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    Sorrrry the lighting is funky. That’s what happens when the sun is constantly moving in and out of the clouds. Let’s just consider it organic rather than awkward okay? okay.

    pssst….would love to hear your thoughts

    on this discussion in the comments below!

    I think the main thing to note here is that:

    there are 3 factors that end up coming into play when you are eating, especially when you’re eating something YUMMY.


    1. There is certain amount of VOLUME we desire to have for the treat or meal to feel satisfying.

    2. If it’s a food we really savor the taste of, we’d like the time spent eating it to last for a little bit.

    3. There is a limit to the number of calories we can take in, especially right after Phase 2, without weight gain.

    With these 3 main truths in mind, I find for myself that I would prefer to have a larger amount of something that is lower calorie, than say, 1/4 cup of something that’s very calorie dense.

    The examples here:

    It was all about pumpkin dessert – all these examples are low carb because only a small amount of pumpkin is used in all the dishes.

    You can see all the details of the P3toLife Program and Enroll here:
    You can also view our looong list of P3tolife testimonials here:


    For 107 calories, you can have 1/4 cup of this low carb, sugar-free (and Phase 3 friendly if you’re having dairy) pumpkin mousse recipe. 1/4 cup is about 3-4 bites for me, so it would be really hard to drag out the time it takes to eat this little ditty to more than like, a minute.

    For the same 107 calories or so, the Pumpkin Pie Smoothie in the Phase 3 hCG Maintenance Program is 1.5 cups!

    Knowing this gives you a choice- what would you personally rather have?

    If you want something super decadent and can handle eating only a little bit of it in a few mouthfuls, then that’s totally okay.

    For me, I tend to like a treat that takes awhile to eat and that has more volume to it. Hence my several-years-long obsession with these Phase 3 dessert smoothies now.

    But why is this mousse-thingy so SMALL? This recipe, despite being sugar free, is very calorie dense because of the fat content from the lots of whipping cream. FAT IS NOT BAD AT ALL. But just scientifically speaking, it’s very calorie dense which means that a lot of calories can pack into a small space with fat calories vs. other types of calories.

    We totally utilize fat in the phase 3 meal plan. But I find I feel most satisfied when I strike a balance between fat content in my food for the day with also having enough VOLUME. How much actual food I get to eat.

    There is a mental aspect for most of us women at this point when we eat something as to whether we feel satisfied and like it was enough or not.


    Let’s say we want to compare the same portion size of

    The same pumpkin pie smoothie vs the same low carb, sugar free pumpkin mousse:

    • 1.5 cups of the Pumpkin Pie Smoothie = 106 calories
    • 1.5 cups of the Pumpkin Mousse = 742 calories


    Now, to be honest, whether or not I could actually get this much down my gullet without feeling sick I’m not sure because obviously the level of fat in here is very high, which means I’m going to get fully really fast. Whereas the smoothie has 9 ice-cubes in it, where I will initially get full, but then I’ll get un-full pretty quickly.

    But remember, when we’re thinking about having dessert, we have to think about what is going to be mentally and emotionally satisfying as well – not just what will physically fill our stomachs to the proper 81.9999% or something. Because being REAL, a large percentage of us are going to end up making choices based on this in the long run.

    And this is whether in Phase 3 or beyond –  like me, I utilize smoothies like this EVERY DAY and I’ve been maintaining my weight loss for almost 4.5 years now, without any further hCG or specific “diet”. This has been one of the keys for me! Because I’m not a robot when it comes to eating, so YES I eat lots of times based on what tastes yummy and how much I feel like eating and how long I want my moment of eating to last.

    Pretty much you can’t go wrong with your weight these Phase 3 dessert smoothies.

    With 100 calories here and there you can’t really do any damage. Even IF you’ve used all the calories your body needs for the day and you’re technically going “over”, 100 extra calories is not going to hurt you.This will only be a problem if it starts to add up over many days, and even then, several days of overeating by 100 calories would only take fasting for 1 meal to fix.

