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Phase 1: Gorge Phase Phase 2: Very Low Calorie Diet Phase Phase 2 Grocery List Phase 2 Meal Plan Phase 2-Friendly Products Phase 2 Frequently Asked Questions Phase 2 Common Errors Phase 3: Maintenance Phase Phase 3 Food Guide How to Re-Introduce Foods Phase 3 Sample Menu Reproducible Forms & Charts BMI Chart: Determine Your Goal Weight Measurement Tracker Protocol Calendar All Phases Weight Tracker 3 3 4 5 6 8 10 11 12 15 17 18 19 20 21 33
Meats Lean Veal Steak sirloin or filet mignon/ tenderloin Extra lean ground round or sirloin ONLY Boneless skinless chicken breast White Fish (eel, tuna, herring, dried or pickled fish are not allowed) Lobster Crab Shrimp
Vegetables Spinach Tomatoes Celery Fennel Onions Red radishes Cucumbers Asparagus Cabbage Beet-greens Green salad Fruits Grapefruit Strawberries Apples (Dr. Stacias favorite: Honeycrisp) Oranges
Breads Grissino bread sticks (found at Whole Foods) Melba Toast (every kind except roasted garlic) Drinks Coffee Green Tea Traditional Medicinals Smooth Move (laxative tea) Peppermint Tea Chamomile Tea Sweeteners Stevia
Phase 2 Meal Plan Eat three meals* a day according to the following menu:
*Breakfast consists of liquids only.
Breakfast
Lunch
Dinner
CHOOSE ONE OF THE FOLLOWING: Have as much as you like throughout the morning (and the rest of the day). Black Coffee Chamomile Tea Tea Peppermint Tea Yerba Mate Tea Smooth Move (Laxative) Tea Wu Long Tea CHOOSE ONE ITEM FROM EACH COLUMN: 100g of: 1 Cup of: 1 Orange 1 Breadstick Lean Beef Spinach (grissino) Veal Chard 1 Apple Chicken Breast Beet Greens 1 pc. Melba White Fish Lettuce 1/2 Grapefruit Toast Lobster Tomatoes Crab Celery Strawberries Shrimp Fennel (one handful) Red Radishes Cucumber Asparagus Cabbage Onions SAME OPTIONS AS LUNCH (Dont eat the same thing for lunch and dinner)
Meal Preparation:
It is recommended that meats, vegetables and fruits be organic, but not necessary. Uncooked weight of meat should be 100 grams. All beef MUST BE LEAN. For ground beef, use lean ground round or lean ground sirloin. For steak, use sirloin or filet mignon/tenderloin. Vegetables can be eaten raw, steamed, grilled (without oil), or gently boiled. Do not mix multiple vegetables in the same meal. Serving size is 1 cup. You may season any of the food with the juice of half a lemon, white or black pepper, raw apple cider vinegar, sea salt, garlic, basil, parsley, thyme, marjoram, or any other herb. Absolutely no oil, butter, dressings, or anything else! Vegetarians may substitute a zero-carb, low-calorie protein shake. We recommend the Nature's Best Perfect Zero Carb Isopure protein shake, available at GNC. 5
Eat meals exactly as they are laid out in the menu. Dont add to, or subtract from the menu. You may eat the fruit portion of a meal in between meals instead of with the meal if you choose. Phase 2 must last a minimum of 23 days and maximum of 40 days. Only certain makeup and skin-care products may be used during Phase 2. See below for a list of permissible products. The general rule is that anything you put on your skin or in your mouth must be sugar-free and oil-free (with the exception of mineral oil).
