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Adding Superfoods to Your HCG Diet: A Guide to Healthy Foods in Phase 3

Phase 3 of the HCG Diet allows you gradually add healthy foods back into your diet while still maintaining your weight loss. To make the most out from this phase, it’s essential to incorporate nutrient-rich foods that promote general health and support healthy weight loss. These foods are commonly referred to as superfoods because they typically contain antioxidants, vitamins, and minerals that offer incredible health benefits.

Superfoods on Phase 3 of the HCG Diet

Here are some of the best superfoods to add during phase 3 of the HCG diet::

  • Low-carb veggies

As you transition from restricting your calorie intake into the stabilization phase, you slowly incorporate carbohydrates back. However, the type of carb you choose matters because not all carbohydrates are created equal. To help stabilize your weight, choose clean carbohydrates. Clean carbs are unprocessed and are non-starchy. They contain natural fiber that helps reduce chronic inflammation. Examples of non-starchy, clean-carbs are vegetables like:

  • Asparagus
  • Broccoli
  • Cauliflower
  • Cabbage
  • Celery
  • Cucumber
  • Garlic
  • Green beans
  • Eggplants
  • Kale
  • Spinach
  • Peppers
  • Lettuce
  • Tomatoes
  • Onion
  • Mushrooms
  • Winter or summer squash

Protein-rich foods

Protein-rich foods are essential to help you maintain your muscle and to keep you feeling fuller longer. Super protein-rich foods include:

  • Eggs
  • Tofu
  • Almonds
  • Walnuts
  • Macadamia nuts
  • Pistachio nuts
  • Flax seeds
  • Pumpkin seeds
  • Pecan

Low-carb fruits

Just like veggies, some fruits are high in carbs and natural sugar. Low-carb fruits can help protect against chronic diseases such as diabetes and cancer. Examples of low-carb fruits you can have during phase 3 include:

  • Apples
  • Berries (Blueberries, strawberries, cranberries)
  • Grapefruits
  • Pears
  • Peaches

Dairy products

Dairy products like plain Greek yogurt, Swiss cheese, almond milk (unsweetened), and coconut milk are incredibly healthy. They have more calcium, vitamin D, and have unique properties that may help control your appetite. A word of caution- introduce them gradually back into your diet. Do not use too much of them on the same day and watch out for your portion.

Fats and oil

You are not allowed to have them during the weight loss phase, but not during this phase. Healthy fats and oil include:

  • Avocado oil
  • Almond oil
  • Coconut oil
  • Flaxseed oil
  • Salmon
  • Black olives
  • Almond butter
  • Cocoa butter
  • Olive oil
  • Unsalted butter

How to add superfoods into the HCG diet

Adding superfoods can be a great way to maintain weight loss while promoting overall health. 

  1. Start by choosing clean carbohydrates, such as non-starchy vegetables like asparagus, broccoli, and kale. Protein-rich foods like eggs, nuts, and seeds can help maintain muscle and promote feelings of fullness.
  2. To make it easy to add superfoods to your diet, try incorporating them into snacks or desserts, substituting beans for meat in some dishes, and taking dietary supplements.
  3. Eat superfoods for your dessert or snacks. Instead of eating your usual dessert, just like the one before you started out doing the HCG diet, have low-carb fruits or healthy nuts for your snacks or dessert.
  4. Substitute beans for meat once in a while. Tofu, legumes, and amaranth are extremely rich in protein and you can use them for your main dish.
  5. Take dietary supplements. Superfoods are available in supplement forms, and they’re packed with various nutrients like vitamins, minerals, and omega-3 fatty acids.
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Carbohydrate Options for P3 of the HGC Diet

Phase 3 of the HCG Diet can be scary because, during this phase, you’re going to increase your calorie intake, broaden your food selection and re-introduce back carbohydrates into your diet. Revisiting P3 of The HCG Diet

P3 is also known as the maintenance phase that you must follow for 6 weeks. Whether you’re finishing the shorter or the longer round, P3 is the same. It starts immediately 3 days after your last shot- after the hormone is fully out of your system.

When the HCG is no longer in your system, you must up your calories in the way that it doesn’t shock your body or lead to weight gain. Dr. Simeon has clearly laid out his rule for P3. Here are his exact rules from his book “Pounds and Inches”:

  1. You must eat plenty of protein during the first few days of phase 3! Your body is low on protein at this time and needs to be replenished.
  2. On your first three weeks- absolutely NO carbs and NO sugar. All foods are allowed except sugar and carbohydrates in any form- rice, bread, potatoes, pastries, cereal, crackers, etc. Grissini breadsticks are also a carbohydrate!
  3. 14 grams of sugar per serving or more still count as sugar
  4. 13 grams of carbohydrate or more still count as a carbohydrate
  5. Veggies like legumes and beans contain both carb and a significant amount of fiber and protein so you should eat them in moderation.
  6. Potatoes, corn, yams, and peas are not allowed.
  7. Dairy product must be used in moderation too.
  8. Eat fruits, nuts and seeds in moderation too. Fruits allowed are apples and berries. Pineapple, melons and banana are high in sugar so you must consume them with caution.
  9. After 3 weeks, very gradually add CARBOHYDRATES in small quantities.

