HCG Diet Maintenance
You must stop taking the HCG drops and continue the diet for three more days which is 72 hours. At the end of the three days (72 hours), you can eat anything you please, except sugar and starch, provided you faithfully observe one simple rule. This rule is that you must have your own portable bathroom-scale always at hand, particularly while traveling. You must without fail weigh every morning as you get out of bed, after having emptied your bladder (without clothes) before breakfast or liquids of any kind.
It takes about 3 weeks before the weight reached at the end of the treatment becomes stable, i.e. does not show violent fluctuations after an occasional excess. During this period you must realize that the so-called carbohydrate, that is sugar, rice, bread, potatoes, pastries, etc, are by far the most dangerous. If no carbohydrates whatsoever are consumed, fats can be indulged somewhat more liberally and even small quantities of alcohol, such as a glass of wine with meals, will do no harm. As soon as fats and starch are combined, weight gain can get out of hand. This has to be observed very carefully during the first 3 weeks after the treatment is ended otherwise weight gain is very likely.
When beginning the 3 week maintenance phase, start to increase your calories to at least 1500. Don’t try to continue the diet after the HCG is out of your system. Bear in mind, your weight will fluctuate the first week or two; this is normal. Do a steak day if you need to. The weight will eventually stabilize. Watch the starch and sugar religiously during the 3 weeks. Read labels. (Continue) eating organic food if possible. Eat whatever you want, without starch or sugar, during the maintenance phase. Make sure you are eating enough. Use healthy fats and dairy products to up your calorie intake if necessary. Drink enough water.
BMR (base metabolic rate) Calculator!
Like this one, very simple: BMR Calculator or this one from “my fitness pal” is way more detailed with additional features. Super simple and easy to use, a favorite of ours and they even sell scales that sync with the app and your phone, its fantastic!
MAINTENANCE PHASE, STEP BY STEP:
Step 1: Stop taking your drops and continue VLCD for 3 days.
Step 2: During this time, figure out your BMR (base metabolic rate: the number calories you can consume to maintain your exact weight) I really like this one.
Step 3: Review the Glycemic Index and chose foods moderate to low on the scale. This will give you a more detailed idea of foods that are a good idea to eat during this time.
Step 4: AVOID SUGARS AND STARCHES DURING THESE 3 WEEKS! It is very important to read your ingredient labels during this time, as everything seems to contain sugar these days.. and if its listed within the first 5 ingredients, it is highly recommended to avoid it.
Step 5: DO NOT STARVE YOURSELF! It is essential to eat the necessary amount of calories your body needs to maintain, or your body will begin to retain fat again, since there will be no HCG in your system at this point. For most people this is roughly 1500 calories per day. Proteins, fruits, vegetables, healthy fats and low fat dairy are all allowed during this time.
Step 6: After these 3 weeks are completed, you can then gradually (meaning not everyday at first) re-introduce grains and natural sugars back in (refined sugar, or HFCS are not recommended for at least another week or two..if at all) Its best to start with whole grains, such as rice, and again, for best results do not begin to each starches and sugars every day for another week or so.
Skipping a Meal
As long as your weight stays within 2 pounds of the weight reached on the day of the last HCG dose, you should take no notice of any increase, but the moment the scale goes beyond two pounds, even if this is only a few ounces, you must on that same day entirely skip breakfast and lunch but take plenty to drink. In the evening eat a huge steak and 1 apple OR 1 raw tomato – nothing else.
It is of utmost importance that this is done on the day the scale goes above 2 pounds and not postponed until the following day. If a meal is skipped on the day in which a gain is registered in the morning, this brings about an immediate drop of often over a pound. But if the skipping of the meal- and skipping means literally skipping, not just having a light meal- is postponed, the phenomenon does not occur and several days of strict dieting may be necessary to correct the situation.
