HCG Diet Phase Four. Welcome to Food!

Congratulations! You made it. You absolutely did it. What a journey it has been. From the early days of Phase One, when, in between bites of anything you wanted, you wondered what Phase Two would be like. To the re-imagining of yourself during Phase Three when you carefully began redesigning your eating habits toward a more permanent, balanced lifestyle.

Here you are at Phase Four of your HCG Diet Protocol. Awesome.

But wait! What exactly is Phase Four? Does this mean there are more restrictions? Do I have to up my intake of the HGC hormone? Do I have to eat a plate full of weird looking green pasta from a health shop?

No. Because Phase Four is all about re-entering the so called real world of food, and learning to make educated, healthy choices during normal dining experiences with friends and family.

Getting Out Again

During the three previous phases, chances are, you might have stayed home a bit more. Particularly if this was your first time cycling through the diet plan. Outside of any lunch breaks with your co-workers, you might have felt a bit odd sitting in a restaurant, turning down just about everything on the menu, much to the annoyance of family and friends.

Phase Three meant you were able to start re-introducing certain foods back into your diet, while watching for carb, dairy, and sugar sensitivities, their reaction on your weight, and overall wellbeing. Phase Three was also about slowly rebuilding your daily caloric intake, finally bringing you to around 1,500 calories per day depending on the demands of your lifestyle; highly physical or fairly sedentary.

Think of Phase Four as the phase without an end. This is how you eat going forward. Essentially, now you are responsible for maintaining a healthy weight and to continue figuring out what meals are best going to help you stay on goal.

For some dieters, this can seem intimidating. The previous three phases offered the support of a structure. No matter how many times we might have railed against the caloric restriction, or the Human Chorionic Gonadotrophin (HCG) shots, now we are standing out there alone; we appreciate the structure we once had.

Maintenance Level

No diet comes without maintenance. The HCG Diet Protocol helped get you to your goal. The goal however, is not to remain at Phase Three or Phase Two forever. It is important to continue making the healthy choices at the right portions similar to the final week of Phase Three where you reached almost 2,000 calories per day.

Fail to maintain and you could be pulling those fat jeans back out of the closet again!

Maintenance though, does not have to be a challenge. Think about it, just being on the HGC Diet Protocol, you are already aware of what you are putting into your body and how it affects your mood, water retention and other factors. During Phase Three where a careful reintroduction of food types took place, you might have discovered a sensitivity to some foods. Prior to being on the diet, you were unaware of the negative effects on your body that certain foods may have had, due in large part to their being just lumped in with everything else you were eating at that time.

Now, with greater awareness, you have a default structure built in, and it is this structure that will maintain your path to continued success.

Still a Diet?

Don’t think of Phase Four as a diet per se. You are literally eating for life. As in better long-term health with more energy to do the things you enjoy doing. Eating well through nutritiously dense calories packed with protein, vitamins, and micro nutrients just makes sense!

So, instead of telling people you are on a diet, tell them, this is your diet instead. Far more empowering, giving you more control over how you view the new lifestyle emerging from your weight loss.

Check your Labels

Restrict all processed foods as much as possible, but if you absolutely must, check labels for salt, fats, and sugar. Go for fresh and if possible, organic every time. Allow a little extra time for grocery shopping, so you can check labels. Salad dressings are notorious for high sugar in the form of fructose. Oil or vinegar-based dressings are always going to be better for you.

Stay clear of fast food restaurants, and avoid simple carbohydrates like white bread, pasta, bleached flour, rice, and sugary foods. Anything that is refined. As you introduce foods back into your digestive system, opt for whole grain, fresh fruit, and vegetables. In fact, your carbohydrates should ideally come from these.

Research on line for foods that you like, as well as recipes. Check your HCG Supplier for recipe downloads and tips. Nowadays there are some great savory and sweet food combination ideas for just about every diet out there. HCG is no exception!

Join an on-line HCG Diet support group where you and others can share your HCG Protocol journey along with others. Groups can be a great support, especially if you have fallen off a little bit during a special occasion.

Treat Yourself!

Not with food! Now that you have squeezed into your ideal size, it might be tempting to throw everything aside for a day or two and indulge. After all, you tell yourself; you have earned it!

While, undoubtedly you have, indulging in carbs and sugary foods will only lead to feelings of self-doubt and guilt later on. Not to mention the possible revisiting of a pound or two or more.

Instead, treat yourself to a new dress or a new pair of jeans. Something that makes you feel good and showcases the dedication you have put into transforming your life.

Get Appy

Apps and websites are great resources to help you stay on track. Phase Four is all about setting up for continued success, so yes, there will be calorie counting. Apps and websites can give you a complete calorie, fat, and nutritional breakdown of each of the different foods you want to eat. If possible, download one or two of these apps onto your device or smart phone, so that no matter where you eat, you remain in control of your healthy lifestyle.

So here we are. Phase Four. Reach out to your HCG supplier for information about meal planning, recipe ideas, and calorie counting.

You have come this far. You’ve got this. Trust me.

