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What & How to Eat on the HCG Diet Plan [The Rules]
Not sure what to eat on the HCG Diet Plan? Dr. Simeons included a strict food list in his diet protocol. Fortunately, this list has been expanded on, taking into consideration new food options, and newly discovered nutrition insights.
Original Protocol Food/Eating: “THE RULES”
ORIGINAL 500 CALORIE DIET MENU
- Coffee or tea
- 1 protein: 100 grams/ 3.5 ounces of meats from the food list below.
- 1 vegetable: 3.5 ounces or 1 cup per serving although more is allowed, never exceeding the daily calorie limit.
- 1 fruit (see list below.)
- 1 grissini or melba toast
- Same options as lunch
Beverages: Unlimited amounts of water, coffee and tea are permitted on the Hcg Diet. Only 1 tablespoon of milk is permitted each day: Organic skim milks are recommended, while almond milk (unsweetened) is also an option. Coconut milk is not recommended since it contains a good amount of sugar, although some dieters use this and still experience healthy loss rates.
Sweeteners should be limited on the Hcg Diet. Particularly sweeteners such as aspartame are not permitted, while limited amounts of the following are allowed in moderation.
Proteins allowed on the Hcg Diet: 100 grams of one of the above Hcg Diet foods are allowed at lunch and again at dinner. Fish is highly recommended as a staple on the diet, considering the lower calorie count and health benefits. All meats are to be weighed on a kitchen scale (these are available on Amazon for under $15) for accuracy, with all visible fat trimmed completely. Imitation crab is NOT an allowed Hcg diet food, since they are high in sugar and carbohydrates.
Vegetables allowed on phase 2 of the HCG Diet: One type of each vegetable at lunch and one at dinner. Original protocol does not allow combining vegetables (read next tip.) Calories can vary depending on the type of vegetable (for example, cherry tomatoes are 9 calories per cup, while a regular tomato is 18 calories per 100g.) Most serving sizes for vegetables are approximately 1 cup, although Dr. Simeons does not specify an allowed portion size. Read the Hcg Diet Vegetable Guide to learn more.
Mixing vegetables: Many dieters successfully combine vegetables during their Hcg Diet phase 2 and do fine. If you wish to try this, please do, but proceed with caution to avoid stalling and remember to stay within the allotted calories.
Breads/Grains allowed: Please read grissini and breadstick labels carefully. Calories can vary by brand. Restaurant breadsticks should be avoided, since some can be as high as 400 calories. 1 bread stick or Melba Toast = 1 Serving regardless of what the brand’s label says. You are allowed 1 piece per meal. In other words, even if the box says 1 serving is 2 pieces, the protocol still allows only 1 piece per meal.
Fruit allowed on the HCG Diet: Fruit can vary greatly in calories depending on the type. 2 small apples is NOT an acceptable substitute for the daily allowed 1 apple. Please read the Hcg Diet Fruit Guide to learn more.
Additional Reading about foods and the Hcg Diet Plan:
FAQ and Tips for Hcg Diet Foods & Eating
How the list is “expanded” beyond the foods listed in the manuscript?
Some foods are added because they are fiber foods and have near-0 calories or do not impact the HCG diet in a negative way.
Food sensitivities: If you ever find a food item causing you issues or not agreeing with you, then do not eat it. Food sensitivities are often trigger foods or culprits for weight gain amongst other issues.
A note about vegetable portions and calorie counts: Vegetables can vary depending on the type and brand (I know, it’s surprising!) I have done my best to include the most accurate calorie and nutrition counts in this foods list, but please do you research and check the specific vegetable and brand that you are using. Read the complete Hcg Diet Vegetable Guide.
Healthiest protein options: Fish is the healthiest and most recommended protein of the Hcg foods list. Chicken is second, and beef is last. Seafood can vary in this hierarchy, depending on the specific food in question. Different types of fish offer different health and nutrition benefits. They are also often, half the calories compared to beef options.
Grissini and bread sticks: Remember that not all grissini and breadsticks are created alike. Check your labels carefully and avoid these when eating out since they can be as high as 400+ calories.
Why do we not include carbohydrates on this list? The Hcg Diet is not a low carbohydrate weight loss plan. In fact, whole carbohydrates from vegetables are encouraged, which is why there is such a long vegetable food list.
*Coffee statistics for soluble fiber: Scientific America on Coffee Research
Ask Hcg Diet coaches about eating and the approved foods list: and get answers fast…. join the Hcg Diet Forums.
Are eggs allowed on the Hcg Diet list of allowed foods?
Yes, eggs are permitted. Dr. Simeons specifies that 1 whole egg, or 3 egg whites may be substituted for 1 protein serving at a meal. A great egg recipe that is POP (perfectly on protocol) would be scrambled eggs with spinach, onion flakes and the allowed 1 tablespoon of milk (optional.) Be sure to include a number of spices and himalayan salt for flavor. Franks hot sauce and tobacco are also permitted.
Can you chew gum on the Hcg Diet?
While gum is permitted, it is not recommended since the ingredients in gum can trigger food sensitivities and unnecessary hunger. For those who choose to chew gum while on Phase 2 or Phase 3, it is important to select only sugar free gum, and those without the allowed sweeteners (avoid aspartame!.) See the above food list for sweetener options.
Have a question about Eating and Foods on the Hcg Diet Plan? Feel free to ask in the Hcg Diet Forums; the largest Hcg diet community on the web with over 100,000 members and growing.
What’s the next step in getting started?
Now that you are familiar with the list of Hcg foods, it’s time to move on and learn about the different forms of HCG that are acceptable for the protocol: