories being used for energy per day is possible.

Lean protein (fish, turkey, chicken, beef), celery, asparagus, spinach, tomatoes, onions, strawberries, grapefruit, oranges, apples, and tea.

Exercise isnt recommended on the HCG diet, in fact, it is discouraged.

There are many HCG diets springing up everywhere as this fad continues to gain popularity.

Expect to pay around $140 per month for the HCG drops and additional costs for recipe guides, books, and meal plans.

Costs could be significantly higher for those that go to clinics for their injections and consultations.

Pounds & Inches A New Approach to Obesityis available online for $8.95.

Many of the HCG drops for sale online are homeopathic and do contain real HCG.

Click here to try an online version of the HCG Diet.

See Also:HCG Recipes: Over 200 gourmet recipes that support those following the HCG Diet Plan.

While many dieters are lured in by the HCG Diets claims of fast weight loss without exercise, dieters are warned to steer clear from the HCG diet as it is not a healthy way to lose weight and the use of HCG drops could potentially lead to other health problems down the road.

The hundreds of testimonials being promoted across the internet are no doubt from people who experienced weight loss, but did so because of the extreme Calorie restriction and the high protein diet which promotes ketosis.

See the HCG diet here

By Mizpah Matus B.Hlth.Sc(Hons)

Last Reviewed: January 16, 2018

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HCG Diet Investigated - Freedieting

8 Steps To Lose 40 Pounds QUICKLY – Upcoming Health

Oct, 17th 2019 2:41 pm, Article Recommended by Dr. J. Smith

Weight loss is an extremely challenging move to many people. While some may think that the weight they have gained has made it impossible for them to get back in shape, remember that it is never too late to make a positive change in your life. Losing 40 pounds is a lot, but definitely achievable, especially if you are oozing with determination. Here are some tips to help you safely lose all those pounds without torturing yourself:

In our guide to losing 40 pounds in 2 months, we outlined the following daily calorie intake and expenditure guide:

In terms of numbers, in order to lose 40 pounds in a two month period, you will lose roughly 20lbs a month, or around 4.5 pounds every week. These numbers actually break down quite a task into very manageable steps.

Converting the pounds-per-week loss into a calorie figure to shoot for, in order to lose 4.5 pounds of fat you will need to create a calorie deficit of approximately 15000 calories per week, or just 2000 calories per day not too hard when you apply yourself!

An above-average weight female will burn something in the range of 2300 calories per day, so a basic formula to follow is to stick to a diet of around 1300 calories per day and increase activity levels by around 1000 calories per day (about 60 minutes of vigorous activity daily + some smart lifestyle decisions like taking the stairs, parking further away from yoru location to increase walking distance and so on). 1000 less calories consumed and 1000 extra burned is going to absolutely fire up your weight loss. Lets look at how to do it.

The first step is to check how much you weigh. Simply step on a calibrated scale, and note down your current weight. This step is crucial to weight loss because it will help you better track your progress. The best time to weigh yourself is first thing in the morning before you consume anything, and with little to no clothing on.

The hardest part of the weight loss journey is staying committed to your decision. You have probably told yourself countless times that you will lose weight, but never really followed through. Committing yourself to change means being willing to sacrifice everything unhealthy in your life and exchange it for something your body has always wanted. Once you have made that honest promise to yourself, then weight loss will become easier.

Weight loss is 80 percent diet, and 20 percent exercise. The less food you eat, the more pounds you will lose. Starvation, however, is off the list as it will only lead you to binge eat and fail. There are mobile applications today that can help you track your food intake, and analyze nutrition labels for you.

Exercising regularly will help you burn more calories, and fire up your metabolism. It is so effective for weight loss that you continue to burn calories even hours after your exercise. However, bear in mind that exercising alone will not make you lose weight.

Study shows that people who use a journal to track their calorie intake lose more weight and keep it off than those who do not. This is because writing down everything you put in your mouth will make you feel more accountable to every decision that you make. It also helps you notice the patterns in your diet, and see which works.

Staying hydrated is important in weight loss and in maintaining a healthy body. Water keeps your body systems in top shape. Your stomach is kept full in between meals, and your mind is prevented from mindless snacking.

Eating out can destroy your diet easily. Choose to eat home-cooked meals as you have control over the ingredients and serving sizes. It will also help you save more money in the long run. Make sure to keep each meal balanced with the right amount of fruits, vegetables, and proteins.

Some people may need guidance throughout their weight loss journey. There are organizations that organize weight loss programs to teach people how to live a healthier lifestyle without feeling deprived. Some programs prepare low-calorie meals for you, while others will teach you how to prepare healthy meals.

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8 Steps To Lose 40 Pounds QUICKLY - Upcoming Health