Download Jump Start Your Metabolism…: Dr Lipman`s HCG

Jump Start Your Metabolism…:
Dr Lipman’s HCG and
High Metabolic Weight Loss Plan
Richard L. Lipman M.D
Miami, Fl. 33143
1
Jump Start Your Metabolism with Dr Lipman HCG Diet
Disclaimer
The information in this book is not intended to substitute for professional medical advice. The
author and the publisher specifically disclaim any liability, loss or risk, personal or otherwise that
might be incurred, directly or indirectly, of the use and application of any of the contents of this
book. All matters regarding your health require medical consultation and supervision of a
physician. The reading of this book does not establish a doctor-patient relationship with the
reader and Dr Lipman. As discussed numerous times in this book, a successful obesity treatment
requires a personal relationship with an understanding physician.
HCG Disclaimer: HCG is a drug which has not been approved by the food and drug
administration as safe and effective in the treatment of obesity or weight control. There is no
substantial evidence that HCG increases weight loss beyond that resulting from caloric
restriction, that it causes a more attractive or "normal" distribution of fat, or that it decreases the
hunger and discomfort associated with calorie-restrictive diets.
The names and identifying characteristics of the individuals referred to in anecdotes in this book
have been changed to protect the identities of the individuals.
_______________________________
Copyright © 2010 by Richard Lipman M.D. All Rights Reserved
No part of this book may be reproduced by any mechanical, photographic or electronic process,
or in the form of phonographic recording, scanning or otherwise, except as permitted under
section 107 or 108 of the 1976 United States Copyright Act, without prior written permission of
the publisher.
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Table of Contents
Table of Contents
Introduction: Boosting Your Metabolism: Dr Lipman’s Diet Plans
Part 1: Jump Start Your Metabolism Using Dr Lipman’s HCG Plan (Phases 1 & 2)
HCG Plan is An Old Plan Brought Up to Date
About HCG
HCG Weight Loss Protocol
Dr Lipman’s HCG Food Plan
Recognizing Slow Downs in the HCG Plan
FAQ About HCG
Part 2: High Metabolic Weight Loss Plan
Maximizing Your Metabolism with the Best Selections for, Breakfast, Lunch,
Snacks, Dinner and Drinks
Part 3: Discovering the Secrets to Permanently Speeding Up Your Metabolism
What is Your Metabolism?
Measuring Your Metabolism
Aging Slows Metabolism
Gender May Effect Metabolism
Are a Lack of Simple Daily Activities Slowing Your Metabolism?
Do You Have a Medical Condition Slowing Your Metabolism?
Are Your Medications Slowing Your Metabolism?
Part 4: Keeping Your Metabolism Jumping Permanently
WHAT You Eat Increases or Decreases Your Metabolism
WHEN You Eat Increases or Decreases Your Metabolism
Supplements Increase Your Metabolism
Exercise Increases Your Metabolism
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Jump Start Your Metabolism with Dr Lipman HCG Diet
www.drlipmanHCG.com: downloads, reprints, up-to -date information,
password: 022742
4
Introduction: Boosting Your Metabolism: HCG and High Metabolic Weight Loss Plan 5
Introduction: Boosting Your Metabolism:
Dr Lipman’s HCG Plan
Dr Lipman’s High Metabolic Weight Loss Plan
Have a friend or family member who can eat a pint or more of Haagen Daz without
gaining a pound while you gain weight after eating a spoonful or two? Why do some
people seem to eat what they like and remain thin, while others limit their food, often
drastically, yet struggle to shed their bulk? It’s all about metabolism, using food more
efficiently and burning fat. Some people just burn fat faster and have a higher metabolism
than others.
During the course of the last 25 years, as an M.D. endocrinologist and weight loss
specialist, I’ve treated more than 20,000 individuals with weight and metabolic problem. I
have researched, and prescribed countless diet plans, specialty foods, and exercise
programs only to find some of my patients were very successful while others were not.
Six years ago I began to recognize the failure of these food schemes, the increasing
complexity of daily life, the inability to understand, yet along remember complicated diet
plans, prepare special food recipes, or count or measure one food group or another. I began
to understand that overweight individuals needed a much simpler and more effective
weight loss plan.
I decided to review all of the patients I have treated that lost weight and kept it off to
see if their were some common techniques that they used. When I tabulated the
characteristics of my 1100 successful weight losers ( I call them the winners)--their age,
starting weight, weight loss and duration of their weight loss, there was no correlation with
the type of foods they ate. (Except for the fact than almost none drank drinks with sugar or
ate in fast food restaurant more than 2 or 3 times a month, nor was their much correlation
with exercise). Some people counted calories, some watched their carbs others their fat.
Rather than over focusing on the food details, they went to great efforts to speed their
metabolism. Some of the secrets they used, I never even considered important.
The two weight loss plans in this book are based on boosting metabolism and eliminating
“bad” carbs that cause weight gain and slow down metabolism:
1. HCG Diet Plan: Involves the use of tiny amounts of the hormone human
chorionic gonadotropin(HCG) along with a very limited, high protein, almost
zero carb and fat diet. This is often used to jump start your metabolism and is
only done for 23 days. Individuals can expect to lose up to l lb. per day!
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Jump Start Your Metabolism with Dr Lipman HCG Diet
2. High Metabolic Diet Plan: This can be used from day 1 as the basic weight
loss plan. It can also be used after the HCG phase. It consists of two phases, a
high metabolic plan for 14 days, again designed to get your metabolism moving
again followed by a more moderate plan that can be done indefinitely.
News Flash: June 2010
The National Heart Lung and Blood Institute’s Obesity Education Initiative recommends
interested dieters ask the following FAQ of any potential weight loss plan:
1.
2.
3.
4.
What percentage of people complete the program?
What is the average weight loss among people who finish the program?
What percentage of people have problems or side effects? What are they?
Are there fees or costs for additional items, such as dietary supplements?
Richard Lipman, M.D. urges potential dieters to ask questions and openly provides
answers to the recommended FAQ:
1. Homeopathic HCG weight loss plans have high rates of completion due to the short
term nature of the weight loss plan.
2. Average weight loss is 1 to 2 pounds per day for the duration of the homeopathic
HCG weight loss plan chosen.
3. There are no known side effects.
4. Additional tools and supplements are not required for weight loss plan success, but
are available at minimal costs to dieters.
Dr Lipman offers a custom, homeopathic HCG weight loss formula as well as the
prescription version in his office. Many supportive supplements and tools that increase
the chances for weight loss success while on the HCG diet are presented.
Visit www.drlipmanHCG.com
.
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Part 1: Dr Lipman’s HCG Plan to Boost Your
Part 1
Jump Start Your Metabolism with Dr Lipman’s HCG Plan:
(HCG Phases 1 and 2)
Dr Lipman’s HCG Plan is a modern weight loss program that integrates the basics of the
original HCG diet with the most current knowledge from medical studies from around the
world. The result is a weight loss system that has been clinically shown to rapidly burn
fat while maintaining lean muscle mass as it protects from protein deficiency.
It is a medically supervised program built around Dr Lipman’s low calorie diet coupled
with small dose of a natural hormone called HCG (Human Chorionic Gonadotropin).
What You Will Find in Dr Lipman’s Plan:
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Supervised by a Board Certified Internist and Endocrinologist
Twenty Five Years Treating Metabolic Problems
HCG resets your hypothalamus!
Purest HCG Drop or Sprays, No hunger on the HCG diet
Easy: No injections required. Simple HCG drops or sprays under tongue!, no
calorie counting, no killer work outs, no special foods
Effective: Lose 1-2 pounds per day!
Lasting: All of the secrets to speed up your metabolism permanently (Phase 3)
Unlimited Support of Your Program
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Jump Start Your Metabolism with Dr Lipman HCG Diet
Daily Food Diary
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Weight
Breakfast
Snack
Lunch
Snack
Dinner
Snack
HCG
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Part 1: Dr Lipman’s HCG Plan to Boost Your
Jump Start Your Metabolism with Dr Lipman’s HCG Plan
I would like to introduce you to a new weight loss program that involves no surgery or
starving, no outrageous exercise programs, no dangerous pills or expensive packaged
meals. You won’t feel tired, hungry or grumpy as with most diets. It’my HCG plan.
Although the HCG diet has been receiving a great deal of attention lately, it actually is
not a new concept. In fact, using HCG for weight loss was first reported by British
physician, Dr. A.T.W. Simeons in 1954. Dr Simeons working in Rome discovered that
small doses of HCG given to overweight individuals (men and women) decreased their
appetite, and made them lose inches specifically around their hips,
thighs, buttocks and stomachs. He published a booklet, Pounds and
Inches.
Dr. A.T.W. Simeons
You can download the full Simeons report:
http://www.tinyurl.com/simeons
Dr. Simeons was impressed by HCG because it could be paired with a
low calorie diet without causing the same side effects commonly associated with low
calorie diets. For example, Dr. Simeons noticed that his patients could drastically reduce
their caloric intake without experiencing irritability, hunger pains, headaches, or
weakness while also taking HCG. The HCG Diet has been used since then for weight
loss in very obese persons as well as those wanting to shed a few unhealthy or unwanted
pounds.
As Dr. Simeons continued his research, he found that an HCG injection did more than
just help his patients lose weight. In fact, he found that the injections also helped to
naturally reshape his patient’s bodies even if they did not engage in exercise while on the
diet. Dr. Simeons concluded that this was because the patients lost their fat tissue from
fat stores around the waist, hip and buttocks which made changes in the body shape more
visible.
Dr. Simeons noticed several important factors including the lack of symptoms one
would expect from a patient on a very low calorie diet. For example, his patients had
no headaches, hunger pains, weakness, or irritability as long as the low calorie diet
was combined with HCG. Tens of thousands of people used this simple, inexpensive,
safe HCG diet treatment and achieved miraculous, fast, and permanent weight loss.
My program is based on Dr. Simeons’ research and, when accompanied by a lowcalorie diet, can result in an average weight loss of about 1 pound or more a day!
When you join my program, we provide you with valuable information and a system
when followed, can help you look better, feel better and contribute to an overall healthier
lifestyle.Lipman’s New HCG W
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Jump Start Your Metabolism with Dr Lipman HCG Diet
More About HCGeiht Loss Plan for 0:
HCG is a natural water-based hormone present in great amounts in pregnant females.
HCG products can safely be used by both males and females who need to lose weight.
The HCG hormone speeds up your metabolism, by signaling your body to burn more
fat. Following the HCG diet protocol your metabolism will operate over 30%--a much
more efficient level to burn, rather than store fat. HCG opens only the excess fat cells
allowing excess fat to be burned. No other time in the human body does this happen, and
so other diets often remove fat cells the body needs, causing us to lose in places we don't
want to first, and finally where you need it last. HCG forces you to burn the excess fat
cells taking the needed fat, and literally sculpting the body, losing inches as well as
pounds.
We generally think of fat as just “fat,” but in fact there are three distinct kinds of fat,
two of which we need, and one we don’t. If you’ve tried dieting, and found that the
weight comes back, it’s because diets can’t rid us of the one kind of fat that most needs to
be eliminated. Here are the different types of fat in the human body:
1) Structural Fat* is the first type of fat. It fills the gaps between various organs, and
acts as a protective barrier. Dr Simeons describes this fat: “Structural fat also
performs such important functions as bedding the kidneys in soft elastic tissue,
protecting the coronary arteries and keeping the skin smooth and taut. It also
provides the springy cushion of hard fat under the bones of the feet, without which
we would be unable to walk.”
2) Reserve Fat* is the second type of fat which fuels the body when the nutritional
intake is insufficient to meet the body’s needs. Normal reserves are localized all
over the body.
*Both these types of fat, structural and reserve, are normal, and even if the
body stocks them to capacity this can never be called obesity.
3) Abnormal Fat is the third type of fat which has the potential of providing fuel for
the body, but rather than being available for nutritional emergencies, it is locked
away in fixed deposits. It is this visible fat that people want to eliminate.
In studying various weight loss programs, Dr. Simeons found that when patients
starved themselves, they first lost their Reserve Fat and after that the Structural Fat was
lost. In the HCG plan the “abnormal fat” is mobilized first. That’s the fat that most people
want to eliminate.
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Part 1: Dr Lipman’s HCG Plan to Boost Your
Dr Simeons explains these fats and weight loss: “When an obese patient tries to
reduce by starving himself, he will first lose his normal fat reserves. When these are
exhausted he begins to burn up structural fat, and only as a last resort will the body
yield its abnormal reserves, though by that time the patient usually feels so weak and
hungry that the diet is abandoned. It is just for this reason that obese patients complain
that when they diet they lose the wrong fat. They feel famished “
About HCG: Not a “Sex” Hormone
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Jump Start Your Metabolism with Dr Lipman HCG Diet
Sometimes the word “hormone” causes one to think in the sex sphere. But remember,
thyroid, insulin, cortisone, adrenalin are also hormones that also are not related to any
sexual function. HCG is found in the human body only during pregnancy. It is never
found in the male. It is produced in enormous quantities, so that during certain phases
of her pregnancy a woman may excrete as much as one million units per day in her
urine (in this plan you might be taking a total of 600 units a day). HCG is not a sex
hormone--its action is identical in men, women, and children.
HCG never makes a women look like a man nor does it feminize a man. It neither
makes men grow breasts nor does it interfere with their sex function. Many people
also become confused with the term “gonadotropin.” The real gonadotropins are FSH
and LH, which are secreted from the pituitary gland and control ovarian function.
Other Clinical Uses for HCG
HCG is clinically used both to induce ovulation and treat certain ovarian disorders in
women. In men HCG is utilized to stimulate the testes in hypogonadal men.
The HCG Weight Loss Protocol
The HCG treatment consists of a very low calorie diet in combination with HCG
hormone treatments. During the 23 days treatment you regularly take a small amount of
HCG into your body. Be aware that the HCG itself does not cause weight loss; it just
modifies your eating behavior. This will make it possible to maintain the diet. HCG helps
to burn the “mobile fat - the fat that is stored around the hips, thighs, belly and upper
arms. It will however leave the so called “structural fat” that can be found in the muscles
and protects the organs, untouched. This way the excess fat will disappear even faster, the
problem areas will be dealt with more efficiently.
HCG Treatment: How Long? Depends On How Many Pounds You Need to Lose
The basic plan consists of 23 days of HCG administration followed by 3 days of
eating the prescribed food plan without the HCG. This is a very essential part of the
treatment, because if you start eating normally as long as there is even a trace of HCG
in your body you will gain weight quickly.
Dr Simeons suggested that even if there is 5- 10 lbs. to lose, the individual should
complete the full 26 days. He said that prevents rapid re-gain of weight after the HCG
is terminated. However, these are just statistics. I have seen many people who do the
program for 2 weeks and maintain their weight loss for years. So, it’s very individual
and really depends upon how much weight you need to lose. As soon as you lose all of
the extra fat, you will become very hungry. Dr Simeons says this is due to that fact that
HCG only puts abnormal fat into circulation and cannot, in the doses used, liberate
normal fat deposits. After the 26 days, you should go to 1200 Calorie High Metabolism
Plan outlined in Part 2 of this book. When a patient has more than 15 pounds to lose
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Part 1: Dr Lipman’s HCG Plan to Boost Your
the treatment takes longer but the maximum I give in a single course is 40 HCG
treatment days. During the first course of treatment 35 lb. weight loss is the number
where you should stop and take a break.
Immunity to HCG
The reason for limiting a course to 40 treatment days is some people will begin to
develop immunity to the HCG. After 40 days, it takes about six weeks before this so
called immunity is lost and HCG again becomes fully effective. How do you know if
your are developing immunity? Its simple, you will be very, very hungry, Just like you
might experience trying to eat 500-600 calories a day without using HCG.
Three Phases of the HCG Plan
The tradition has been to divide the HCG plan into three or four phases. For individuals
who have done this plan before and to keep the plan simple I have retained these
divisions, although changed the food plan and medications.
The three phases consist of:
phase 1: 2 days of high fat binge eating with HCG twice a day
phase 2: 26 days of 500-700 calorie diet, HCG continues twice a day, stops on day #23
phase 3: A minimum of 3 weeks of a 1200 calorie, high metabolism diet
3 Phases of the HCG Diet Plan
HCG
Food
twice a
day
Phase 1: day #1 & 2
Binge
Yes
Phase
Phase 2: days #3 to 23
Phase 2b: days # 24, 25, 26
Yes
No
500 cal diet
500 cal diet
Phase 3: begins on day # 27
No
1200 cal
High metab.
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Vitamins
B -12
yes
yes
yes
Multi-Vits only
Jump Start Your Metabolism with Dr Lipman HCG Diet
Phase 1: The Binging Phase:
Days # 1 and #2: These are "loading" days wherein one gorges on very high fat food.
HCG is taken twice a day during this period. One of the reasons for failure latter on, is
avoiding this phase. Have some fun and eat some really “bad foods.” You should be
eating an extra 1000-1500 calories per day. Focus on high calorie, high fat foods
including cheeses, avocados, and heavy creams.
Two reasons for this phase are noted: One is to alert the body that extra fat calories need
burning, so start those engines. Another is that this relieves any hunger and other
discomfort in the first week of the diet. Many people use the weekend as their loading up
days and start the 500 calorie a day plan on a Monday. Here are some examples
Breakfast: Cream cheese bagel with bacon and sausage, and a ham/cheese omelet.
Have some fun, go to IHOP and have some pancakes.
Mid-morning snack: Donut with whipped cream with strawberries.
Lunch: steak, chicken, potato with sour cream, and a roll with butter and a buttered
veggie.
Mid-afternoon snack: Ice cream with Oreos.
Dinner: Pasta like Fettuccini, pizza, cheese garlic bread, and salad with full-fat dressing,
of course, cheesecake for dessert.
Late-night snack: Ice cream or frozen cappuccino.
Once you have fat loaded for two days, you will start the restricted calorie diet. Initially
it is common to have hunger cravings, but these will subside between days 5-7. Calories
average about 500-700 per day. You should eat all of your food even though not hungry.
Some people load up on flax seed oil during these two days; take 9000 mg a day in
divided doses.
Phase 2: The 500-700 Calorie a Day Diet + HCG
Days # 3 to # 26: The intake of the HCG (injections: once a day; or drops or spray
twice a day) runs for 23 days. On day #24, the 500-700 calorie diet is maintained for two
more days without the HCG. The purpose is let the HCG be excreted from you body
(takes 2-3 days).
Following day #23, the HCG is stopped, but the low calorie diet is maintained until all
of the HCG is excreted.
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Part 1: Dr Lipman’s HCG Plan to Boost Your
Phase 3: The 1100-1200 High Metabolism Weight Loss Phase
This phase locks in the weight loss achieved during phase 2. This can run as
long as you wish. If you are going back for another HCG round, it should last at
least 3 weeks. Then go back to phase 1 loading just like you did before.
Phase 4 is the rest of your life.
The vast majority of those who have completed the HCG diet do not regain the
weight lost. This may be due to a combination of a reset metabolism and
lifestyle changes adopted during the diet. Many suggestions are offered for
phase 4 in part 2 of this book. The idea is to always keep a jump ahead on your
metabolism. Heavy exercise is not recommended during the HCG diet.
Dr Lipman’s HCG Food Plan
Although I have been treating overweight and obese patients for more than 30 years, it
was only in the past 6 years my attention focused to using HCG to jump start a weight loss
plan. Before that time only the HCG injections were available, and the food plan to me was a
torture. With the availability of oral HCG (drops or sprays) and the development of many
alternative high protein foods, HCG could be used by just about anyone with success. The
Atkins and South Beach Diets introduced millions of people to the advantages of high protein
and very low carb foods. Acceptance of this kind of food, especially if its only for a few weeks
as offered in the HCG plan has moved the HCG plan more main stream and more acceptable
to most people. Here is the original food plan of Dr Simeons which is advocated by many
internet sites and authors. You are free to use it. I think my food plan is more tolerable.
Dr Simeons Original HCG Diet Plan
Breakfast : Tea or coffee in any quantity without sugar.
Only one tablespoonful of milk allowed in 24 hours.
Saccharin or Stevia may be used.
Lunch and Dinner:
1. 100 grams of veal, beef, chicken breast, fresh white
fish, lobster, crab, or shrimp. All visible fat must be
carefully removed before cooking, and the meat must be
weighed raw. It must be boiled or grilled without
additional fat. Salmon, eel, tuna, herring, dried or
pickled fish are not allowed. The chicken breast must be
removed from the bird.
2. One type of vegetable only to be chosen from the
following: spinach, chard, chicory, beet-greens, green
salad, tomatoes, celery, fennel, onions, red radishes,
cucumbers, asparagus, cabbage.
3. One breadstick (grissini) or one Melba toast.
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Jump Start Your Metabolism with Dr Lipman HCG Diet
4. An apple, orange, strawberries or ½ grapefruit twice
a day
Here is my updated version of the food plan. Note the several choices. Protein and
salads still form the core of the plan.
Dr Lipman’s Quick Boost HCG Food Plan
Soup
Breakfast
Lunch
&
Dinner
Beef
or
chicken
broth
Protein
choices:
Vegetables
Fruits
Drink
Bread
3 egg whites
& 1 full egg,
poached
or hardboiled
4 oz. low fat
cottage
cheese
MRM, or
Myoplex
High protein
shakes
Apple
Strawberry
Grapefruit
(1/2)
Water
tea
coffee
Melba
toast,
grissini
spinach,
lettuce,
tomatoes,
celery, onions,
cucumbers,
asparagus,
cabbage
radishes,
broccoli
4 oz. water
unlimited
packed tuna,
large salad
Chicken
with spray
breast, shrimp, dressing
Apple
orange
Water
diet
soda,
tea
coffee
Melba
Toast
grissini
High Protein
Low carb
Shakes as
Above:
MRM
Myoplex lite
lean Beef—
(size of a deck
of cards)
Apple
orange
Snack
Day/night
You can download this plan at www.drlipmanHCG.com, (password 022742)
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Part 1: Dr Lipman’s HCG Plan to Boost Your
Here are some of the alternatives I suggest. The principles of almost zero carbs and fat remain the
same. As you will see I have added eggs (no frying). Protein shakes, cottage cheese, jello and
Japanese food to the basic plan. You are free to make substitutions, but the total calories cannot
exceed 700 calories per day. (100 grams of chicken = 195 calories= 4 oz)
Japanese Dinner: Miso soup, sea weed salad, 5 oz. sashimi
Chinese Dinner: Won Ton Soup(hold the won tons-broth, greens, sliced pork), steamed shrimp
or chicken with broccoli (must have no sauces, MSG ,etc)
Additional Food Allowed on Program:
Proteins: beef, chicken (skinless), sea bass, sole, flounder, halibut, lobster, crab, shrimp
scallops, tilapia, white albacore tuna in water pack, eggs,
Fruits: lemon, apple (1-2 per day only), berries, pear, strawberries, orange, grapefruit
Seasonings: lemon, garlic, thyme, parsley, plum vinegar, apple cider vinegar, sea salt,
basil, pepper, balsamic vinegar
Vegetables: spinach, lettuce, cucumbers, cabbage, tomatoes, asparagus, onions, celery,
broccoli, radishes, kale, Brussels sprouts, green beans
Teas and beverages: 2 diet sodas a day, green tea, black tea, carbonated water, coffee
Salad dressings: Wishbone or Ken’s spray dressing
Condiments and Additives: one tablespoon of half and half, sweeteners: use Stevia when
possible, no butter
Absolutely: NO BREAD, SUGAR, PASTA, RICE, and POTAT0ES
Foods That Are NOT Permitted on the HCG Plan
Meat and Fish: No Turkey, salmon, pork, lamb, lunch meats
Carbs: No bread, starches, sugar, rice, pasta, potatoes
Fruits: No Banana, pineapple, grapes
Vegetables: No carrots, mushrooms, corn, peas
Drinks: No juices, regular sodas, crystal lite
Other: no dairy, cheese, milk, yogurt
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Jump Start Your Metabolism with Dr Lipman HCG Diet
How to Recognize Problems During Phase 2 of the HCG Diet
Three Different “Slow –Downs” Have Been Reported in the HCG Plan:
1. Normal Slow Down in the Last 10 Days: It’s normal for weight loss to take a 2 or
3 days pause toward the last 10 days of the plan. Don’t let that stop your plan.
2. 4- 6 Day Plateau: Again in the 2nd half of the program you can develop a 4-6 day
plateau. Dr Simeons describes this plateau well: “A plateau always corrects, itself, but
many patients who have become accustomed to a regular daily loss get unnecessarily
worried and begin to fret. No amount of explanation convinces them that a plateau
does not mean that they are no longer responding normally to treatment.” There are
two different approaches to reverse it:
A. Some people try the “Apple Day.” An apple-day begins at lunch and continues until
just before lunch of the following day: you buy 6 large apples and eat apples whenever
you are hungry for the next 24 hours. Six apples is the maximum allowed. No other
food is allowed. During an apple-day no other food or liquids except plain water are
allowed and of water they may only drink just enough to quench an uncomfortable
thirst if eating an apple still leaves them thirsty. Most patients feel no need for water
and are quite happy with their six apples.
B. An alternative is to take a diuretic to get the process moving. This is the easy way,
But it needs to be a prescription diuretic.
Only do the apple or diuretic after 4 days of stationary weight
3. 10-14 Day Plateau: This is much rarer and is seen in people who have been very
overweight for a long time. It is even rarer to see during the first course of HCG
treatment. It may take two weeks of no loss, in spite of HCG and diet, before further
reduction is normally resumed. .
Dietary Errors are the Inevitable Causes of Slow Downs and Stalls
Most problems are due to mistakes in the diet. An extra orange, a glass of tomato
juice or some chips can bring the weight loss to a stall. Dr Simeons explains why a
little cheat can end up in significant weight gain:
“Why does extra food weighing one ounce should increase his weight by six
ounces? We explain this in the following way: Under the influence of HCG the
blood is saturated with food and the blood volume has adapted itself so that it can
only just accommodate the 500 Calories which come in from the intestinal tract in
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Part 1: Dr Lipman’s HCG Plan to Boost Your
the course of the day. Any additional income, however little this may be, cannot
be accommodated and the blood is therefore forced to increase its volume
sufficiently to hold the extra food, which it can only do in a much diluted form.
Thus it is not the weight of what is eaten that plays the determining role but rather
the amount of water which the body must retain to accommodate this food.
This can be illustrated by mentioning the case of salt. In order to hold one
teaspoonful of salt the body requires one liter of water, as it cannot accommodate
salt in any higher concentration. Thus, if a person eats one teaspoonful of salt his
weight will go up by more than two pounds as soon as this salt is absorbed from
his intestine.
To this explanation many patients reply: Well, if I put on that much every time I
eat a little extra, how can I hold my weight after the treatment? It must therefore
be made clear that this only happens as long as they are under HCG. When
treatment is over, the blood is no longer saturated and can easily accommodate
extra food without having to increase its volume. Here again the professional
reader will be aware that this interpretation is a simplification of an extremely
intricate physiological process which actually accounts for the phenomenon.”
Cosmetics Can Cause a Slow Down in Your HCG Plan!
From Dr Simeons book, “When no dietary error is elicited we turn to cosmetics.
Most women find it hard to believe that fats, oils, creams and ointments applied to the
skin are absorbed and interfere with weight reduction by HCG just as if they had been
eaten. This almost incredible sensitivity to even such very minor increases in
nutritional intake is a peculiar feature of the HCG method. For instance, we find that
persons who habitually handle organic fats, such as workers in beauty parlors,
masseurs, butchers, etc. never show what we consider a satisfactory loss of weight
unless they can avoid fat coming into contact with their skin.”
The Ratio of Pounds to Inches
Regardless of how many pounds someone has to lose, there is a very constant
reduction in the waist which is about 1 inch decrease in waist line for every 5 lb. lost.
That means if you lose 15 lbs. expect a reduction in your waist of about 3 inches.
This does not happen so easily in an ordinary weight loss plan.
Alcohol and the HCH Plan:
Not recommended, but 1-2 glasses of wine per week will probably have little effect
on the plan. Most individuals find that their desire for alcohol markedly decreases while
taking HCG. More on alcohol and weight loss in part 3.
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Jump Start Your Metabolism with Dr Lipman HCG Diet
Check Sheet to Overcome Plateaus
Nothing is as discouraging for first time HCG users as having their remarkable
weight loss suddenly stop. Here are simple things to do:
o
o
o
o
o
o
o
o
o
o
Drink more water, add a glass of green tea
Cut out American beef—too much fat
Are you eating lunch meats or cheese with fat?
Check condiments for sugar
Check for additives to chicken or beef
Any new medications?
Maybe drop one of the fruits
Try the Apple Day
Try a little bit of exercise
Add 2 tablespoons of apple cider vinegar diluted in water
HCG Diet Frequently Asked Questions
What is HCG and how does it work?
HCG is a hormone naturally produced in the body. It has many functions and is used
medically to treat a variety of conditions. It is the pregnancy hormone. This hormone
allows the body to metabolize fat and use it as energy for both mother and fetus. This acts
as a “fail-safe” mechanism when energy is needed immediately. For weight loss, we use
only a very small amount of HCG to capitalize on this same mechanism. Using HCG in
this way does not mimic pregnancy; in fact, it can be safely used by both men and
women.
HCG is extremely safe. Women may experience very high levels during pregnancy with
no adverse affects. Currently there are no known established clinical side effects.
.
How do they make HCG?
Although it is a natural substance, it does not come from humans or animals, it is grown
artificially in sterile cells.
Is HCG natural?
All HCG is made in a laboratory, so whether that’s “natural” or not depends upon your
definintion. It’s a copy of a naturally occurring hormone.
20
Part 1: Dr Lipman’s HCG Plan to Boost Your
What sets Dr Lipman’s HCG product apart from the rest?
You will not find this product being sold by other companies; it is a proprietary formula
using more expensive quality ingredients that work. My HCG Formula spray and drops
may not always be the lowest price but they will always have the highest quality and diet
effects. You need to be careful when you buy HCG, especially over the Interent:
Here is what to look for:
1. Some prodcuts deliver more HCG. others less and some none at all.
2. Some products dissolve the HCG which is in powder into the wrong liquid which
gives it a bad taste or even destroys the actual molecule.
3. Some products use horse chorionic gonadotrophin, not humnan
What is the difference between prescription and non-prescription HCG?
Prescription HCG can be very effective but must be obtained and monitored only by a
licensed medical physician.
Why do I need to take Potassium every day?
When you are taking HCG you are losing fat very rapidlky. Fat contains a lot of water
and that too will be lost. Potassium is often lost at the same time. Tingling in your hands
or muscle cramps are signs of low potassium
Is HCG safe for men?
The HCG hormone is naturally present in men. It is found in every human tissue,
including males, pregnant women, and non-pregnant women. Men get even faster results
and tend to lose more weight than women.
How do you take HCG orally?
HCG comes either as a spray or as drops. Either way you put it below your tongue and
hold for 3 minutes, and then swallow. Do not drink or eat for 10 minutes.
Can I Take HCG if I have high blood pressure or diabetes?
Yes, HCG is a natural substance so it “mixes” with all drugs and has no interaction.
If HCG works so well for weight loss, why don’t pregnant women lose weight?
HCG works to mobilize fat for utilization by the body only when there is a significant
decrease in calories and fat. For weight loss, a very low calorie diet of all the right foods
is used to trigger HCG to help rid the body of fat.
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Jump Start Your Metabolism with Dr Lipman HCG Diet
Will my metabolism slow down if I am on a very low calorie diet?
It is true that normally when cutting back on calories and fat, our body stores fat and our
metabolism slows down. This happens because fat is really a life-saving source of stored
energy. When a very low calorie diet is used in conjunction with the HCG, the hormone
signals the body to used stored fat for energy, and will eliminate excess fat reserves. It is
a natural process, so no ill effects on your metabolism will result. The HCG keeps the
body from going into starvation mode and holding onto fat as it resets your metabolism.
Wouldn’t I lose the same amount of weight eating a very low calorie diet without
HCG?
You can lose weight simply by eating fewer calories and fat, but because the body stores
fat during times of deprivation, you will most likely lose muscle and bone before fat. This
causes cellular metabolism to slow down, so in the long run, it would make gaining
weight easier, as well as decrease bone density and muscle mass. By using HCG with the
low calorie diet, extra fat is mobilized for energy and the rest is eliminated; the low
calorie diet is vital in preventing immediate refilling of emptied fat cells. You benefit by
preferentially getting rid of excess fat without affecting your bone and muscle.
The HCG diet is very low calorie, will I get hungry?
It is common to feel mild hunger during the first few days. This will pass and by the
second week you will find your servings to be satisfying. Because HCG mobilizes fat and
makes it available to the body as an energy source, it naturally reduces appetite. So even
though you are taking in fewer calories, your body can access the energy you have stored
in fat cells.
Will HCG interfere with any medications I am currently taking? What about birth
control pills or Depo-Provera injections?
No interactions, you are free to take your usual medications
What about pregnancy and taking HCG?
If you are pregnant or become pregnant during the HCG diet, stop taking HCG and
consult your physician.
How much weight can I expect to lose on the program?
Most people will lose 30 pounds on the 26 day program. Everyone is different. It depends
on many factors including how much excess weight you have and how many needs to be
lost. Often, people lose 7-14 lbs in the first week. You need to have at least 12 lbs to lose
in order to do the 26 day program.
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Part 1: Dr Lipman’s HCG Plan to Boost Your
Does the weight loss slow down after the first two weeks?
Many times there is a large amount of weight loss in the first week, then a plateau or
leveling off of weight loss. This does not mean that your weight loss has stopped.
Typically, inches are being lost continuously while on the program, and after a period of
