HCG Diet - 500 Calorie Diet Meal Plan

Phase 2 of HCG diet limits your calorie intake to 500 calories a day. It sounds scary but it works. It can also be relatively easy as long as you follow the guidelines. You might find the menu a bit boring but with some planning and some ingenuity, you can see your pounds melt off. On your VLCD, you can’t just eat whatever you want to eat. It can’t just be any calories as well. So, better stick to your meal plan in order to maximize your results.

What’s for breakfast?

• Tea
• Coffee

Breakfast should strictly be liquids according to Dr. Simeons original protocol and absolutely NO sugar! Other option includes water with fresh lemon juice and one tbsp. of milk per day. Stevia and Saccharin may be used.

What’s for lunch and dinner?

Lunch and dinner menu are the same- a combination of one protein, one fruit, one vegetable, and one carb.

• Protein choices- Click here for the HCG Food List Calorie Count for your protein choices. Each protein serving is 100 grams or 3.5 oz. (only 2 servings per day).

You are NOT allowed to have the following:

• Tuna
• Herring
• Dried and pickled fish
• Salmon
• Eel
• Vegetable choices- Have a healthy vegetable in your every meal. Each serving size is 3.5 oz. or 100 grams.
• Fruit choices- Have one fruit for each meal.
• Starch choices- Have one starch for each meal.

What’s for a snack? 

• Snack choices- You can eat your Grissini stick, Melba toast or fruits in between lunch or dinner.
• Have a drink- If you weight 200, drink 100 ounces per day. See to it you drink half of your weight in ounces.

Example meal plan
Breakfast: Coffee with one tbsp. milk
Lunch: 100 grams shrimp, 100 grams asparagus, small orange, 1 Melba toast
Dinner: 100 grams beef, 3.5 oz. tomatoes, ½ grapefruit, 1 breadstick
Breaking up your meals
You can break up your meal. You can have an apple or Grissini stick for snack or breakfast as long as you deduct it from your dinner or lunch. However, you cannot have 2 fruits or 2 Grissini sticks at the same time.

Food List Calorie Count

Here is the calorie count of the approved food list which can aid you in your HCG diet. This can help you better plan out what foods you would like to eat and what foods would you like to stick to your goal diet. It will also help you portion your foods and at the same time educate you about the different ingredients used in your meals.

HCG Food List Calorie Count

For every 100 grams of meat

• Veal
  • Loin Chop – 117 calories
  • Sirloin – 110 calories
• Beef
  • Sirloin Tip Side Steaks – 130 calories
  • Top Round Steak – 166 calories
  • 93/7 Lean Ground Beef – 150 calories
  • Cube Steak – 160 calories
  • Tri-Tip Steak – 154 calories
• Chicken Breast – 162 calories
• Halibut – 110 calories
• Cod – 83 calories
• Crab Meat – 100 calories
• Shrimp – 110 calories
• Tilapia – 94 calories
• Red Snapper – 110 calories
• Haddock – 88 calories
• Lobster – 98 calories
• Flounder – 90 calories

For every 100 grams or 3.5 oz of vegetables

• Cucumber – 12 calories
• Asparagus – 20 calories
• White onion- 25 calories
• Green onions- 25 calories
• Radishes – 12 calories
• Celery – 15 calories
• Green sweet pepper- 20 calories
• Green beans- 40 calories
• Cauliflower – 22 calories
• Lettuce – 20 calories
• Spinach – 20 calories
• Tomato – 20 calories
• Cabbage – 24 calories
• Tomato- 20 calories
• Broccoli – 34 calories
• Spinach- 55 calories

Fruits

• Apple (small) – 55 calories
• Apple (medium) – 72 calories
• Apple (medium) – 80 calories
• Orange (navel) – 69 calories
• Grapefruit (1/2 cup)- 40 calories
• Orange (Florida) – 65 calories
• Orange (California) – 59 calories
• Orange (navel) – 69 calories
• Lemon (medium)- 17 calories
• Strawberries (12 large) – 72 calories
• Pink Grapefruit (California) – 92 calories
• Blue Berries (1 cup)- 83 calories
• Pink Grapefruit (Florida) – 74 calories
• Blackberries (1 cup)- 62 calories

Starch

• Melba Toast (3 gram) – 12 calories
• Grissini Breadstick (3 gram) – 12 calories

The calorie count on meats and vegetables above do not include any sauces, butter or salad dressing. If possible, avoid any sauces on meat such as A-1 steal sauce and barbecues sauce. Do not use salad dressings on salads and vegetables too.