    With something like 742 calories with the pumpkin mousse, it’s going to be really easy to screw things up- in fact, it’s going to be likely, unless you compensate in some major ways, like only eating chicken breast for the rest of the day.

    And you COULD do that. And sometimes you might choose to do that. Like I said, maybe you are just wanting something super decadent sometimes.

    But if you did this for several days in a month without compensating majorly elsewhere, you can see how quickly the pounds could add up if this were way over your metabolism’s level.

    When you’re a person like me who has historically never been aware of how many calories were in something, we might not realize how easy it really is to fork down 1,000 calories in one dessert serving.

    EXAMPLE: There’s a chain restaurant and it appears that their chocolate chip cookie sundae contains 1,550 calories, the blue ribbon brownie contains 1,310 calories, and the maple butter pecan blondie comes in at 1,020 calories. People (maybe even us before Phase 2) eat this at restaurants every day.

    You don’t have to count calories at all (I usually don’t) if you eat a certain way (like P3 smoothies ;), and you learn just a few facts like just how drastically different the calories are in these regular desserts. For me, it’s just never worth it actually. I know with my Phase 3 dessert smoothies, I’m totally safe.

    But the problem is, for me anyway, I didn’t use to know the differences in calories and foods and such. All I knew was I like to eat a lot and, I knew to choose low carb when trying to stabilize and maintain.

    So you figure, well if it’s low carb, you can’t go wrong right? Well…..

    as we see, if you have the 742 low-carb, sugar-free mousse, and then end up eating another 1500 calories of regular food that day, then you’re over 2,200 calories for the day and it’s likely you’ll run into trouble unless you’ve really boosted your metabolism through some serious weight lifting, which if you’re just starting Phase 3, you’re probably not at that point yet.

    I hope that helps you get an idea in the differences between types of recipes.

    ALL the phase 3 dessert smoothies in the Phase 3 meal plan are low calorie, low-carb, filling and have a good volume to them- ie serving size. They take awhile to eat.

    To me that’s kind of what matters the most to me. I want something I can take my time eating. When I eat something that takes 30 seconds or a minute and then it’s already over, even if it was physically enough, I find myself looking around for something else to eat because I don’t feel mentally satisfied yet, but then technically I can’t eat any more, and that puts you in this kind of unsatisfied weird position.


    You want to indulge.

    Either because you’re feeling good and you want a major treat.

    Or maybe you’re just feeling super crappy and you haven’t learned how to not rely on food yet to get through emotional trauma. Because that ability is something that can take years to achieve. It’s taken me a long time and I’m still not perfect.

    In the meantime it’s nice to have a healthier crutch.

    Whatever the reason, you’re going to indulge.


    you could DOUBLE the recipe, and it’s now a HUMONGO bowl, as big as your face, and it’s STILL only 211 calories.

    I mean, who DOESN’T want a dessert as big as their head right?

    For the same calorie amount, actually a little more, about 244 calories, you can now have a 1/2 cup of the sugar free pumpkin mousse recipe, instead of 1/4 cup.

    1/2 cup is of course more than 1/4, but when you look at the size, it’s still QUITE a bit smaller than the doubled Phase 3 smoothie, even though the calorie amount is about the same.

    These are choices. These obviously taste a little different, but for me, the satisfaction level I get when it comes to taste for either of these is really about the same.

    So for me, since I think my pumpkin pie smoothie tastes really good, I’m going to go with that since it’s WAY BIGGER.

    Whereas with the mousse, because it’s so small, I’m going to eat it in a few minutes, and then that’s it. My treat is over so fast.

    If you’re the type of gal who is happy with 3 decadent bites, well, you just might be my hero.

    I’m just a person who really likes to have volume in what I eat. If you’re that type of person, you can see the differences here and be able to make an informed choice like that.


    The point of this is to show you ways that I utilize to have treats and indulge without it causing problems with my weight in my day to day life.

    With my smoothies I don’t have to save dessert for once a month. I have these every day, often multiple times a day.

    So there ya go.

    See ya guys in the next video soon!