time, patients will experience another large drop on the scale. Weight loss is thus
achieved in this stair-step fashion.
Is it ok to skip a meal or protein at one of my meals?
No you don't ever want to skip any of your meals. It’s important to eat all of your 500
calories and especially your protein so that you only lose fat and not muscle.
Do I have to take vitamins while doing this diet?
A good multi-vitamin helps, make sure it is sugar free and has no fat soluble ingredients
like fish oils or vitamin D. Potassium is also good especially if you experience leg cramps
(which can be common while on this diet).
Is it normal to get a headache during the first week?
Some people may experience light headaches during the first week, this is because your
body is releasing fat cells very rapidly and you will be going through a major detox. You
may take an Aspirin or Tylenol as long as it's not sugar coated.
Should I exercise on HCG?
Strenuous exercise should be avoided, but mild walking and yoga, and pilates might be
acceptable.
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Jump Start Your Metabolism with Dr Lipman HCG Diet
HCG Shopping List for Phase 2
You can download this at www.drlipmanHCG.com, (password 022742)
HCG Shopping List
Drinks
Coffee, tea, water, diet soda, apple cider
vinegar, tea, black tea. Green tea
Breads
Melba toast, grissini
Fruits
Apples, grapefruit, strawberries
Protein
Chicken breasts, beef, fish,(see list)
Canned albacore tuna (water pack), eggs,
egg whites,
Shakes
MRM, Myoplex lite (all no sugar)
Salad Dressings
Ken’s, Wishbone sprays
Condiments
Diet ½ & ½, Stevia
Vegetables
Spinach, lettuce, cabbage.
asparagus Onions, celery
broccoli, radishes, Brussel
sprouts, green beans
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Part 2: Dr Lipman’s High Metabolic Plans (HMP1 & HMP2)
Part 2:
Dr Lipman’s High Metabolic Plan (HMP)
This High Metabolic Plan( HMP) is designed to maximize your metabolism, lose
weight and at the same time eliminate hunger and cravings. It provides the variety
that is so important for long term weight loss. The HMP plan is divided into two
stages:
HMP1:
High
metabolism,
very
limited
carbs:
first
14
HMP2: High metabolism, more liberal carbs: after 14 days and indefinite.
days
Starting with the HCG Plan: If you have done the HCG plan, from part 1 of this
book, you would begin on HMP1. This phase begins right after you have completed
day # 26. The final day of the 500-700 calorie plan. You should have stopped the
HCG on day #23. If you did not, then stop the HCG immediately, and continue the
500-700 calorie food plan for three more days. After that, you may begin the plan
outlined in this chapter. HMP1 represents “phase 3” of the traditional HCG plan. It is
much different than any other plan you have seen before. Similar to Dr Simeons’plan
carbs are very restricted and protein is encouraged.
Starting with the HMP: If you have not done the HCG plan, you are free to start
with the HMP1 plan. After 14 days you can switch to the more moderate HMP2 or
continue with HMP1. HMP1 is often used to “jump start” your metabolism after a
period of weight loss, or if you are one of many individuals with a slow metabolism
and have difficulty losing weight.(see part 3 of this book.) The only difference is
the amount of carbs which are very limited in HMP1.
Both HMP 1 and HMP2 present all of the food choices on 4 food menus:
breakfast, lunch, dinner and snacks. There are multiple choices and preparationswithout counting or weighing anything. ( They are about 1000 to 1200 calorie but
who wants to count or weigh anything! ) The emphasis is on high protein, limiting
“bad” carbs and variety.
You can download these food menus in color from www.drlipmanHCG.com
password: 022742.
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Jump Start Your Metabolism with Dr Lipman HCG Diet
Shopping List for High Metabolic Plan
Can be downloaded at www.drlipmanHCG.com
(Bold foods are low carb, some of best suggestions are in CAPS).
Drinks: “Orange Juice Like”: Crystal Lite, Ocean Spray
“Gatorade like”: Powerade Zero
“0” cal. Soda: Diet Coke, Diet Pepsi, Coke Zero, Sprite Zero, Diet Rite, Diet
Sunkist, Diet Canada Dry
Milk: use Lactaid-100 fat free milk, soy milk, No fat 1/2 & ½ creamer
Condiments: Stevia, Splenda, Kraft’s No fat Mayo; Helmann’s “JUST 2 GOOD”,
I CAN’T BELIEVE ITS NOT BUTTER SPRAYS or PAM SPRAY,
Olive oil spray --all “0” calories, Philadelphia low fat cream cheese,
Cereals: Total Protein, SPEC K LOW CARB (blue box), Fiber 1, Cheerios, Spec
K(white box),oatmeal—be careful of cereals with “added sugar.”
Bars—Atkins Bars, Q Smart, SOUTH BEACH, Spec K
Shakes: EAS, Myoplex, MRM, ATKINS ADVANTAE, Slim Fast Low Carb
Baked Goods: Breads: Natures Own “7 grain or “Sugar Free”, Arnold
Low Carb, PEPPRIDGE FARM CARB STYLE
Low Carb Wraps: Flat Outs, La Tortilla, Toufayan
Soups: Progresso lentil, minestrone, chicken noodle, many Campbell’s soups
Pasta: Dreamfields
Ice Cream:
Prefer frozen bars, No sugar and No fat:
Fudgsicles, Smart Ones, Guilt Free, Carb Smart, Philly Swirl
Snacks: (should be 100 calories or less and net carbs=10 grams or less)
Pudding: Jello, Kraft sugar free,
Cheese: Polly-O, Land O’ Lakes Snack- to go, Kraft Singles
Chips: Bake Lays (small Package)
Cookies: Murray Sugar Free. South Beach, Nabisco Oreo Thin Crisps
Candies: Russell Stover
Cake: TastyKake Sensibles Sugar Free
Popcorn: Redenbacker’s or Healthy Pop MINI bags-94% fat free
Cottage Cheese: Breakstones, Light & Lively, Breakstone Snack
Salad Dressings: Wishbone & Ken’s Sprays, Walden Farms “0 sugar/fat”
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Part 2: Dr Lipman’s High Metabolic Plans (HMP1 & HMP2)
High Metabolic Weight Loss Plans (HMP1 and HMP2)
Despite more and more diets, each with their own gimmick, Americans are only
gaining weight. January 2009 may mark the turning point in the focus of diet plans. Three
long term weight loss studies reported that all participants lost the same weight whether
the plan was low carb, low fat or counting calories. In fact, the most successful
participants in all the studies were those people that made only a few food changes in
their diet based on their own personal preferences. People will simply not eat food they
don’t like on a long term basis.
The High Metabolic Weight Loss Plan begins where all of these diet studies ended. It
offers you the simplest of plans based on what you like to eat from foods that surround
you all day. There are no recipes, special foods, shopping, cooking, counting or
eliminating one food group for another. Its based on 3 simple steps:
1. Eliminating the Diet Myths & Focus on Losing Weight:
Separating diet fact from diet fiction is one of the most important steps you can make.
Misinformation comes from Internet gossip, friends, trainers or passed down from
generation to generation.
2. Controlling Hunger
Hunger is the major reason people have difficulty losing and maintaining their weight
loss. You will discover the many sources of "hunger" and how to control them..
3. Maximizing Metabolism: Using simple food menus, numerous food and beverage
choices are introduced which eliminate “bad” carbs and add as much low fat, lean protein
as possible. Fruits and vegetables are encouraged.
1. Diet Myths That Prevent Weight Loss
Often many people struggling to lose weight will reach for what appears to be a
simple solution to a complicated problem. They lose focus on what’s important, become
frustrated when the simple myth does not help them lose weight quickly and then just
quit their weight loss plan. Most claims are either falsehoods, stories passed down from
generations or "Internet science." Some of the claims are based on "scientific" studies
done years ago. The artificial sweeteners -cancer risk comes from an Italian study
performed on 12 female rats in 1974 which could not be repeated. What’s even more
important is the loss of focus when trying to change too many things at one time. Here
are some common beliefs that are not true:
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Jump Start Your Metabolism with Dr Lipman HCG Diet
Drinking Eight Glasses of Water a Day Helps You Lose Weight
Concerning yourself with drinking bottle after bottle of water only distracts you from
the few important food mistakes you make. It does not help you lose weight, other than to
fill you up so you eat less. Water, like anything else should be consumed in moderation
and in response to thirst.
Eating Eggs Raises Your Cholesterol
Egg yolks are a concentrated source of cholesterol but the type of cholesterol that does
not cause heart disease. Only 20 percent of the cholesterol in your blood comes from your
diet. Eggs are a good source of protein, have easy portion control and produce fullness.
Diet Myth: Eating Late in the Evening Makes You Fat
No conclusive studies prove that eating late meals causes weight gain more than eating
early meals. Calorie intake, type of foods, and hormones play the most important roles.
Sedentary individuals have the same metabolism in the evening as during the day. So it
makes no difference when they eat.
Artificial Sweeteners Are Bad
Almost all low-calorie beverages & foods contain artificial sweeteners or fat
substitutes, or use food with additives and preservatives. There are no links between
artificial sweeteners and birth defects, cancer, diabetes, heart disease, cellulite or any
other problem. They help weight loss.
Diet Myth: Eating Healthy Helps You Lose Weight
There is a serious misunderstanding of what “healthy” means. The oils in seeds, nuts,
and salmon might help you prevent cancer or heart disease in 20 to 30 years. Choosing
these high-calorie foods that often have portion control problems often results in weight
gain, not weight loss today. The consequences of weight gain far outweigh any potential
benefits from the oils in these foods. An extra one hundred calories a day (less than a
tablespoon of olive oil or about 12 almonds) = 10 lb. weight gain in a year. This
translates into an increase in diabetes, hypertension & heart disease by 20%.
2. Controlling Hunger
Hunger is a normal reaction to the absence of food in our system; it is our body’s
way of signaling to us that we need to eat. People who successfully lose weight and keep
it off understand what is and what is not hunger is. Hunger management is the key to
losing and keeping off weight Cravings are often confused with hunger. The “growling”
of our stomach, often accompanied by fatigue, weakness and thoughts of food, is hunger.
For most of us, almost any food or even drink will stop or at least lessen the hunger
pains. Some foods are better than others to stop hunger- protein and fat. Cravings are
simply a very powerful, irrational need for specific types of foods which can occur even
when we are not hungry. Even right after a big meal we can experience cravings.
Cravings are never rational and thus difficult to satisfy. To control hunger you need to
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Part 2: Dr Lipman’s High Metabolic Plans (HMP1 & HMP2)
know the cause. Here are all of the forces that tell us we’re hungry. They are divided into
those that are internal and external to our body and the foods we eat:
1. Internal Signals Tell Us We’re Hungry:
1. Thirst-often confused with hunger
2. Hormones tell us to eat or not to eat
3 Stress, depression, fatigue, anxiety
4 Thinking about foods
2. External signals tell us to eat:
1. What we see, smell, signs, TV program
2. The time of day on the clock
3. A semi filled dinner plate may trigger a reaction to finish the plate
3. Foods We Eat Make Us Hungry: On a food label, sugar greater than 10 grams =
hunger; protein greater than 10 = fullness (High fiber and water also help with
fullness).
Power of Ten Can Be Found on Every Food Label
Rule # 1:
Foods with 10 gr.
of protein or more
produce
FULLNESS
Rule #2
Foods with
10 grams of
sugar or more
cause HUNGER
What to Do If You Are Hungry?
Go thru this mental check sheet:
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Jump Start Your Metabolism with Dr Lipman HCG Diet
1. Am I thirsty?
2. Did I skip or have too small a meal?
3. Did I eat foods with sugar> 10 grams, or protein less than 10 grams,
4. Is it really hunger or something else?
5. It’s normal to be hungry at certain times.
3. Eating on the High Metabolic Plans
Unlike any weight loss plan you may have tried before all of the food choices are grouped
into 4 food menus, one for breakfast, lunch, dinner and snacks. The best choices and
portions are provided using thumbnail pictures of the food. The difference between HMP1
and HMP2 are the amount of carbs at breakfast and dinner. Each meal is described in detail
starting with breakfast:
Every weight loss study has found that both adults & children struggling with their weight
are more successful if they have something to eat for breakfast. It’s about metabolism and
about control and making better choices later in the day.
Secrets to a Good Breakfast
1. Drinking only juice is the same as skipping breakfast.
2. Skipping breakfast will lead to poor choices at lunch and loss of control over the foods
for the rest of the day.
3. Convenience “rules” at breakfast—It’s easy to avoid bagels, pastries, donuts, muffins,
sugary cereals, and pop tarts, if alternatives are easily available.
4. Choose foods high in protein and low in carbs with easy portion control.
What to Avoid at Breakfast
Avoid Always: Having NO breakfast; also avoid only juice, bagels, muffins, sugary
cereals, pancakes, donuts, pastries, fast foods.
HMP1: ( first 14 days): Avoid cereal and bread for breakfast
More About Breakfast:
There are many good choices for breakfast, both for sitting down or on-the-go eating.
Even foods as simple as a piece of string cheese, a protein bar or even an apple are better
than nothing. People that have breakfast are less hungry through day, make less mistakes
at lunch, and actually improve cognitive functions (less low blood sugar?) Trying to
”save” the calories for later only leads to eating more over the course of the day.
Breakfast is more concerned with quality than quantity. It’s the protein at breakfast (not
the fat) that provides for fullness all day. Here are some of the best selections for
breakfast.
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Part 2: Dr Lipman’s High Metabolic Plans (HMP1 & HMP2)
Not on HMP!—first 14 days
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Jump Start Your Metabolism with Dr Lipman HCG Diet
2. Lunch is the Small Meal of the Day: The Return of the Sandwich
Most people naturally assume weight gain is due to snacking and poor food choices
or portion sizes at dinner. Although this may be partly true, the mistakes made at lunch
can far outweigh a few bad snacks or a large meal at dinner. Hard to believe? Read on. A
sandwich, sub, salad, or soup each average about 400 calories. Fast foods, fried foods,
and hot dishes containing meat, chicken, rice, potatoes, or pasta (a large meal), typically
average between 1,000 and 1,600 calories. The difference between the two types of meals
can be as much as 1,200 calories per day. The extra 1200 calories from eating the wrong
lunch just once a week will add an extra 175 calories per day, or a weight gain of almost
2 pounds per month. If you are eating two large meals on the same day, even if it’s only
once a week, you can easily gain 20 pounds in a year.
Sandwiches Are One of the Least Known Secrets of Successful Weight Loss
Sandwiches are convenient, pleasing, have easy portion and calorie control and are
inexpensive. They make an ideal lunch. In
America, sandwiches are everywhere. They fit
our on-the-go lifestyles. You can eat them
indoors or out, while seated in a car, bus, school
or van. They can be carried in a brief case, bag
or purse.
Sandwiches Have Perfect Calories- Perfect
Portion Control-Perfect Side Dishes:
In fact, sandwiches offer many advantages besides convenience, taste and price.
They have easy portion and calorie control. The side foods that accompany sandwiches
are salads, fruit and chips, not rice, pasta or potatoes. Any sandwich can be made for less
than 300 calories. Sandwiches can be replaced by subs and wraps which offer variety,
and have the same calories as a typical sandwich. Look at the picture of the ham and
cheese sandwich. Adding the lettuces and tomato and even other vegetables makes the
sandwich larger and thus more filling. The protein is “diluted” with zero or almost zero
calories fillers- the vegetables. Remember, the larger a food item, the more filling it
becomes. Fullness is regulated just as much as by what is seen as what is eaten.
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Part 2: Dr Lipman’s High Metabolic Plans (HMP1 & HMP2)
More About Lunch on HMP Plans: Little Differences
Secrets to a Good Midday Meal: Keep it Small and Light and Foods Served “Cold”
1. Few people that work inside a building all day can eat two large meals in a single day without
gaining weight.
2. The time of day when a meal is consumed has no implication on weight gain or loss so save
the big meal for the evening. A large evening meal is with family.
3. “ Foods served cold” are low in calories and their portions are easy to control,
4. Eating a small lunch guarantees that there will be only one large meal eaten per day.
5. Sandwiches, wraps, subs make great choices-easy portion control and no high calorie side
dishes are usually eaten with sandwiches or subs.
What NOT to do at Lunch: Avoid skipping lunch, eating fast food, and fried food, and meat,
pieces of hot chicken, fish, pasta, rice, potatoes, pizza, or leftovers from the previous night’s
HMP1 Plan (first 14 days): eliminate subs. Stick to wraps(low carb) and breads( low carb,
if possible)
The perfect lunch contains low calories and high protein, and has portions that
are easy to control. Foods usually served cold (they may or may not be warmed up) are
your best choices. These include sandwiches, subs, wraps, salads with tuna, slices of cold
chicken or turkey, fruits, cottage cheese, and yogurt.
Having a sandwich or a sub at lunch is a far better choice than, for example, half a
chicken with brown rice. The carbs from the bread on a sub or sandwich are not nearly as
significant as the hundreds of calories in the chicken and brown rice, which also have
portions that are difficult to control. Most people try to control their portions at dinner.
However, when it comes to lunch in a restaurant, a cafeteria, or even at home, they eat
whatever is placed in front of them. From the food menu below you will see how easy it
is to make the best choices.
In both of the plans in the High Metabolism Plan, lunches are the same, except that
subs should be eliminated for the first 14 days. Stick with wraps and whole wheat
bread.
Women pick any two choices below and men can pick three choices:
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Jump Start Your Metabolism with Dr Lipman HCG Diet
Not On the HMP1- first 14 days
3. Snacks Prevent Hunger and Feelings of Deprivation
Snacks can save your day, so you need to know what are the best snacks to prevent
hunger and provide satisfaction. The benefits of snacking for everyone include:


