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Healthy Loading Options

Loading is key to making phase 2 a success for you! Those who do not load correctly experience hunger during the first three to four days of the 500 calorie diet, while those who load correctly report low-to-no hunger.  

The protocol burns your abnormal fat stores for fuel, but it does not begin working until the third dose, so eating 500 calories without fat loading will cause you problems in terms of losing structural fat and being extremely hungry until it does begin to work. Dr. Simeons’ Protocol states to ‘eat to capacity’ for those first 2-3 days on the diet. If you experience a gain while loading, do not be concerned.  Most users release all of their load weight plus additional weight within the first two VLCD (Very Low Calorie Diet) days.

If you are on round 2, loading with healthy fats might be a better option, as reintroducing processed sugars can make you really sick.  We should load with healthy fats, our favorite foods, things we miss and things we crave.  It will be quite awhile for cheese, dairy and your favorite Mexican restaurant to now is the time to indulge yourself.   Here is the list of “Good” and “Bad” loading foods.  Using high fat foods on the bad list are completely fine but if you overdo it you may feel sick.  Definitely take this opportunity to eat anything you will miss.

Here is what Dr. Simeons says about eating to capacity to get your fat stores built up before starting the 500 cal diet.

Gain before Loss– from Pounds and Inches
“Patients whose general condition is low, owing to excessive previous dieting, must eat to capacity for about one week before starting treatment, regardless of how much weight they may gain in the process. One cannot keep a patient comfortably on 500 Calories unless his normal fat reserves are reasonably well stocked. It is for this reason also that every case, even those that are actually gaining must eat to capacity of the most fattening food they can get down until they have had then third injection. It is a fundamental mistake to put a patient on 500 Calories as soon as the injections are started, as it seems to take about three injections before abnormally deposited fat begins to circulate and thus become available.”

“Patients in a satisfactory general condition and those who have not just previously restricted their diet start forced feeding on the day of the first injection. Some patents say that they can no longer overeat because their stomach has shrunk after years of restrictions. While we know that no stomach ever shrinks, we compromise by
insisting that they eat frequently of highly concentrated foods such as milk chocolate, pastries with whipped cream sugar, fried meats particularly pork, eggs and bacon, mayonnaise, bread with thick butter and jam, etc. The time and trouble spent on pressing this point upon incredulous or reluctant patients is always amply rewarded afterward by the complete absence of those difficulties which patients who have disregarded these instructions are liable to experience.”

Carol’s VLOG shares the tips for loading and loading right!

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Rice Soup

Phase 3 (Stabilized)

2 Tbsp. Coconut Oil
3 oz. turkey or chicken breast
1/2 cup onions
3 cloves garlic
1 cup pepper, sliced (I used red, yellow and green)
2 stalks celery, chopped
1/4 cup jalapeno pepper, sliced
1 tbsp. rice vinegar
1 tbsp. cilantro, chopped fine
3 cups low sodium organic chicken broth
1 can black beans, drained and rinsed
1/2 cup Farro (or wild/brown rice)
1 cup spinach
1/2 avocado, without skin and seeds

Roast turkey or chicken breast, chop in small pieces then saute with coconut oil, garlic and onions to bring out flavor. Add peppers and saute until slightly soft. Add black beans, vinegar and cilantro and add to larger pot with broth. Add Farro (or rice) and cook until done. Last 5 minutes add the spinach and cook on low. Transfer to a bowl and top with avocado and enjoy.

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Phase 3

2 Tbsp coconut oil
2 cloves garlic, minced
1 Tbsp. fresh ginger root, peeled and grated (optional)
2 cups organic spinach
½ Tbsp. (Coconut Secret) Coconut Aminos or (Braggs) Liquid Aminos
1 tsp. sesame seeds

Heat oil in a skillet over medium heat. Add garlic and ginger, cook, stirring until garlic softens. Add spinach and cook until leaves soften, about 1-2 minutes. Stir in Aminos and sprinkle with sesame seeds. Serve immediately.

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If you are past week one of phase three and would like to have Chips and homemade salsa.  Try this tasty recipe.

Healthy Corn Chips

Ezekiel Sprouted Corn Tortillas
Coconut Oil, melted
Sea Salt

Brush tortillas with coconut oil. Cut tortillas into triangles, place on a cookie sheet and sprinkle with sea salt. Bake at 350 for 12-15 minutes until golden brown. Undercooked chips make chewy chips.

