I speak a lot about clean fats in my coaching. Whenever I mention it, the next question is usually, “What do you consider to be a clean fat?”
The eBook I wrote recently (Good Food Hunting) goes into detail about the whole high-fat program that I encourage for maintenance.
But did you know “clean” fats have a place in P2 as well? Yes, fats on P2!
Now, before you go and shake your head in disbelief, I have found in over 5 years of being associated with The hCG Protocol that some fats can actually help with achieving losses during Phase 2. I have come to this conclusion by testing my theory with hundreds (if not thousands … haven’t really counted!) of HTA Members through the use of Boot Camp and The Bod Squad.
Just two of my theories:
- Priming the Pump: Especially when you are closer to goal, I feel that sometimes it’s almost as if the hCG has a hard time finding the “abnormal” fat, and that adding a little fat into a P2 day will actually help the hCG find it and break it down, and take some of its friends with it! With priming the pump comes the idea of cycling calories, which I discuss further in this article.
- Subtle Changes in Food Quality: With the plethora of information available today via the internet, there is no doubt that the quality of food available today is not the quality of food that was available when Dr. Simeons wrote Pounds and Inches. I believe that the meats of his day had a lot more healthy fats naturally in them, and that we are missing that in just our usual 3.5 oz of flesh protein a meal. So adding fats, I think, makes it more like his day.
Now, before you ask, “But wasn’t the meat actually leaner back then?” let me tell you this. I believe that it WAS leaner back then, but it was also “cleaner.” Think about it. Today animals are fed tons of antibiotics along with their highly unnatural feed (grain and corn), and that unnatural feed fattens them up considerably. Since the impurities collect in the fat of the animal (not just the fat surrounding the muscle, but also the fat running through the muscle itself), the fat of the animals today is “less clean” than back when Dr. S wrote. The fat in the animals at that time was “clean” because it didn’t have the concentrated impurities in it. Thus, in eating the meat of these animals, you would have been getting a higher percentage of “clean” fat. Said another way, although we actually get a higher percentage of TOTAL fat in our meat today, it’s not all “clean” fat; the actual percentage of “clean” fat is likely much lower today than it was in Dr. S’s time, though you could argue that grass-fed beef today is likely much closer to the beef back then.
The above being said, it isn’t just a case of eating whatever fats you like. You can’t just go willy nilly and expect the phenomenon to work. No, I have come up with a list of what I call “clean” fats, or fats that are acceptable for P2:
- Sour Cream*
- Greek Yogurt*
- Raw Macadamias
- Half and Half*
*Any Dairy: Please make sure that you are using dairy that has NO carrageenan as this is counterproductive to losses. Optimal is using pasture-fed sources of dairy for health and consistent losses. If the stores in your area are anything like mine, there has recently been an insurgence of grass-fed hormone-free dairy available, and for just cents more than the other variety.
**Oils: Please stay away from canola and vegetable oils, stick more with olive oil. And before you ask, NO to coconut oil which will be a post for another day.
***Mayo: It is probably best that you use home-made mayo as soy is counterproductive to losses. Or, if you are fortunate to be able to get bottled mayo without any soy, then do that!
When adding fats to your P2, it’s best if you concentrate on alternating calories. In other words, I don’t see added fats working on a daily basis. Something about the body catching on and then slowing down and not releasing as you would like it to.
Here’s an approach that has worked for many of my coaching clients. Start with one day of standard VLCD at 500 calories. The next day, go up to 750 calories (regular P2 menu with the added clean fats to reach 750), and the next day increase it again to 1,000 calories. Then you go back down again with another day of 750 calories, and then back to 500 calories. Rinse and repeat. Applied to days of the week, it looks like this:
- Monday – 500 calories
- Tuesday – 750 calories
- Wednesday – 1000 calories
- Thursday – 750 calories
- Friday – 500 calories
- Saturday – 750 calories
- Sunday – 1000 calories
The cycle starts over again on Monday.
A couple of things to keep in mind when trying to work with clean fats in your P2:
- It’s best if you are within 20 pounds of goal. There is a caveat … if you are more than 20 pounds from goal but are extremely active (let’s say, like a firefighter!), then this most likely will work for you.
- Fattier meats work, too. So, for example, you could simply just change a fish portion to salmon or tuna, or a beef portion to rib eye, and possibly get the same effect.
Most of all, remember that this is a case of your mileage may vary. You can never go wrong with just following the protocol as written. You may not see movement on the scale, but I can guarantee that you will see movement either on a tape measure, or by comparing pictures.
Have you had experience with using fats on P2? If so, I would LOVE to see your comments by posting below. Do you have questions? Ask away!!!