Eyelashes: Roux Lash And Brow Tint Kit in Brown and Black Toothpaste: Tom's toothpaste (there are several kinds, make sure there is no sugar or oil in the ingredients) Baking soda Spry toothpaste Natures Gate Crme de Peppermint natural toothpaste Any other brand you consider must be sugar, oil and fluoride-free Soaps:
Face Soaps and makeup removers: Jasons products JASON Natural Satin Soap. Neutrogena oil free cream cleanser Shampoo and Conditioner: Natures Gate Aloe Vera Aubrey OrganicsBaking soda Life Extension Products Aveda Products (oil free only)
Q: Is it bad to over-do Phase 1 (the gorge phase)? A: No! A good gorge is a key to your success. It may seem strange, but trust the process. Once you start the VLCD (Very Low Calorie Diet) it takes a few days for the hCG to start moving your fat into your system. Meanwhile you are using the stored fat you just ate. Please eat a lot! This helps eliminate or reduce hunger and headaches. Q: How often will I have to use the bathroom? A: During the Very Low Calorie Diet, you will have less bowel movements because you are consuming less food. You will have to urinate more, however, because you will be drinking lots of fluids. Q: Should I continue to take my medication for high blood pressure, diabetes, etc.? A: Absolutely yes! Often, after being on the protocol for several weeks, people find that these conditions have improved or disappeared completely. However, WAIT FOR VERIFICATION FROM YOUR PHYSICIAN before discontinuing any medication. Monitor your blood sugar (if diabetic) or blood pressure (hypertensive) closely. Contact your physician immediately your results are lower than normal.
Breakfast: Cream cheese bagel with bacon and sausage, and a ham/cheese omelet. Mid-morning snack: Donut with whipped cream with strawberries. Lunch: Pork chop, potato with sour cream, and a roll with butter and a buttered veggie. Mid-afternoon snack: Ice cream with Oreos. Dinner: Fettuccini, cheese garlic bread, and salad with full-fat dressing, of course, cheesecake for dessert. Late-night snack: Ice cream or frozen cappuccino.
2. Mixing vegetables at a meal. While many people lose quite satisfactorily when mixing vegetables, it is a place to review if losing slows. 3. No gum, mints, etc. allowed during the VLCD (Very Low Calorie Diet phase). Again, some lose quite satisfactorily when violating this directive, but it is a place to review if losing slows. 4. No diet drinks including Crystal Light, diet soda or other diet drinks only water, teas, coffees, and mineral water. Remember, you get one lemon to use each day. 5. Eating too much beef. Replacing beef with chicken and allowed fish can speed weight loss. 6. Weight of protein is to be based on PRECOOKED weight, not post cooking this can make quite a difference in the prescribed serving with certain proteins. 7. Eating the same protein for both lunch and dinner. Food selections are to be varied. 8. Not drinking enough water you should be drinking at least 2 liters of allowable liquids per day. 9. Try to weigh in the same clothes or something very similar in weight and around the same time each morning (before eating or drinking) in order to avoid confusion or false appearance of weight gain/loss. 10. Avoid eating at restaurants because to a large degree the meats have been 'juiced' or manipulated to be more flavorful, tender or juicy with a multitude of processes that could easily slow your weight loss, particularly chicken. 11. Using the wrong spices. Spices must be used with extreme caution. Check all the ingredients for any unallowable foods, any form of sugar (brown, white, maltose, dextrose, etc.) starch (modified corn starch), and or any kind of oil, for example garlic salt can have sugar and modified corn starch. This is not acceptable.
