Generally Recognized as. -Blueberries -Raspberries -Strawberries Limes Lemons
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2 Generally Recognized as s AfE PHASE 3 FOODS ALTERNATIVE BAKING INGREDIENTS Baking Soda Cacao Nibs Cocoa Powder Chia Seeds Coconut Flour Flaxseed Meal Gelatin Hemp seeds/hearts Pumpkin Seeds (grind for flour) Sunflower seeds (same) Unsweetened Dark Chocolate Erythritol based sweeteners like: -Swerve -Truvia -Lakanto Xylitol Splenda/Sucralose (although I have a personal thing against this sweetener). Stevia FATS Avocado Butter Coconut oil Coconut milk Olive oil Olives Sunflower oil Pretty much any healthy oil or fat. Berries (low in sugar)ie: -Blackberries -Blueberries -Raspberries -Strawberries Limes Lemons MEAT Be more careful of pre-made/ processed meats - check labels for starch/sugar content. Bacon Beef Chicken Duck Fish, ie: -Salmon -Cod -Trout -Tuna Lamb Pork Shellfish: -Crab -Shrimp -Lobster Turkey OTHER PROTEINS Eggs Protein Powders low in carbs Brand Suggestions: My suggestion? Go on Amazon.com and look up the reviews for these various brands and then try one out. WHEY/EGG/BEEF PROTEINS All Pro Science Grass Fed Bulletproof Upgraded ISOPure Jay Robb Julian Bakery (Rayzel s fav) Organic Whey Primal Fuel Raw Organic Whey Reserveage Organics - Grassfed Tera s Whey Grass Fed Organic VEGAN PROTEINS Garden of Life Raw Fit Genuine Health Vegan SunWarrior Vega One To search other brand look for sprouted/ fermented rice or pea protein bases. Coconut Milk, unsweetened, flavored Hemp Milk, unsweetened, flavored SEEDS Chia seeds Flax seeds Pumpkin seeds Sesame seeds hcgchica..com - Rayzel 2
3 Sunflower seeds VEGETABLES Alfalfa Sprouts Artichokes Asparagus Avocado Basil Bean Sprouts Bell pepper Bok Choy Broccoli Brussel Sprouts Cilantro Cabbage Carrots, raw Cauliflower Celery Celery Root (Celeriac) Chard Collard Greens Crooked Neck Squash Cucumber Eggplant Fennel Garlic Green Beans Green onions Hot peppers Kale Leeks Lemongrass Lettuce Mushrooms Mustard Greens Okra Onion Parsley Peppers Radicchio Radishes Rhubarb Sauerkraut Scallions Snap Peas Snow Peas Spaghetti squash Spinach Summer Squash Tomatillos Tomatoes Zucchini M AYBE PHASE 3 FOODS MAIN FOOD GROUPS ON THE MAYBE LIST: - Dairy - Nuts - Higher sugar fruits - Complex carb level vegetables WHAT MAYBE MEANS is that some find they can eat these foods during Phase 3 & have no issues. Others find that some of the foods on this list are problem foods during Phase 3, causing them gains- usually do either to the starch/sugar content being a little too high, an undiscovered sensitivity to that food, or probably most frequently, overconsumption- things like dairy & nuts are very calorie dense & quite frankly, are just so easy to overeat, myself included! Keep in mind it s often the AMOUNT of these foods you eat that actually make the difference between not tolerating it and tolerating it as well when it comes to weight gain. Please note too however that those who find they need to avoid these foods in P3, often find they can gradually incorporate them in P4 once their body is stabilized. hcgchica.com - Rayzel 3
4 ALCOHOL Red wine* *Dr. Simeons said that if one was SUPER strict about no starches or sugars that a person could have an occasional glass of wine. BAKING INGREDIENTS Almond Butter Almond flour Other nut flours DAIRY Cheese* *Hard cheeses are often better tolerated than soft cheeses. Milk products Sour Cream Whipped Cream(sugar free) Yogurt Apples Cranberries Grapefruit Oranges In small amounts these fruits are typically fine for most people. Milk- like, the real kind. ;) Almond milk - unsweetened/flavored Cashew Milk NUTS Almonds Cashews Macadamia Peanuts Pecans Pistachios Walnuts VEGETABLES Acorn squash Butternut squash Pumpkin Winter squash OTHER Sugar free sodas w/stevia & Eyrthritol Sugar free chocolate w/ sugar alcohols
5 nope : NON-P3 FOODS These are foods that the majority find it best to avoid in Phase 3. The starch/sugar content is too high or the carb count is metabolized too quickly, and makes stabilizing your new weight difficult and can cause inordinate gains on the scale during P3. You WILL notice that my P3 meal plan on P3tolife.com DOES use some of these higher sugar fruits and veggies and the reason it works is because the amounts used are VERY small, just to add flavor or texture to a meal or dessert. ALL ALCOHOL Besides red wine ALL BEANS Black beans Edamame Garbanzo beans Kidney beans Lentils Refried beans Split Peas Soy beans Tofu ALL GRAINS TIP: IF IT S WHITE OR LIGHT BROWN & ISN T CAULIFLOWER, DON T EAT IT IN P3. :)- Barley Corn products Couscous Millet Oats Oatmeal Pasta of any sort Popcorn Quinoa Rice Sprouted wheat products Tortillas - wheat or corn Wheat/flour ALL SUGAR FORMS Agave nectar Brown Rice Syrup Honey Maple Syrup Molasses Sucanat Sugar BAKING INGREDIENTS Arrowroot Powder Baking Powder Cornstarch Dates Potato starch Tapioca starch Apricots Bananas Cantaloupe Cherries Dried Fruit - all Grapes Honeydew Melon Figs Mango Melon Nectarines Peaches Pears Pinneaple Plums Pomegranates Raisins Watermelon Sweetened milks - whether it s almond milk, coconut, cashew, or hemp STARCHY VEGETABLES Beets Cooked Carrots Corn Parsnip Peas Potatoes Rutabaga Sweet Potatoes Yams
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