The 500 calorie diet followed as phase 2, or the “Core phase”,during the hCG protocol is based on years of research and experimentation. It is not just some arbitrary number, nor are the allowed items pulled out of a hat. It is extremely important to adhere strictly to the diet while hCG is in your system. Dr. Simeons also warns that tweaking the diet, making substitutions and additions will slow if not completely stop weight loss. In the book “Pounds and Inches” he states, “All things not listed are forbidden, and the patient is assured that nothing permissible has been left out.”
Though the diet seems spartan at best, it was designed to be as well balanced as possible while still facilitating maximum weight loss. The greatest effect of hCG is that it stifles hunger. Many have claimed that they feel zero hunger and have at times even forgotten to eat what little food is allowed. Rest assured, the remainder of your caloric needs are met by the body fat you will no doubt be metabolizing.
Attempting such a drastically sparse diet without the aid of hCG would be nearly impossible, and those steel willed individuals who could manage it long enough to lose weight would mostly lose water weight and precious lean muscle mass. By the time their bodies gave in and accessed their fat stores, the diet would long have been abandoned.
The diet limits one to 500 calories/day from day number 3 onward, until any of four conditions are met:
- The minimum 23 days on hCG is reached
- The target weight is attained
- The maximum 34 lbs of weight loss is attained
- The maximum 40 days on hCG is reached
There is one more special condition, the person who attains his/her target weight before the minimum 23 days on hCG is reached. This is common if the person has only 5 or 10 lbs to lose. In this case, once the person has lost all possible superfluous body fat, he/she will seemingly out of nowhere become ravenously hungry, as there is no longer a spare supply of calories to maintain the body. From this point it is advised by Dr. Simeons to remain on the hCG until the 23rd day, but increase calorie intake to 800-1000 calories. This can be accomplished by doubling the protein portions at each meal, or by simply adding a morning meal of the same ratios as lunch/dinner.
The 500 calorie (VLCD) goes as follows:
Breakfast: Fluids only – Unlimited quantities of water, mineral water, tea, or coffee. No sweeteners allowed except for saccharin or herbal Stevia.
Lunch: One serving lean protein, one serving vegetable, one serving starch, one serving fruit.
Dinner: One serving lean protein, one serving vegetable, one serving starch, one serving fruit.
Lunch: One serving lean protein, one serving vegetable, one serving starch, one serving fruit.
Dinner: One serving lean protein, one serving vegetable, one serving starch, one serving fruit.
- Fluids are permitted at will throughout the day. We recommend at least 64ozs a day (8 cups or more).
- One protein serving is 100 grams/3.5 ounces of very lean beef, veal, skinless chicken breast, white-fleshed fish, shrimp, crab, or lobster weighed before cooking.
- One vegetable serving is 8 ounces of spinach, chard, chicory, greens, cucumber, tomato, celery, fennel, onion, red radish, asparagus, or cabbage. A serving of salad greens is 16 ounces.
- One serving of starch is 1 toasted bread stick (grissini), or 1 fat-free melba toast – each approximately 4 grams of carbohydrate
- One serving of fruit is 1 apple (any size, though you may not replace 1 large with 2 small), a handful of strawberries (6-8), or one-half of a grapefruit.
- Only one tablespoon of milk allowed per day.
- The juice of one lemon is allowed each day.
- All meats may be grilled, broiled, boiled, baked, or sauteed with no additional oils or fats. Vegetables may be cooked the same way or eaten raw.
- Meals may be broken up and spread throughout the day, i.e. protein and veggie in the morning, apple for lunch, dinner same as breakfast, apple for dessert, etc., though two of one item may not be eaten together e.g. two apples, two bread sticks, two proteins, etc..
- Seasonings: Salt and pepper, vinegar, mustard, oregano, basil, rosemary, garlic, thyme, dill, etc., may be used as needed.
- No oils, butter, margarine, fats, or dressings (not even fat free) are ever allowed, though dressings and marinades can be made from permissible items.
You are not required to eat all of the 500 calories. You may be questioning whether or not you can get by on so little, but it is our personal experience on hCG that there will be many times when you just can’t get it all down. Many people will skip the bread sticks/melba toasts altogether as they find even those minimal carbs slow their weight loss. The one thing you need to eat daily without exception are the two protein portions.