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Phase 3
Your Goal: To create a new set weight set point, a weight that our body automatically maintains. You want your body to reset to have your new, low weight, be your normal weight. Your Body's Goal: To recover the weight you lost. This is what most people are unaware of when they finish a diet. Without a method to create a new weight set point, most bodies successfully "recover" the lost weight. Phase 3 will enable you to prevent this. To ensure your goal wins over your bodys goal, you must perform the maintenance phase diligently. Eat no sugars and no starches, and weigh yourself every day. Eat what you want, when you want (preferably when you are hungry, and listen to your body for when you have had enough). The maintenance phase (also known as Phase 3) is the 3 week period after you finish your drops. There are a few simple rules you must follow: you must weigh yourself every day, you must remain within 2 pounds of your last Phase 2 weight (either above or below), and you cannot eat sugars and starches. It is extremely important to eat enough protein on this phase; many people eat at least 100 grams of true protein (about 400 grams weighed raw). If you go over the 2 pounds, you must do a steak day: *Steak Day: Skip breakfast and lunch but drink plenty of water. In the evening eat a huge steak with only an apple or a raw tomato. We want to be clear that this 3-week period is crucial to the success of the diet. Keeping track of your weight is imperative during Phase 3. When traveling, bring a scale with you. Weigh yourself first thing in the morning, after emptying your body as much as possible. This is when your weight will be the lowest. It takes about 3 weeks before the weight reached at the end of the treatment becomes stable, i.e. does not show violent fluctuations after an occasional excess. During this period patients must realize that the so-called 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. As soon as fats and starch are combined things are very liable to get out of hand. This has to be observed very carefully during the first 3 weeks after the treatment is ended otherwise disappointments are almost sure to occur. One last item before we begin: The day that you give yourself your last sublingual drops, you count 72 hours (continuing on the 500 VLCD for those 72 hours) from that moment and then you start the maintenance phase. That weight that you were the morning of your last sublingual drops is the weight that you use as a basis for your maintenance phase. Anything OVER two pounds from that weight calls for a steak day. NOTE: The time period to begin this phase is not 3 days after your last sublingual drops, 11
it is 72 hours! (For example, if you take your last drop on Monday at 8 am, you will begin the maintenance phase on Thursday at 8 am.) First thing, when beginning the 3 week maintenance phase, make sure to increase your calories to at least 1500. Don't try to continue the 500-calorie diet after the hCG is out of your system. Bear in mind, your weight will fluctuate the first week or two; this is normal. Do a steak day if you need to. The weight will eventually stabilize. Watch the starch and sugar religiously during the 3 weeks. Read labels. Eat organic food if possible. Eat whatever you want, without starch or sugar, during the maintenance phase. Make sure you are eating enough. Use healthy fats and dairy products to up your calorie intake if necessary. Drink enough water.
Starchy vegetables to avoid: * Beets * Carrots * Corn * Parsnips * Peas * Plantains * Potatoes in all forms * Winter Squashes (particularly acorn and butternut) Eat Low Sugar Fruit Fruit, you'll find, is not particularly welcome on some low carb diets, as some depend more upon glycemic index or glycemic load (South Beach, Zone), while others just look at total carbs (Atkins, Protein Power). Also, some diets (Atkins, South Beach) don't allow fruit at all in the first phase. In general, your best bet fruits are these, but do check carb counts, and watch your weight. Not everyone can have fruit in maintenance. These are arranged roughly by sugar content, taking volume and weight into account. This is not an exhaustive list. Good news: the fruits lowest in sugar are some of the highest in nutritional value, including antioxidants and other phytonutrients. Fruits lowest in sugar: * Rhubarb * Strawberries * Cranberries * Raspberries * Blackberries * Blueberries * Grapefruit * Melons * Apricots * Plums * Peaches * Pears * Guava * Cherries * Apples * Papaya
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Fruits fairly high in sugar (avoid these in maintenance, even though oranges are allowed in Phase 2): * Grapes * Tangerine * Oranges * Pineapple * Kiwi * Bananas * Dried Fruit * Mango Other foods to avoid: Avoiding sugar means this: avoid cookies, cake, pie, candy, cupcakes, frosting, soft drinks, corn syrup, kool-aid, processed food, energy drinks, fruit juice, honey, yogurt, donuts, cookies, pudding, maple syrup, brownies, canned fruit in heavy syrup, ice cream, cool whip, boxed breakfast cereals, breakfast bars, granola - nothing with sugar. READ LABELS!!!! Nearly all processed foods in todays stores contain high fructose corn syrup or some other kind of sugar. Here are some of the names you'll know are sugar to avoid in foods: * Brown sugar * Corn syrup * Demerara Sugar * Dextrose * Free Flowing Brown Sugars * Fructose * Galactose * Glucose * High Fructose Corn Syrup * Honey * Invert Sugar * Lactose * Malt * Maltodextrin * Maltose * Maple syrup * Molasses * Muscovado or Barbados Sugar * Panocha * Powdered or confectioner's sugar * Rice Syrup * Sucrose * Sugar (granulated) * Treacle * Turbinado sugar Be sure to read food labels, check to see if sugar is added into a product before you buy 14
it. Nearly every product in a can or box contains sugar in one of its many names. The first five ingredients listed on an item is the majority of the product, so be sure that sugar is not in the top five. Avoiding starch means avoid cornstarch, white flour, wheat flour, any flour, pasta, any bread or bread product, breadsticks, bagels, hamburger and hotdog buns, crackers, tortillas, oatmeal, rice, polenta, peas, corn, lentils, pita bread, pretzels, corn chips, potato chips, yams, potatoes, pancakes, muffins, nearly all root vegetables, any breading on fish, chicken, or other protein., beans, grains, acorn squash, butternut squash, cereals, granola, cereal bars, popcorn, biscuits, corn bread, taco shells, croutons, rice cakes, Cream of Wheat, corn meal, and some nuts. Most restaurants and fast food places add sugar to nearly every product, so be wary of eating out all the time. Other meats to watch out include deli meats, bacon, ham, prosciutto, sausage, and hotdogs. Do not eat processed cheese (i.e. Velveeta), it contains unnecessary sugars and starches. Try not to eat processed anything for that matter.