Binge control. Snacking on a high-protein bar, yogurt, a piece of fruit, results in
eating less total calories during the day.
Extra energy and nutrients. Snacking fits our busy lifestyles, offers flexibility,
and helps stave off hunger. Healthy, grab-and-go snacks can be a good source of
nourishment.
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Part 2: Dr Lipman’s High Metabolic Plans (HMP1 & HMP2)
Snacks and desserts are useful. They will arm you with an option to prevent hunger and
feelings of deprivation, if they are the “right” snacks at the “right” times of the day. Here
is what you need to know about snacks--which ones to eat and which ones to avoid:
Secrets to a Good Snacks
1. They provide protein, which prevents falls in blood sugar, especially late in the afternoon.
2. They can satisfy cravings, prevent hunger and feelings of deprivation.
3. Both convenience and cravings “rules.” Seek 100-calorie snack bags of cookies, crackers,
chips and 100 calorie portion controlled ice cream-like bars, light cheese, popcorn, low fat
yogurt, smoothies
What Snacks to Avoid:. Traditional snack foods are high in calories, carbs, sugar, or fat, and
often have serious portion control issues. They can easily exceed 300 or 400 calories. Avoid
ice cream in cartons (low or not), cookies, candy, cake, chips, regular cheese, nuts, and seeds.
For HMP1 (1st 14 days): Absolutely NO snacks with sugar, there are numerous
snacks without sugar.
More About the Best Snacks:
Perfect snack foods are the ones that are easy to obtain, inexpensive, high in protein, and
low in calories and carbs, have portions that are easy to control, and, most importantly,
are pleasing and satisfying. Fruits and vegetables are unlimited snacks, and can be eaten
at any time with no restrictions. Perfect snacks have maximum 100 to 140 calories per
serving and should be packaged in portion-controlled containers. Portion control is easy,
as one bag is a single portion.. All of these snacks are pleasing, provide fun and comfort,
alleviate anxiety, and prevent feelings of deprivation. All of these snacks are low carb.
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Jump Start Your Metabolism with Dr Lipman HCG Diet
4. Dinner is the Big Meal of the Day: The Whole Family Eats Together
Dinner is the large meal of the day. The family sits down together and has this
meal together. It’s an important time to talk about the day’s events and future plans. Even
15-20 minutes set aside for this meal is better than nothing. The TV and homework go
off. The protein and carb part of the dinner is where portion control counts.
Secrets to a Good Dinner: The Large Meal
1. Dinner should be the big meal of the day; it’s the time to relax, eat with family
2. Many items are completely or almost unlimited, including soups, salads, and vegetables
served without butter or with low-fat or fat-free salad dressings.
3. Choose baked, barbequed, or grilled entrees, not fried dishes, NO FRIED FAST FOODS
4. Be careful with proteins and carbs that have portions that are difficult to control.
What NOT to do at Dinner
Avoid fast foods, fried foods, and large portions of meat, chicken, pasta, potatoes, and pizza
For HMP1 (first 14 days): No carbs-no pasta, rice, potatoes, bread
.
More About Dinner on the HMP1 and HMP2 Plans: Its all About the Carbs
The biggest challenge to any meal of the day is fast food, because of its high calorie
content. In addition, foods with difficult portion control, such as proteins and
carbohydrates, require special attention; the more caloric a food, the more critical its
portion size.
Below are suggestions for the dinner meal. Remember, portions are most important when
eating beef, pork, and carbs.
For the first 2 weeks of this phase: eat anything you see on the picture below, but
none of the carbs. After 2 weeks you can return to Phase 1 and 2 or the HCG plan
or continue with this plan, and add back the carbs, but watch the portions.
36
Part 2: Dr Lipman’s High Metabolic Plans (HMP1 & HMP2)
Not on the HMP 1-- 1st 14 days
Summary of the High Metabolic Plans
You have seen there are very little differences between the two plans. Its always a
balance between calories, carbs and protein. Calories are always the most important
factor. Here are the differences again:
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Jump Start Your Metabolism with Dr Lipman HCG Diet
HMP1: Begins right after HCG or can be used alone. No carbs at breakfast or dinner.
No snacks with sugar, no subs at lunch. There is some bread at lunch to encourage low
calorie sandwiches and wraps.
HMP2: Can be used after HMP1, about 14 days, or used on its own. There are a lot of
choices. Carb protions are limited.
5. It’s All About Drinks with Sugar or Fat
Drinks with sugar or high fat are the easiest to change. The six year old drinks 2 juice
boxes worth of sugary drinks a day-- at least 200 calories and 44 grams of sugar. The
typical teen will drink at least 2-3 cans of soft drinks. That is at least 280 calories and
more than 80 grams of sugar. Many adults even drink more. All of this adds up to a lot of
unnecessary calories.
How bad are they? A single sugary or fatty drink
is 100-180 calories or more, when consumed for a
year it adds 10 lb. (There are a lot of drinks with
many more calories.)
Focus: Drinks with sugar or fat are the easiest
things to change. There are a lot of great drinks
that everyone likes that are zero or near zero
calories and sugar.
Bad Choices: soft drinks, juice boxes, sports
drinks like Gatorade, fruit punches, fruit juices
(whether you squeeze the juice or Tropicana squeezes it, they are all the same), whole milk
and regular and even low fat chocolate milk,
Smarter Choices: water, zero calorie health and sports drinks, Crystal Light, diet soft
drinks, fat free milk, New Powerade Zero from Coca Cola.
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Part 3: Discovering the Secrets to Speeding Your Metabolism
Part 3
Discovering the Secrets to Permanently Speeding Up Your
Metabolism
The first step in boosting your metabolism permanently is determining your
own personal calorie expenditures and needs. Once found you can quickly
decide if your metabolism is normal, slow or fast. There are many secrets to
increasing your metabolism without starving yourself to death or going to the
gym and spending hours. In this section you will review the different aspects of
metabolism, determine your basal metabolic rate and food needs.
You will then discover all of the causes of a slow metabolism. Identifying
simple causes of slow metabolism is the first step in successful long term weight
loss.
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Jump Start Your Metabolism with Dr Lipman HCG Diet
Daily Food Diary
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Weight
Breakfast
Snack
Lunch
Snack
Dinner
Snack
HCG
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Part 3: Discovering the Secrets to Speeding Your Metabolism
Speeding Up Your Metabolism is the Key to Weight Loss
Your answer to easy weight loss and maintenance is your metabolism-the energy burning
furnace we all have in our bodies that burn calories 24 hours a day, 7 days a week.
Metabolism is every metabolic process that is going on in your body. Each time you eat,
whether it’s fat, protein or carbs, the chemicals in the cells of your body tear apart the food
and turn it into energy that keeps your heart beating, your brain working and your body
warm. The faster the metabolism, the faster calories are being consumed. The more you
burn, the easier it is to lose weight. The slower your metabolism the harder it is to maintain
your weight and even more difficult to lose weight. Your daily metabolism consists of 4
different components:
1. Basal metabolism: 65-75% of total metabolism: ~ 1300-2000 calories/day: This is
the energy needed to breathe, maintain a normal body temperature, and maintain
circulation and brain activity.
Amount of Energy: variable but as much as 1300 to 2000
calories per day
Can I Increase It? Yes, some of the factors are genes,
age, and gender related, however, this is the area where
changing the type of foods, intervals, medications &
supplements can raise your metabolism significantly.
2. Digestion of food: 10% of Daily Calories ~ 140-200
calories/day: This is the energy needed to digest,
metabolize, store and process food.
Amount of energy: not much variation
Can I Increase it? YES, by selecting better foods and
drinks, changing eating times and eating intervals
3. Daily Activities: 15-30% ~150 to 300 calories/day for people with sedentary jobs, up
to 1000 or more calories for people with strenuous jobs. This is also called NEAT (short for
non-exercise activity thermogenesis. This is not the energy expenditure with planned
exercise.
Amount of energy: extremely variable
Can I Increase it? YES, very easy to move around more, take stairs instead of elevator,
park further from office or school. Even just walking 10 minutes
3 to 4 times a day adds hundreds of calories.
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Jump Start Your Metabolism with Dr Lipman HCG Diet
4. Planned Exercise: 0 to unlimited/day. This is the traditional “exercise” component.
It is not the exercise that occurs with activities of daily living, but the energy expended
by walking or jogging around the neighborhood, playing sports, going to the gym.
Many factors acting together and alone effect your metabolism. They include:
Age- younger people have faster metabolism than older ones
Genetics-one of the most important determinate of metabolism and body weight
Gender- men have faster metabolism than women
Job activities-many jobs simply are so sedentary they burn few calories
Medications- numerous medications slow metabolism
Medical problems- diabetes, hypertension, arthritis, low thyroid = slow metabolism
Depleted vitamins, minerals vital for metabolism
Skipping meals, eating in the middle of the night, eating large carb breakfasts,
Inadequate protein and too many carbs
Large, high carb snacks before bedtime
Calculating Your Metabolism and Calorie Needs
How to Calculate Basal Metabolic Rate (BMR)
The first step in deciding if you have a slow metabolism is to calculate how many
calories you need a day to maintain your body weight and your daily energy expenditure.
Your total daily energy expenditure is called your TDEE. It is the total number of calories
that your body expends in 24 hours, including all activities, digestion of food,
calories for heart beat, temperature, brain activity and more. According to exercise
physiologists William McArdle and Frank Katch, the average maintenance level for
women in the United States is 2000-2100 calories per day and the average for men is
2700-2900 per day. These are only averages; caloric expenditure can vary widely and is
much higher for athletes or extremely active individuals.
TDEE’s vary among individuals, some of the factors include:

Genetics. Some people are born with faster metabolisms; some with slower
metabolisms.

Gender. Men have a greater muscle mass and a lower body fat percentage. This
means they have a higher basal metabolic rate.

Age. BMR reduces with age. After 20 years, it drops about 2 per cent, per decade.

Weight. The heavier your weight, the higher your BMR. Example: the metabolic
rate of obese women is 25 percent higher than the metabolic rate of thin women.
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Part 3: Discovering the Secrets to Speeding Your Metabolism

Body Surface Area. This is a reflection of your height and weight. The greater
your Body Surface Area factor, the higher your BMR. Tall, thin people have
higher BMRs.

Body Fat Percentage. The lower your body fat percentage, the higher your
BMR.

Diet. Starvation or serious abrupt calorie-reductions can dramatically reduce
BMR by up to 30 percent. Restrictive low-calorie weight loss diets may cause
your BMR to drop as much as 20% (without HCG, of course.)

Thyroid gland. Thyroxin (produced by the thyroid gland) is a key BMRregulator which speeds up the metabolic activity of the body. The more thyroxin
produced, the higher the BMR.
Quick Estimate of Calorie Needs to Lose Weight
Women:
To Maintain Weight - Multiply your weight (in pounds) by 12 (10 if you
are very sedentary) this is a rough estimate of daily calories needed to maintain
weight.
To Lose Weight - Deduct 500 calories from this figure. This gives you a rough
estimate of the daily calories needed for you to lose about 1 pound per week.
Men:
To Maintain Weight - Multiply your weight (in pounds) by 14
this is a rough estimate of daily calories needed to maintain weight.
To Lose Weight - Deduct 500 calories from this figure
This gives you a rough estimate of the daily calories you need to lose about 1 pound
per week.
Calculation of BMR-Your Metabolism:
1. The Miflin-St Jeor equations for basal metabolism:
Male: BMR = 10×weight + 6.25×height - 5×age + 5
Female: BMR = 10×weight + 6.25×height - 5×age - 161
2. Another system is to use this equation:
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BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in
year )
This is still too complicated; I suggest using an on-line BMR calculator. RMR on line:
http://tinyurl.com/bmrnow
Do You Have One of the Causes of A Slow Metabolism?
Aging Slows Metabolism
Of all of the factors effecting daily
metabolism, the most well known one and
least understood is the gradual slowing of
metabolism seen with aging. Aging is directly
linked to a slower metabolism. The metabolic
rate of young children (6 years of age) is two
times that of adults. Increasing age equals
decrease in metabolism. The reason for the
high metabolism in children is that they are
growing and the large organs of the body—
brain, heart, liver, lungs, kidney account for a
large percent of body weight. At 18 years of
age basal metabolism is 25% less than at 6
years of age. Look at the table to the right.
Note the difference in metabolism between women and men and the fall in metabolism as
one ages. There is a 2-3% drop of basal metabolic rate every ten years.
Usually at about age 35, there is a noticeable reduction in metabolism. The main reason
for this slow down is a loss of muscle mass and a decrease in physical activity. Eat a little too
much food as you age and you have a formula for significant weight gain.
Gender May Effect Metabolism
There are relatively small differences in metabolism between men and women. On the
average, women's total metabolism(the number of calories burned for basal metabolism respiration, heart beat, maintaining body temperature, digestion and non exercise physical is
around 5 to 10 percent lower than men's. This is explained by differences in fat and muscle
mass between the two sexes. Muscle mass and bones size are far larger in men than in
women, even of equal weight. Women have a higher percentage of body fat than men. For
example:
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Part 3: Discovering the Secrets to Speeding Your Metabolism


