The HCG diet is a highly restrictive, multi-stage weight loss protocol involving the human chorionic gonadotropin (HCG) hormone and an extremely low-calorie diet. HCG, naturally produced during pregnancy, is sometimes used to suppress appetite and mobilize fat stores during severe caloric restriction. The diet demands precise adherence to specific food lists and preparation methods across its phases. Major medical bodies do not approve the HCG diet for weight loss, and its safety and effectiveness are controversial. Before attempting this or any other highly restrictive diet, consult with a physician.
The Phases of the HCG Protocol
The HCG protocol is divided into three phases, each with a specific dietary goal that must be followed sequentially. Phase 1, the Loading Phase, lasts for two days to prepare the body for caloric restriction. Participants consume large quantities of high-fat, high-calorie foods to replenish normal fat reserves before the severe calorie cut begins.
Phase 2 is the Very Low-Calorie Diet (VLCD), the main weight loss stage. This phase typically lasts between three and six weeks, depending on the weight loss goal. The objective is rapid weight loss through a highly restricted 500-calorie daily intake. The strict food list and calorie limit are maintained for three days after the last dose of HCG to ensure the hormone has cleared the body while promoting fat mobilization.
Phase 3, the Stabilization Phase, helps the body adjust to the new weight without regaining it. This period typically lasts for three weeks. The goal is to gradually increase the daily caloric intake while strictly avoiding specific food groups that could trigger rapid weight regain.
Specific Food Lists for the Very Low-Calorie Phase
The VLCD phase limits daily intake to approximately 500 calories, broken down into two main meals, typically lunch and dinner. Each meal must consist of one serving each of protein, vegetable, fruit, and a specific carbohydrate. This regimen maximizes weight loss during HCG administration.
The protein allowance is a precise 100 grams (3.5 ounces), weighed raw, with all visible fat removed. Approved sources are very lean options. The protein must be prepared without added fats or oils, typically by grilling, boiling, or broiling.
Approved Protein Sources
- Veal
- Extra-lean beef
- Skinless chicken breast
- Fresh white fish
- Shrimp
- Lobster
- Crab
For the vegetable component, only one specific type is permitted per meal; mixing vegetables is prohibited. The approved list includes low-starch options.
Approved Vegetables
- Spinach
- Chard
- Green salad
- Tomatoes
- Celery
- Asparagus
- Cabbage
- Onions
The quantity is generally one cup, but the single-vegetable rule must be followed.
The fruit allowance is limited to one serving per day, consumed as a snack. Acceptable fruits include one medium apple, one orange, a handful of strawberries, or half a grapefruit. The carbohydrate portion is highly restricted, allowing for only one Melba toast or one grissini breadstick per meal.
A rule during the VLCD is the prohibition of all added fats, oils, and sugars, which can stall weight loss. This ban extends to cooking oils, butter, salad dressings, and any product containing sugar. Adequate hydration is maintained by encouraging unlimited consumption of water, coffee, and tea. Only artificial sweeteners like Stevia or saccharin are permitted, and milk is limited to a single tablespoon per day.
Navigating the Stabilization Phase
The Stabilization Phase follows the VLCD and is a three-week period designed to train the hypothalamus to maintain the new, lower body weight. The shift involves gradually increasing the daily calorie intake, typically ranging from 800 to 1,500 calories, while avoiding foods that trigger fat storage. This phase requires daily weight monitoring to detect and correct any weight fluctuations.
The primary dietary rule is the strict prohibition of all starches and sugars. This means avoiding items like bread, pasta, rice, potatoes, corn, and all forms of refined sugar, including processed foods and sugary beverages. This restriction prevents rapid weight regain after the very low-calorie diet.
This phase marks the reintroduction of healthy fats, which were forbidden during the VLCD. Foods rich in healthy fats, such as olive oil, coconut oil, and avocado, can now be incorporated in moderation. The inclusion of these fats helps the body adjust to a more normal metabolic rate.
Protein and vegetable consumption remains a focus, but variety and quantity can be expanded beyond the VLCD’s limits. Eggs, cheese, and low-sugar dairy products are now permitted. If a daily weight check shows a gain of two pounds or more, the protocol advises a “Steak Day.” This involves eating nothing all day until dinner, when a large, lean piece of steak with a tomato or apple is consumed.