HCG Diet Food List - Phase 2

HCG Diet Phase 2 - Food Lists

Here are the lists of foods that you can eat in your Phase 2 journey with HCG diet. You can use this list as a quick reference when you shop and prepare for your meals.

HCG protein options

• Lobster
• Lean Beef (These includes sirloin steaks, filet mignon,)- ideally 95% or more fat-free
• Veal
• Shrimp
• Chicken breast (all fats and skin removed, should also be boneless)
• Fresh white fish (These includes sea bass, orange roughy, red snapper, catfish, burbot, whiting, cod, flounder, tilapia, halibut, pock, trout,)
• Bison
• Crab (should be fresh crab, no imitation crab allowed)
• Canned tuna (must be packed in water)
• 1 protein serving= 100 grams/3.5 ounces for 2 servings a day
• Have your meat trimmed of all visible fats and weigh raw.

Protein replacement

• Fat-free cottage cheese about 100 grams
• 1 egg + 3 egg whites

HCG Vegetable Options:

• Spinach
• Chard
• Chicory
• Broccoli
• Lettuce
• Beet-greens
• Green Lettuce
• Celery
• Fennel
• Onions
• Red radishes
• Tomatoes
• Cucumbers
• Spinach
• Asparagus
• Cabbage
• Your vegetable serving is not indicated in the original protocol. So, eat until you are satisfied.

HCG Fruit Option:

• 1 Apple
• ½ Grapefruit
• 1 Orange
• Handful of Strawberries (Usually 5-6 medium strawberries)

HCG Carb Option

• 1 Melba Toast (Flavors allowed: roasted garlic, sea salt, whole grain)
• 1 Grissini Stick (without oil)

HCG Drinks Options

• Bottled Water
• Green tea
• Coffee- check here for the beverages you can drink when on HCG diet

HCG additional foods allowed

• 1 tablespoon of milk a day
• 1 lemon a day
• Mustard
• Natural sweetener such as Stevia
• Braggs Liquid Amino (a healthy soy sauce substitute)
• Apple Cider Vinegar
• Natural spices and herbs (check for spices with starches, sugars and fillers)

Remember:

• Each food listed is carefully picked and research for a specific reason.
• The foods listed above are the ONLY foods you’re allowed to eat during your VLCD.
• All items not found on the list are forbidden.

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HCG Diet Phase 2 (P2)

Phase 2 of HCG diet is considered as the most challenging yet exciting phase of HCG diet. This is often referred to as the very low-calorie diet or the VLCD. This phase has made HCG diet so famous.
During phase 2 you continue taking your daily HCG injections for a period of 3 to 6 weeks. It’s not going to be fun because you are going to adhere to a very specific list of foods, specific portions and details for preparation. But, if you follow the hcg protocol closely, it will accomplish a lot for you.

How to do Phase 2?

1. Daily injection of HCG

Have your injection of HCG every day. It is usually done in the morning.  The dosage can range from 125ius to 200ius. However, you can adjust your dosage depending on your personal needs. It is also common to change your dose from round to round.

2. 500 calories diet

As outlined in Dr. Simeons original protocol, the typical calorie intake for phase 2 is 500 calorie diet. Even though the original protocol has an extremely high success rate, there are those who need some extra calories a day. I am talking about people who are extremely active or those who do some intensive job and needs about 100-250 extra calories on some days.

3. 500 calories a day

Having some extra calories on some days during the VLCD is allowed- but how about having to eat less than 500 calories a day? It is strongly advised to consume all the 500 calories in a day. The main reason is for the maintenance of your body’s metabolism. Another is for keeping your body’s natural cycle in tip-top condition.
However, there are days when you feel that you are not really hungry for all the 500 calories- well you can omit some foods you are not hungry for. But see to it that you eat your 2 100 grams of protein portion during the day.

4. Daily weighing

Weigh yourself every day. This is usually done in the morning but you will want to weigh more later in the day. Remember to keep track of your weight in your journal.

How to reduce food cravings

How to reduce food cravings

There are secret ways you can use to reduce unwanted food cravings while on HCG diet.

1. Reduce your stress levels

Stress can promote cravings for comfort food. According to study, women who are stressed are more prone forsweets cravings than women who are not stressed. Eating due to stress may cause you to gain weight and have larger hip circumference. When you are stressed your stress hormone also increases which may promote belly fat.

