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Mindful Versus Mindless Eating on the HCG Diet

How many times have you sat down before the TV or worked in front of the computer with a bag of chips that’s full in one minute and empty the next, wondering how the chips disappeared so fast? Or maybe stopping by your coworkers’ desk to get a treat out from a candy jar every time you pass by?

This behavior often leads to mindless eating. The sad truth is, most of us are mindless eaters at some point. Mindless eating can pack on pounds. If it happens once in a while, then it not a big issue. But if you consistently eat mindlessly to the point that you feel overly full, something has to give.

Mindful Versus Mindless Eating

What is mindless eating?

Mindless eating is eating without awareness, entirely ignoring your body’s signals. You eat even if you are not hungry. You eat for the sake of eating. If you are on the HCG diet, mindless eating must at all costs be eliminated. It may be hard, but there’s no shortcut to what you want to achieve- physically, mentally, and emotionally fit.

There are so many trigger factors for mindless eating. It may result from factors like stress, anger, sadness, boredom, and many more. Even the smell and sight of foods can influence mindless eating.

What is mindful eating?

Mindful eating implies fully realizing the foods you are eating and bringing all of your senses into your meal. You listen to your body, feelings, and thoughts while you eat. You are totally aware of the food choices you make.

Mindful eating is one of the best ways to lose weight. Practicing mindful eating even if you are done with your HCG diet rounds is very important in keeping your weight off for good. Most people who are done with the HCG diet find they have a different attitude toward foods. They have control over their food and their conscious eating has improved and these attitudes have helped them maintain their weight.

People who eat mindfully are less likely to overeat and have more self-esteem. Doing it regularly can make your eating experiences more pleasurable and unique.

To get started with mindful eating, if you’re new to it, here are some tips for you to get started:

  1. Don’t leave any trigger foods on sight. Trigger foods are a recipe for disaster if you leave them in plain sight during witching hours. They’re also irresistible that even a strong person could not resist them.
  2. When eating, take a bite-size and chew your foods slowly. Enjoy every bite you have, the taste, aroma, flavor, and way of cooking.
  3. Listen to your body. Eat only when you are actually hungry. Ask yourself, “Am I really hungry?’
  4. Say no to multitasking. When you eat, focus only on eating. Do not eat whenever you are watching your favorite Netflix series or while you work in front of your computer. Avoid using your smartphone or any mobile devices while eating too.
  5. Take a step back if you realize you are about to eat with your emotions. Distract yourself. Leave the kitchen and go to the other room.
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Weekend cheat, is it OK?

Weekend cheat, are you serious? You know very well that cheating is a big NO on the HCG diet, even if there are ways available to help you get back on track. Cheating on the HCG diet, even on weekends, isn’t the end of everything. You can certainly recover from your weekend cheat, but if you want to lose the maximum amount of weight, DO NOT cheat.

Cheating on the HCG Diet

Cheating even for just one day while you are on the very low-calorie phase can end up causing a major weight loss stall. It prevents weight loss. Cheating is equals to weight gain, from just a couple of pounds to almost five pounds. If nothing happens or if you’ll only experience a weight-loss stall for a day or two, then your fortunate. But what if you will gain weight? Another issue is your mental mindset.

The problem here is when cheating gets out of control. What if your weekend cheat eventually leads you to quit your diet, or to cheat more often and gain more weight? Looking forward for some treat can help you stay on track with your weight loss goal, but too often, it’s a sign that you are not committed to your diet.

Weekend cheat is not good for your health

A weekend cheat will ruin not only your weight loss efforts but also your health.

  • Weekend cheat can give cravings and sugar crash: Sugar can be very addictive and you can get a rush and drop from it. Eating a small amount of sugary food and you’ll be tempted to have more. Stick to it for a few days and you’ll end up craving for more all week.
  • Weekend cheat is not good for your gut health: A weekend cheat of unnecessary foods like sugar, alcohol, and processed foods are enough to cause damages to your gut.
  • Weekend cheat can cause inflammation: Bad choices of foods during your weekend cheat can lead to inflammation.
  • Weekend cheat can affect your immune system: Drinking alcoholic beverages during your weekend cheat can impair your immunity. This decreases your body’s ability to fight off illnesses-causing bacteria and viruses.
  • Weekend cheat can feed guilt and negative feeling: Cheating on weekends can ruin your diet and your Monday to Friday lose efforts, and this can make you feel guilty.

