Weight loss results are important to everyone who wants to lose weight, but healthy weight loss requires you to measure your results over time and remain motivated no matter what diet protocol you follow.
Like any other diet plan, the HCG diet is not immune to failure. Although the protocol is quite precise as it is designed for weight loss and metabolism reset, it is so easy to get off course and gain weight if you make the following mistakes.
Mistake #1: Doing excessive exercise
As you transition into the maintenance phase and ramp up your calorie intake, you can gradually increase the intensity of your workout but not to the point of muscle soreness. Your body will react by producing lactic acid and to neutralize the acidity, your body will respond by retaining water. Start low and monitor your weight every morning to see how exercise is affecting your weight. If your weight fluctuates more than 2.1 pounds or less than 2.1 pounds, you need to reduce your exercise routine until your weight can stabilize.
Mistake #2: Overeating or eating too little
The recommended calorie intake while on the Maintenance phase is 1500 calories a day. When you consume too many calories, you will gain weight because your body believes that it should store excess energy to use later. If you consume too few calories, your body may go into survival mode and try to hold on to what you give it. Moreover, your body won’t know how to handle foods if you never try them.
Mistake #3: Not tracking your daily food intake
Keep track of the foods you eat even if you are no longer in the very low-calorie phase. You can do this by writing it down in your journal or by using an app. Tracking your foods can help you pinpoint foods that trigger weight gain. Among the most common trigger foods includes fried foods, peanut butter cheese, and many more.
Mistake #4: Having sugar and starches during the first three weeks
Some dieters unknowingly add starches and sugars into their diet by:
- Using seasoning and spices with hidden sugars and starches
- Taking vitamin supplement coated with sugar
- Eating process foods
- Using canned fruits and veggies
Foods with hidden sugar can cause weight gain and provide empty calories.
Mistake #5: Adding too many cautionary foods at once
Your body needs some time to adjust from the very low-calorie intake and from the limited food options. So, do not add more than one new food at a time to give your body some time to adjust and learn how to deal with new foods.
Once you reach phase 3, you need to continue choosing carefully when it comes to fruits and veggies, as not all of them are healthy for you. Fruits and vegetables that contain a lot of starch and sugar, such as bananas, melons, grapes, corn, potatoes, and peas, should be avoided. After the first week, slowly add some starch and sugar back in. Before diving into table sugars, pasta, and bread, start with those that have natural sugar and carbs.
