HCG 2.0 Protocol Summary
HCG
2.0 is a ketosis based, high protein, low fat, low carbohydrate diet. This means there are NO fruits, starches, grains and NO dairy. For those of you used to the Original Protocol (OP) 500 calorie plan, this means no fruit, dairy or bread sticks or melba toast. On 2.0, you are not restricted to 500 calories. HCG 2.0 allows the mixing of protein and veggies. You can continue to use any cosmetics and lotions you want. And yes, you will lose just as much weight with more calories on HCG 2.0.
Each individual will calculate their own daily calorie allowance based on their height, weight and age. I recommend you go to the website and use the
BMR calculator here.
This number will be the TOTAL amount of calories you are allowed to eat per day.
Please, please, take your measurements before you start this protocol. You will thank me right around day 9-15. You want to measure your biceps, bust, waist, hips, and thighs. Write them down! Take a before picture, (I know that's a hard one).
For those of you who have read the book - Throw out the phrase -- protein calories. This confuses too many people. Instead: Once you have your BMR number, that is the TOTAL amount of calories you may consume in a day. That will include all of your calories including the protein, fat and carbohydrates. The two things you will need to track are total calories consumed and your TOTAL carbohydrates. You can only have 30 total carbohydrates from any source. Count all the carbohydrates and all your calories. No need to worry about fat as long as your protein choices have a PFC of 3 or higher, you are good.
In order to make sure you are eating the correct low fat protein sources you need to figure the PFC of any protein. We covered that in yesterday's email, but to refresh, you can use the app or the calculation is P/(C+F). The PFC of any protein choice needs to be a 3 or above.
The only oils allowed are Coconut Oil or MCT oil. You want to cook with Coconut oil, and use MCT oil for the mayo recipe (see MCT Mayo file) or to use in your coffee, or salad dressings. You are allowed 2 tablespoons of that a day. Word of warning, a lot of us have to count the calories or we stall. Those calories and carbs would just be subtracted from the daily total.
No dairy
- which means no cheese, milk, or cream. Dairy causes inflammation and stalls. Been there done that (loved my half and half in my coffee--out it went). Unsweetened Almond milk and coconut milk are allowed. Just remember to count all the calories and all the carbs. Cottage cheese is one of those things you are going to have to try for yourself.
You can use a protein shake on HCG 2.0
. 90% of the people on this protocol are using Premiere Protein. It comes premixed and is really yummy used as creamer in your coffee. Whatever shake you choose, make sure it has a PFC of 3 or greater. Ideally, the sweetener used would be stevia. Many people ask about protein bars. I would avoid those. I have yet to find one with a PFC of greater than 3 and most have less than stellar ingredients or sugar alcohols.
I know people always want meal plans. So NOT possible for 2.0 because NO one has the same calorie calculations and our bodies are NOT the same. What works for one person, may not work for another one. I see it all the time, some people say they use something on plan and it doesn’t stall them and others say they can't. You have to put a little effort into this plan to figure out what you can and can’t eat. In the end, it is much better for you as a whole because your learn about YOUR body and what you can put into it. If you google --Dairy Free Keto Recipes-- you can adapt a lot of those recipes to 2.0.
Snacking
- this one is going to get me in trouble--don't do it. Let me explain. Snacking sets your body up for wanting food all the time. I am a big advocate for intermittent fasting. The longer your body goes without food, the less it wants it. I have studies to back this up, by the way. If you don't already practice IF or intermittent fasting, I suggest you start, especially on P2. I'll do another email on this topic later this week. Google Intermittent Fasting-I particularly like Dr. Jason Fung. He spells out how, when and why in plain English. If you must snack, snack on veggies--or dill pickles. For those of you wanting something sweet, grab some pea pods (count them carefully, they have higher carbs). Or try our new Sustain product. If you are using injections or drops, this stuff works great for hunger and cravings.
Beverages
: Coffee, tea, and anything else that has zero carbs, or calories. You want the sweetener to be natural like stevia or monk fruit. I know some people have to have their diet soda, all I can say is try it and see if you can have it. You might get lucky. Zevia diet soda has some pretty good flavors, and they are readily available and are sweetened with stevia.
Water:
I should have made this the first paragraph--its that important. You need, no MUST, drink half your body weight in ounces each day. It's that important. I can tell you every time my scale didn't move it was usually because I didn't get all my water in for the day. Water, Water, WATER!!!
If your scale is not moving, don't panic
. Just keep going. There are NO, I repeat, NO apple days for correction. This will knock you out of ketosis and set you back on this protocol. If you absolutely have to do a correction day, and I recommend you just keep going and ignore that scale, do an egg day or a steak day--no apple! Seriously though, when the scale is not moving, you are losing inches. I promise if you haven't cheated you are going to lose either pounds or inches. Stop measuring your success by that box. Pull out that tape measure. Try on your skinny jeans!
Summary
: Get your BMR from the website. That is the total calories you may eat. You can eat no more that 30 TOTAL carbs for the day. When making your protein choices to eat they MUST have a PFC of 3 or higher. Track every single thing you put in your mouth and don’t go over your TOTAL calories or CARBS.
PS I know the book can be a hard read, but there is a lot of good science in there, that will make sense and help understand why we do things this way as you do this plan
If you haven't made the switch to HCG 2.0, now is a great time to try it out and
Kylene - standing in for:
Dr. Zach LaBoube
Author of HCG 2.0