Simple carbs versus Complex carb

Simple carb or bad carb

Simple carbs are sugars. They are commonly found in refined sugars which are prominently in dairy products, chips and chocolate; and processed foods. They are low in fibers thus providing only temporary fullness. Simple carbs quickly digest causing your blood sugar levels to spike. Consumption of simple carbs will only undo all your hard works during P1 and P2 of the HCG Diet.

Simple carbs to stay away from

  1. Baked treats– Baked goodies are loaded with simple carbs and added sugars.
  2. Soda– The added simple sugar fructose can make you gain weight. It’s bad for your health in a lot of ways.
  3. Breakfast cereals– Are loaded with a simple carb that isn’t good for your health.
  4. Packaged cookies– They are unhealthy because they’re generally made with refined sugars, added fats and refines wheat flour.
  5. Concentrated fruit juices– It contains just as much sugar and calories as soda. Concentrated fruit juices aren’t always what it seems.

Complex Carb or clean carb

They’re made up of complicated molecules that break down slowly in the body. The more complex the carb, the better because they’re packed with more nutrients and higher fiber contents. That means to say they are more filling which makes them a good option in controlling your weight.

Complex carb is an excellent source of nutrition that you can have in moderation throughout the P3 while you are taking steps in re-introducing foods back into your diet.

Complex carb to consume

  1. Coconut flour-Contains 17.6 grams of starchy carbs per 100 grams making it a preferred option for P3. So, replace your normal flour with coconut flour to make bread and other goodies. The coconut flour will keep fuller longer during P3.
  2. Broccoli– It’s a natural powerhouse and is highly recommended during P3 of the HCG Diet. Broccoli contains only 7 grams of carbs for every 100 grams. It also contains vitamin B6 and calcium that you can eat in abundance or blended in a smoothie.
  3. Leafy greens– Spinach, chard, romaine lettuce and kale are just some leafy greens that you can have during P3 as a side dish to fish or chicken. It contains essential B vitamins and magnesium which helps reduces anxiety and stress. 100 grams of leafy greens give you approximately 3.6 grams of clean carb.
  4. Berries– They’re packed with antioxidant that helps combat harmful free-radicals. Berries are a great source of clean carbs too. 1 cup of berries contains 14 grams of clean carbs with 84 calories and 3.6 grams of fibers.
  5. Apples– Are an excellent source of fiber and clean carbs. A medium-sized apple contains 25 grams of clean carbs and 95 calories. You can eat one as a snack, add to a smoothie or chop it up and put it leafy green salad.

Carbs to Avoid

  1. Potato– Although it’s a complex carb, some potatoes can increase your blood sugar level faster than other complex carbs. A medium-sized potato skin on, about 5.2 ounce contains 25 grams of carbohydrate.
  2. Corn-It’s rich in fiber yet high in starch which can cause a spike to your blood sugar level. One medium-sized corn contains 19 grams of carbs giving you 88 calories.
  3. Yam– It’s a good source of fiber and potassium but ½ cup of yam contains 27 grams of carb giving you 116 calories.
  4. Peas­– It’s quite nutritious with a fair amount of fiber and antioxidants. ½ cup of peas gives you 11 grams of carbs with 62 calories.
  5. Beans– Beans like lentils and garbanzos are foods with fairly high carb content.

Hidden carb to be judicious

  1. Milk– You can have dairy products but you must be aware of the type. 1 cup of milk contains 12 grams of carbs and 137 calories while a cup of fat-free yogurt contains 18.8 grams of carbs with 137 calories. Other types like Greek yogurt contains 7 grams of carb, skim milk yogurt has 13 grams while the whole milk yogurt has 8 grams of carb. Choose the one with lower carb.
  2. Nuts– Nuts like almonds have 20 grams of carb for every cup. Just be careful with how much you eat.
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Trouble Shooting Weight Gain during Phase 3 of the HCG Diet: Reasons Why You are Gaining Weight

Weight gain at the start of your phase 3 is just normal. Anyway, you have that 2-pounds range to follow but there are times that you just can’t stay within the 2-pounds range and went above the rule for several reasons. Ask yourself these questions:

Are you stabilizing your weight the correct way?

Some dieter often made mistakes with their last day weight or LDW. Your LDW is not the weight on the scale during your first day of Phase 3 of the HCG Diet. Your LDW is the morning weight of your last day of injection, your LAST dose. This is the weight that you will try to stay within the 2-pounds range. After the last injection, you still have 3 days of consuming only a very low amount of calories. During this time, most still lose a good amount of weight, so when they start their phase 3, they are actually under their LDW. You can still lose around 1 to 3 pounds. Now for a couple of days on P3, you might gain back some 2 to 3 pounds even if you are doing the diet right. But do not worry, as long as you are doing the diet correctly, your weight won’t continue to shoot up to your original weight.

Did you eat fruits and carb portion during P2?