Most patients hardly ever need to skip a meal. If they have eaten a heavy lunch they feel no desire to eat their dinner, and in this case no increase takes place. If they keep their weight at the point reached at the end of the treatment, even a heavy dinner does not bring about an increase of two pounds on the next morning, and does not therefore call for any special measures. Most patients are surprised how small their appetite has become and yet how much they can eat without gaining weight. They no longer suffer from an abnormal appetite and feel satisfied with much less food than before. In fact, they are usually disappointed that they cannot manage their first normal meal, which they have been planning for weeks.
FOODS TO AVOID
Avoiding sugar simply means avoid cookies, cake, pie, candy, cupcakes, frosting, soft drinks, corn syrup, cool-aid, processed food, energy drinks, fruit juice, honey, yogurt, donuts, cookies, pudding, maple syrup, brownies, canned fruit in heavy syrup, ice cream, cool whip, boxed breakfast cereals, breakfast bars, granola – nothing with sugar.
Be sure to read food labels, check to see if sugar is added into a product before you buy it. Nearly every product in a can or box contains sugar in one of its many names. The first five ingredients listed on an item is the majority of the product, so be sure that sugar is not in the top five.
Avoiding starch means avoid cornstarch, white flour, wheat flour, any flour, pasta, any bread or bread product, breadsticks, bagels, hamburger and hotdog buns, crackers, tortillas, oatmeal, rice, polenta, peas, corn, lentils, pita bread, pretzels, corn chips, potato chips, yams, potatoes, pancakes, muffins, nearly all root vegetables, any breading on fish, chicken, or other protein., beans, grains, acorn squash, butternut squash, cereals, granola, cereal bars, popcorn, biscuits, corn bread, taco shells, croutons, rice cakes, Cream of Wheat, corn meal, and some nuts.
Most restaurants and fast food places add sugar to nearly every product, so be wary of eating out all the time. Other meats to watch out include deli meats, bacon, ham, prosciutto, sausage, and hotdogs. Do not eat processed cheese (i.e. Velveeta), it contains unnecessary sugars and starches. Try not to eat processed anything for that matter.
It is important to remind you:
Eat at least double the protein you were eating on the protocol – at least 100 – 125 protein grams – that is not weight, but grams of pure protein. On the protocol you averaged about 50 so at least double that so you won’t be protein deficient.
You can find out the minimum calories:
you should be consuming online by typing in BMR CALCULATOR. Many websites provide this information for free. It is your BMR (Basal Metabolic Rate), or the calories burned if you did absolutely nothing all day given your particular height, weight, and age. You can use your BMR for your lower range boundary, figuring that anything less than that creates a deficit in calories, which you don’t want. Then, add another 300-400 calories to that figure (given that you don’t stay in bed all day). It is important to eat enough calories because if you eat too few calories or “rabbit food,” then your body will require that just to maintain.
It’s a good idea to still write down what you are eating:
as you need to know where your set point is and identify “problem” foods. Many people can stay around 1700 calories with absolutely no problem; be careful exceeding 2500 calories. In addition, insufficient calories can also produce problems. Listen to your body and watch its signs.
Remember, Dr. Simeons said you can eat anything you want except
sugars and starches. Follow one simple rule, watch the scale. This means exactly that, you can eat up to three fruits a day, including bananas – eat cottage cheese daily – sometimes two servings – and have avocado and feta with dinner. You can drink beer and wine. The only thing to try to maintain is a doubling of your protein from the VLCD as you don’t want to become protein deficient. Some sample foods on this phase include: prime steak, lots of avocados, loads and loads of fresh fruit and vegetables; you can put butter on those vegetables and cheese at times. You can eat fresh shrimp and fresh fish, often baking it in butter, wine and herbs, You can drink white wine on a few occasions. You can cook your eggs in butter and make omelets with vegetables and a little cheese. Use olive oil, eat more dietary fat—it can be the key to maintenance. Overall, eat the good fats and the scale goes down, try to limit the fats and the scale goes up.
Many have found that the maintenance phase demonstrates a change in
attitude toward food. For example, not getting a second helping of food, but just eating what is on your plate. People are not as hungry as they remember being pre-protocol. Instead people eat because they need to eat, not because they have this overwhelming desire to stuff their mouths. People also find that they have ridden themselves of the emotional attachment to food.
