Stabilise HCG weight loss
Re-introducing foods, adding new foods, and increasing your food in-take
We learned from our experience that the importance of this stage cannot be underestimated. Stabalise HCG weight loss is your prime concern after loosing that weight.
This is a very important part of the diet as this is your stabilisation phase to keep the weight off,
maintain, and educate yourself to a healthy lifetime eating plan. Just as an extra bonus, you
may find you will lose a little more weight over the first few weeks.
From a psychological point of view this is the hardest stage for most people. After the success
of the diet (which I rate “high”) we are now eager to eat more, eat better, drink alcohol and
socialize. For some people, the red light turns green to allow the return to the old habits.
Other people are afraid to eat and continue to starve themselves until the primal instincts
take over and they start binging.
It is my personal experience as a HCG dieter an as a Diet4Shape practitioner that this is the
stage that “makes it or breaks it”.
The Introduction Phase works by allowing you to begin introducing other foods that you were
not able to eat whilst on your 500 calorie daily in-take.
What to Recommend:
- Plan your stage 3 the same way as stage 2
- Plan a 3 weeks menu; I would suggest: daily calories ,
daily protein, daily carbohydrates, daily fats with a calorie
intake of 1200 calories a day for women and 1500 calories
- Write a shopping list and store the appropriate foods
- Prepare meals and portions
- Prepare snacks
- Write and display lists of foods allowed and foods not allowed
- Eat small portions, chewing well and enjoying every mouthful
- Re-introduce foods gradually, one category at a time and watch
for adverse symptoms.
- This may indicate food allergies or
intolerances that deserve further investigations.
- Increase your daily Protein foods from 200 grams daily to 400
- Keep weighing yourself daily to monitor your weight.
- This Phase is very different for everybody due to our individuality – the impact
of the foods introduced will be different in all cases as no two bodies are exactly
alike. Make sure you have some fun with this phase and remember you are on a
healthier eating plan now, so you will still need to be mindful of harmful foods
such as added sugars, refined carbohydrates, and unhealthy, saturated fats.Daily recommendations during this stage:
- In General a total calories count of 1200 for women and 1500 for men
- This should be broken down into 3 meals and 2 snacks
- 400 grams of lean protein
- 2 to 3 servings of vegetables
- 2 to 3 servings of fruit
- 2 servings of Low carbohydrate and sugar free dairy
- 300 grams of Grains/Starches of which at least 50% are to come from
- 2- 3 servings of good quality fats which can be used in cooking preparation
- Alcohol can be introduced but needs to be kept to a minimum
A typical daily diet
Meal Food Group Serving Menu Choice Amount Breakfast 1 Grains/Starches 1 Wholegrain Cereal 1 cup Fruit 1 Strawberries 1 cup Dairy 1/2 Low carbohydrate yoghurt 1/2 cup Or low carbohydrate milk 1/2 Breakfast 2 Grains/Starches 1 Wholegrain toast 1 slice Fat 1 Avocado 1/2 1/2 Tomato sliced 1 Fruit 1 Apple 1 piece Breakfast 3 Protein 1 Eggwhite omelette 3 eggwhites and 1 full egg Vegetables 1 Spinach & mushroom 1 cup Fat 1 Cheese 1 tablespoon Black coffee or tea Snack 1 Protein 1 Raw nuts 1/2 cup Snack 2 Fruit 1 Fruit Salad 1 cup Dairy 1/2 Low carbohydrate yoghurt 1/2 cup Snack 3 Protein 1 Hummus 1 tablespoons Vegetable 1 Carrot & celery sticks 1 cup Lunch 1 Grains/Starches 2 Wholegrain bread 2 slices Protein 1/2 Chicken Breast 100 grams Fat 1 Low fat mayonnaise 1 tablespoon Vegetables Free Lettuce & tomato Lunch 2 Dairy 1 Low fat cottage cheese 1 cup Vegetables 1 Salad with cucumber 2 cups Lunch 3 Grains/Starches 1 Quinoa 1 cup Dairy 1 Fetta 100 grams Vegetable 1 Sweet potato 1/2 cup Vegetable Free Baby spinach leave 1 cup Oil 1 Extra virgin olive oil 1 tablespoon Dinner 1 Protein 1 Grilled Fillet Steak 250 grams Vegetables 1 Steamed Broccoli 1 cup Vegetables 1 Mixed Salad 1 cup Oil 1 Olive oil and vinegar 1 tablespoon Dinner 2 Protein 1 Grilled Salmon 200 grams Grains/Starches 1 Buckwheat noodles 1 cup Vegetables 1 Stir fry mix 1 cup Oil 1 Extra virgin coconut oil 1 tablespoon Dinner 3 Protein 1 Roast chicken breast 200 grams Fat 1 with skin optional Vegetables 2 Roast sweet potato 1 cup Protein and steamed beans 1 cup Snack 1 Protein/Fat 1/2each unsalted pistachios 1/2 cup Snack 2 Protein/Fat 1/2each unsalted almonds 1/2 cup Snack 3 Fat 1 Dark organic chocolate 2 squares Snack 4 Fruit 1 Apple 1
The information provided is only indicative. We are happy to hear from your experiences.
Please let us know if you have any questions or make an appointment with our
nutritionist Joanna Grabynn for a full nutritional assessment and management.