Foods You Should Eat on the HCG Diet

So you’ve decided to take part in the HCG diet revolution, Congratulations! Now you are probably wondering the best way to begin, right? You’ve probably already looked into the benefits of the HCG itself and the amazing results people are experiencing on the diet. Now let’s get into some of the specifics.

Knowing what you can eat in each part of the HCG Diet is very important.  You need to understand what food options are available to you during each phase, and what kinds of snacks you can enjoy during the day.

HCG Diet Loading

This part sounds simple: For two days you must eat plenty of fatty foods to prepare your body for the next phase. Keep in mind that your choices should be high in fat content and not sugar or carb content.

Eating foods high in sugar or carbs rather than fat is not helpful during this phase, and usually causes excess hunger during the first week of the diet.

Throughout the loading days, it is recommended that you eat peanut butter, nuts, cheeses, cream, fried foods, fatty meats, and similar foods. You can even drink small amounts of alcohol.

This may sound fun, but by the middle of the second day, it starts to get tiresome. You’ll welcome the low-calorie phase!

Very Low Calorie Diet HCG diet foods and meal plan

During the VLCD phase you will follow a 500-calorie per day diet. Stick to the 500-calorie requirement for the entire VLCD phase. Remember that the HCG is instructing your body pull energy from stored fat. Keep track of the food you’ve eaten. Weigh your proteins before you cook them. If necessary, split your meals into several portions throughout the day to stave off hunger at peak times, and remember to drink lots of water.

Here is an HCG diet food list for you to use:

Chicken breast : 110 calories

Steak (trimmed to 0% fat) : 193 calories

Ground Beef (95% Lean) : 136 calories

Roast Beef (lean, trimmed) : 140 calories

Beef Kidney : 99 calories

Buffalo : 100 calories

Veal : 120 calories

Wild sole : 91 calories

Wild Halibut : 110 calories

Wild sea bass : 96 calories

Wild flounder : 91 calories

Crab : 84 calories

Shrimp or Prawns : 105 calories

Lobster : 90 calories

Crawfish : 74 calories

Lettuce : any (2 cups raw = 15 calories)

Spinach (3 cups raw = 21 calories)

Cabbage (2 cups raw = 44 calories)

Tomatoes (1 cup cherry = 18 calories)

Tomato (1 med = 22 calories)

Asparagus (2 cups raw = 54 calories)

Cucumbers (2 cups = 32 calories)

Chard (2 cups raw = 14 calories)

Onions (1 cup raw = 64 calories)

Beet Greens (2 cups raw = 16 calories)

Celery (2 cups raw = 32 calories)

Radishes (2 cups raw = 40 calories)

Fennel (1.5 cups raw = 40 calories)

Chicory (2 cups raw = 15 calories)

Apple (1 medium) : 95 calories

Orange (1 medium) : 70 calories

Grapefruit (1/2 medium) : 5o calories

Strawberries (10 1½-inch) : 40 calories

Cottage cheese* (1/2 cup no fat) : 75 calories

Egg* (1 whole + 3 whites) : 140 calories

Filtered water, mineral water, tea and coffee in any quantity at any time.

Homemade chicken, beef, fish, or vegetable broth (about 20 calories/cup) with allowed veggies or a sugar-free canned variety, but low on sodium and check ingredients.

Juice of one lemon (12 calories) allowed per day.

Stevia (0 calories)

Seasonings are allowed except pre-mixed spices that contain sugar, sucrose, dextrose and/or maltodextrins.

Bragg’s Liquid Aminos

Mustard (water, mustard seed, vinegar, turmeric)

Spry Xylitol gum or mints (1.2 calories each)


Melba Toast

* Allowed occasionally – Up to 3 times per week

1 vegetable per meal

1 type of fruit per meal, max 2 servings per day

1 breadstick or toast per meal

In the list of acceptable food there are categories. You should pay close attention to these because food alternation is another important aspect of your choices. If, for example, you have fish for lunch you should choose either red meat or chicken for dinner.

Another important thing to remember is that just because there are a lot of choices in the vegetable list doesn’t mean you can make a big salad out of a bunch of them.

You should only have one vegetable per meal and a different veggie at lunch and dinner. Also, be sure that you aren’t eating too much at a single meal. Your calories should be spread as equally as possible over your two meals a day.

Food on Maintenance phase

Considered to be as important to the HCG Diet as the weight loss phaseVLCD phase, Maintenance should help you gradually go back to a sustainable eating plan that will continue for three additional weeks.

During Maintenance, your food choices are much greater than in the diet phase, but you cannot eat sugar, carbs or starch, fast food, or fats. Large salads, meats, and servings of vegetables and low-starch fruits are a must at lunch and dinner.

For breakfast, make sure to eat high-fiber foods such as apples, grapefruits, flax seed, and bran, along with a protein such as cottage cheese or eggs. Each meal should include a good source of protein.

You’ll do this for three weeks, while maintaining your new weight, then over the three following weeks you’ll gradually add healthy starches and sugars, and keep your calories within your BMR+activity level.

Snacks for the HCG Diet

When you are on the HCG Diet plan, you need to monitor your food intake closely throughout all stages of the diet. For this reason, it is a good idea to think ahead and plan what types of snacks you will prepare if you get hungry during the day.

Because each phase of the diet has its own requirements, you must tailor your snacks to the phase you are in. In addition to snacks, it may be helpful to take additional supplements for your nutritional needs and to help maximize the effects of the diet.

During the two days of loading for the HCG Diet, your snacks should be high in fat and low in refined sugar. A spoonful of peanut butter on a celery stick is an excellent option. You can also enjoy roasted nuts, which make an easy snack to take with you to work or in the car.

Choose a variety of nuts, like BrazilBrazil nuts are loaded with Selenium, a powerful anti-cancer mineral, macadamia, cashew, peanuts, and almonds. You may enjoy some sugary foods that might normally be off limits, as long as they have plenty of fat. Ice cream, cheesecake, and other rich, high-fat deserts can be enjoyed during this phase.

The high fat content is crucial, because it tells your body that there is plenty of fat available and it is okay to burn it. This helps prevent a hunger response.

The VLCD phase of the HCG diet is the time for strict calorie counting. Every bite you put into your mouth must be included in your calorie count for the day, and you may not go over 500. You will find it helpful to use a calorie calculator to monitor your intake, especially if you are snacking while working or at other times when you may be distracted.

Low-calorie snacks that are appropriate for VLCD include sliced apples, whole strawberries, blueberries, and cherries, and peaches.

In Maintenance, watch out for fruits that are high in calories and starch, like grapes, pineapple, and bananas. Remember, dried fruit is not nutritionally the same as whole fruit – sometimes it even has added sugar. Always check labels.

Other acceptable snacks include skimmed milk, plain yogurt, small portions of broccoli or Brussels sprouts, or cooked egg whites.

Check out our hcg diet recipes here.

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Author: Abigail

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