Of course if you are this point than you will already have taken care of Phase 1 – loading.
- What is Phase 2 of the hCG Diet?
- Taking Your hCG Daily – How To
- How many calories to eat on phase 2
- Eating to hunger on hCG – what this means
- How to portion your daily calories
- Where to find hCG Diet Recipes
- 5 Do-For-Sure Tips
- 5 You-Can-If-You-Want Tips
- 4 Don’ts
- What other successful hCG ladies ate on P2 – video clips
- What to do at the end of Phase 2
- Starting Phase 3
You are ready for the most exciting part- the part where you lose weight.
The very low calorie diet (VLCD). This is the part of the diet that you eat 500 or so calories a day, usually for a period of 3-6 weeks, from a specific list of foods, portioned out a specific way as well.
Phase 2 is also often referred to as the VLCD or very low calorie diet/day. It’s not fun. It’s not a party. But it will accomplish a lot for you if you follow it closely. What do you do if you have more weight to lose than what you’ll lose during 3-6 weeks? You take a break then do another round of 3-6 weeks.
Please see my posts on:
Phase 2 (P2) of the hCG Diet: 3-6 weeks
Basics on What To Do
If you are using hCG Injections:
For most this is going to be125ius or 150ius if you are using hCG injections, however it’s highly individual and will change from round to round even for the same person, so please see more details on dosing here). Other injections tutorials here – including how to mix, where and how to inject- everything!
Injections are done only once a day, usually in the morning. If you are taking drops, you will be taking them 3-4 times a day.
If you are using hCG pellets:
hCG Pellets and drops are another option- to be honest I do not highly favor this form, but it’s certainly an option and you can see my complete guide on prescription real hCG hormone pellets here. In this case you would take your pellet 1x a day, but you can also experiment with cutting your tablet in half and taking it twice a day if you are struggling with hunger. The dosage of each pellet is a standard 500iu from the online hCG pharmacy companies I discuss on my blog. The reason the dosage is higher than for injections is because a lot of the active ingredient is lost to digestion, which doesn’t occur with injections.
The original protocol in Dr. Simeon’s hCG diet was to not exceed 500 calories each day. This is still followed by many today, and is what I personally followed when I did the hCG diet.
Exact foods allowed and how to portion the calories below.
There is actually a caveat here. See my post (coming in the near future!) on when you may need to eat more – if you are thinner and don’t have much to lose, or if you’re a huge dude with a very labor intensive job. IF you do need more than 500 calories, I’m not talking about a lot more- we’re talking 100-250 extra calories.
I know it sounds crazy, but the vast majority of people are not going to need more than 500, 600 calories tops. Out of all 5 rounds of hCG I did, I only needed to eat more than 500 calories on my final round as I was getting to a lower body fat percent (we’re talking 17-18% as a woman) and even then, I only need 100-200 extra calories on some days.
It’s also worth noting that many hCG protocols being followed today at weight loss clinics and mentioned in a few hCG books involve eating 800 calories. This is totally a personal choice. Many find that the 500 calories are totally sufficient, as long as you are on the right dosage of hCG – this makes a BIG difference. And yet there are also a sizeable number of people who feel they have the same weight loss while eating the higher 800 calorie protocol and/or feel better during the diet, and this certainly worth considering.
Do you have to pick one or the other? I don’t think so necessarily. You can always begin with the 500 calorie protocol, and if you find yourself struggling too much, despite changing your hCG dosage, you can move to a higher calorie and see how you do.
Recipes for Phase 2!
We now have a huge number of P2 hCG Diet recipes over at hcgchicarecipes.com!
What this means is that some days you may you only need to eat as little as 300 calories even. You can omit any foods you are not hungry for, but I personally recommend always having the two 100g protein portions each day. If you’re hungry for all 500- by all means eat them all! Please see my post on eating less than 500 calorie at times for more info. There may also be times you need to eat more than 500 calories – please see my post on this (coming in near future).
Not everyone will agree with me on this. But I believe our bodies have a lot of wisdom and if we don’t actually feel hungry, to me this is an indicator that I don’t need food right now.
4. Weigh yourself daily once, in the morning, and keep track of it.
Only once you hear? You WILL weigh more later in the day – remember even 16 ounces of water you drink equals another pound inside you till you pee it out! Also, I am compiling an article about those who have decided to weigh only once a week or not at all and what situations you might choose to do this in- I’ll link to it here when it’s ready.
