10 healthy tips and approved food for Dr. Emma’s HCG diet

At MD Health & Wellness, our goal is to see you living healthy. Weight loss is only the beginning. Once you have reached your goal, it is important to maintain the new eating habits you have learned. From eliminating as much junk food as possible to adding more fresh fruits and vegetables to your daily routine; it’s all important for a continued healthy lifestyle.

Getting started

  1. Stock your home with the right food and toss the junk. When you get that craving, make sure you can reach for an apple versus being tempted by a candy bar.
  2. Remember some fruits are high in sugar, so avoid these, such as bananas, as well as any fruit juices.

Ideal fruits:

  • Apples
  • Blackberries
  • Blueberries
  • Cherries
  • Grapes
  • Lemon
  • Limes
  • Orange
  • Peach
  • Pear
  • Pineapple
  • Plum
  • Strawberry
  • Watermelon

Ideal vegetables:

  • Asparagus
  • Broccoli
  • Brussels sprouts
  • Cauliflower
  • Cabbage
  • Carrots
  • Celery
  • Cucumber
  • Spinach

Ideal eggs and meats:

  • Beef, 98% lean ground, sirloin, roast beef
  • Chicken breast, skinless
  • Crab
  • Egg whites
  • Ham, extra lean
  • Pork loin
  • Beef, 98% lean ground, sirloin, roast beef
  • Chicken breast, skinless
  • Crab
  • Egg whites
  • Ham, extra lean
  • Pork loin

Other protein sources:

  • Cheese, fat free
  • Chick peas
  • Cottage cheese, fat-free
  • Lentils
  • Navy beans
  • Yogurt, plain and fat free

3. Plan ahead. Make up large meals and sub-divide into single meal options.

4. Keep a food diary. We often forget what we eat during the day.

5. Water suppresses your appetite, helps prevent constipation and removes fatty waste. Ideally, you should drink 80 to 100 ounces of water every day. When an insufficient amount of water is consumed, your body will not have enough water to flush out fatty waste. Yes, it is possible to drink too much water.And water retention can be caused by stress; as the cortisol hormone goes up during stress it can increase water weight. Women approaching their cycle can also face bloating through water retention.Water intake should be captured in your food diary to make sure you have met your goal.

6. Sleep is important. Not enough sleep lowers your secretion of nightly growth hormone, slows repair and metabolism, and increases hunger.

7. Know your food portions

3 oz chicken or beef           deck of cards

3 oz. fish                                checkbook

1 cup vegetables                  tennis ball

½ cup fruit                             computer mouse

¼ cup                                      ping pong ball

1 tbsp                                     1 large grape

1 tsp                                       1 cranberry

8. Food preparation mantra:
Bake. Boil. Broil. Poach. Grill. Steam.

9. Start a walking program; start with as little as 5 minutes and increase to 30 minutes per day. If you start out too hard, you are more likely to quit. If you already have established an exercise routine, try to move up from your current baseline activity.

10. My mother used to tell me, eat like a king in the morning, a prince at noon and a pauper at night. Such wise words. Breakfast is the most important meal of the day so make sure it is well rounded and nutritious to get your metabolism started.