2. Get enough sleep

If you’re trying to conquer your food cravings, a little extra time in bed could make a great difference. Not getting enough sleep could increase you cravings for food. And the struggle is real. When you lack sleep your brain feels foggy. All you want to do is reach out for those deep fried junk foods and pizza than the leafy green vegetables and whole grains to make you feel better. Without enough sleep your body’s hormonal balance is altered which contributes to overeating and weight gain.

3. Drink plenty of water

One wayfor you to reduce your food cravings is to drink plenty of water. When you drink plenty of water whenever you feel hungry you can stave off the hunger until your next meal. Drinking plenty of water will also help you lose weight naturally. This is because water can flush those fat cells and toxins out from your body in a natural way.

4. Eat foods rich in protein

Healthy diet should contain plenty of protein. Based on studies conducted, high protein diet helps reduce cravings. This also reduces your desire for nighttime snacks.

5. Change your scenery

Instead of picking up on fast food on your way home, go to the park instead. It’s one way for you to reduce your cravings. Change your habit because some food cravings may be due to long-term habits. When you are at home, taking a walk around the block or taking a shower may help reduce your cravings.

6. Avoiding hunger

Have regular pattern of meals and healthy snacks every day to avoid cravings instead of waiting for the intense feelings of hunger. Because when you are hungry, you crave for more calorie-dense food that the usual.
Your willpower is essential in overcoming your cravings. You just have to believe in yourself and be committed to your diet.

Craving Issues on the HCG Diet

Cravings for unhealthy foods like sweets and starches are your worst enemy when you are on HCG diet. Fortunately you’re not alone in your fight. Top nutritionists have revealed the secrets to help you master your cravings and how to keep them under control.

But what are really the causes of craving on the HCG Diet?

For you to understand how to fight your cravings you have to determine where they come from. When you think of cravings- like the pint of ice cream from the freezer or the chocolate chip cookies from the kitchen counter. You often assume they’re the result of some physical need for a certain type of food. But is it the food that’s bothering you? Definitely not- it’s your cravings!

Our cravings have more of a psychological cause than physical. Some experts believe that food cravings can only last from 3-5 minutes. And those cravings are often for junk foods and processed foods high in salt, sugar and fat. Cravings originate from the reward processing activity in the brain. This becomes conscious and integrated with the feeling of “longing”. When you eat foods that you like, your brain releases a chemical that gives you “happy feelings”. Craving is a way for our brain to “request” a substance that will make us feel good.

There are many factors that can contribute to your cravings while on HCG diet but the three major factors include:

Emotional eating

People turn to desserts, sweets and other high carbohydrate food because of the feel good effect it has on the brain. Emotional eating can result from different causes such as sadness, anger, loneliness and even boredom.

Stress

Stress can cause people to resort to unhealthy eating. Situations like fatigue from lack of sleep, relationship problems and work stress can food cravings.

Hormones

Your serotonin level fall as your body estrogen falls in your every cycle. But your stress hormone increases. This can leave you with a feeling of being cranky and a need for a sundae or a pint of ice cream.
There may be other factors depending on your personal needs and situations. But once you will understand that cravings are not just the results of wanting the foods physically you’ll be able to apply the secrets in mastering your cravings.

DO’s and DON’Ts on HCG Diet

HCG diet protocol really works. Though it may seem difficult because of the SO many restrictions but actually it isn’t. It’s pretty straightforward.
Like in any diet, there’s always a right way and a wrong way to lose weight using HCG. If you can follow the guidelines and keep up with the plan you can surely bring that the sexy-healthy you back. However, if you will not follow some simple guidelines, you could end up wasting your time. And worst your money.

Do's and Don'ts on HCG Diet

Here are some DO’s

• 1. Take multi-vitamin/mineral with potassium (or take separately). Make sure all vitamins you are taking are NOT fat soluble. This means that you have to avoid fish oil, vitamin A, vitamin E and D and other oil based supplements.
• 2. Do have consistent weigh-ins. Measure your weight at the same time day to day or else you would find your results unreliable.
• 3.Set a regular schedule for dosing with HCG. This will ensure that you won’t take your HCG doses too far apart or too close together.
• 4. Measure your inches as well as your pounds. You may be getting only half of the story if you only measure your pounds. Track your progress also using measuring tape so you can see how those inches are falling off your waist.
• 5. Keep a food journal. It will be easier for you to unlock the key to your success by tracking your food. Tracking your food intake is as important as tracking your weight

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