You can track your weight loss in my handy-dandy Phase 2 hCG Diet Tracker if you like.
The following is Dr. Simeon’s Original Protocol and then modifications that many have made in more recent times with success.
Approved Food Choices List Below.
Coffee or tea
- 1 protein (100 grams)
- 1 vegetable
- 1 fruit
- 1 grissini or melba toast
Same as above
More detail on the above in a moment (like oh my god are you saying I CAN’T have breakfast even if WANTED to???? You can have breakfast if you need – wait for the tips section).
Original Dr. Simeons hCG Diet Protocol
Approved hCG Diet Foods List
Strict Protocol Protein:
1 Serving size = 100 grams/3.5 ounces(2 servings a day total)
- Beef – very lean – ideally 95% or more fat free (80/20 will NOT do)
- Chicken breast
- White fish (examples: Catfish, Cod, Flounder, Halibut, Sole, Red Snapper, Sea Bass, Tilapia, Trout) SKIN REMOVED
Occasional meat replacement allowed (1 serving):
Strict Protocol Vegetable:
Serving size: None is indicated in original protocol. You are allowed to eat to satisfaction.
- Beet Greens
Strict Protocol Fruits:
Serving size as noted below.
Strict Protocol Carb:
- 1 Grissini Stick (without oil- check many have olive oil in them)
- 1 Melba Toast
Strict Protocol Other:
- 1 lemon/day
- 1 tbsp milk/day
- Judicious use of sugar-free sweeteners like stevia, erythritol, swerve, etc
- Spices and herbs (that do not contain starchy fillers etc).
Alternate Protocol Proteins
These are foods that many weight loss clinic in modern times administering this protocol now use with success, as well as many hCG ladies in my audience
- Ahi Tuna
- 97% Fat-Free Ham
- 99% Fat-Free Ground Turkey
- Egg Beaters, 200g
- Greek Yogurt, fat-free, 200g
- Ground Bison
- Ground chicken – lean
- Low-fat canned Salmon
- Low-carb Protein Powder
- Water-packed tuna
- Bell Pepper, any color
- Brussels sprouts
- Crookneck/Yellow Squash
- Green beans
- Jalapeño/other peppers
- Mushrooms – Button, Shiitake
- Pre-shredded greens mixes (with various things like Brussels sprouts/cabbage/carrots/etc)
- Sprouts– alfalfa/broccoli/bean/etc
- Apricots – 2 medium
- Blackberries – ½ cup
- Blueberries – ½ cup
- Cranberries – raw/frozen, unsweetened
- Peach – ½
- Pear – ½
- Plum – 1 small
- Raspberries – ½ to 1 cup
- Coconut Oil/ Coconut Oil Spray
- Fat Free Half and Half, 1-2 tbsp
- Lime juice, fresh squeezed, 1-2 tbsp
- Liquid Smoke
- MCT Oil
- Nature’s Hollow xylitol jams and jellies
- Panang Curry Paste
- Protein Powder
- Psyllium husk powder
- Red Curry Paste – Thai Kitchen
- Unsweetened almond milk or other nut milks
- unsweetened coconut milk
- Better than Bouillon: Vegetable, Beef, Chicken
- Miracle Noodles or Rice
- Miso Broth-sub 1 tbsp almond milk for regular milk
- Nutritional Yeast (for cheesy flavor) – 1 tsp it only has 15.5 cals/1.3 carbs total carbs/0.4 net carbs/1.7g protein
- Simple Girl Carolina Style BBQ Sauce & Seasonings
- Walden Farms dressings/syrups: Caramel Syrup
- Dark dark chocolate higher than 85% cocoa (sugar-free)
- Lakanto sweetener (like Tagatesse but with stevia and monk fruit)
- PB2 Peanut Butter Powder
- Zevia, Stevia Diet Soda
- Vanilla Bean Powder
- Xanthan gum
More Phase 2 Instructions + my side notes
We’ve got a set of Do’s, a set of Cans and a set of Cant’s which are taken from Dr. Simeon’s original protocol. Below each of them has my side notes, which may include reasons that I may have chosen to go differently than he suggested and the reason why.
Do #1: Drink 2 liters (about 2 quarts) of liquids a day.