A cheat day once in a while will not compromise your weeks or months of consistent weight loss efforts. Weekend cheat can help you stay motivated long term as long as you cheat mindfully. However, this does not mean you should indulge in excess on weekend cheats. You need to always make sure you are in a healthy weight range, and it will help you keep a healthy weight. If you end up with a weekend cheat, you are required to do an apple day or Steak day as a stall breaker. As much as possible, do not cheat. No matter how hungry you are, do not resort to eating anything that isn’t HCG Diet approved.

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Sweeteners on the HCG Diet

Aside from using the wrong spices, using the wrong sweeteners on the HCG Diet can stall your weight loss efforts. There are only two types of sweetener allowed on the HCG diet, they are:

  • Pure Stevia

Stevia is all-natural and remains the best sweeteners on the HCG Diet. It’s a popular sugar substitute made from the leaves of Stevia plants. Stevia is 100 to 300 times sweeter than table sugar, yet has no calories, carbs, or artificial ingredients. It’s proven to have no undesirable effects on weight loss.

The sweet-tasting components in Stevia sweetener occur naturally, but it does not affect blood glucose. This allows people with diabetes to consume more foods while maintaining a healthy diet. This natural sweetener contains no sugar at all and very few calories. It is used as part of a well-balanced diet to help cut calories without sacrificing the taste.

However, not all Stevia is the same. Some stevia is mixed with other sweeteners like dextrose and erythritol, which can slow or stall your weight loss. Brands like Stevia in the Raw, PureVia, and Truvia are diluted with other sweeteners and sugar alcohols. You can use them during the maintenance phase, but not during the low-calorie diet phase. Use only pure stevia.

Other sweeteners not allowed on the HCG Diet aside from Truvia and Stevia in the Raw are:

  1. Splenda
  2. Purvia
  3. Equal
  4. Z-sweet
  5. Anything with ingredients that end in -tol, -ose, -dextrin
  6. Saccharin

Saccharin is a zero-calorie artificial sweetener, and it’s the only sweetener safe during the HCG diet. It is used to sweeten products like candies, medicine, drinks, and cookies. At higher concentrations, this acceptable sugar alternative has a bitter taste.

Saccharin is made in the laboratory and it looks like white, crystalline powder. People with diabetes, dental health problems, and people who want to lose weight may benefit from this artificial sweetener.

Saccharin is generally safe for human consumption according to health authorities like WHO and FDA. People believe that saccharin isn’t very good for health as it causes serious health problems like cancer when consumed in large quantities. For dieters doing the HCG diet, we feel the health risk is very minimal because the HCG diet only lasts for a relatively short time. Sugar and any other sweetener except for Stevia are not allowed only during the low-calorie phase. Once dieters reach the maintenance phase, they can switch to any zero-calorie sweetener they like. Popular brands of saccharin include Sweet ‘n’ Low.

Do away with these sweeteners: 

  1. Erythritol: It is a type of sugar alcohol with an excellent taste. It is made from fermenting glucose from cornstarch, and it contains 70% sweetness of sugar and 5% of its calories. Erythritol is designed to replace sugar and calories to create a “diet-friendly” result.
  2. Vegetable glycerin: It is a clear, syrup-like liquid with a sweet taste made from vegetable fat. But this sweetener is not useful to any weight loss program as glycerin causes increased water retention which can lead to weight gain.
  3. Xylitol: It is a sugar alcohol, a type of carbohydrate that does not contain alcohol. Many commercial mints or chewing gum that are “sugar-free” contain xylitol.
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HCG Diet Protein: Beef

When doing the HCG diet, protein is very important and most of the calories you’ll need comes from protein. Based on the original protocol, the allowed protein per meal is 100 grams.

Protein is the single most important nutrient for weight loss, no matter what diet plans you follow. A high protein diet can help you lose fat and build muscle mass. Protein prevents hunger and cravings. It also reeves up metabolism. Unlike carbohydrates, protein is an essential part of the HCG diet- white meat poultry, fish, shellfish, and the leanest meat.

HCG Diet Protein options include:

  • White meat poultry such as chicken, turkey
  • Eggs
  • Tofu
  • Whitefish, lobster, shrimp
  • Leanest meat like beef

Beef on the HCG Diet

Health experts had been telling us to eat less red meat, but lean beef is not always bad for the waistline. A lean cut of beef has lower saturated fats than skinless chicken breast. Lean beef is among the best sources of protein. Like eggs, beef can keep you feeling full longer because of the protein content. Beef from grass-fed cows has a much better nutrient profile. It has more vitamin A and E, and the cellular antioxidant glutathione. More omega 3, less omega 6, and much more conjugated linoleic acid or CLA. One serving of cooked 3 ounces of beef, you’re getting 10 essential nutrients, including half of your daily value for protein.