starches. * Dinner is about the same as Lunch. Protein, salad and veggies. * Try to eat a little at each meal and try to get in a mid morning and mid afternoon snack. Week 2: Increase your daily calorie count to about 1200-1500 calories per day. Do this by adding in more veggies. Maybe some soups, cheese, peanut butter, nuts and other low carbohydrate type foods. Week 3: Work your way up to your total calorie limit. You should be eating 5 or 6 little meals a day; Breakfast, mid morning snack, Lunch, Mid-afternoon snack and Dinner. You might get away with a light dinner snack. Weight yourself every day and do not allow for more than a 2 pound gain. If there is, do a steak day! See above for an explanation of how to do a steak day. Now, to add in the starches and sugars, the dreaded carbohydrates. Sugars and Starches (the carbohydrates) are the danger zone! Reintroduce these too fast, and you may have a weight gain. So to avoid that, this is what we have learned. ADD them SLOWLY! Week 4: Add in the one carbohydrate food that you missed the most. Eat bread, pasta, potato or whatever, but just one. Then, the next day, stop that one and add another one. Do not eat two carb foods in the same day during week 4. Only eat one carb food per meal. Just change your carbohydrate from day to day. Week 5: Combine 2 carb foods in the same day, but not at the same meal. Bread for a sandwich for lunch and a potato for dinner or whatever. Week 6: Start combining the carbs during the same meal, but do this 1 day at a time. By the end of week 6, you should be eating a good, healthy, well rounded, high fiber, lower fat, diet within your calorie limit without worrying about gaining weight any longer! One last thought: Avoid over-eating; (stay within your calorie limit), avoid eating both a high fat and high carb meal. You may get away with a high fat meal or a high carb meal but high fat and high carb together are a bad combination.
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Measurement Tracker: Take these measurements before starting Phase 1 and after completing Phase 2.
Start Bust Chest Waist Hips Abdomen Thigh Right Thigh Left Knee R Knee L Calf Right Calf Left Upper Arm R Upper Arm L Forearm Right Forearm Left Ankle R Ankle L Wrist R Wrist L Measure all the way around your bust and back right at your nipple line Measure under your breasts but as high up as you can go Measure wherever it is the smallest Measure at the very biggest part -- even if that is so low that you are almost on the top of your thighs Measure midway between the very biggest part of your hips and your waist Measure wherever they are the biggest Measure wherever they are the biggest Measure right above the knee Measure right above the knee Measure wherever they are the biggest Measure wherever they are the biggest Measure wherever they are biggest above your elbows Measure wherever they are biggest above your elbows Measure wherever they are biggest below your elbows Measure wherever they are biggest below your elbows Wk 1 Wk 2 Wk 3 Wk 4 Wk 5
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Dr. Stacias Protocol Calendar: Week 7 (No sugars or starches) Final Phase 2 Weight (Set Point): ______ Day 43 Todays
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Dr. Stacias Protocol Calendar: Week 9 (No sugars or starches) Final Phase 2 Weight (Set Point):______ Day 57 Todays
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Dr. Stacias Protocol Calendar: Week 10 (Slowly Introduce Final Phase 2 Weight (Set Point): ______ Sugars & Starches) Day 64 Todays
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