Weight-Wise Program Overview Plan #1 – “The Sprint”
Plan #1 follows the 23-40 day plan loosely shadowing the Dr. Simeon’s hCG diet protocol.
The Eating Plan
Many people have tried this diet for less than the required 24 days of Phase 2 and successfully lost weight, only to put it back on again. We have discovered that those people who follow the structure of the plan, precisely, tend to sustain the weight-loss more successfully.
We consider Phase 1 as the time to prepare for the program. Plan adequate uninterrupted time for the program and shop for the necessary food items in your fridge.
Phase 2 — Plan Overview:
Our formula enables participants to consume 750 – 1000 calories per day.
1. Days 1 and 2 are your “Load” days. Take Weight-Wise™ 3x per day on these days. Load days need to include foods that contain good saturated fat. For example: eggs, cheese, cream, olive oil, peanut butter, avocados, yogurt, etc. Eat your favorite foods and enjoy them as it will be several weeks before you may eat them again. Please don’t overeat or make yourself sick!
2. Days 3 thru 23 up to 40 are your VLCD (very low calorie days). Take Weight-Wise™ 3x daily throughout this phase. You may stop any day after 23 and before 40. The day you stop taking Weight-Wise™ is the day you weigh to determine your new “set-point.”
VLCD (very low calorie days) while taking Weight-Wise™
After more than 6 years of research, we have tried and tested a large variety of foods that can be used on this program and we have also experimented with different timelines. Until we had thoroughly tested the program, we were not in a position to approve foods other than what we knew would work. We are pleased to finally announce that you can have a greater choice of fruits and vegetables and still lose weight. With our improved supplement, you can increase your calories to 750-1000 per day. Breakfast is now on the menu!! The essence of our program is still the same, only now we feel we have an improved formula and more food choices, which allows for greater success!
Fruits: 2 servings per day of: apple, orange, strawberries, 1/2 grapefruit, blueberries, blackberries, raspberries, apricot, pear, kiwi, plum, nectarine, peach, pineapple, raspberries, cantaloupe
Vegetables: 3 servings a day of: radishes, cucumber, celery, fennel, cabbage, tomato, onion, spinach, lettuce, chard, asparagus, beet greens, beets, artichokes, red/green peppers, Brussels sprouts, yellow squash, leeks, broccoli, cauliflower, snow peas, sugar snap peas, green beans, parsnips, carrots, mushrooms. I have found that I may eat several vegetables together at one meal. I prefer them sautéed in coconut oil with a little garlic.
Protein: 2 servings per day of: 3 1/2 ounces raw / 3 ounces cooked: beef, veal, chicken breast, white fish, lobster, crab, shrimp, elk, bison, tuna packed in water, turkey, 4 eggs, 1/4 cup cottage cheese (not fat free) or about 6oz fat free yogurt.
Sweeteners: You may sweeten beverages with Stevia, a natural sweetener which is available through health food stores or coconut crystals (this is a product made from the sap of coconut trees). Do not use aspartame, NutraSweet, acesulfame, sucralose, Splenda, or any other chemical sweeteners.
Coconut milk and fat-free milk are permitted. Coconut oil may be used. I recommend 3 tablespoons per day. I sauté my vegetables or fry my eggs in coconut oil every day. Coconut oil is unique in its composition and is very beneficial for our health, including supporting the immune system, fighting yeast overgrowth and assisting in weight-loss. It also serves as a mild laxative.
Ezekiel 4:9 bread may be used: Either 2 slices of bread per day, 1 whole Ezekiel bread English muffin per day, 2 Ezekiel bread Tortillas, (or 1 tortilla and 1 slice of bread per day), melba toast, grissini breadsticks.
Beverages: Drink 1/2 your body weight in ounces per day of water! Herb tea in any quantity without sugar. Black tea and coffee are also permitted, but not recommended as they bring additional stress to the adrenals. Water drinks flavored with stevia are also ok.
The addition of the bread and also the extra calories, allows for a modest breakfast, if desired. You may have a mixture of vegetables or just a single serving of one variety. For example, you can make a mixed salad. Salad dressings need to be carefully selected to avoid oil and sugar. Homemade is best.
3. Days 24, or 41, (or the next whole day after your last Weight-Wise™ day) is a VLCD without taking Weight-Wise™. With our improved supplement, only one day is needed without drops before starting phase 3. You may get hungry as the supplement leaves your system. Do not overeat.
