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Ask Carol

Carol Ensminger

Do you have a question and you just can’t seem to find the answer? Or you see conflicting information online? You are not alone! On this page you will see many questions, answers and comments from my personal inbox! These are actual questions I have received (with minor edits).

Remember … the only stupid question is the one you don’t ask!

Click on any question to see the answer.


Phase 2

Can I do a variation of high protein day during P2? For the last 4 days it has been 0.2, 0.2, 0.1, 0.1 loss, then this a.m. 0.0 loss :( can you suggest anything besides a mini steak day?
I think any loss is a good thing! Keep in mind that right now you could be loosing inches. However, if you want to try something, I would either try Mac Nuts or do an apple day. Both successful at breaking a stall.
Do the dosages have to be the same when one switches from injections to sublingual? I take the 175 iu daily injection, I switched to hcg drops would I have to take 14 drops, or could I just go down to 125 iu and take 10 drops? Will I be hungrier?
It won't mess up your body, but it may take a few dosages to find the right fit for you. That is what I loved about the drops. If I had a hungry day, say before TOM came, then I'd just up my drops. And every brand is different so you'll have to read the label and go as close to what the bottle states and see how you do. I loved the drops. I could never do the mixing and shots. eeekkk!
Do you know how many calories that choco delight has? And how much can I eat ?
You do not need to count these in your daily 500 calories - they are made with coconut oil and coconut oil is used in our bodies as energy and not stored as fat. I recommend that you do about 2-3 Tbsp. a day and see how your body reacts.
Friday is my last day of the hcg. Do I stay within 2lbs of the weight I am on that day or how much I weigh on the last day of the72 hrs of the 500 cal diet? Because since I'm still eating 500 cal wont I lose more weight?
I would take your weight on Friday and Saturday and use them as your LDW. The two days should be fairly close. Your body will settle in at the weight you should be at and you'll know. I don't usually suggest to people what exact day to use the LDW number. I have done that and find out that some do things to get as much off as they can at the end, such as an apple day, and then the weight is not very accurate and they struggle a lot to maintain. You go 72 hours total at 500 calories and since you still have a large portion of hCG in your system, you should not loose more or feel hungry.
I am hesitant to add mac nuts or choco delight because other sites say I can't do it. Do you really think it is ok and how much is safe. I'm afraid I would eat a whole batch!!
Mac Nuts are meant to break a stall so, if you don't need them, don't add them. If you do eat them, eat no more than 15 per day. The coconut oil can be used every day. I would limit it to about 5 - 6 Tbs. You don't need to count the calories in coconut oil. The oil is used for energy in our bodies and not stored as fat. Most notice a loss in inches but some do see a loss in fat as well. The mac nuts are something to keep in mind if you hit a plateau.
I am just starting my 4th week of P3. I have stablized okay and am wondering if I can start anothe round? What are your thoughts on this?
I know there is a lot of talk out there about short breaks, cycling, etc., but I didn't do that. I followed Dr. Simeons's protocol very closely and it's what I know and what I recommend. I have talked to some that a short break works and some that do a short break and really struggle on the next round.
I am on my second week and the first week I lost 10 lbs. However, When stepping on the scale I see that I have gained a pound or two instead of shed a pound in the last couple days. Is this normal or do you have any suggestions for me to try?
First you need to look at where you are in your cycle. This most likely is hormonal. It's very common for people to gain while ovulating or during TOM. Give it a few days and see what happens. If nothing changes, it may be time to do an apple day.
I am on my very first cycle and my 5th day! Do you have any suggestions to speed up the weight loss process?
Done right, this can be a real quick way to loose weight. Your body will release what it needs to in it's own time. As long as you follow protocol, you will loose weight. Read Pounds and Inches cover to cover, over and over. When you stop loosing, your body is telling you something. Listen. It is important to relax, follow protocol, and enjoy your losses. One thing I will suggest is to not cheat. Sometimes cheating will result in days of no weight loss and that is really frustrating.
I have a question for P3.....how long did you wait before you started adding different things in (dairy, nuts, etc.)? I was going to spend the first week 'eating clean' (merely doubling everything I was eating on VLCD) to try and stabilize more. Bu
Eating the first week with P2 foods is a good plan. Then start adding other foods in. I would be very careful with nuts. A LOT of people have a hard time with them. Just introduce everything very slowly and one at a time so you know what effects your body. That's the best thing you will take from this. What effects YOU! Those foods will effect you for the rest of your life so knowing what it is will be key in taking it off.
I see you used Coconut Flour. Is coconut flour not a starch?
Coconut flour is very low in carbohydrates, contains no gluten, as it has a high fiber content, as
well as fat and is a good source of protein. Coconut flour is made from finely ground coconut meat with most of the moisture and fat removed. This flour can be used for cooking and baking much like regular flour.
Is it important that I track my ketone levels?
Nope, not important at all. I mainly looked to see if I was in ketosis. If you are, your body is burning fat. So, it really doesn't matter what your numbers are, just matters that you are in ketosis and even that isn't key on this protocol.
What chapstick and body lotion can I use. My hands are getting really dry and my lips are really chapped, so I wondered what I could use on my lips. Thanks.
I could not find any chapsticks that I could use, but one time it was so bad that I “cheated” and used it. I didn't really see a difference, but my mind always thought … maybe I would of lost more if I didn't use it. So, I had to find something and what I did was take mineral oil (allowed) and put it on my lips. It helped and was very soothing. I also used Coconut Oil, which is not on Dr. Simeon’s protocol, but okay to use and the oil will not counteract the hCG. I still use Coconut Oil on my skin now as I have very dry hands and it helps a lot.
When you did those apple days in P2, did you also have chocolate delight and/or macadamia nuts?
I personally would just do the apples. Mac nuts are meant to break a stall so if the apple day doesn't work, (very unlikely) you can try the mac nuts. Or try the nuts first and if that doesn't break the stall, do an apple day. I don't recommend nuts every day, but the chocolate delight is okay but some claim a gain, so be careful. Chocolate Delight is made from Coconut oil which is used in our bodies as energy and not stored as fat.