Life After Phase Two: Embracing Phase 3 of the HCG Diet

You have stuck at it! — The first two phases of the HCG Diet. Let’s recap quickly. Phase One where you front loaded as many calories as you wanted, was probably the best two or three days of the diet so far. Tainted only by your concerns regarding Phase Two; the caloric restrictions, and maybe the odd worry about how you would fare during this time.

But you got through it. By now, after several weeks on Phase Two you should notice more energy, and less craving for sugary foods and starches. Additionally, the headaches you might have experienced at the beginning of Phase Two, as your body adjusted to the caloric restrictions, may have gone now. Overall, you may be feeling more energized than you have felt in a long while.

So, you are about to enter Phase Three of your HCG Diet. This is where we begin re-introducing certain foods back into our food choices. Because we have cut out so many of the foods during the HCG Protocol, this is a great time to pay close attention to the way your body feels, i.e bloated, or less energy as you reintroduce small portions of the food back into your diet. After eating certain foods, any departure from an overall sense of wellbeing could indicate a food sensitivity, and one that may best be avoided as you move beyond the HCG Diet Protocol.

As always, whenever there are medical questions concerning your health or response to food, seek medical advice.

An Important Phase

Phase Three can be a volatile period simply because your body is now beginning to readjust to something closer to normal eating patterns. Think of this phase of as the start of eating for life. It is very important therefore to continue a disciplined approach to food choices. From this day forward you are committing to healthy food portions, and choices that reflect your health and wellness goals.

Think about it for a moment. Your body has just experienced profound weight loss over a very short period of time. You may have lost anywhere between 20 to 50 pounds! Now here’s the important thing to remember. With most extreme weight loss diets as soon as the dieter resumes normal eating habits, the weight piles back on, with likely even more on top.

Because during your diet, you incorporated HCG, or Human Chorionic Gonadotropin, hormone into your diet plan, muscle loss will be negative compared with most diets following similar caloric restrictions. Muscle helps burn calories, helping to support a higher metabolism. In short, so long as you continue to observe the recommended food choices while on the Protocol, your weight should remain stable to within a pound or two.

Why a Third Phase?

As mentioned above, assuming you remained true to the Dr. Simeons’ protocol, you have lost a significant amount of weight. Phase Three is intended to accomplish three things:

  1. To help stabilize your weight after losing a large amount.
  2. Give your digestion a chance to adjust itself back to more normal eating habits.
  3. To help you pin down possible food sensitivities, any of which may have contributed to the weight gain, bloating, and lethargy that took you down the HCG path to begin with!

Size Does Matter

On-line searches fail to present a particularly united front on the amount of food or caloric intake on Phase Three, leading many to fear a return of the weight they worked so hard to lose. What is clear, is Dr Simeons, the founder of the HCG Diet Protocol, realized there were dieters who, having consumed only 500 calories per day for three weeks, were afraid to leave Phase Two for fear of weight gain.

What is clear is that portion size generally, has increased since Dr. Simeons’ day , so we may need to take a look at just how much food we are putting onto our plates. This is a good guide going forward anyway, since, particularly in America, there is a tendency toward filling our plates to the edge, leading to the inevitable consumption of more than we really need.

Aside from the obvious commitment to the removal of sugars or starches from our diet, consider putting less food onto the plate. To get used to this, place your food onto a smaller plate. A plate reserved normally for salads, for example would do fine. Purely from a psychological perspective, if your plate is full, your brain will think you have the same amount of food as a large plate!

This approach might also be a helpful tool in resetting your digestion. Generally speaking, following on from caloric restriction, the body is not particularly well equipped to consume large amounts of food straight away. By adding food back into your body in smaller portions, your digestive organs will be better able to cope.

Ask yourself. Would you immediately go from a 10 day juice cleanse straight to the fried chicken counter? The correct answer of course is, oh, no I wouldn’t. Of course not! Even if you did, I bet you might feel quite sick afterwards.

Counting Calories

The reality is, in one way or another, either literally, or through an educated guess regarding portion size; calorie counting is going to be part of your healthy eating and weight maintenance program going forward. During Phase Three there is the opportunity to create food choice and preparation habits that will last far beyond the HCG Diet Protocol.

Caloric additions over the Phase Three period last approximately three weeks. The guide below could be a useful tool when attempting to work out the appropriate number of calories to consume during each week of the phase.

  1. Week 1: 900-1000 Calories per day
  2. Week 2: 1100-1200 Calories per day
  3. Week 3: 1300-1450 Calories per day.

These numbers serve for guide purposes only. A person experiencing above normal physical activity or stress as part of their job or family situation may find they need to adjust accordingly.
As always, if you have concerns or questions, speak to your family doctor.

Food Choices

Other than the obvious sensible eating, it is not the intent of this post to venture into the specific: Do’s and Don’t’s of eating this or that. The simple fact of the matter is, there are as many food choices and suggestions out there, as there are food sensitivities or preferences and opinions standing behind them!

I could encourage healthy fats through the consumption of peanuts, only to be told you are allergic to peanuts. The same with the excellent protein to be found in shrimp. Only to learn you’re deathly allergic to shrimp. Steak then? You’re vegetarian. See? I’m scratching my head!