    Would love to know if volume in what you get to eat appeals to you as well? Comments anyone?

    1. Laurie Clifford says:

      P.S. I am a post menopausal woman, way older than 57, and loving P3toLife!

      1. Rayzel says:

        I’m so happy you are loving P3tolife Laurie!

    2. Laurie Clifford says:

      Rayzel, you are absolutely the best and a genius! I am just starting day 4 on your P3toLife program, and am totally amazed at the 3 different recipes I have already prepared and eaten. They are all full of volume, and absolutely delicious! I, too, was quite nervous and anxious about starting Phase 3, but P3toLife makes all the difference. The program is so well prepared, very specific, and with any questions I may have had, you responded immediately. I can’t thank you enough for offering this program to us, and I look forward to all the new recipes, as well as the desserts! Thank you, thank you, thank you

      1. Rayzel says:

        Hey Laurie! This is great to hear. I totally get the nervousness because I felt it myself – all 5 times lol!! You are so welcome, I hope it continues to go well and keep in touch! Love, Rayzel

    3. Rachel says:

      I don’t fear calories, but I do fear carbs. I’m also worried that your tips and techniques won’t work for women in menopause. And I don’t mean the forties. I mean late 50’s and well into deep hormonal changes. I’m also part of a family where many are type 2 diabetics. Both sides of the family. We clearly have sugar and carb issues.

      I haven’t watched all your videos, but it seems that most testimonials are from women age 50 or younger. Does your P3 program have a proven track record with older women? I am finishing a round of hog and want a structured program, but am worried it’s too good to be true for someone my age (late fifties).

      1. Rayzel says:

        Hello Rachel! Thank you so much for bringing up a very valid concern. To be honest, I don’t have percentages – I only get to hear from the ladies who choose to email me, so there’s many ladies who do the program whom I never hear from and I haven’t kept track of ages of even the women who do message me (but that is a good idea going forward if they are willing to share!)
        So far though, for the ladies who follow the program, it’s a resounding success. If you like I have an interview of a women in full menopause, age 57, who had a great experience following the program pretty exactly, that might help you: http://p3tolife.com/p3-to-life-success-interviews/p3-life-interview-episode-8/

        If it helps, the “carbs” in this plan are still from almost all very low carb vegetable sources – and only a couple medium carb sources like spaghetti squash.
        If you decide to try the program out to find out for yourself if it works for you, keep in mind I have no problems issuing you a refund if it doesn’t work out for you okay? But I feel like it’s pretty likely the program would work well for you.

        I hope that helps you decide what’s best for you to try1

    4. Sheila says:

      Can’t wait to try this in the morning. Awesome way to start the day in a smart way. Waiting impatiently for go live????

      1. Rayzel says:

        Hey Sheila! Awesome I’m glad – well it’s all live now so you’re good to go!

    5. Wendy says:

      I got your email and headed over to check out these two videos, I have to say it really has me pumped for the go live. Thanks again for all of you kind words and thoughtful effort around this project. I have gone through 3 phase 3s (about to do another 40 day round) and I really am excited to apply what you come up with. Thanks again!

    6. marie says:

      p.s. I discovered swerve sugar substitute. I make a phase 3 custard that is to die for…..I usually use stevia, but sometimes add some swerve to the custard when once i am ready to eat it. (not always sweet enough). also use it in my herbal tea. What are your thoughts about Swerve? (its basically erythritol but without the intestinal issues that some people get)

      1. Rayzel says:

        Hey Marie! That is actually the very sweetener I use in combo with stevia in all my dessert smoothies! Swerve is awesome. Combining the two seems to work out really great. There are other brands which I mention in the program but for some reason, even though it’s like the same ingredient I just like swerve the best- AND it’s non-gmo erythritol which is great too.

    7. Janie says:

      Thank you for your wise insight Rayzel. Yes, MORE volume! Bigger bang for my buck! ???? Please, when can we actually have your dessert smoothie recipes. I took my last injection today, so Phase 3 eating begins on Sunday!!!!! Help a sister out!