Phase 3

I'm on P3D8 and I'm gaining. I am not eating any sugar or starches so I am not sure why I am gaining?
When people have a hard time on this phase it usually means they are not eating enough food, especially protein. While on the protocol, hCG releases about 1500-4000 calories into your system and then you ate another 500 calories. Your system has been revved up to handle 2000-4500 calories per day. You can see how going into the maintenance phase and 'cutting back' to 800 or 1200 would send your body back into the 'grab everything and hold on to it' starvation mode. It's important that you eat at a minimum 1500 calories. For more go the the post "Eating Less in P3 = Weight Gain."
Can I have Ezekiel or Julian bread?
Giving up flour and sugar doesn’t mean you have to give up bread! And you don’t have to feel guilty! The sprouting process creates a whole protein that is close to the protein found in milk, eggs and whey. Julian and Ezekiel bread are perfect for phase 3 and 4 of the hCG diet. So the next time you eat your sprouted bread, enjoy it guilt free!
I am confused – some foods I read have sugar (1g or more) even in the whole foods and foods allowed on P3.
It is more important that you look at the ingredients rather than the sugar content. For instance, if you have something like Greek yogurt and the sugar amount states 7g but you look at the ingredients and you don't see the word sugar or one of the alternative names then you know that the sugar that is there is a natural sugar. Natural sugar is fine, but I'd watch the amount in fruits as some have issues with that. I always ate lower sugar fruits. Just know if the ingredients have sugar or any of the hidden sugar names in the link above, it's not P3 friendly.
I am on my second week of P3 and am thinking of introducing diet soda. What are your thoughts on this?
I am not a real fan of soda - I used to drink a lot, but now I take a sip and I don't even want it. Diet sodas contain harmful phosphates and artificial sweetners which is horrible and effects our bodies. They artificially sweeten diet sodas and many use aspartame. Google aspartame and you will find a lot of reasons not to put it in your body. There are so many articles out there about the side effects of aspartame and even talk about it causing cancer. Diet sodas are extremely acidic so it's horrible for our teeth, especially children! Diet sodas also dehydrate our bodies, so many may drink it because they are thirsty but it doesn't quench the thirst. And because diet sodas are sweet it makes you crave more sugar and sweetness in other items of food and drink. I realize now how much diet soda and other artificial sweeteners played a role in my weight gain and I am not willing to go back there.
I am on P4 D5 and I am gaining. I went the full 3 weeks and only did 2 steak days before moving on to P4. I don't want to gain anymore before doing the next round!
It's my opinion that you need to go 3 weeks stabilized. Not just 3 weeks, so if you had to do a steak day, I would say that day is the day you start your 3 week count all over. I think a lot of people introduce sugar and starches thinking they just need to be on p3 for 3 weeks, but I don't agree with that. Dr. S comments that we need to go 3 weeks stabilized. I also think P4 is for life long, not while on the drops or a break.
I have been climbing in my weight the last two days to 1.4 gain! The digital scale is making me crazy! I am very sensitive with lower fats and no nuts just sticking with protein and low sugar fruits and salad today. I am keeping a food log daily of c
No need to panic! I think you are doing great! you are still under 2 lbs. which is very good. Don't get too upset if you are over LDW. I was over my LDW for weeks and weeks and now I am under and maintaining very well. Keep up the good work!
I know you did P3 for about 7 weeks....how long did you do P4 for? :-)
P4 is lifelong. I don't believe in doing p4 while doing the protocol. I'm a believer in doing P3 the entire time between rounds.
I saw you ate Steel Cut Oats on P3. I never heard of it. What is it? Is it okay for P3?
Steel cut oats is a great breakfast food and one of the healthiest things you can eat. This is the best type of oatmeal because it is the true whole grain.They are high in protein and fiber, no added sodium and have a lower calorie count. They are freshly milled from high protein oats and does not go through additional processing. I introduced Steel Cut Oats in P3 and did not gain. I ate it at least 3 times a week with unsweetened almond milk, few sliced almonds and blueberries. I actually grind my Steel Cut Oats so it's almost a powder. It doesn't taste any different, but the texture is more like oatmeal and more creamy, which I like. I add almond milk to make it sweeter and creamy. I have also had with some raw honey.
I've read on people's pages that they split their steak days. Half of it for lunch, the other half of it for dinner. What's YOUR take on this and is it as effective?