A 30 year old male, weighing 160 lbs, has 72 lbs. of muscle and about 25 lbs. of
bone and fat.
A typical female of the same age who weighs only 125 pounds, has 38 pounds of
muscle, 15 pounds of bone, and almost double the amount of fat or 30 lb.
Even the expected body fat for females is between 20 to 30 percent while for men it is
between 12 to 20 percent. The differences are believed to be a genetically determined
variation for childbirth and narrow with increasing age. Because of these differences in
muscle mass, a male simply burns up more calories at rest than a female. It is not as simple
as a built in genetic differences in resting metabolism between men and women. Almost
every recent study finds that men are more physically active then women. Some of the
differences can be explained by difference in job related activities, while others by
differences in intensity of extra exercise, such as gym activities and outdoor sports.
Since men burn more calories even when they are resting and definitely more when they
are moving about, women have greater difficulty losing weight than men. Sorry ladies.
Before the men can, run off and think they can eat what they want, several weight loss
studies revealed only minor differences. In a 10 week report, men lost 17.6 pounds, while the
women lost 13.4 pounds. Different, but not a drastic difference considering they started at
different weights.
While gender differences in metabolism do exist, the differences in terms of total weight
loss are small. For both men and women, making positive lifestyle changes is still the most
important determinate of body weight, lifespan and fitness.
Is Menopause Slowing Your Metabolism? It’s All About Your Hormones
When a women’s menstrual periods have stopped for a year or when her blood shows high
levels of LH and FSH hormones (LH and FSH are hormones called gonadotropins that are
made by the pituitary gland in the middle of the brain) she is said to be in the menopause.
Usually this occurs between 45- 55 years, but there is a lot of variation. Often women follow
patterns of older female family members. Menopause is associated with many symptoms and
problems, for most women the most significant is unintentional weight gain. I will discuss
menopause in brief, and then the hormonal reasons for the weight gain and what you can do
about it.
Ovulation and Irregular Menses:
Prior to menopause, a woman’s FSH and LH levels rise and fall each month as eggs are
matured and released by her ovaries. The normal aging process effects the ovaries just like
every other organ in the body. It’s the normal aging process of the ovaries that is the root of
the whole problem. As the ovaries decline in function eggs are not released every month and
periods begin to be irregular. This period right before menopause is called the Periimenopause which may last for years. Women begin to experience hot flashes, night sweats,
fatigue, mood changes and weight gain. Gradually the ovaries no longer respond to
gonadotrophins and ovulations stops.
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Declining Hormones: Estrogens, Androgens, Progesterone and Weight Gain:
Estrogen, the female hormone made primarily in the ovaries, begins to decline as ovarian
function decreases. This causes skipped periods and failure to ovulate and eventually full
menopause. Estrogens are responsible for fat distribution in females: the “pear shape” where
most of the fat on the buttocks and thighs rather than the “apple shape” where most of the fat
is around the abdomen. Increasing fat distribution around the belly, itself causing serious
medical problems, begins in peri-menopause well ahead of the last menstruation. Estradiol
(an estrogen) is responsible for the normal cycle of breaking down fat molecules. With low
estradiol levels, fat cells become engorged with more and more fat—the result is weight gain.
Along with the fall in estrogen are falls in progesterone, another cause of menopausal
symptoms and—weight gain.
Women’s Body to the Rescue (or I Won’t Give Up the Fight!)
Most women’s body refuses to give into the aging process (or at least for awhile) and all
of the hormones made in different glands in the body rush to preserve the status quo.
The pituitary gland attempts to reverse these processes by making more and more FSH and
LSH in attempts to get the ovaries functioning again. This causes more and more symptoms
and weight gain. The symptoms of hot flashes, anxiety, depression, fatigue and night sweats
can be explained by the erratic fluctuations in hormones that occur in these years. Anxiety,
sleep problems and the hormones themselves cause—weight gain.
Fat Cells throughout the body enlarge and have the ability to make estrogens and are
stimulated to get larger so they can make more estrogens (they are poor producers of
estrogens) —the result is weight gain.
Male Androgen hormones: Women and men both have estrogens and androgens- each are
held in check by normal body processes. During menopause this whole balance breaks down
as estrogens fall, and the effects of androgens increase. What effects? Growth of dark hairs
on arms, and face, thinning of hair and most important fat deposition around the abdomen
and resulting weight gain.
Testosterone: Again a male hormone, present in females in small quantities. In this case,
testosterone made in the ovaries decreases as does estrogens. Since testosterone helps create
muscle mass (think of the weight lifters taking these medications illegally) there is fall in
muscle mass and a fall in metabolism. (Muscles are more metabolically active than
fat cells.) The result a slowing of metabolism and weight gain.
Insulin Resistance: The failure of insulin (hormone produced in the pancreas which regulates
blood sugar, principal causes of diabetes) is also associated with menopause.
This causes the body to turn as many calories as it can into fat. Eating high carb, high
glycemic indeed foods just makes the process easier for the body. The result is weight gain.
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Part 3: Discovering the Secrets to Speeding Your Metabolism
All of these hormones, acting together are responsible for the expected and “normal”
weight gain and change in body shape so common in menopause. About 93% of
menopausal women gain weight between the ages of 35 and 55. This can be as little as 10
lb to as much as 75 lbs or even more.
Giving Up Control: It’s very hard for anyone, female or male to accept that the fact that
there are changes going on in their bodies over which they have little control.
Weight gain in menopause is natural: The first step to reversing the weight gain
associated with menopause is to understand how it happens from a hormonal point of
view.
Stop driving yourself crazy, beating yourself up and feeling like a failure. This is the
second step.
Making some sensible changes: Changing your diet, physical activity, the times of eating,
Estrogen replacement are among the many changes you can make.
Is Lack of Simple Daily Activities Slowing Your Metabolism?
NEAT (non-exercise activity thermogenesis, coined by Dr James Levine from the
Mayo Clinic) are the activities than burn calories not related to planned exercise, or food
digestion. It’s the calorie burned by everyone as they do day to day activities like
shopping for shoes in a mall, walking in a hall way of school, or walking to the school
bus. NEAT can account for much greater calorie consumption than standard exercise. It
can differ by 100 or even 1000 calorie among individuals. Thermogenesis is the scientific
word for calorie burning.
3 Components of Energy Expenditure
In the figure above, the black column represents
how all of the day’s calories are used: part of
the calories for NEAT, & those calories for
basal metabolism (digestion, heart beat, body
heat). Not included are any calories burned up
by exercise or burned on a job.
Dr Levine divides NEAT into 2 types for adults
and one type for children and teens.
Occupational NEAT represents those calories
burned doing one’s occupation. A highly ambulatory or strenuous job like a package
delivery man or a construction worker burns 1000 calories a day, while most of us with
sedentary jobs only burn 100-200 calories a day. Remember, being busy is not the same
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Jump Start Your Metabolism with Dr Lipman HCG Diet
as strenuous. A good definition of a strenuous job means that 75% or more of the day’s
work occurs outside a building or vehicle.
Non-occupational NEAT are those calories burned doing our daily activities, excluding
those related to occupation. Dr Levine found that thin people even with sedentary
jobs spend 150 minutes more a day on their feet than overweight people and overweight
people spend 160 minutes more than thin people sitting. This is not a genetic change in
obesity people because it happened only in the last 20-30 years but an adaptation to the
sitting environment. Some people like to sit more than others.
What are the thin people with sedentary occupations doing? They are fidgeting,
standing on their feet instead of sitting, climbing steps instead of using the elevator, going
from room to room- often with little purpose, cleaning, watering the yard, and cleaning
their car. They get out of their car, instead of going to drive- thru restaurants, banks, and
even pharmacies. They will walk instead of taking the motorized walkways.
The overweight person has learned to do daily tasks with the least amount of effort.
Instead of getting up from his feet to get a file 4 feet away, he will slide his chair, or ask a
colleague to grab it for him.
The figure shows the time lean and obese
people spend in various activities. The time
and calories do not include occupational or
additional exercise beyond the normal day.
Graphs are courtesy of The American Heart
Association and Dr James A. Levine who I
thank for sharing this very important
information.
.
Do You Have a Medical Condition Slowing Your Metabolism?
Thyroid disorder – Only disorders of the thyroidhypothyroidism (under active thyroid gland) and
hyperthyroidism (overactive thyroid gland) can actually
slow down or speed up metabolism. While fairly
common, only 4% of the US population has an under
active thyroid gland. On the other hand, less than 0.3% of
the population has an overactive thyroid glandhyperthyroidism.
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Part 3: Discovering the Secrets to Speeding Your Metabolism
Low levels of thyroid hormone causes bodily functions to slow down. The symptoms of
hypothyroidism are subtle and gradual and may be mistaken for depression.
Here are some of the symptoms:
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Facial expressions become dull
Voice is hoarse
Speech slow, eyelids droop and the eyes and face become puffy and swollen
Weight gain and constipation
Intolerance to cold
The hair becomes sparse, coarse, dry, scaly and thick.
Many people develop Carpal Tunnel Syndrome which makes the hands tingle or
hurt.
The pulse may slow, the palms and soles appear slightly orange and the side part
of the eyebrows slowly falls out.
Diabetes may be another condition that causes metabolism to slow down. It's not
completely clear why diabetics have slow metabolisms, but they seem to have more
trouble taking off weight than non-diabetics. This may be related to their higher blood
sugar levels which fools the body into believing there's lots of energy around, resulting in
a slow down in metabolism.
Are Your Medications Slowing Your Metabolism?
Struggling to Lose Weight and Not Getting
Anywhere?
Steroids, Estrogens, Diabetic and Blood
Pressure Drugs Slow Metabolism
Numerous drugs have been associated with
unusual weight changes. These drugs are well
known causes of weight gain and include the well
known steroids such as prednisone estrogen’s and
birth control medications. While no one knows exactly how many prescription drugs can
cause weight gain, experts estimate the list includes more than 50 common medications.
The anti-seizure medication Depakote, diabetes drugs like Diabeta and Diabinese, and
the high blood pressure drugs Cardura and Inderal are examples. Medications taken for
heartburn drugs like Nexium and Prevacid may also cause drug-induced weight gain.
The medication-associated weight gain can be a few pounds -- or as much as 30
pounds over several months. In some cases, it is unrelated to the action of the drug itself.
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For example, if an antidepressant makes people feel better, their appetite may be restored
and they eat more. A few antibiotics like sulfa, Bactrim, Levoquin and pain medication
produce modest weight gain.
Psycho -active Drugs Lead the Way in Weight Gain:
Older antidepressants such as Elavil and Tofranil, and second-generation
antipsychotics like Zyprexa are the biggest -- and most recognized -- promoters of weight
gain. However psychoactive drugs, especially anti-depressants have been associated with
weight gain to far greater degree. Starting with mono amine oxidase inhibitors (Parnate
and Nardil) and Remeron. Some of the newer psychoactive drugs have less associated
weight problems.
Zoloft, Prozac and Effexor are well known for their weight increase potential. Paxil
may be the most significant weight inducer in this group. Wellbutrin, not an SSRI, is
associated with weight loss. Celexia and Lexapro are in between, with Celexia perhaps
causing less weight problems than most of the others.
It is not possible to predict who's most likely to gain weight from taking antidepressants. However, recent research has shown that people who gain weight within the
first few weeks more commonly have weight problems latter on during the treatment.
Many factors can be associated with the weight increase including improving mood, and
increasing appetite as well as reductions in metabolism.
Depression in it self can cause weight gain, so maybe it’s not the medications at all. It
is clearly a problem with the majority of anti -depressant drugs. It does not occur for
everyone, but when it does it can be very significant. Overall, it’s estimated that the
chance of gaining significant weight gain with anti depressants is about 25%. That’s a
very large number and needs to be considered carefully. One of the first things I do with a
new patient struggling to lose weight is to review the medications, especially the
prescription ones and the dose levels.
What to do if you suspect your medications may play a role in difficult weight loss?
First, never stop them cold turkey. That may be even worse. Keeping in mind that
everyone responds to these drugs differently, switching from one to the other often can
lessen the weight problems. Paxil has the most problems among SSRI's while Celexia
probably has the least. Recent evidence suggesting adding small doses of seizure drugs
such as Topamax or a drug used for alcoholism, naltrexone may lessen the problem.
Dosage: Many professionals recognize that the dose of these drugs needs to be
changed as time goes on. Often in a rush to get depressed or anxious patients better,
doctors will increase the dose too quickly and actually overshoot the optimal dose. Often
lower doses work just as well after a few months. You need to check with your own
physician.
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Part 4:
Keeping Your Metabolism Jumping Permanently
Once you have discovered your metabolism and the many factors influencing it, you need
some simple techniques described in this chapter to keep you metabolism jumping
forever.
This includes WHAT YOU EAT, WHEN YOU EAT as well as SUPPLEMENTS and
EXERCISE.
.
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Part 4: Keeping Your Metabolism Jumping
Daily Food Diary
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Weight
Breakfast
Snack
Lunch
Snack
Dinner
Snack
HCG
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WHAT You Eat Increases or Decreases YOUR Metabolism
Every time you eat you burn calories no different than when you ride a bike or climb
a flight of stairs. How can eating burn calories? How? It's part of the metabolism, the
breaking down of food to obtain the energy/calories. It takes calories to break the food
down into small particles, to open up the energy inside the food and to fully digest,
absorb and utilize them. This process is called thermogenesis. It accounts for about 10%
of the total daily energy expenditure.
Negative Calorie Foods: Can You Really Increase Your Metabolism By Eating
More?
The “thermal” effects of food, i.e. that eating foods can increase calories burned has
been a popular Internet subject recently. Consequently there is a lot of misinformation.
The theory is that you can lose weight by eating lots of these negative calorie foods.
Proponents claim, for example, you will burn 80 calories digesting a 25-calorie piece of
broccoli, for a net loss of 55 calories. Celery is another commonly cited example of a
negative calorie food because it's made mainly of water and cellulose, an indigestible
vegetable fiber. Other foods sometimes labeled as negative calorie include asparagus,
berries, broccoli, cauliflower, grapefruit and cabbage. These foods that contain few
calories do require a large amount of energy to digest compared with the amount of
calories they provide, however, this does not mean that it is significant enough to result in
weight loss.
Here is a list of foods, where the energy to digest them, might exceed the total calories:

