Dr. Simeons' Manuscript

“The Rest of Your Life Phase” Tips for Those Who Struggle to Maintain

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After completing the low-calorie phase of the diet (yay!), you move on to maintenance. For the first three weeks, you are encouraged to only eat natural, healthy, whole food such as meat, seafood, poultry, vegetables, and fresh fruit (be careful with the very sweet fruit like pineapple, watermelon, bananas, etc.). You may even have some dairy like skim milk, cottage cheese, sugar free yogurt, but starches and processed sugars are not allowed! You should weigh every day and on the very day that your weight is more than 2 lbs. above your “last hcg weight”, perform a steak day*. These three weeks (no sugar/no starch weeks) are followed by three weeks of relatively the same except you may s-l-o-w-l-y add sugars and starches back into your diet. Continue to weigh every day and do a steak day if necessary, and it’s on to the rest of your life!

(*Steak Day – Drink plenty of water, coffee, and/or tea but eat nothing until your evening meal. Then, for dinner, eat a huge steak (8-14 ounces) along with either a raw tomato or a raw apple. This should knock your weight back down 2-5 lbs.)

Most people do fine maintaining if they follow these rules consistently, but there are some people who, although they do everything right both during the low calorie and maintenance phases, continue to struggle to maintain their weight loss. These people are finding the tips below to be the illusive pieces of the maintenance puzzle that help them find control to maintaining their weight loss.

  • Stagger Meals – Eat meals/snacks throughout the day that are at least 2.5 to 3 hours apart.
  • Protein – Include protein in all your meals and snacks.
  • Categorize Your Meals – Classify your meals as either a “fat” meal/snack” or a “carb meal/snack”. When eating a “fat meal/snack”, you’ll choose your protein, be liberal with fat, and be stingy with carbs having only 6-9 net carbs for that meal. When eating a “carb meal/snack”, you’ll choose your protein, restrict fat to less than 5 grams, and only have up to 25 net carbs for that meal.
  • Vary Meal Types – Switch meal types between “fat” and “carb” throughout the day so that your body doesn’t have to try to handle both significant amount of fats and carbs at the same time. Per Dr. Simeons with regarding to maintaining lost weight, “…carbohydrates, that is sugar, rice, bread, potatoes, pastries etc., are by far the most dangerous. If no carbohydrates whatsoever are eaten, fats can be indulged in somewhat more liberally…, but as soon as fats and starch are combined, things are very liable to get out of hand.”
  • Snack example – Instead of eating a whole apple with 2 tablespoons of peanut butter, which would typically be a fine maintenance snack, you would have a “fat snack” of ½ apple or a bunch of celery with 1-2 tablespoons of peanut butter OR a “carb snack” of a whole apple with 1 teaspoon of peanut butter.

If you are one of those “strugglers” after losing a considerable amount of weight on the HCG Protocol, try not to be discouraged. Remind yourself that it’s a lot more fun and comfortable to struggle in your new size 10 than to hopelessly struggle in your old size 14 or 20!

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