I believe Dr. S had it the way he did for a reason. I'm a believer in doing it to protocol so I would do it just as he described. However, if you can't make it through the day, it's a option worth entertaining. You will still loose weight.
Lately I have been having issues. I started doing a detox/cleanse cause I "can't go" and my weight has been up too. Why?
I have always had troubles with constipation, even more so now. I totally know it's because I eat way more protein. If I miss my vitamins even one day, it totally throws me off. So, my opinion is it's a higher dose of protein that your system was not taking in before hCG.
On my last day on phase 2 my weight was 270 and I have a simple problem. I'm now 273 and I think is because I have not been to the restroom "No bowl movement" for 4 days what do you recommend? You think my 3 pound gain is because of No Bowl? I'm
Although I think it can contribute to your gain, I don't think it's the full 3 pounds. Here are a few ideas of things you can try to get things moving:
Drink Calm - probably the least effective but gentle
Drink Sooth Move Tea - Effective and works within hours
Drink Detox Tea - works for some, but it's just a little nudge but not a bad thing to do daily anyway.
Phylum Husk - I take the capsules daily to keep me regular. You can also do the powder but it gets really thick fast and makes me gag.
Increase your Magnesium intake
Whatever you decide to use, I would increase usage on P3 as increasing protein contributes to this issue. If you decide to do a high protein day to bring the weight down, you may have to get this under control today so my recommendation would be the Smooth Move Tea. Or you can do a steak day which is very effective. Just know that I suggest you start your maintaining count over when you go over the 2 pounds. I believe we need to maintain for a minimum of 3 weeks in order to reset our hypothalamus.
Tomorrow is my last day on p3. When I begin on p4, am I able to start exercising and is it ok to lose weight or should I keep maintaining? I mostly just want to tone and firm up. p3 has been a breeze for me, do I stay with full fat foods?
I started to exercise in day 1 of P3 so have at it :) Have you stabilized on P3? Have you stayed within the 2 lbs under and 2 lbs over for over 3 weeks? I personally suggest staying on P3 as long as you can - I did it for about 7 weeks and then slowly introduced sugar and starches. I think this really helped me reset my hypothalamus. Have you watched my P3 vlogs? Check them out at http://youtube.com/CarolEnsminger
What day do I consider my LDW? The last day of VLCD or last day of drops?
LDW stands for Last Dosage Weight, meaning the last day of your hCG dosage. However, I personally feel a little different on this one than most. Many believe that it is the last day of the drops, but I believe in analyzing your numbers for about 5 days. So many factors play into this number, including TOM. I've helped many people work on stabilizing in P3, and those who struggle realize it's because their LDW was not accurate. Either TOM (and even ovulation) came right when they stopped or is just around the corner. Also, a lot of people decide at the end of P2 to do an apple day (or two!) to get as much weight off as they can in the end. Then they record their LDW on the last day of dosage only to find out the next few days they have a (large) gain. Our bodies need to settle at the weight in which it wants to, and we need to listen to our bodies. Those who I have helped all reviewed their numbers and looked at their situations: TOM, apple days, last ditch efforts to get that LDW as low as possible, etc. We go through the numbers and find the few days after dosage to be a number their body seems to stick to. It's frustrating for some as it is usually about 2 pounds more, but they always find their body settles very nicely at their new "accurate" number. Most don't even need to do a steak day with their new numbers. You can enjoy P3 foods and the satisfaction that your body is stabilized. And isn't that just a little less frustrating?
What do you call stabilizing? I want to make sure my body is set right.
I believe stabilization is staying within 2 lbs above or 2 lbs under LDW, but anymore than that is not stabilizing. Your body fluctuates normally so that is why there is that range. I believe you need to stabilize for a minimum of 3 solid weeks before moving on. I always suggest if you are doing another round, to just stay on P3 until you load for the next round. When I knew I was done, I stayed in P3 for about 7 weeks before moving on to P4 – life long maintenance. I loved P3 foods and I just wanted to make sure my hypothalamus was set correctly, it is.
Why should we stick to white cheese?
First of all know that most cheeses are white naturally and we want to eat as natural as we can. There are a number of white cheeses to choose from. My favorite is Mozzarella and Pepper Jack. Mozzarella is a white cheese that generally has less fat than cheddar and you can use it on so many dishes. Cheddar is usually made with cow's milk which has considerably more fat than white cheese not to mention the added food colorings.


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