Don’t be afraid if the food you loved before the VLCD
no longer tastes the same or gives you the same feeling they gave you before. Sometimes, it can take almost 4 or 5 days to even start enjoying the food again. We believe it is because your body is so used to one way of eating, it takes awhile to adjust to the new way of eating again.
Be careful of introducing too many new foods at once.
Try to introduce foods one at a time, so you can determine if a certain food causes a gain or loss. Some people have trouble with dairy or nuts. Our suggestion is to go with lean protein, fruit and vegetables during the first few days to balance out. Then, GRADUALLY introduce foods like nuts and dairy one at a time, so that if you react negatively it is easily identified.
Read the label on everything you introduce during this maintenance phase.
Be sure there is no form of sugar in it or other additives (look for any -fructose, corn syrup, MSG, etc.)
It is important on this maintenance phase to look at the glycemic index of foods
rather than the carb count. This specifically means that foods are ranked on the effect they have on your glucose levels. These high glycemic foods are exactly what Dr. Simeons wants you to refrain from. A clear list of common foods and their glycemic value, a “glycemic index” if you will that we like is below: (The lists are located towards the bottom of each page.)
Be careful of yogurts which contain sugar regardless of soy or milk based.
You can use organic PLAIN yogurt and then sweeten it with Stevia and add fruit to it (raspberries, strawberries, blueberries, or whatever else you are craving.)
Use common sense when selecting your food for the maintenance phase.
Dr. Simeons really meant to avoid the obvious starches such as corn, potatoes, cereal, white flour, beans, pasta, bread, etc., and not starches in fruits/nuts.
If you are having trouble stabilizing your weight
begin by reducing the fats a bit (i.e. cheese or oil) and increase protein and vegetables. Some people, especially women, seem to be sensitive to cheese and the sodium apparently increases water retention = nominal weight gain (though not fat gain).
Don’t worry about weight fluctuations
(within the 2 pounds or close to it) too much. Many people, have somewhat unstable weight for the first week to 10 days after transitioning from the hCG to maintenance (a few lucky ones don’t). It is likely to stabilize for you in less than a week, don’t get upset by the minor swings.
Two important passages from Pounds & Inches to be aware of during this phase:
Beware of Over-enthusiasm
The other trouble which is frequently encountered immediately after treatment is again due to over-enthusiasm. Some patients cannot believe that they can eat fairly normally without regaining weight. They disregard the advice to eat anything they please except sugar and starch and want to play safe. They try more or less to continue the 500-Calorie diet on which they felt so well during treatment and make only minor variations, such as replacing the meat with an egg, cheese, or a glass of milk. To their horror they find that in spite of this bravura, their weight goes up. So, following instructions, they skip one meager lunch and at night eat only a little salad and drink a pot of unsweetened tea, becoming increasingly hungry and weak. The next morning they find that they have increased yet another pound. They feel terrible, and even the dreaded swelling of their ankles is back the body and this process no longer takes place. Unless an adequate amount of protein is eaten as soon as the treatment is over, protein deficiency is bound to develop, and this inevitably causes the marked retention of water known as hunger- edema.
The treatment is very simple. The patient is told to eat two eggs for breakfast and a huge steak for lunch and dinner followed by a large helping of cheese and to weigh in the morning. They will find that 2 pounds will have vanished overnight, that the ankles are normal but that sleep was disturbed, owing to an extraordinary need to pass large quantities of water. The patient having learned this lesson usually has no further trouble.
For those who are experiencing fluid fluctuations
you can combat it with drinking a lot of water (more than 2 liters), drinking corn silk tea, taking Epsom salt baths, and watching your salt intake. You can increase protein, use fiber, magnesium as additional weapons for weight fluctuations.
Stay away from the surgery liqueurs (Bailey’s, Chocolate, Amaretto, etc.)
Do NOT try to lose additional weight during this period.