  • Beef tenderloin: It’s the leanest and the tenderest section of the beef. Beef tenderloin is a great option on the HCG diet. It’s very low in fat, making it faster to cook. It’s also the most expensive cut.
  • Beef sirloin: It’s also one of the leanest cuts of beef. It’s less tender and the fat content gives the sirloin the perfect, mouth-watering flavor. The top sirloin is typically the leanest cut with at least 10 grams of fat per serving but jammed packed with protein.
  • T-Bone beef cut: A T-Bone cut has a bit of everything. It has a T-shaped bone that subdivides a small section of tenderloin and a larger section of strip steak.
  • Top round cut: Another lean cut is the top round part. According to the USDA, the top round cut has only 3 grams of fat per 3-ounce cooked serving.
  • Ribeye: This part is derived from the ribs. It has less fat and saturated fat. It’s also a budget-friendly cut. Though it’s shaped like a tenderloin, you won’t get the tenderness of a tenderloin cut from the rib eye.
  • Ground beef: Ground beef works well as a topping for taco salads. You may grill it in a patty and use a bunch of lettuce leaves instead of a bun for a burger. Choose the leanest ground beef. A 100 grams of 95% lean ground beef will give you 140 calories.
  • Steak cut: All the steaks listed above are allowed on the HCG diet. You can enjoy flank, sirloin, tenderloin, or strip steaks for both lunch and dinner. Porterhouse and T-Bone steaks are also HCG diet-friendly. You just have to remove the bone so you can weigh them raw.
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Incredibly Filling Foods on the HCG Diet

When healthy eating and regular exercise don’t seem to work for you, perhaps the HCG diet can help. It is more than just a diet. It is proven to be an effective weight loss with tons of other beneficial effects too. This diet is a metabolism-boosting solution for those who struggle with shedding excess pounds.

The HCG diet is challenging compared with other known diets. It requires you to strictly adhere to the protocol, such as restricting your calorie intake to a specific number of calories per day and eating only the allowed foods on the HCG diet. With the limited calories, giving in to hunger is sometimes a reason we fail to reduce the calories in the foods and eat too frequently. But fear not! There are satisfying and healthy foods that you can include in your diet plan.

  1. Eggs

Eggs are extremely healthy and packed with nutrients. Eggs are among the healthiest foods because it is rich in vitamins, minerals, and high-quality protein. A large egg contains around 6 grams of protein and 9 essential amino acids. Eggs are also very filling and score high on the satiety index. Start your day with eggs on your maintenance phase to help keep you satisfied and consume fewer calories throughout the day.

  1. Apples

Apples contain a lot of water and fiber, which is why they are so filling and a weight loss secret weapon. Eating half an apple before every meal can help you eat less because of its fiber content. According to studies, apples can fill you up more than many other foods, even eggs, beans, and cheese.

The non-digestible fiber in apples helps promote the growth of good bacteria associated with weight loss. They feed the good bacteria in the gut, improving gut health.

  1. Quinoa

Quinoa is an excellent source of protein. Quinoa contains higher fiber content than most grains. The protein and fiber content of quinoa helps you feel fuller for longer and consume fewer calories overall.

  1. Avocado

Just like apples, the creamy, green flesh of an avocado can also keep the pounds away. Avocados are high in both fiber and heart-healthy monounsaturated fat that can make you feel fuller longer. The fiber and fat content take longer to digest, allowing you to experience less overall hunger. Additionally, the oleic acid tells your brain that your stomach is full.

  1. Nuts

Nuts like peanuts, almonds, and walnuts are energy dense, nutrient-rich snack options. They are very high in protein and fat, making them very filling. That is why most dieters on the HCG diet are eating nuts as a snack. Nuts not only control the appetite but also provide nutrients like folate, manganese, protein, and niacin.

  1. Greek yogurt

Greek yogurt is packed with nutrients. It’s a popular, high-protein snack and breakfast. It increases the feeling of fullness and helps you feel less hungry until the next meal. Greek yogurt contains twice the protein of regular yogurt.

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