PHASE 1
Days 1 - 2
- Start the hCG sublingual drops and begin the high-fat, high-calorie diet. This is an important step in resetting the body's fat regulating system.
- Take the hCG according to the bottle. Be sure to hold the hCG under the tongue for at least 30 seconds to 3 minutes. Do not eat or drink anything for at least 30 minutes, after taking HCG
- Drink ½ - 1 gallon of water per day
- Gorge yourself, eat as much as your stomach can handle. Fatty, Sugary, starchy, yummy foods. Be in a constant state of “STUFFED” for two days. Have midnight snacks if you can. This is important to keep you from getting hungry when you begin the 500 calories.
PHASE 2
Day 3 and onward
- Every morning, after you urinate and have a bowel movement, weigh yourself without clothes on. Keep a daily record of your weight. Here is a great tool for tracking your weight-loss: HCG Progress Report
- Continue hCG drops that are now triggering the body to release stored fat as "food" for the body and supplement with the very low calorie diet (VLCD). The burned fat is providing a constant flow of fuel so you won't feel hungry as pounds and inches melt away.
- Keep taking your hCG as the bottle directs. If you experience hunger, add more doses, keeping within the maximum amount suggested.
- Continue to drink ½ - 1 gallon of water every day, depending on your current body weight. The heavier you are, the more water you need to drink to flush the extra fat out of your body.
- Be sure to take before and after pictures, you’ll be impressed. (Even if you never show them to anyone else, it is a great motivational tool to keep going!)
- Once a week, measure yourself in 13 different places and keep a record of it. The diet is Pounds and Inches, so it is important to see the inches decreasing as well! If you haven't already downloaded the Excel Spreadsheet, it is a great tool for tracking your progress: HCG Progress Report
- Follow the eating schedule that follows.
Very Low Calorie Diet Breakdown
Each day is 500 calories. The meat, fruit, and breadstick calories are added up, subtracted from the 500 calories allowed and the rest of the calories are consumed in vegetables.
1 Serving of Fruit (2 Times a Day)
You can eat these anytime throughout the day between meals as a snack. It is not recommended to eat them with your meals, because your body requires a different enzyme to digest fruits than it does vegetables.
- Apple, 1 medium, 80 calories
- Canteloupe, 1 cup, 55 calories
- Grapefruit, 1/2 of a medium, 40 calories
- Orange,1 medium navel, 60 calories
- Raspberries, 1/2 cup, 30 calories
- Strawberries, 6-8 medium, 22-30 calories
100 grams of Lean Meat (2 Times a Day)
100 grams or 3 1/2 oz if weighed raw, 3 oz if cooked
Remove all visible fat before cooking, grilling is the preferred method so as to remove as much of the fat as possible, but it can also be baked, broiled, or cooked in a little water, no oil or butter or fat allowed. Season your meat with a half of a lemon, white or black pepper, sea salt, garlic, basil, parsley, thyme, marjoram, or any other herb or spice as long as it doesn't contain any form of sugar.
Beef
- Ground, extra lean, 150 calories
- Sirloin Steak, lean, 160 calories
- T-Bone Steak, lean, 190 calories
- Roast Beef, lean, 150 calories
Poultry
- Chicken; boneless, skinless breast, 100 calories
- Turkey; ground, lean, 145 calories
Seafood
- Clams, 74 calories
- Cod, 82 calories
- Crab, 55 calories
- Flounder, 110 calories
- Halibut, 100 calories
- Lobster, 95 calories
- Mahi Mahi, 108 calories
- Orange Roughy, 76 calories
- Sea Bass, 120 calories
- Shrimp, 90 calories
- Sole, 120 calories
- Tilapia, 96 calories
Buffalo, 100 calories
Veal, 100 calories
The following foods can be used occasionally in place of a meat. Or if you have low blood sugar and need extra protein, you can use in place of a fruit occasionally. Use these sparingly!