    8. Melissa says:

      Great perspective! Volume definitely makes a difference, and when you compare the fat and carbs it really hits home. Thank you!

    9. trina says:

      yes. i really think that volume is important and what a good example of how I can make a better choice. I feel inspired to start P3 (in a few weeks) and never do this protocol again. I just want to learn what to eat and live my life!

    10. Sherene Brown says:

      You hit the nail on its head….volume with good taste. I’m sold and then you said thick too…gimme gimme…I can’t wait…

      1. Rayzel says:

        Thick is what it’s all about Sherene! Also in the program I video demonstrations on how to achieve this thick smoothie with 3 different priced blenders so that anyone can achieve it regardless of their income limitations.

    11. Cdepalmer says:

      Absolutely brilliant… why didn’t I think of this????.. I am a quality person that’s why I can’t eat 2TBSP of Peanut butter.. looking so forward to this new p3

      1. Rayzel says:

        I know EXACTLY what you mean! I don’t have real peanut butter very often by itself because when I do I ALWAYS end up going back to the jar over and over and before you know it I’ve eaten a half cup of it and I’m like UGGGGH why did I just do that. I feel so much more content when I can use those types of ingredients in a simple recipe that makes a nice higher volume treat then I don’t do stuff like that (as often) ;)-

    12. Lynn says:

      I would rather have more volume with less calories, less carbs! The smaller volume would make me go back to the kitchen and find other foods to eat. Not something I wanna do. Love the video because it really shows the difference in volume which I probably would never have though of. Thank you for taking your time in creating all of this for the HCG community. I hope I can be a part in the pilot launch. I’m excitied that it will be out soon.

    13. Sonya says:

      I appreciate your video. I check ur post and videos when ever I’m in doubt or just to learn about each phase. However, I would love to know if I missed the recipe for the low carb pumpkin pie mousse smoothie? If not please tell me where to find the recipe. Thanks for Everthing you do Rayzel. Keep up the great work.

    14. Jessica Butler says:

      I think this video was very informative on how volume can be much more satisfying over the higher calorie small volume. I am very eager to try your recipes and new P3/life program. You have hit the nail on the head and thank you for your dedication to this project. You have truly inspired me to make a change for the better. Thank you!

      1. Rayzel says:

        Hey Jess! Can I call you Jess? :)- It’s funny there are two groups I think and a lot of us women that struggle with weight and sugar addiction and food addiction I think are like this with the volume thing. My husband would probably watch this and be like, I’ll just have the 1/4 cup of mousse thanks. :)- I’m so glad you are feeling inspired!

        1. Jessica Butler says:

          Yes, you may contact me. I

    15. marie says:

      I have been reading your emails and website since June 2016 when i first found hcg diet. Your website and emails/ YOU, have been so helpful to me and I am very grateful. I have done several rounds and i always struggle with Phase 3 and overindulging. I have felt defected because I know i want volume when i eat. (so this post, was really comforting to know Im not alone and perhaps not as defected/weak as i thought). THANK YOU SO VERY MUCH…CAN’T SAY IT ENOUGH…..for all of your dedication, commitment and support to us online strangers. You are more of a blessing than you could possibly realize to so many people who have you/your information as support. Can’t wait till your new book comes out.

      1. Rayzel says:

        Thank you so much for these kinds words Marie. Yes you are NOT alone. I STILL eat a lot of volume. I have now come to just GO with it and find ways to have volume without gaining weight- I’ve discovered it’s actually possible! Just had to kind of get creative. My husband is 6′ and I eat more than him and I’m 5’1″. Keeping sugar out has been key and once it’s out of your system, you find yourself feeling 100% satisfied with the replacements you create for yourself. I truly appreciate your comments too because this has been nervewracking to put this out there! Like you, I still wonder to myself, maybe I’m the only one who still struggles with overeating and everyone else who loses weight just learns to eat 3 bites of everything lol! But I see now that a lot of us have been in the same boat all along. I hope this program will help with this!