Thank you for this new format. Although I read your Wednesday emails I felt I wasn’t really getting the really important tips saved for your personal clients. So thank you for sharing! For many of us who don’t want to go the route of coaching but still need that nudge to keep us in the game this is fantastic!
I am very curious about coconut oil which is what I use along with olive oil.
I will be writing about Coconut Oil in the very near future. Thank you for your support of being a regular reader of The Biz Buzz!!! This information I have shared off and on over the years via HTA and Boot Camp, it just sometimes gets lost in time. Glad it was of some help!
Amazing! Leave it to you to get that all figured out…
I have lost 5 lbs this last week and a half on P2 but I notice the inches so much more. I wasnt sure of the exact calories to up, but I started adding a couple hundred a day every couple of days. It has really worked on the inches I believe.
I only have 5-8 lbs left to lose, so this new approach may be just what I need.
Yippee!!! It’s always great to hear that it’s working, which never ceases to amaze me! Good for you!!!
This concept excites me and scares me at the same time. I’m somewhat of a protocol nazi, being very strict with myself.
I love the idea of adding clean fats to P2 if for nothing else variety. But wasn’t fat (along with sugar) during P2 one of the main things Simeons was avoiding in the food list? He mentions trimming all visible fat and even goes so far as to say you shouldn’t touch fat in food prep and beauty products because it can absorb through the skin.
Do you usually recommend adding clean fats when weight loss slows or stalls in P2 or do you consider it to be a good routine approach for those close to goal even if the traditional strict 500 calories is leading to weight loss?
Good question Brenda! I probably should have made it more clear, but if you are losing just fine with 500 calories, it’s always best to stay there. This would be mostly about helping out when you are in a stall. Now Dr. Simeons calls a stall 4-6 days at the same weight. I am a little looser in my definition in that I say if your average is .4 or below for any 4 days in a row, you can consider that a stall. Then I would recommend trying first to “prime the pump” like I say in the first part of my theory.
And yes, Dr. Simeons does mention the entire no fat thing, but he also mentions for us to eat Melba and Grissini and we all know after reading Wheat Belly by Dr. Davis that wheat just isn’t a good idea on P2. So, no matter what, changes have had to be made over the years to accommodate the different quality of our foods.
And something I didn’t mention in the article is about the ability to stay on P2 longer when fat is involved. There is just something it does to the brain that enables a person to stick it out longer without deviating, while arriving at the same averages as if you were on 500 calories a day.
Hope that answers your question, if not, feel free to come back again!
Thanks for this clear and informative article! Just what I was looking for. 🙂 When you suggested to me in BootCamp 1.5 years ago to add fats to help release those final, stubborn 5 pounds, it really worked! I remember being scared to try it, but thrilled with the results. Sadly, I haven’t stayed at goal, but hoping this works for me again.
Excellent! Thanks so much for proving it works!!! And yes, I am confident it will work again! WOOT WOOT!!!
When I returned to Bootcamp, I noticed all the extra fat, but didn’t know what it was all about. I’m doing well on protocol, but I’m happy there are alternatives especially since I’m exercising quite a bit this time.
Thanks so much, Biz!
Life is full of change, it stands to reason that with enough time behind you, you figure out more and more what works and what doesn’t. Glad you are back with the HTA Family!!!
I am very interested in what you have to say about coconut oil…because everything else I have read says otherwise.. 🙂
I am putting an article together, it should be ready in a couple of weeks.
Pingback: Recipe: P2 Blueberry Smoothie
Just wondering how is the large amout of sugar in this Bberry smothie figures in?
in your nutritional breakdown everything is listed but sugar content.
half and half, cottage cheese and the fruit?
I am running a conversation with you on FB about this, will transfer to here when finished.
Thanks SOOOOOOOOOOOOOO much. This great for me….also can’t wait for article about coconut oil. I was thinking we could have 2 T/day so I have made chocolate from it to help me while at work around all the chocolate (real chocolate-lol) Now i know that is not a good thing to do but would love to ready our thoughts about it. Can’t wait for that article to be ready to read. I love this!
Hi I note this is a very old thread but hoping you may still be available to answe a question. I have tried fat fasts on p2 hcg and it has worked for me and I have stabalized throughout p3 and after but not everytime but on accessions if I have added the fat I have struggled in p4/5 even though I’m extremly limited after p3 anyway in what I can eat so I basically eat the same but in larger quantities as on p2/3 all year round. I wanted to question as I saw this comment what the affects are of fat in p2 on the hypothalamus?
Comment in question below
“Just so you understand this is not protocol. Just because someone mentioned it doesn’t mean it’s a good thing. The body is particularly sensitive to fats while on hcg and many doctors believe fat derails the pathway to the hypothalamus. So eating fat can mess up the resting of the hypothalamus. Just so you are aware of the dangers”