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
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Cayenne Pepper
Salsa
Hot Peppers
Hot Peppers
Ice Water
Green Tea
Apple Cider Vinegar Drink
Cabbage
Celery
Brussel Sprouts
Broccoli and Cauliflower
Lemon or Vinegar
Vinaigrette Dressing
Grapefruit
Berries
Fatty Fish
Soup
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Many of the foods presented as “negative calorie foods” are vegetables, fruits and nearly
zero calorie drinks such as lemon water, ice tea green tea. All of these can help in any
weight loss plan. But they are not a magic bullet for weight loss.
Increasing Metabolism by Adjusting The Protein, Fat and Carbs:
The concept of thermal effects of food and thermogenesis can play a large role in
increasing metabolism when the emphasis is placed on making better food selections.
Our chief nutrients are found in three groups: fats, proteins or carbohydrates. They
are called macronutrients because they are our source of calories and energy. Metabolism
is the way our cells, organs and tissues in our bodies treat these foodstuffs. Macro means
big, and these foods are required in huge amounts to keep up our development,
metabolism, and other bodily processes. Our organic structure demands other nutrients,
too, including vitamins and minerals. However, these nutrients are required in more
modest measures and are named micronutrients. In this context "micro" means a very
small amount. While decisive for our body micronutrients don't supply people with
energy or calories.
Protein Increases Metabolism
Protein is the principal element of our organs, muscular tissue, all our living cells, and
is present in all body liquids. Proteins are amino acids stitched together in chains. Twenty
amino acids are needed and all must be present in sufficient quantities in order for body
processes to function. Nine of the 20 amino acids are termed essential because they
cannot be produced by the body; and must come from food sources.
Proteins that contain all 20 amino acids are called complete proteins, and they are
found in animal sources: meat (poultry, fish and other meats) and dairy (eggs and milk
products). Proteins that come from plant sources are considered incomplete because they
do not contain all 20 amino acids, though you can combine different plant sources to
obtain all of them. Proteins come in different forms and can be found in plants just as
much as in animal products.
Fat: The Good, Bad and the Ugly
Fat, like protein, is necessary part of building body organs and cells, and it a helps in
the absorption of some vitamins and other nutrients. And just as there are essential amino
acids, there are essential fatty acids which must come from food sources. The secret is to
consume as much of the unsaturated “good” fats and avoid as much as possible the highly
saturated “bad fats.”
Carbohydrates: Slow Down Metabolism
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Carbohydrates are chains of small, simple sugars that are a major source of energy.
When consumed in the body, they are broken down in the stomach by various enzymes
and absorbed as sugar or glucose into the blood circulation. When carbs are eaten in
excess, some of them are stored for future use in the liver as glycogen, the rest are turned
into fat. This process explains why everyone wakes up in the morning, often after 15
hours of no eating and the blood sugar is not zero.
Carbohydrates come in two forms: simple sugars like glucose, fructose, lactose and
sucrose which are small molecules and are quickly absorbed by the stomach and raise
blood sugar. Other carbs are larger molecules and take longer to process. The latter group
includes starch, and cellulose. They are found in vegetables and unrefined whole grains.
Think you will lose weight using brown sugar instead of white, or avoiding the high
fructose corn syrup for real sugar? Think again. Over the last year sugar research has
revealed that all sugars: white, brown, raw and even high fructose corn syrup are the
same 15 calories per teaspoon. No sugar is really "natural" and that high fructose corn
syrup once thought "toxic" is not so bad. Thinking has swung around.
The real issue is the difference between all the sugars and the artificial sweeteners.
That’s where the obesity epidemic needs to be focused. Artificial Sweeteners Are Safe
Sugar has been taking a real beating in the past several months. Jane E. Brody a science
writer for the New York Times (February 10, 2009) discusses some of the newest
information on the role of sugars. She points out that all sugars contain a combination of
glucose and fructose, all are processed and all have exactly the same calories. If you
understand the process, you will see how little difference there is.
How Thermogenesis of Food Can Be Used to Increase Metabolism
Proteins: 30% thermic: When it comes to thermogenesis, protein foods are the most
significant. What does that mean? When you eat a 300 calorie chicken breast, it may take
up to 90 calories to break it down, digest and absorb it. In reality, the 300-calorie chicken
breast can end up being only 210 calories. Not bad, “you get your chicken and eat it too.”
Trying to achieve at least 0.8 grams of protein per lb. body weight provides a lot
of support for your metabolism.
Carbohydrates are roughly 10-12 % thermic and fat is only 3% thermic. The marked
difference between fat and protein should be noted. Why fat has so little thermic effect is
unknown, most researchers think it is do to the very slow gastric emptying time and slow
absorption of fats.
How Long Does This Increase Thermogenesis Last?
Most research studies indicate that metabolism begins to return to normal about 3 hours
after the ingestion of the food.
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Increasing Metabolism Means Eating More Protein.
“Nearly every recent study reveals that eating plenty of protein can increase your
metabolism, causing you to burn an extra 150 to 200 calories a day”, says Jeff Hampl,
Ph.D. "Protein is made up mainly of amino acids, which are harder for your body to
break down [than fat and carbs], so you burn more calories getting rid of them," he
explains.
That doesn't mean you have to live on the high-protein Atkins diet. But you should
make sure that 10 to 35 percent of your total daily calories come from protein. So if
you're on a 1,800-calorie diet, 360 to 630 of those calories should come from lean sources
of protein, such as fish, chicken, low-fat cheese, yogurt and legumes. Aim to have a
serving of protein, a hardboiled egg, a stick of low fat string cheese, a small can of tuna, a
turkey or ham roll, or even a small protein bar. Here are some of the easy to find protein
snacks which serve not only to prevent your blood sugar from falling during the
day, but also to keep your metabolism high.
Protein for Breakfast Raises Your Metabolism All Day
Going to the gym or breakfast? may be the choice facing some well intentioned
dieters every morning. If you had only time for one of these, which would be more
important?
The answer is clear, breakfast trumps exercise every day. How can that be? Why is
breakfast so important? It can add calories. The answer is simple, if you look at all of the
overweight people that lost and kept their weight off, the one thing in common is that
90% of them have breakfast most days of the week. In terms of exercise: 50 to 60%
exercise 4-5 days a week. Just using this data, as unscientific as it is, suggests that
breakfast may be very important.
Here are the reasons breakfast is more important than exercise: It's about eating and it’s
about metabolism.
1. It's easy for something in everyone's life to come in the way of exercise-exercise for
most busy people is low down on priorities.
2. Breakfast, especially when eaten in the car, at school or at work takes no time.
3. Breakfast prevents most people from grazing during the morning, and making poor
selections at lunch. It helps us slow down how fast we eat lunch. Fast foods and big
restaurant type of lunches are easy to consume, especially if co-workers are eating them.
Breakfast helps protect us from this kind of eating.
4. Eating breakfast speeds up your metabolism, just like eating small meals all day.
However, it’s not nearly as great as you might think.
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If you are struggling to lose weight, think "breakfast." At home, in the car, at work, at
school anywhere as long as you don't skip it. "Your metabolism slows while you sleep,
and it doesn't rev back up until you eat again," explains Barbara Rolls, Ph.D., professor of
nutrition at Penn State University and author of The Volumetrics Weight-Control Plan.
So if you bypass breakfast, your body won't burn as many calories until lunchtime as it
would have been if you had breakfast.
In a study from the American Journal of Epidemiology, volunteers who got 22 to 55
percent of their total calories at breakfast gained only 1.7 pounds while those that ate zero
to 10% of their calories at breakfast gained more than 3 lb. over the same time period. In
another study published in the same journal, volunteers who reported regularly skipping
breakfast had 4.5 times the risk of obesity as those who had at least something to eat for
breakfast.
High Carb Breakfasts vs. High Protein
Pick Protein for Lunch To Continue Your Metabolism All Day
More than 140 years ago, Dr. Burney highlighted the misconception that lunch should
be the large meal of the day. This remains a misconception to this day. Your lunch should
be a small meal. For many reasons, people think they will not burn off a large meal if it is
consumed at night. However, most of us with sedentary jobs (you spend 75% or more of
your work time inside a building or vehicle) cannot burn off large meals any time,
regardless of whether it’s breakfast, lunch, or dinner. Stick with the protein lunch
as outlined in part 2.
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Pick as Much Protein as Possible for Dinner: The Final Large Protein of the Day
The more protein and the least carbs for the evening meal the better. However, you
need to watch the calories as well. Some proteins like fatty beef or pork, or cheese have
too many calories. Lean meats, white meat of chicken and fish are the best choices.
Avoid as many carbs as possible.
How Many Times a Day Should I Eat?
The traditional answer is to eat every 3 or 4 hours, or six times a day, since this
will increase your metabolism. The problem is that people struggling to lose weight need
to eat less and become less fixated on food. What happens to most people when they eat 6
times a day, is the calories and snacks get out of control and they gain weight.
Is metabolism really increased by frequent meals? The answer is YES, but not very
significantly which can easily be cancelled out by the increase in food.
The answer: Have a high protein breakfast, lunch and dinner. Avoid the carbs. Have a
high protein snack late in the afternoon and one in the evening if you chose. That’s 3
meals and 2 snacks a day.
Watch the Alcohol: Decreases Your Metabolism and Makes You More Hungry
Numerous studies from all over the country have come to the conclusion that having a
drink before a meal causes people to eat around 200 calories more. Whether this is due to
the social situation of some drinking, the fact that a lot of drinking occurs out of the
home, especially on weekends where people tend to eat more or because of social
situations, the bottom line is more alcohol – more eating and snacking.
Research has found that the body burns off alcohol first, thus the calories in the rest of
the meal are stored as fat. Drinking alcohol makes easy weight loss difficult: Alcohol
causes far more significant problems than might appear by looking at the number of
calories in a drink. After all, a glass of wine is only 90 calories.
* Alcohol has empty calories; it has no nutritional benefit
* Alcohol has almost the same calories as fat (7 calories per gram).
* Alcohol is accompanied by high calorie snack foods
* Alcohol lowers inhibitions making portion control difficult
* Alcohol mixes are often higher calories than the alcohol itself
* Alcohol stimulates appetite
* Alcohol often interferes with sleep
All of these effects, especially the unplanned calories that often accompany alcohol,
cause weight gain. Studies in the journal Angiology in 2008 found few problems with
small amounts of alcohol, but significant increases in weight and medical complications
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with heavy drinking. No doubt the best and fast weight loss is when there is the least
amount of alcohol.
1. How alcohol stops fat burning- It decreases your metabolism.
When we eat protein, fat, or carbs, some of the food is burned immediately and some of it
is stored for future use. However, this does not occur when drinking alcohol. Alcohol is
used for metabolism first, and is used for energy until all of the alcohol is gone from the
blood stream. As this is happening, the body cannot use protein, fat or carbs for
metabolism. Less than 5 percent of the alcohol calories you drink are turned into fat. The
beer belly occurs not because alcohol is turned into fat but because for long periods of
time the alcohol, instead of the stored fat, is being used for energy.
2. Alcohol stimulates appetite as it suppresses control:
Alcohol suppresses control, the brain’s ability to say it has had enough—of both alcohol
and food. At the same time it makes people hungrier. The combination of more hunger
with less control is very dangerous for some dieters.
3. Alcohol causes poor sleep making weight loss more difficult.
Small amounts of alcohol make you feel sleepy but too much alcohol results in poor
sleeping, often the result of falls in blood sugar in the middle of the night. Some people
wake up and eat. Poor sleeping in itself contributes to weight gain. As we all age, our
metabolism slowly decreases. Most of us don't need to further decrease it by daily
alcohol!
4. Alcohol is associated with food mistakes:
This is the big difference between Western Europe and the U.S. Few Europeans eat
chicken wings with bleu cheese dressing, cans of nuts, chips, popcorn, trail mix, pretzels,
crackers and cheese, dips and candy. They drink their wine slowly and with no snacks.
When the main course comes the portions are small, so that portion control is easy -they
are small from the beginning and there are no "seconds."
If You do Chose to Drink, What Are the Real Secrets to Not Gaining Weight?
How Often to Drink Alcoholic Beverages:
It’s usually not the calories of the alcohol that are the problem in a diet plan, but the
other effects that make weight loss difficult. A good plan is to limit drinking to no more
than 3 days per week, usually the weekends and special events at the most. Drinking
every night, especially for relief of stress, often alone, should be avoided. Most
individuals, especially those with slow metabolism due to age or a sedentary occupation,
simply cannot afford to further lower their metabolism every day of the week by the
nightly consumption of alcoholic beverages.
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Choosing the “Right” Alcoholic Beverage:
Deciding to drink alcohol is a very personal choice. The secret, similar to the key to
selecting foods, is to make the best choice among all of the many possibilities. Similar to
the process of choosing foods, the smart dieter keeps the calories as low as possible and
avoids high-calorie mixes, often containing lots of carbs that cause hunger, such as juices
or tonic. At the same time, he seeks drinks where there is possible “dilution” with zerocalorie fillers. Examples of the latter are soda water mixed with scotch, vodka, or
whiskey; tomato juice mixed with vodka; and diet cola with rum. Using these zerocalorie “fillers” results in larger volumes of beverages, each having fewer calories.
No Fat Milk: Produces Fullness, Low Calories, Increases Metabolism
Women who consumed milk, yogurt, and cheese three to four times a day lost 70
percent more body fat than women who didn't eat dairy. Calcium, along with other
substances in dairy products tends to increase metabolism, while the low fat protein
produces fullness for hours. Michael Zemel, Ph.D. states that “Women reap the largest
fat-burning benefit when they consume three servings of dairy and 1,200 milligrams of
calcium. a day.”
Caffeine is America’s Drug:
Almost 90% of Americans ingest caffeine in one way or another.
Caffeine increases energy and mental alertness. Does it have long term negative
problems? Does drinking caffeine loaded beverages have heart or blood pressure
problems? Does caffeine help or hinder weight loss? Does caffeine increase metabolism?
More than half of all American adults consume more than 300 milligrams (mg) of
caffeine every day. Caffeine is naturally found in chocolate, coffee and tea, and is used to
add energy to most colas and energy drinks. It’s also found in diet pills and some overthe-counter pain relievers and medicines. Fifty six percent of Americans drink coffee
everyday- three cups each. The U.S. Food and Drug Administration list caffeine as a
"multiple purpose generally recognized as safe food substance".
Adrenaline, which acts as a chemical messenger between cells, was the first hormone
to be identified. Intense fear, anger or stress mobilizes adrenaline from the adrenal gland
providing us with energy, increases our blood flow, respiration and heart rate. Two cups
of coffee contain 250 mg. of caffeine enough to triple adrenaline in the blood.
Caffeine and Weight Loss
Caffeine and Weight Loss studies indicate that drinking coffee or tea with caffeine may
slightly boost weight loss or prevent weight gain. But there's no evidence that increased
caffeine consumption results in significant or permanent weight loss
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Appetite suppression: Caffeine may reduce appetite for a short time. But there's not
enough evidence to show that long-term consumption aids weight loss.

Calorie burning: Caffeine may help burn fat. But this is not significant so you will
not see it on a scale. You need to be careful not to confuse studies on rats in a
laboratory and humans. Just because metabolism may increase in lab animals, this
data cannot be transferred to humans.