        1. marie says:

          thank you for your response. I am 5’1 also and trying to maintain 90 to 92lbs….so to maintain i don’t get to eat much. (little carbs anyway). I still have another 4 or 5 days to finish phase 3. fearful of phase 4…but as i said ….all of your support and information helps a lot.

    16. Ruth says:

      This is such awesome info. I can’t wait to learn about the rest of the P3 program and recipes. It sure appears to be a win win in my mind. I am so excited to learn! Looking forward to the next reveal.

      1. Rayzel says:

        I am SO glad you enjoyed it Ruth! It’s so funny when I made these videos I was totally thinking to myself, maybe everyone already knows this. Even though I didn’t originally know, maybe I was just totally late to the game and this is all stuff everyone knows and it won’t be helpful lol. It’s so easy to doubt ourselves! But then I go back to, well, I didn’t know for a long time, so maybe there are others who need this info too….thanks for commenting!

    17. Tammy says:

      Great video! Just what I needed. I am definitely a volume person and live to enjoy a treat while watching a good show (kindred spirits we are 🙂 Can’t wait for the recipe as I am in p3 right now. Always the most nerve wracking round for me. While P2 is limited food wise, it’s feels safer for me. Thanks again! Always love your info!

      1. Rayzel says:

        Me too! I LOVE to have my dessert smoothies while watching fixer upper or shark tank 🙂 The program details and ability to get it SHOULD be up tomorrow morning! I totally get you. Most hCGers feel the same as you that P2 feels safer because it has that specific structure where we know that if we follow it we are basically almost guaranteed to get the results we want. And then in P3 it feels like all hell can break loose not knowing what’s okay! Hopefully this program will help remedy that. Thanks for commenting!

    18. Guneet says:

      This is soo awesome ! How do we get the recipes… I have struggled with sugar addiction and now am on my round 3 ! Have lost 40 pounds in my previous 2 Rounds and now the last 20 pounds… I tend to gain a little bit weight back because of I do give in after phase 2! This is hugely helpful and specially to handle sugar addiction. Thank you and looking forward

      1. Rayzel says:

        Hi there Guneet!
        My entire phase 3 program that includes all the recipes is coming out either tomorrow or friday so stay tuned and check back! You can also get on my email list hcgchica.com/help if you aren’t already as I will be emailing everyone the link to the page where the program can be purchased.

    19. Donna says:

      I can’t wait to try your recipes. I to have had a sugar addiction that I’ve struggled with. Thank you for inspiring me. You make me want to make better choices!
      It’s taken me many years to see that I need to change my way of eating in order to keep my weight off.
      Thanks So Much For All Of Your Hard Work And Dedication In Helping Others!!!

      1. Rayzel says:

        Hey Donna! I really think you will like them. Well at least I do lol. I think sugar addiction is more common than we think. For a long time it was like this secret that only I knew and I felt like I was the only person who did what I did with sugar back then, but once I started talking about it on my blog, it’s like so many people were saying they dealt with the same thing.

    20. Tina says:

      Volume is definitely important for desserts!! Agreed!! Thanks for bringing us solutions!!

      1. Rayzel says:

        I’m glad you agree Tina! Solutions are what we need when we got problems right? :)-

    21. Terri Allen says:

      Thank you so much for sharing! Starting P3 in a couple weeks so all of what you’re putting together will be a HUGE help! I, too, prefer volume and as well, never realized the difference in calories of foods. You look awesome & love your kitchen! Thank you again for all you do!

      1. Rayzel says:

        Hey Terri! I know, I seriously NEVER knew what made one thing high calorie or low calorie or why something that was small could be so high calorie etc etc etc. It has been so incredibly helpful for me to learn these little facts and helped me to make decisions that are so much better for my weight maintenance, while still being the actual thing I truly want to eat. And thank you re kitchen compliments! That was our house renovation last winter – wheww that was a lot of work but worth it as I love being in it too! Just need to get a backsplash behind the stove for all those grease spots lol.