Dr. Simeons states that you will lose weight from your structural and reserve fat, rather than the abnormal fat, which you do NOT want to do. In addition, the hypothalamus needs time to adjust to the new “set” weight if it is to be considered your “normal” weight. If you do not allow this 3-week period of maintaining your final weight, then weight gain is likely to occur.
After 3 week Maintenance Phase
- 1. After you finish the 3 week maintenance phase, be sure to add your carbs back in slowly. Take note of what makes you gain weight. Start with healthy low glycemic carb like oatmeal and Whole Wheat Bread or sweet potatoes or brown rice. You can also print out a chart of foods which has low glycemic foods on it which can be used after you finish the maintenance phase. You can find this information on-line or in your local bookstore.
- 2. Keep drinking your water and teas. If you’ve managed to refrain from diet soda’s and processed food…continue. This will contribute to successful maintenance.
- 3. Be sure to continue to watch the scale and remain within 2 pounds of the last weight after stopping the HCG Drops. If at ANY point you are above 2 pounds, immediately do a steak day.
- 4. You can now eat or drink any foods you wish. Continue to weigh daily and see how the various foods you introduce effect your weight. Adjust your intake in accordance with what you discover about your own unique response to foods.
- 5. Now is a great time to start an exercise program. I encourage to start incorporating strength training exercises 3 times a week and power walking anytime you can fit it in. Remember the more muscle you have the more calories your body will burn. In turn this would allow you to consume additional calories without weight gain.
Dr. Simeons had 60 to 70% of his cases who experienced little or no difficulty in holding their weight permanently. When relapses did occur it was usually due to negligence in the basic rule of daily weighing. Many patients think that this is unnecessary and that they can judge an increase from the fit of their clothes. Some do not carry their scale with them while traveling as it is cumbersome and takes a big bite out of their luggage allowance when flying. This is a disastrous mistake, because after a course of HCG as much as 10 lbs. can be regained without any noticeable change in the fit of their clothes. The reason for this is that after treatment newly acquired fat is first evenly distributed and does not show the former preference for certain body parts.
Pregnancy or the menopause may annul the effect of a previous treatment. Women who take treatment during one year after the last menstruation- that is at the onset of the menopause- do just as well as others, but among them the relapse rate is higher until the menopause is fully established. The period of one year after the last menstruation applies only to women who are not being treated with ovarian hormones. If these are taken, the pre-menopausal period may be indefinitely prolonged.
If you experience weight gain, coming back for a second or third course of HCG drops is completely acceptable. Repeat courses are often even more satisfactory than the first treatment and have the advantage that you already know that you will feel comfortable throughout treatment.
REMEMBER TO CHOOSE LOW TO MEDIUM GLYCEMIC INDEXED FOODS TO HELP MAINTAIN YOUR WEIGHT LOSS
Glycemic Index List of Foods
The glycemic index (GI) is a numerical system of measuring how fast a carbohydrate triggers a rise in circulating blood sugar-the higher the number, the greater the blood sugar response. A low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. A list of carbohydrates with their glycemic values is shown below. The book, The New Glucose Revolution Complete Guide to Glycemic Index Values, contains the most complete list I know of. The first list contains some foods not found in the list from The University of Sydney. Combining the information in both list can assist you greatly in making the proper selections. This list was collected from the glycemic index database compiled by The University of Sydney and other sources. This list is only one criterion for selecting the proper foods to meet your nutritional needs. There are foods on the list that may be “low glycemic” but at the same time be a poor choice because of other criteria such as sodium content, saturated fat, trans fat, cholesterol and other issues. We are presenting this list as an aid in making better selections. It is your responsibility to make sure the selections meet all of your nutrition goals. Generally speaking, the lower the glycemic index the better for diabetics and people trying to lose or maintain weight. There are what on the surface seems to be apparent contradictions. For example, white rice is generally considered to be a high glycemic food, yet there are several white rice entries in the low glycemic list. There are also many good choices that have not as yet been tested and added to the University of Sydney database such as, avocado and artichoke, which are both widely, known to be good choices in most nutrition plans.