Water loss: Caffeine acts as a mild diuretic, the mild water loss may temporarily
decrease your body weight
One study observed the effects of green tea (300 mg. of caffeine.) on metabolism and
weight loss. For the group of people who used the higher levels of caffeine, weight loss
numbers were also higher which suggested a connection between caffeine intake and
increased metabolism. There was a suggestion of decrease in appetite as well. However,
the group’s ability to maintain that weight loss was less.
The answer is that caffeine is probably weight neutral. It neither helps nor hinders
weight loss. The good news for coffee drinkers is that most of the long-term results are
positive. No clear harm seems to occur with caffeine ingestion. As to increasing or
decreasing metabolism, the evidence is also not clear. Some studies show an increase,
while others show no change. One needs to be careful because the well known increase in
figiting with caffeine may account for some increase in metabolism
WHEN You Eat Increases or Decreases YOUR Metabolism
Skipping Meals, Large Meals at Night and Wrong Snacks Can Lower Your
Metabolism
Skipping meals and eating too much in the evening can lower metabolism and not
only stop weight loss, but actually cause weight gain. However, depriving yourself of
snacks and pleasurable foods can make the whole problem worse.
Skipping Meals Leads to Slowing Metabolism or Food Mistakes Latter in the Day?
Which is the Most Important For You
Traditionally this has been the most common cause of slowing metabolism and is
very popular subject over the Internet. Most of the most recent scientific research has
shown that the effects of skipping a meal here and there have little effect on decreasing
metabolism. It has a lot of effect, however, on potential weight gain.
In earlier chapters, I presented the evidence that skipping breakfast causes loss of
control over the day’s food and poor choices at midday. Skipping lunch and snacks has
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the same affect—loss of control, poor choices and low blood sugar late in the afternoon.
Whether metabolism is really significantly lowered by a skipping a single meal is
unimportant.
What are important are repeated patterns of skipping. The bottom line about skipping
meals:
1. All of the evidence shows that people who have been successful year after
year in losing and maintaining their weight loss do not skip meals. This is
based on hundreds of thousands of individuals.
2. All of the data also show, it does not take much food to maintain blood
sugar and metabolism—a high protein bar, shake, a cheese stick, hard boiled
egg—about 60 calories and 6 grams of protein.
In the end it’s really not very hard to prevent your metabolism from falling by NOT
SKIPPING A MEAL. A meal does not have to be that much food nor take much time.
You can eat it as you walk out of the door, in your car or bus or even at work on your
desk.
Eating In the Evening or Middle of the Night: An American Habit Full of Possible
Dangers
It is part of the American way of life. After a hard day at work, you come home,
plop yourself down in front of the television and automatically start eating—a bag of
potato chips here, a pint of ice cream there, a package of cookies. By the time the late
night news comes on, you have ingested in just a few hours more calories and fat than
would be appropriated for the entire day. Evening is the time to decompress, to do things
that are personally rewarding to you, like watching television, reading, talking to friends
and playing with the children. Unfortunately, whether you are relaxing or doing chores,
consuming a massive amount of calories without even being aware of it is far too easy to
do at this time of night.
Just about the easiest and most common way to sabotage any weight loss program
is what happens between dinner and breakfast the next morning. This period is when we
have the least control over our cravings and make the worst food choices. Very few
people are satisfied with celery or carrot sticks as snacks, especially with large bags of
chips, cookies or ice cream nearby. In fact, people who are happy with healthy snacks
probably do not have a weight problem in the first place.
Contrary to popular opinion, all of the evidence proves that having the large
meal in the evening and the “right” snack has little effect on weight gain or weight
loss. The key is the consumption of “excess calories.”
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If evening snacks constitute the excess calories of the day, then they will be
responsible for the inevitable weight gain and must be seriously addressed. The secret for
evening eaters is not to deprive yourself of all evening foods, but to instead make smarter
selections.
Regardless of your pattern of nocturnal eating, the first step to getting it under
control it is to stop bringing “bad” foods into your house. If cookies, chocolates and the
creamy ice creams are not in your house at 10 PM, 11 PM or 3 AM, you cannot and
therefore will not eat them.
I tell every patient who comes to my office about the absolute necessity of
removing these foods from there homes. They include:
Bad carbs: soda, juices, cookies, candy, crackers, cake and ice cream
Salty foods: seeds, nuts, crackers and chips
Very few people have the ability to limit the consumption of these pleasureproducing foods, especially at night or during times of stress or fatigue. People, that
choose not to remove these foods from their homes face significant problems with
weight loss and, especially, weight maintenance. They often use excuses to justify their
habits, saying that the food is for the kids or their spouse, when it’s not. Even so,
changing the habits of one person always effects the entire family. In this situation,
eliminating these types of foods is for the best since nobody should be consuming them
anyway.
The solutions to evening eating for the majority of overweight individuals are to
first identify the problem and then find pleasing, low-calorie, portion-controlled
alternatives. Review Part 2 for much more about snacks.
Supplements Increase Your Metabolism:
Get Enough B vitamins.
Among supplements, if you are suffering from flagging energy, you need to make sure
that you are getting enough B vitamins. Vitamin B-12 in particular is one that is essential
for energy. To ensure you're getting enough B vitamins, consider taking a B complex,
plus a separate sublingual B-12. Some supplements that have been found helpful are
those that are naturally produced in the body. They include:
Co-enzyme Q10, also known as CoQ10 which supplies energy to muscles
L- Carnitine NADH (Nicotinamide Adenine Finucleotide) which helps cells convert
food into energy Canitine is produced by the amino acids lysine and methionine. It is
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essential for moving fat into the mitochondria of your body cells, where it is consumed.
Dairy and red meat contain the greatest amounts of carnitine.
Green Tea extract: Green tea is the main source of epigallocatechin gallate, known
better as EGCG. This healthy catechin speeds up your brain and nervous system, causing
your body to burn more calories.
Chinese Herbs: Schizandra--a Chinese herb that is used for fatigue and Ginseng are
also popular for energy. Before trying any herbs, supplements, or vitamins, you should of
course consult with your practitioner to ensure they are safe for you.
Capsaicin is found in red hot peppers. Human studies have shown that it causes an
increase in thermogenesis. In one long-term study, capasin produced a sustained fat
oxidation over time.
Choline is essential for fat metabolism. Without it fats and bile can become trapped in
the liver, causing cirrhosis. The Linus Pauling Institute recommends 550 milligrams
(mg)/day for adult men and 425 mg/day for adult women. A varied diet should provide
enough choline for most people, but vegetarians who consume no milk or eggs may be at
risk of inadequate choline intake. A choline supplement would help such people.
Hydroxycitric Acid (HCA) is found in a citrus fruit called garcinia cambogia. It inhibits
the enzyme in the body responsible for converting carbohydrates into fat. HCA works
best in a combination with a change in eating habit changes and exercise. HCA and
chromium together suppress appetite.
Are thermogenic products real or merely hype? A number of scientific journals have
published articles on this question, including The International Journal of Obesity and
Related Metabolic Disorders, Metabolism: Clinical and Experimental, American Journal
of Physiology have reported on increasing thermogenesis (fat burning) from ephedrine,
and green tea.
Exercise Increases Your Metabolism
Speeding Your Metabolism By Building Muscles
Muscle tissue is our largest organ. Most lay articles and trainers overestimate the
effect of muscle on metabolism. The best estimate is that muscle contributes about.5-7
kcal/lb. Using an average of 6 kcal/ lb, then muscle contributes about 20% to the day’s
total metabolism. Its interesting to note that the combined metabolism of the heart,
kidneys, lungs, brain and liver are 80% of the day’s metabolism, far greater than muscles.
It is also true that muscular tissue burns up a lot of calories, much more than fat does.
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What is the Effect of Increasing Muscle Mass on Daily Metabolism?
Not as much as you might think. The majority of peer reviewed resistance studies in
humans (lasting 2 to 12 months) reported an increase of only 2.2 to 4.5 lbs. of muscle
mass! Not what you hear in the gym. This would increase the metabolic rate by about 50
calories per day at best. Perhaps the real value of building muscle mass is that it helps
prevent the loss of fat-free mass.
Therefore the additional muscle you build up, the greater your resting metabolic rate
(RMR). Every muscle fiber burns up calories for you, even while you rest, and increases
even more when you exercise. This is the only way to truly increase your metabolism
permanently.
Don’t have time to go to the gym? You will be able to achieve large results with only two
12-minute weight lifting sessions per week. Executing just a single set results in about
the same bodybuilding benefits as three sets, as long as they're performed to muscle
fatigue. Weight training also gives your metabolism a short-term boost. A study
published in 2001 found that women’s metabolism remained elevated for as long as 2 ½
hours after heavy weight lifting. Not a bad way to add an extra 100 calories a day.
Speeding Up Your Metabolism with Aerobic Exercise
Regular, organized exercise involves a tremendous commitment of time and effort and
is surely not the “favorite” pastime of most people with weight problems. Beginning
dieters often start a weight loss program by spending thousands of dollars on home
exercise equipment or go to a local gym, pay the $150.00 membership fee and sign up to
have $45.00 withdrawn from their checking account each month. Whether the driving
force is guilt from a lifetime of inactivity or the desire to be part of the “skinny crowd,”
the result is usually all or nothing. Unfortunately, failure occurs more often because
exercise has never fit into many people’s lifestyles before.
In his extensive clinical study published in the Journal of the American Medical
Association (JAMA) in 1999, Dr. Anderson proved what many people suspected:
overweight individuals do not have to act like athletes or spend hours in a gym to lose
weight and become healthy. Dr. Anderson and other researchers emphasize that
sedentary, overweight individuals can be successful in their weight loss plans with a
simple and slight increase in the amount of physical activity in their daily lives.
Discovering the Lifestyle Aerobic Exercises
Any extra calorie-burning movement that you can add to your life as a part of
your normal daily routine is what I like to call a lifestyle exercise. The concept is to
integrate these extra activities in a way that does not disrupt your normal daily routines.
This will allow a few extra calories to be burned off and adds some other health benefits
to your life. The old saying “habits are hard to change” can apply to positive as well as
negative behavior. In this case, the “habit” we want to incorporate is almost unconscious
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daily exercise. Dr. James Hill at the University of Colorado has written extensively on the
use of lifestyle exercises for weight loss and maintenance. He advocates walking an
additional 2000 steps per day which translates to burning an extra 100 calories per day.
The emphasis on what I call lifestyle exercises are both realistic and simple and can be
done by just about anybody, anywhere, at any time.
Examples of lifestyle exercises include:
 Taking the stairs instead of the elevator
 Parking the car at the far reaches of the parking lot
 Getting off the bus a stop early and walking the distance to your destination
 Walking or biking on errands
 Delivering a message in person in an office, instead of by e-mail
 Walking your dog an extra block
 Doing yard work
Some people have enough self-discipline to implement these lifestyle exercises
naturally. However, the majority of people need a more formal plan and something more
structured than taking the stairs every day, but less structured than going to the gym four
days a week. For a more formal lifestyle exercise program, try walking. Most of us have
the equipment with us to do this every day, even when traveling. Walking costs nothing
and can take as little as a few minutes. Even walking for ten minutes several times a day
can help stimulate weight loss and, more importantly, will improve your cardiovascular
health.
Benefits from Regular Lifestyle Exercises
What I call regular lifestyle exercise can actually assist your weight loss and,
more specifically, help you through plateaus. I’m not talking about two hours in a gym.
Instead, the addition of small amounts of physical activity to your daily routine can
improve many aspects of your health. Moreover, such improvements can be experienced
by virtually everyone, regardless of age, sex, or physical ability. They will not require
great commitments or an enormous amount of will power. Following are some of the
additional benefits of regular lifestyle exercises.
Strengthens your cardiovascular system
The term “cardiovascular system” refers to your heart and your blood vessels.
Cholesterol buildup in your arteries can cause strokes and heart attacks. Regular physical
activities prevent this from happening in three different ways:
 Lower the buildup of bad cholesterol (LDL) in arteries by increasing the


concentration of good cholesterol (HDL)
Prevent the onset of high blood pressure if you are at increased risk of
developing this condition
Lower your blood pressure if yours is already high
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Keeps bones and muscles strong
Regular physical activities are one of the best methods to prevent osteoporosis
and strengthen your muscles. Choose lifestyle exercises that bear your body’s weight,
such as walking and jogging.
Can help to break through plateaus
Physical activities will help to increase your metabolism again after the normal
slowing that accompanies weight loss. In this case, I do recommend working a little
harder while doing your lifestyle exercises. Walk a little faster and maybe a little longer
to break a sweat. And maybe add one or two more physical activities to your day during
those periods.
Prevents and manages diabetes
Regular physical activities, coupled with weight loss, are important ways to control your
blood sugar. Exercise helps insulin work and can lower your blood sugar.
Eases depression and manages pain and stress
Regular physical activities can help fight depression by activating the
neurotransmitters (chemicals used by your nerve cells to communicate with one another)
serotonin and norepinephrine. Exercise also stimulates the production of endorphins,
other neurotransmitters that produce feelings of well being.
Reduces your risk of certain types of cancer
Regular physical activities may help lower the risk of cancers of the colon,
prostate, uterus, and breasts.
Helps you sleep well
A good night’s sleep helps maintain your physical and mental health. Moderate
physical activities at least three hours before bedtime can help you relax and sleep better
at night.
Helps prolong your life
In addition to making you feel better, regular physical activities definitely prolong
your life expectancy.
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