    22. Melodie Bernhard says:

      Cant wait for the Pumpkin Pie Smoothie recipe. Volume is a big appeal for me and many others too.

      1. Rayzel says:

        I’m so glad Melodie! I thought it was just me for a long time because my husband doesn’t need much volume but I have found more and more women that have the same feelings as me. It has been key finding a way to manage that without it feeling hard.

    23. Angie Gage says:

      Volume is all important to me too! When I try just a tiny portion of a high calorie desert, no matter how slowly I slide it around in my mouth before I swallow it or how many minuscule bites I can make out of it, it never lasts long enough for satiety to occur! I’m just finishing P-3 after my second round. I must say it was a real challenge (again). I gain back 2-3 pounds during P-3 that I just can’t shake. I still have 2 or 3 more rounds to go and could really use some help with the next P-3 transition 🙂

      1. Rayzel says:

        I so agree Angie! I am the same way. It’s like, scientifically, I should be full, because of how many calories I just ate. Yet somehow, I feel like continuing to eat more and more. But the smoothies really don’t cause the urge to keep eating for me AND since they are such a nice size, I do end up feeling satieted. Which is funny since being mostly ice-cubes in a way it’s a lot of water actually!

    24. Liz says:

      Excellent prospectives and a great video. I too would choose to have more volume the majority of the time. I also wouldn’t necessarily trust myself to have a big tub of the condensed version and be successful in limiting myself to 1/4 cup. There are definitely times when I want something with a pudding like consistency but the majority of the time I would go for volume. For whatever reason, while on P2 I always crave pudding (and I never eat pudding) so I may try the creamier version from time to time while on P3. Can’t wait to see all of your smoothie recipes.

      1. Rayzel says:

        Exactly Liz! I mean, even 4.5 years of maintaining later, when I made that sugar free pumpkin mousse to shoot that video, I had to make a lot so that I could show the larger portion sizes and such and MAN I totally get running back to the fridge later and grabbing another 1/2 cup! Tummy didn’t feel the best either. So….I will stick with my smoothies. Oh I do love creaminess too though. Now and then I get this weird craving for cream cheese and I just eat that plain from the foil bag for a snack- I don’t buy it too often so I’m not tempted to eat too much of it!

    25. Sher says:

      I’ve never been able to achieve the one or two bites and you’ll feel satisfied mode of thinking. Volume is satisfying to the eye and tummy. Thanks for comprehending this and providing satisfying solutions!

      1. Rayzel says:

        I know me neither Sher! I think for a long time I kept trying and then I realized I needed to try another MO lol.

    26. Patti says:

      I think you are right on the mark!! I miss my desserts and if I give in to sugar I am doomed!!???? The smoothies sound so delicious and I just can’t wait for you P3 program since I am heading that way in a few weeks. I have less anxiety about it now!! You are the best!! Thank you for all your hard work it is so appreciated by all of us that follow you!????

      1. Rayzel says:

        I’m so glad Patti! Yes having less anxiety is so worth it. Yep we need to have our sweet treats! These are a way to do so without consequences.

    27. Hailey says:

      This is a great video! I am working on combatting my sugar addiction just as you did, which makes what you do so inspirational to me. I fully agree that when I let myself have a dessert, I want there to be a lot of it. Just having a couple spoonfuls of something or a mini treat just makes me want more. I love the idea of going higher volume while keeping it low carb so I can eat in front of the tv or to my heart’s content without having to focus so hard on the amount I am consuming.

      1. Rayzel says:

        I’m so glad. Seriously my sugar addiction was (and I’d argue in a way still IS since I can’t eat sugar in moderation still, which is why I still just don’t eat it) pretty bad. These are things that have totally changed how I actually feel about what I’m eating so that it’s not hard anymore.

    28. Teresa Straughn says:

      I would definitely go for the bigger portion, lower calorie smoothie rather than the smaller portion of mousse! I would feel deprived if I only got to eat 1/4 cup! Lol I need to look up that recipe also! Lol

      1. Rayzel says:

        I know me to! Every. Single. Time.


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