4. Days 25 or 42 are the beginning of Phase 3!
Phase 3 — This is the most crucial part of the plan
For a minimum of 3 weeks, enjoy more variety of food, still no sugar or starch. You must weigh yourself every morning. In Phase 3 you will increase your calories to around 1500 a day. You can enjoy cheese and other dairy products with fat in them. You may use olive oil and increase the servings of Ezekiel bread to about 4 slices per day. Protein can also be increased to normal serving sizes. It takes about 3 weeks before the weight becomes stable. It is during these 3 weeks that you must understand that starches, (simple carbohydrates), sugar, rice, bread, potatoes, pastries, etc. are by far the most dangerous.
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 finishing Weight-Wise™ otherwise disappointments are almost sure to occur.
As long as your weight stays within two pounds of the weight reached on the day of taking Weight-Wise™, don’t worry about what you are eating, but, the moment the scale goes beyond two pounds, even if this is only a few ounces, you must do a correction day. You can either do an apple day or a steak day. An apple day is 4-6 apples from about noon onwards or a steak day is fasting all day and then in the evening you must eat a large steak with only 1 apple or a raw tomato. This should bring your weight back down near your last set-point weight and you can begin eating normal (still no sugars or starches) the next day.
Once you have maintained your weight for 3 weeks, you are then able to return for another round of Phase 2 . If you have met your weight goal, you then move to Phase 4.
Phase 4 — Maintenance
The next 3 weeks in Phase 4 will require that you continue to weigh everyday and, again, maintain your set-point weight. Steak days will be needed if your weight rises by more than 2 pounds, just like in Phase 3.
During this phase, you will start introducing sugars and starches back into your diet. This will ‘train’ your hypothalamus to accept your new weight, no matter what you eat! However, it is our desire to help people move towards better overall health and better choices in diet. You have been used to eating two servings of fruits and three-four servings of vegetables every day. Consider how good you felt while eating this way and the benefits of consuming good clean food for the rest of your life. Continue to drink plenty of water.
Hopefully, by the time you complete the program, you will have a much better sense of what your body likes in terms of food and you will not revert to eating processed, empty caloric, non-nutritious food!
Life – Eat what you want, when you are hungry. Stop when you are satisfied and stop thinking about your weight!
Meat: Make sure that the meat is very lean with no fat. All visible fat must be removed before cooking. All meat must be weighed uncooked. A food scale will assist in getting weight correct. The meats can be cooked by broiling, grilling or boiling, or if desired, cooked in a little coconut oil. A George Foreman Grill works great.
Seasonings: With each meal the juice of one lemon or lime is allowed. Salt, pepper, vinegar, mustard powder, sweet basil, parsley, thyme, marjoram, and most other herbs and spices are fine to use as seasonings.
Only coconut oil may be used to cook. No other oils or butter can be used. Only ‘allowed’ dressings or marinades can be used.
The 8-9 items allowed per day may be eaten in 2-3 meals (protein, veggie, fruit, bread) or spread out through the day. But 2 of the same items (i.e., 2 fruits or 2 proteins) may not be eaten together at the same time.
Diabetics or those who are prone to hypoglycemia may divide the daily amount of allowed foods into smaller meals throughout the day to control blood sugar.
**Remember only 8-9 items may be eaten each day…
What to Avoid?
Cooking oils and body lotions. The local health-food stores have a product called NaPCA that is a good alternative to lotion. Coconut oil may also be used as a moisturizer.
Massage: Avoid Massages while on the diet. Oil & Lotions are heavily used.
Sunbathing: Avoid getting a Sunburn. Sun is great to produce Natural Vitamin D however sunburns produce water retention.
Exercise: Moderate Exercise. If you aren’t losing as you would like, stop exercising while on the diet.
Where To Begin
1. Bathroom Scale that weighs in .2 pound increments.
2. Food Scale that weighs in grams/ounces.
3. Check your calendar and choose a period of time that will allow for a restricted eating plan.
Ladies, if you have 10-15 pounds to lose: 23 day plan
16-25 pounds to lose: 40 day plan
Men, if you have 10-20 pounds to lose: 23 day plan
20-40 pounds to lose: 40 day plan
4. Weight-Wise™ supplement – 2 bottles for 23 – 26 day round 3 bottles for 27 – 40 day round
5. Stevia or coconut crystals. etc. The added benefit of coconut oil is that it is a mild laxative.
6. High fat content foods for 2 “Load” days at the beginning of each round (Avocado, peanut butter, mayonnaise, whipping cream, cheese, etc.)