- Fat Free Cottage Cheese, 1/2 cup, 90 calories
- Eggs, 1 whole and 3 egg whites, 120 calories
Vegetables (2 Times a Day)
Can be raw, broiled, grilled without any oil or butter, or gently boiled
- Asparagus, 2 cups, 62 calories
- Bean Sprouts, 2 cups, 46 calories
- Beet Greens, 2 cups, 46 calories
- Broccoli, 1 cup, 50 calories
- Cabbage, 2 cups, 35 calories
- Cauliflower, 1 cup, 50 calories
- Celery, 2 cups, 38 calories
- Chard, 2 cups, 14 calories
- Chicory Greens, 1 cup, 41 calories
- Cucumbers, 2 cups, 29 calories
- Fennel, 1 1/2 cups, 40 calories
- Lettuce, 2 cups, 16 calories
- Mushrooms, 1 cup, 18 calories
- Onions, 1 cup, 61 calories
- Radishes, 2 cups, 46 calories
- Spinach, 2 cups, 13 calories
- String Beans, 1 cup, 53 calories
- Summer Squash, 1 cup, 31 calories
- Tomatoes, 1 cup, 65 calories
- Watercress, 1 cup, 4 calories
- Zucchini, 1 cup, 20 calories
- You may have one salad made of any or all of the following: Spinach, chard, beet greens, lettuce of any kind, tomatoes, celery, fennel, any onion, red radishes, cucumbers, asparagus and cabbage. No other vegetables(don’t ask why). The salad should be as large as your hand stretched out, fingers apart, with you hand in cupping shape, as though you were holding a bowl. Use only apple cider vinegar, a half a lemon, sea salt, pepper, or mustard for dressing.
Drinks
- Water, 1/2 to 1 gallon per day (Or more depending on your current weight. The heavier you are, the more water you need to drink to flush out the extra fat)
- Green Tea, unlimited amounts, cold or hot, sweetened with stevia if needed, also helps with energy and even helps to burn more fat!
- Herbal Tea and Black Tea, unlimited amounts, cold or hot, sweetened with stevia if needed
- Coffee, unlimited amounts (if you drink caffeinated, you may have to drink extra water)
- Milk, only one tablespoon allowed in a 24 hr period
- NO alcohol or juices!
Starches (1 item per day)
These are allowed, but not needed. So if you don't need it, cut it out of your diet.
- 2 Grissini, long thin Italian breadsticks
- 1 Melba Toast
- 1 Ryvita Crispbread
- 4 Stone-ground Wheat Thins
- 1 Kavli Crispbread
- 4 Saltine Crackers
Seasonings, etc.
- Lemon - the juice of one lemon is allowed and recommended every day to alkalize the body. Can be used in cooking, on salad in place of dressing, or in water for flavoring.
- Sea Salt - include in your diet every day
- Pepper - black, cayenne, coarse-ground, etc. Great for spicing up your food!
- Garlic - fresh, crushed, minced (as long as it isn't in oil), dried, powder
- Onion - dried minced, powder
- Mustard - dry, prepared, stone ground, spicy brown; containing no form of sugar
- Italian Seasoning - as long as it doesn't have sugar
- Chives
- Cilantro
- Parsley
- Thyme
- Rosemary
- Any spices can be used as long as they don't contain MSG or sugar or sugar substitute. Read the labels!
- Salsa, pico de gallo can be used in moderation as long as it doesn't contain some form of sugar
- Stevia, for sweetening - can use liquid drops, powdered, granulated, etc. This is the only form of sweetener recommended, but I have used Splenda sparingly and it didn't affect my losses.
PHASE 3 - Stabilization
Diet duration:
You should be on the program a minimum of 21 days in order to reset the hypothalamus gland and no longer than 42 days. Take 3 weeks off from hCG (or until you are stabilized for a complete 3 weeks), eating a normal amount of calories except for refined sugars and starches. When you are finished with this step you can restart the hCG for another 3-6 weeks (another round), if needed.
Ending a Round
- When you finish the hCG, stay on the 500 calorie diet for another 2 days as you will still have hCG in your system working for you.
- After those 2 days, you can go back to eating normal calories with the exception of eating refined sugars or starches for 4 weeks.
- Slowly increase your caloric intake, while stabilizing your new weight. You should be eating approximately 1500-2000 calories.
- Start slow, eating only for your appetite. Eat proteins and fats, as much as 65% of your calories in fat! But I don’t count calories. Eat to satisfy your appetite, NOT to satisfy your old habits. Eat slowly and savor every little bite. If you get hungry between meals, nibble on proteins. Include a little non-starchy veggies. Keep fruits to a minimum and more to berries because of their low sugar content. Absolutely no starches/sugars: potato, pasta, grain, pastry, bread, corn, legumes of any kind. NONE! ZERO!!!! Remember cheese and nuts are calorie dense foods and a small amount goes a long way.
