The very first stage of the diet is the cleansing stage and while not mandatory to do the program, is recommended. During this stage you begin with loading stage where you consume as many high fat, high calorie foods as possible to ‘prime’ your body for the diet.

The theory is that while doing this you will increase your body’s ability to burn fat so when you move into the ultra low calorie phases, you’ll have a jump start on results.

During the second phase of the diet plan you move into the actual HCG diet protocol and this is where you’ll implement the use of your HCG drops (or injection if you choose to go that route).

The stated protocol for this phase includes:

Breakfast

You get to consume just tea or coffee without any sugar. One tablespoon of milk can be used but only once throughout the day.

If you use it now, you will have to drink the coffee or tea black the rest of the time. Any artificial sweeteners can be used as well as these are not restricted on this plan.

Lunch

For your lunch meal you are to consume 100 grams of a protein source choosing from:

• Veal
• Beef
• Chicken Breast
• Fresh White Fish
• Lobster
• Crab or Shrimp

You should be choosing only the leanest cuts of red meat and making sure to weigh them raw for proper serving sizes.

In addition to your protein source, you’re also allowed to consume low-calorie vegetables, choosing between:

• Spinach
• Chard
• Green Salad
• Tomatoes
• Celery
• Fennel
• Onions
• Red Radishes
• Cucumbers
• Asparagus
• Cabbage

On the side you can also have one grissino breadstick or a piece of Melba toast for carbohydrates.

An apple, orange, or a handful of berries is also allowed for dessert, although if you like you can save the fruit and have it as an afternoon snack instead.

White Flour:- There is nothing in it good for you, nothing. Whole wheat or other whole grains are another story. Eat them as you wish, but NO white flour.

White Sugar:- As its carbohydrate cousin above, white sugar also has very little or no nutritional value.

Caffeinated Drinks:- This includes coffee, dark tea, the cola drinks, chocolate, and the new power drinks that are appearing in nightclubs, supermarkets and gyms.

Mayonnaise and its Derivates:- Although very tasty, and makes the food you eat it with so as well, the mayonnaise is heavily processed, usually with the cheapest oils, mostly transfatty ones, and full of preservatives.

WARM-UPS, consisting of stretching and flexibility exercises should be performed for a minimum of 5-7 minutes before aerobic exercise.

The purpose of warm-ups includes: keeping muscles supple, increasing range of motion of joints, enhancing flexibility, improving coordination, increasing body temperature and heart rate, increasing blood flow to muscles and preventing injuries.

The right way to stretch is slow and relaxed. DO NOT BOUNCE. This can actually cause you to pull the muscle you are trying to stretch.

You should stretch to the point of “MILD TENSION“. If you overstretch you will also cause damage. Back off if the stretch feels painful.

Hold the stretch for a minimum of 15 seconds each, without bouncing. BREATHE slowly and naturally. Do not hold your breathe while stretching. Relax the stretch. Stretch one or two more times with each stretch. Try to stretch a little further with each stretch. Again, only to the point of mild tension.

Helpful Tips to reduce muscle strains, sprains, pulls, tears and soreness:

2. Load vacation photos onto your work computer: Many vacation researchers practice this trick themselves. “Viewing pictures of a restful scene allows you to recapture the feelings associated with the image,” says Posen. Make them your screen saver or upload them to a free site like Flickr or Picasa for less frequent revisiting.

3. Talk about your trip with coworkers, and relive it with the people who went with you: Psychologists call this “rehearsal”—the more (and sooner) you talk about an experience, the better it lodges in your memory, says George Loewenstein, Ph.D., a professor of psychology at Carnegie Mellon University. “You may think it’s cheesy to give a slideshow,” he says, “but the benefit of boring your friends and neighbors is that you’re more likely to retain the experience yourself.”

4. Go back outside: Chances are, you spent much of your trip outdoors. Keep it up when you return home. Columbia University researchers found that exposure to the negative air ions created when air molecules are exposed to sunlight, radiation, moving air, and water generated feelings of alertness, mental clarity, and elevated mood. Tip: Those ions exist outside your office, too.

5. Re-create the sounds that lulled you on vacation: The steady, calming sound of waves, for instance: “The natural rhythm of the waves’ ebb and flow helps slow the mind and relax the body,” says Alan Keck, Psy.D., a psychologist with a private practice in Altamonte Springs, Florida, whose specialties include clinical hypnosis. Slip on your earphones and download a 15-minute nature-sound mp3 for $2 at soundsleeping.com.