It is our recommendation here at Anderson Family Chiropractic that everyone consider taking additional supplements while doing a weight-loss program. It has been our experience that most people who do this program are deficient in many vital nutrients that the body needs. We have formulated Weight-Wise™ supplement to support several key areas of the body and we are confident that it provides essential nutritional support. Occasionally, someone may require a more individualized approach and require additional supplements. Here are a few that we suggest:
- Trace minerals (muscle cramps, sleeplessness)
- Fish Oil (can help assist the body with pain and inflammation, cardio health, protection from stroke, brain function, lessen depression)
- B-complex (essential for energy, nervous system, digestion, hair, skin and nails)
- Xocai Chocolate – We suggest 2+ Power Squares per day while in Phase 2 of the program. This healthy chocolate contains a large amount of anti-oxidants and is sweetened with stevia and raw cane crystals. The calories from the chocolate do not count towards your daily total of 750 because of the way the body assimilates it. You may eat it after Phase 2 as a substitute for other sweet treats. It is available at the clinic.
Directions for using Weight-Wise™ supplement in Phase 2
With our improved formula, there is no need to hold Weight-Wise™ under the tongue. It can be taken directly into the mouth.
We recommend 0.75ml 3 x per day. 1 bottle of Weight-Wise™ will last 13 days. You may take more if you are still hungry to reach satisfactory appetite suppression.
Here’s to your success!
Lesley’s Sample Phase 2 Meal Days
Dr. Simeons’ plan only allowed 500 calories and breakfast was not included. Our new formula contains nutrients that assist the body in its metabolic processes. One of these processes is assisting it to detoxify better. We are able to increase calories, include a much wider variety of food and still maintain consistent weight-loss. I feel the use of coconut oil to be essential in this program as it supports this detoxification process by keeping the bowels regular. I wanted to give you a general idea of what I eat on this program. I may eat the same foods several days in a row. I don’t mind lack of variety when I am losing weight every day! You have permission to experiment if you want to! The foods I have included in this booklet are meant to be an enhancement to Dr. Simeons’ original plan. My desire is that people lose the weight and keep it off and not have to do multiple rounds over and over again.
The body is fascinating and is comprised of many different systems that all need to work together in concert. Sometimes there are deficiencies or imbalances that upset this intricate network and we may need to add supplements to help it function better. Occasionally, there are times of great stress in our lives and it is at these times our attention needs to be focused on the tasks at hand and not on a weight-loss program. Listen to your body and pay attention to the signals it sends you!
Famous Last Words
I would like to close this little booklet with a few nuggets of information I have gleaned along the way. I have worked with this program for over 6 years now and, trust me, I have tried many different timelines and food choices and I always reach the same conclusions. The plan works! Our previous formula seems to work best with Dr. Simeons’ original diet plan. If that is what you are used to and what you would like to continue doing, then that is ok. However, with our new formula, Weight-Wise™, we have added specific nutrients to facilitate the change in the plan. I have not tried doing the new plan with the original formula.
Phase 3 is by far the most crucial part of the program. For some, by the time they reach Phase 3, they are ready to just dive back into all kinds of foods without following the no sugar no starch rule. This usually leads to disappointment and giving up. The other self-sabotaging act is not weighing every day for the duration of Phase 3. You have to weigh, no excuses. If the scale goes above 2 pounds in gain from your new set-point, then you must do either an apple or a steak day to correct it. Remember, our hypothalamus can behave like a two year old having a temper tantrum. It wants to have its own way! Sometimes we have to put the toddler in time-out so it can learn to behave. It can be frustrating doing correction days in Phase 3 of the program, but the benefits far outweigh a little discomfort from having to correct a slight gain. The problem is that if you let the 2 plus pounds go without a correction day, then you have just given your body permission to gain weight again. Or, to put it another way, you have just told your toddler it is ok to play in the street! How silly. We would not let a small child run into the street intentionally but yet, when we don’t discipline our bodies we effectively encourage it to do as it pleases, even when it is harmful to us.
I have also discovered on this journey that emotions can wreak havoc on us. We all know the terms “emotional eating” and “comfort foods”. Life can throw us a lot of stress and sometimes it can seem relentless. Choose a time when you can commit to the program with as few interruptions as possible. Plan your meals ahead of time. If necessary, cook batches ahead and freeze them. Having a friend do the program with you can really make a difference. There is definitely strength in numbers. Workplace luncheons and birthday celebrations can make you feel deprived or left-out, so be prepared for those occasions and have a strategy in place so you won’t give in to fudge brownies and ice cream! For me, the stevia sweetenedi chocolate was a big help. Change is possible and it is not about giving up your social life or everything that you ever thought tasted wonderful. If you remember the 2 pound rule and weigh often, you will not get caught in the trap of gaining 20 lbs and wondering how it happened!
My personal testimony is that of having lost over 85 lbs and keeping it off for 2 years. I wish you every success as you start your journey to “A Healthier You”.