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Quinoa Spanish Rice

Spanish “Rice” (stabilized P3 – P4)

1 cup quinoa, soaked for 15 minutes and drained
1 Tbsp coconut oil
1/2 onion, chopped
2 garlic cloves
1 1/2 C. organic chicken broth
1 tsp ground cumin
1/2 C. green and red peppers, chopped
1 (8 oz) can tomato sauce
1 (4 oz) can chili peppers
1/2 C. black beans

Melt coconut oil in saucepan over medium heat. Saute green and red peppers and onion until the onion is translucent. Add garlic and saute for a few more minutes. Add quinoa, spices and broth and turn to low heat once the mixture boils. Add canned peppers and black beans and cook for 5 – 10 more minutes. Remove from heat and let sit for 5 minutes. Fluff with fork before serving.

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I often suggest that you do not use canola oil. Why? In order for this oil to be on the shelf, the manufacturers put it through a process using very high heat. This process takes any healthy fat molecules and turns them into harmful free radicals. Coconut oil and palm oil ere the only oils that can take a higher temp (350 degrees) which is about medium on your stove. While cooking, you should never heat your oils over 200 degrees which is  a low setting on your stove. When you go over this, you are destroying the healthy qualities of the oils.

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1/2  bunch of Asparagus
1 – 2 Tbsp Coconut Oil
1/4 C. Parmesan cheese (or blend of Parmesan, Romano & Asiago)
Egg(s)
Sea Salt
Ground White Pepper

Melt coconut oil in a fry pan on medium heat. Cook desired amount of asparagus until done, but not mushy. Remove from heat and sprinkle with cheese. Cover, allowing the cheese to warm up and slightly melt. In the same fry pan, add an egg for each group of asparagus. Place over Asparagus and sprinkle with sea salt and pepper.

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Coconut oil is known to raise our body’s metabolic rate and burn more calories. It does not store in the body tissues as fat, but rather goes to the liver which converts it into energy. That is why every day I make sure and eat a piece of my coconut oil chocolate. The things I gotta do for good health   Click here for all the chocolate delight recipes.  They make a great snack for the office Christmas parties.

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2 – 3 Acorn Squash (or other winter squash)
2 C. zucchini, chopped
1 onion, 1/2 sliced, 1/2 chopped
3 garlic cloves
MCT oil
1 Tbsp. Pure Coconut Oil
2 Tbsp. butter
1 C. onion, chopped
3 C. Organic chicken broth
1 C. heavy cream or Coconut Milk
Spices to taste: Sea Salt, Pepper, sage, cayenne pepper, thyme
2 – 3 Tbs. chopped jalapeno peppers (depending on your taste)
Parmesan cheese (optional)

Cut squash in half and remove seeds with a spoon. Cut in half lengthwise so they lay somewhat flat. Lay on a baking sheet, (I sprayed with MCT oil) and place onion and half garlic on top of squash slices. Roast until very tender – about an hour at 350. Cool. Remove squash from skin and set aside along with the garlic and onion.

In large saucepan, melt the butter and add onion and garlic and cook until translucent, about 5-7 minutes. Add chicken broth and simmer for 10 minutes. Add zucchini and cook for 20 minutes. Add Acorn squash mixture and cook an additional 20 minutes. Puree with a blender and return to pan. Add spices and cream/milk. Top with Parmesan cheese if desired.

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Coconut Fried Zucchini

1 medium zucchini, sliced
1 Tbsp. coconut oil
1/2 tsp. coconut vinegar
Onion slices
Oregano, sea salt and pepper to taste

Heat oil in skillet over medium heat. Add zucchini, onion and sprinkle spices over top. Cook until cooked.

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Spinach Mozzarella Meatloaf

It took me awhile to perfect this recipe but it is now a family favorite.  ~Carol

1 1/2 lbs. lean ground turkey
1 egg, beaten
1/2 C. oat bran
3 tsp. coconut oil
1 C. onion, chopped
2 tsp. minced garlic
1/2 C. red pepper, chopped
1/2 C. green bell pepper, chopped
1 Tbsp. Jalapeno peppers, chopped fine (optional)
1 – 1 1/4 C. tomato sauce
1 1/2 tsp. basil
1 1/2 tsp. oregano
1 1/2 tsp. oregano
1/2 tsp. garlic powder or garlic salt
1 tsp. sea salt
1 tsp. pepper
10-12 cups fresh spinach (or 1 package frozen)
2 1/2 C. Mozzarella cheese

In a mixing bowl combine turkey, egg and oat bran. Set aside. In a large skillet, saute onion, garlic and peppers in 2 tsp. coconut oil until onion and peppers are softened. Add tomato sauce and spices and cook until mixture simmers. Remove from pan and add to turkey mixture. In saucepan, heat 1 tsp. coconut oil and add spinach, stirring occasionally until cooked. Remove from heat and chop spinach. Place half of meat mixture in a loaf pan, then top with spinach and 2 cups cheese. Cover with remaining meat mixture. Drizzle additional tomato sauce over top, if desired. Bake at 350 for 1 hour. Sprinkle with additional mozzarella cheese and return to oven until cheese is melted. Let stand for 5 minutes, then slice and serve.

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