Rather, independent research should be encouraged, and I suggest as much here. Check your HCG Diet Protocol provider for recipe ideas and downloads. The bottom line is, eat the food that is as close to nature as possible within the caloric range, and that you are able to physically tolerate. As mentioned earlier; you may find during Phase Three that you are not able to tolerate some of the foods you ate before. Or you may find that a particular food was the food, guilty of making you bloat.

The obvious caution where fats are concerned is to eat healthy fats. Fat found in a brazil nut is a far cry from the fats found in a bag of potato chips or oven fries. Sugars? Keep those to a minimum too. Your calories need to be healthy calories. The carbs and sugar in a bagel are better than those in a chocolate donut. But a banana beats both of those.

Be mindful of where your calories are coming from and adjust.

Your body is going to respond differently than the next body. Some combinations of carbs and fats may wreak havoc on one, and not another. Leading me back home to my original point.

Keep at it. Like every goal worth pursuing, it takes time, patience and the development of knowledge along the way. But you have made it this far. Congratulations. Be proud and celebrate the new version of you.

What Can I Eat on the HCG Diet?

Salad for weight loss

What can I eat on the HCG Diet?

Eating only 500 calories a day might seem difficult to maintain. And having limitations on what you can eat to make up those 500 calories can seem nearly impossible. Planning and being clear on what you can have is key. Consider having just coffee or tea for breakfast and concentrate on getting much of your nourishment during lunch and dinner. You can also prep some of the meals at the beginning of the week if you don’t think you’ll have time to cook and plan during the week.

Below is the list of foods that you can have on the HCG low-calorie diet without ever worrying about feeling hungry.

Fruits you can have

  • Oranges
  • Apples
  • Lemons
  • Strawberries

Proteins you can have

  • Veal
  • White Fish
  • Lobster
  • Crab
  • Shrimp
  • Extra Lean Beef
  • Buffalo
  • 3 Egg Whites
  • Scallops
  • Chicken

Vegetables you can have

  • Celery
  • Spinach
  • Fennel
  • Chard
  • Onions
  • Beet Greens
  • Cucumbers
  • Green Salad
  • Cabbage
  • Mixed Greens
  • Red Radishes
  • Shallots
  • Asparagus
  • Tomatoes

Beverages & Extras

  • Tea, Coffee, Water
  • Stevia
  • Spices & Dried Herbs
  • Grissini or Melba Toast

Salt – Your Hidden Best Friend

One of the best things you can do on the HCG Diet Protocol is to drink lots of water and use lots of salt.

“SALT?!!!”

Yes, I said salt. Not the nasty, over-processed, silicon-laden stuff that likely sits on your table right now. I mean natural salts that will add precious minerals back into your system and help it to function properly. Good salts, like Himalayan Pink Salt.

Mineral salts are great on the HCG Diet. They transport precious minerals to the body, give your food amazing flavor (WITHOUT adding calories!), and can be used to make you thirsty…so you’ll drink more water…which is always good. 🙂

Chicken & Tangy Sauce for Phase 2!

Yes, I said SAUCE!

Ok, it’s not gravy-type sauce, but it is yummy flavor for your chlicken. Here’s what to do:

-Cut your chicken breast into cubes. (Remember to weight your chicken before starting. 100g if you’re following Dr. Simeons Protocol)

-In a medium saucepan, add the following:

-1/4 cup water

-2tbs (ish) Vinegar (Pick your favorite – I like white balsamic vinegar or white wine vinegar for this)

-1 packet PureVia or Truvia (if you use them), or a pinch of pure Stevia. (I use just a little bit on the end of a teaspoon.)

-Salt & Pepper to taste.

Cover. Cook over medium heat until chicken is cooked through. Stir occasionally. Remove lid, reduce heat to medium-low, and cook uncovered until almost all of the liquid has evaporated. STAY WITH IT! This dish will go from delicious to disaster in seconds.

Once the water has almost completely evaporated, let it cook a little longer (30 seconds or so) until the liquid looks thick and coats the chicken. Serve Immediately.

This recipe can also be done with beef. Just use balsamic vinegar for the lighter vinegars.

Feel free to add different spices and seasionings to make the dish your own!

Enjoy!!!

HCG Supplies Cookbook

Now is the time that most people are thinking about shedding those extra pounds they packed on during hte cold windter months and holidays.  You can not hide underneath all that clothing now that the spring and summer months are here.  So, why not get healthy and check out Dr. Simeons’ HCG Diet Protocol?

To help you with your diet, we’ve added a link for a  HCG Cookbook.  It is a great way to excite your tastebuds while you lose weight!

HCG for Weight Loss

One of the first questions people ask when hearing about using HCG for weight loss is, “How much weight will I lose if I follow the hCG diet?”

It’s been reported that most people who follow the HCG diet  have an average weight loss of between 1 to 2 lbs a day. It’s so motivational to see the weight “fall” off so quickly!

Often times, faster weight loss will come about when adding/increasing water and sea salt intake. The water will flush toxins out of your system, and the sea salt will add valuable minerals to your diet.