Removing fruits and carbs during Phase 2 can dramatically cause your body to lose so much weight. And for some reason, removing fruits and carbs on P2 reduces cravings however NO fruits or carbs means you will have to stabilize your weight at a higher rate. Why?

You won’t be able to apply the 2 pounds rule in this type of situation. Here’s why:

Removing fruits and carb during P2 can make your diet super low. Your body will end up tapping into the stored glycogen in your body and it’s going to use this stored glycogen as a source of energy. These stored glycogens are basically just sugar and water stored in your liver and muscles. It is NOT fat. Your body may tend to hold a certain amount of water and sugar when on its normal state. Going fruitless on P2 then transition to P3 will naturally refill the loose glycogen and will quickly store this as soon as possible- causing weight gain.

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Steak Day, Why Should I try it?

An HCG Diet Steak Day can be daunting. When you do the steak day you cannot eat anything until your dinner. The whole day, you only drink lots of water. You can also drink coffee and tea. Without having any foods the entire day is not a fun thought because basically, you are fasting. When you wake up the next morning and find out that you went above the 2-pound range then you have no choice but start a steak day.

Steak day may seem daunting but steak day is very important to help you stabilize your weight. Stabilizing your weight is not that easy because your body is NOT used anymore with the over-abundance of calories it receives. So, the tendency is, your body might hold on to the excess calories and store it for future use. This causes your body to gain some extra pounds. If it does happen, it can make you worry. Sometimes, this worry can turn into stress eating. HCG Diet Phase 3 is meant to help you lose weight and not to stress you out. Doing the steak day during this phase is a great way to review what food choice and portion has caused you to gain extra pounds.

There are lots of ways to counteract weight gain during the HCG Diet and a steak day is the easiest. Not only will the steak day stabilize your weight but it will also help you reevaluate your food choices. What good with steak day? It is only for one day. The next day, you go back to regular meals.

When does weight gain usually happens?

Well, weight gain usually happens when you don’t watch over your calorie intake. If you do not count your calorie and you’re eating too many or too little, you could end up gaining an extra pound. Putting on extra pound can also happen when your body reacts badly to certain foods such as dairy products or some types of nuts.

How do you lose those extra pounds?

In order to lose those extra pounds, you need to double check the protocol instruction and see if you are really following the protocol. It doesn’t mean to say that you are able to reintroduce back sugar and carbs towards the end of phase you can eat them in excess. They can be tempting but you don’t want to undo everything you’ve worked hard during the very low calorie diet.

 

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Mistakes during Phase 3 of the HCG Diet

Gaining weight during the maintenance phase? Here are some top mistakes during Phase 3 of the HCG Diet that you might want to look into:

#1 You are eating too many calories

  • Eating too many calories might cause your body to start gaining weight all of a sudden because of the overabundance of calories. Your body might think to start storing those extra calories for future use. We recommend that you aim for 1500 calories a day during the maintenance phase. OR better consider this guide:

During the FIRST WEEK on P3: 900 to 1000 calories per day

During the SECOND WEEK on P3: 1100 TO 1200 calories per day

During the THIRD WEEK on P3: 1300 TO 1450 calories per day

#2 Having hidden starches or sugars

  • Be cautious with introducing foods into your body with hidden sugars like sugar-coated vitamins, eating something with cornstarch or eating meats with sugary broth. When buying foods, read the product labels and be mindful of sugar and starch content. Avoid food products with dextrose, fructose, maltose and anything that end with “ose”.

#3 Eating too many cautionary foods

  • Your first week can be excited because finally, you can have your freedom back in terms of eating. However, you are still restricted from eating too much during the first week of the HCG Diet. You also have to avoid eating sugars, carbs, starchy veggies and sweet fruits.
  • AT around the second or the third week, slowly add some of the restricted foods like sweet fruits and starchy vegetables.

#4 Not tracking your daily food intake

  • Keeping track of your food intake every day is as important as getting your daily weight. Tracking your foods can help you identify what food triggers you to gain weight.

#5 Insufficient intake of protein

  • Protein-rich foods are an essential part of Phase 3. Insufficient amount of proteins in your diet will make it hard for you to keep your weight off compared with dieters who keep proteins in their meal regularly.

#6 Not taking your weight every day

  • Keep track of your weight every day just as you keep track of your food intake. This will help you determine if you need to do the steak day because you go beyond the 2-pound rule or not.

#7 Adding too many foods at a time

  • Give your body some time to adjust to the new foods. Do not add too many foods at a time. If you are not sure what and how much foods to eat check this out The First Week of HCG Diet Phase 3.

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Important Note:

Not everybody will react to in the same way to hCG (Human Chorionic Gonaditropin) – in other words what is true for one person might not work for another- as such do not get discourage if you don’t see the same pronounced results as in others on the same hCG diet – all the information provided here is based on people’s testimony and documentation gather from reputable sources online – the before and after pictures are submitted from our most successful customers and they were offered 20% discount incentive to show the very positive results – not everyone will achieve this – This being said the hCG diet works well , give it a try and see for yourself.

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