6. Breathe deeply, as you did on vacation: (And as you probably don’t, hunched over your keyboard). Close your eyes, place both feet on the floor, and breathe deeply through your nose for 5 to 10 minutes. This is an example of body-focused meditation. “Deep breaths stretch out muscles in your chest and diaphragm and alert your mind that you’re ready to relax,” says Peg Baim, clinical director of the training center at the Bensen-Henry Institute for Mind Body Medicine at Massachusetts General Hospital.

7. Keep a vacation scent in an office drawer: Like that resort soap you swiped, the sunscreen you used at the beach, a sachet of Provençal herbs, or an envelope you stashed with pine needles. “Scent becomes strongly connected to whatever you felt when you first came into contact with it,” says Rachel Herz, Ph.D., author of The Scent of Desire. The parts of the brain that regulate emotion, memory, and smell are close neighbors; they’ll transport you back even when the vacation seems far off.

But the supermarket isn’t the only place where you can boost your health (and save the planet) by going organic. We sat down with Maria Rodale, CEO of Rodale, Inc. and author of Organic Manifesto, to learn a handful of easy ways that every man can live a more chemical-free life. We all have a responsibility for how this world turns out, how our families turn out, and how our futures turn out,” says Rodale, “and choosing organic is really about exercising that responsibility.”

Think of frozen produce as your secret weapon, held in suspended animation until you need it. Pre-prepped frozen produce can be the foundation of a range of superfast dishes, from smoothies and soups to stews and sides.

An unexpected bonus: In winter, frozen produce can be more nutritious than the anemic fresh fruits and vegetables on display in other areas of the supermarket. That’s because the frozen stuff was harvested at peak ripeness, when it was dense with nutrients, says Barry Swanson, Ph.D., a food science professor at Washington State University and spokesman for the Institute of Food Technologists. “The subsequent flash-freezing during the first 24 hours of harvest locks the fruit or vegetable into a nutrient- and antioxidant-rich state.” So go ahead. Crack open a cold one.

Corn
Compared with lowly canned kernels (and offseason fresh corn), frozen corn is king when it comes to taste, texture, and nutritional power.

1. Corn-Tomato Succotash

In a large skillet, heat 1 tablespoon of oil on medium and cook 1 diced onion until it’s soft, about 4 minutes. Stir in 2 cups of frozen lima beans, 2 cups of frozen corn, and 2 minced garlic cloves. Cook until the beans are tender, about 12 minutes. Add 1 small can of diced tomatoes and 1 seeded and minced jalapeno. Cook, stirring occasionally, for 3 minutes. Season with salt and pepper

2. Corn Pudding Cups

Preheat the oven to 350°F. Pulse 1 cup of thawed corn kernels in a food processor until they break down. Remove the blade and stir in another cup of thawed kernels, 2 eggs, 1/2 cup plain dried bread crumbs, 1/2 cup low-fat sour cream, 1 small seeded and diced jalapeno pepper, and 1/4 teaspoon salt. Spoon the mixture into 6 greased muffin cups. Bake until they start to turn golden, about 25 minutes.

3. Creamy Corn-Potato Chowder

Heat 1 tablespoon of oil on medium in a large saucepan. Cook 1 diced onion, 1 diced red bell pepper, and 2 minced garlic cloves for 4 minutes. Toss in 2 cups of frozen corn kernels, 1 pound diced Yukon Gold potatoes, 1 1/2 cups of low-sodium vegetable broth, 2 bay leaves, 1 tablespoon of chopped rosemary, 1 teaspoon of red-pepper flakes, 1 cup of low-fat milk, and salt and pepper to taste. Bring to a boil and then reduce the heat and simmer, covered, until the potatoes are tender, about 15 minutes. Remove the bay leaves; ladle half the soup into a blender, puree it, and return it to the pot.

Health Bonus

Although it’s thought of as a nutritional dud (thank you, Mr. HFCS!), corn is chockablock with yellow-orange carotenoids called xanthophylls, which have been shown to protect against cataracts and age-related macular degeneration.

Weightlifting Exercises

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Not poisonous, hallucinogenic, or nutritious.