- Add new foods one at a time and watch your weight daily so you will know what foods your body can handle well during this phase. Sometimes dairy foods will cause a person to gain quickly, some people will react to nuts and seeds, others have trouble with fruit. The key is to learn what your body tolerates well and what it doesn't.
- Be aware. This is critical because this is when your body resets your metabolism and hypothalamus for your new body weight. You are supposed to stay within 2 pounds either up or down of your last drop day (the last day you took the hCG drops). If you go above the 2 pounds you are suppose to do what is called a steak day (or correction day). Eat nothing but a steak as big as you want for dinner. The rest of the day you only drink water. The following day you should be back down under the 2 pound mark. (I will post more choices for correction days later) If you go more than 2 pounds under weight, eat a fourth meal that day. (still, no sugars and starches)
- Exercise isn’t necessary for the diet to work, but going for a 30 minute daily walk can help a little.
- No excessive exercising, you will get very hungry and fatigued.
- No over the counter medications, unless absolutely necessary.
- Do not skip a meal
- If it’s not on this diet sheet, don’t eat, drink or chew it.
- No sugars or starches of any kind.
- Consult your physician or specialist before abstaining from any prescription medications.
- Do take medications only if needed. ie, Insulin, sugar, blood pressure meds, heart meds, Tylenol, etc.
Hunger pangs
- Mild hunger pangs will vary from time to time from person to person and will usually last only for the first couple days of diet. Most will have no problem at all.
- More often than not, what your body thinks is hunger, is really dehydration. If you feel hungry, drink a glass or two of water and see if your hunger goes away.
- Take an extra dose of hCG drops, up to the maximum amount specified on the bottle
- The hCG promotes the mobilization of fat into body fuel which keeps your blood sugar stable throughout the day.
- If you find yourself getting hungry at the same time every day, eat one of your fruits about 30 minutes before the time you find yourself getting hungry each day. This should get rid of your hunger pangs.
- Do your hCG as usual throughout the day, drink 1 gallon of water throughout the day and then eat 6 apples throughout the day. No other foods or drinks.
- Remember only weigh yourself under the same circumstances as during your diet, so if you are 2 lbs. heavier at 5 in the afternoon, that’s ok. It your morning weight, after you use the restroom, with no clothes on that matters.
- Get a digital scale. You will need to weight yourself every day. When weighing yourself, do it at the same time every day, also it should be under the same circumstances each day, ie, naked, after using bathroom, around 8:00am.
- A digital food scale or a postage scale is a necessity also. You will need it to weigh your meat.
- It is recommendable not to use lotions and makeup which has oil in it, while you are on the hCG diet. If you can find makeup and lotions that are not oil based use that. If you don’t want to go through the hassle, then don’t. Makeup and lotion will not make or break your diet, it just helps.
- An "allowed" lotion is Corn Huskers Lotion, which is available at WalMart. You may also use mineral oil (baby oil) for dry skin. Taking hCG does cause your skin to become very dry so drinking your water to stay hydrated and using an acceptable lotion will be a necessity.
- Ladies, when you are menstruating, DO NOT STAY ON THE VERY LOW CALORIE DIET. Continue to take the hCG so you don’t need to reload after your period, but eat healthy / normal. If you eat 500 calories a day you will feel like death is coming for you. When your period starts, stop counting days, then when your period ends start up counting as usual.
- It’s important to note that everyone body has different tolerances to everything. On average 3 doses a day is usually sufficient to start but some find that after 2-3 weeks they start getting hungry a little. At this time you may need to add a dose more each day. Some people need up to 6 doses a day. Some continue with 3 doses each day for 40 days straight. Remember listen to your body, it will tell you what you need. If you plan on going longer than 40 days, buy more hCG you may need to increase your doses to 8-10 times per day just to keep up with it.
- It is not usually recommended to work out on the hCG diet. However, if you must, you will want to start on a higher dosage each day, maybe 4-5 doses a day, then increase as needed. Also you will want to eat more like 1000-1200 calories each day while still holding to the foods in the diet. The extra calories will give you something to burn each day, but adhering to the food allowed is still important for resetting your metabolism. Warning do not try 500 calories a day while working out, refer to the menstruation paragraph; topic… DEATH COMING.