Creamy salads

A.k.a. the white death. If you must have some slaw or, worse, macaroni salad (3/4 cup = 26 grams of fat!), at least place it over raw vegetables. The mayo will double as salad dressing.

Radishes

No matter how you slice ‘em, these are roots. What’s worse, they’re roots without a nutritional leg to stand on. You’d need to eat half a cup to take in a gram (g) of fiber, which isn’t enough to keep even a rabbit regular.

Alfalfa sprouts

Don’t bother with these little health-food frauds. Half a cup provides only traces of nutrients. But they are virtually calorie-free, so if you actually like their dank flavor, knock yourself out.

Carrots

Shredding gives raw carrots a whole new quality: They become edible. Mix, don’t top, your salad with a quarter cup of them, and you’ll be eating nearly a whole day’s worth of beta-carotene.

Cauliflower

Broccoli’s bleached cousin has only a fraction of the vitamin C and beta-carotene. You’re better off doubling up on broccoli and skipping this pale imitator.

Sunflower seeds

A few spoonfuls have potassium and magnesium to lower blood pressure, plus folate to help prevent heart disease.

Black olives

While these little fat bombs won’t hurt your heart, they won’t help it much either. You’d need to eat 10 to get just 3 g of cholesterol-lowering monounsaturated fat.

Chickpeas

Despite the name, this isn’t something you’d find in Penthouse. Half a cup has 6 g of protein, 5 g of fiber, and some B vitamins.

Hard-boiled eggs

One has 6 g of protein and some lutein and zeaxanthin, phytochemicals that may cut your risk of age-related vision loss.

Cherry tomatoes

Ounce for ounce, these little suckers have as much prostate-protecting lycopene as their big brothers.

Cucumbers

Low in nutrients, fiber, and taste. Maybe that’s why people drown ‘em in vinegar and call them pickles.

Iceberg lettuce, mesclun salad greens

Nutrient-wise, iceberg lettuce helps your diet as much as real icebergs helped the Titanic. But mesclun greens contain folate, to fight heart disease, and fiber, to spit shine your colon walls.

Cottage cheese

The best cheese choice on the bar. Half a cup of the full-fat stuff has only 108 calories and 5 g of fat, and gives you 13 g of protein.

Broccoli

Six florets give you a day’s worth of vitamin C and 20 percent of your beta-carotene. Bonus: Broccoli is rich in a number of polysyllabic compounds that seem to have anticancer properties. Eat all you can stand.

Shredded Cheddar cheese
One half cup of shredded Cheddar has 19 g of fat–about what you’d get in a fast-food taco. Try to limit yourself to a tablespoon.

Mysterious extras (bacon bits, croutons, Chinese noodles)

They’re salty, they’re crunchy, they’re more like pretzels than vegetables. Of the three, the croutons are best. Ten croutons add up to about 50 calories and 2 g of fat. Chinese noodles tend to be greasier. And bacon bits? Well, they’re bacon, and we all know how healthy that is.

Dressing

Low-fat dressing isn’t low-cal, so go easy on it. A better bet? Canola oil and red wine vinegar. The oil contains omega-3 fatty acids to reduce your heart-disease risk. The vinegar adds flavonoids to keep your blood flowing smoothly.

The Rules

1.Eat until you’re satisfied, not stuffed.
2.Don’t skip meals, especially breakfast.
3.Include protein, such as meat, cheese, and nuts,
with every meal and snack.

The Foods

Vegetables: Down as many as four servings a day of nonroot vegetables. That means broccoli, asparagus, spinach, and any other leafy green vegetable. One serving is 1 cup raw—about the size of a baseball—or 1/2 cup cooked (half a ball).

Meat and eggs: Eat as much of these foods—which include poultry and fish—as you want (i.e., until you’re full).

Cheese: Have up to 4 ounces of hard and firm cheeses daily—for instance, Parmesan, American, and cheddar. One serving is about the size of two dominoes.

Fruit: Limit yourself to 1 cup of berries or melon a day.

Nuts: One ounce a day.

Condiments: Mustard, horseradish, soy sauce, and Tabasco sauce.

Salad dressings: Oil and vinegar, and full-fat dressings—such as ranch—that contain no more than 2 grams of carbohydrates per serving.

Oils: Olive and canola are best; use only small amounts of other oils.

Beverages: Drink 64 ounces of water a day. Then consume only two servings of diet soda per day and unsweetened tea and coffee as desired (decaf when possible).