Toxins are stored in fat, so drinking enough water while on hCG is wise as it will help your body flush out toxins that may get into your bloodstream as your body metabolizes your fat for fuel.
Do #2: Weigh the 100 Grams of Protein Raw.
If you need to weigh meat that’s already been cooked, you will want to measure out less than 100 grams as raw meat contains a higher water content. A good rule of thumb would be to weigh cooked meat at 70-80 grams instead.
Do #3: Remove all visible fat from meat.
You don’t need to overthink this, just cut off any “white” looking parts, visible fat, and call it good. If it were me, I wouldn’t spend 15 minutes removing every little speck of fat. Just get the main stuff and you’re good.
Do #4: Skip 1 injection a week if doing the diet >3 weeks (continue the VLCD diet as normal).
It doesn’t hurt to do this, so you may as well. This was instituted by Dr. Simeons as a way to prevent immunity that he said occurred in some patients. I haven’t actually seen this happen in practice for some reason. You don’t have to panic if you didn’t skip a shot for a few weeks. Just do it as a precaution when you remember.
Do #5: Skip hCG but continue the diet during menstruation.
I chose to skip hCG on my heaviest flow days only – for me this was 1-2 days. From my observation it is a good idea to do this because otherwise sometimes hCG can cause issues with menstruation, either preventing it entirely or causing it to last longer than normal, while on hCG. Also see why you might want to wait till AFTER your period ends to start the hCG Diet. This can really help when you are planning your round to ensure success and less struggling.
Can #1: You can break up the 2 meals as much as you like.
What this means is that you can making multiple snacks out of a meal. Examples: Take the lunch fruit serving and have it for breakfast. Or take 50 grams of the lunch protein and have it for breakfast. Saving a dinner fruit for late night snack. Etc.
Can #2: You can eliminate anything you are not hungry for.
This means there may be times you are actually eating less than 500 calories. This is okay IF you are truly not hungry. Hunger is largerly hCG dose dependent. If you are experiencing excess hunger on hCG, you likely need an adjusted dose.
I personally recommend always having the protein servings. I am a big believer in protein – recently I was not getting enough and was not experiencing muscle growth at crossfit- when I increased it bam, had a huge increase in my muscle mass (tested through hydrostatic body fat testing) – so I still feel it’s wise to make sure to eat at least this.
Can #3: Sugar free items can be tentatively used.
Most of us use stevia daily on hCG as our sweetener of choice. This is my favorite powdered stevia.
Erythritol or Swerve (made of same thing, just a brand name) or other brands of this sweetener are often used, but I would say not as frequently as stevia.
Some use Splenda. Splenda/sucralose make my tummy feel AWFUL though so I do not consume it at all.
They say stevia and erythritol are healthier/more natural than sucralose. Maybe that will change in 50 years but for now that’s the consensus when you do some reading online.
But in some cases if you are on the leaner side you may be more affected by sugar free sweeteners, or if you are using too much of them. Sugar alcohols may be okay but use them very sparingly as too much does indeed affect blood sugar which will affect weight loss on hCG.
Here’s an article on various sugar free sweeteners out there.
Can #4: If weight loss stalls for a few days in a row, an Apple Day can be done.
Apple days involve eating up to 6 Apples, minimizing water intake, and eating nothing else. Apple days begin at noon one day and end at noon the following day. Keep in mind Dr. Simeons mentioned the main 2 tactics of doing such a day were to help you emotionally while dealing with the stall, and to get rid of excess water retention. Doing an apple day involves eating a lot more carbs than usual and no protein, so just keep that in mind when deciding to do one or not.
I have 2 in depth posts on apple days here:
Can #5: TREATMENT INTERRUPTIONS: Taking a short break from hCG DURING Phase 2.
If something comes up and you need to be off hCG and the diet for 2 weeks or less, you can do an interruption. Technically only to be done after you’ve already used 23 injections worth otherwise weight regain during the break is more likely. This involves getting off hCG as if you were finishing Phase 2, with the same 72 hour transition period. Eat Phase 3 style to hunger (calories may end up being somewhere between 800-1600). When ready to resume hCG no re-loading or doing Phase 1 is necessary, simply start hCG and the very low calorie diet again to finish out your round. See my complete guide on hCG Diet Interruptions here.
Can’t #1: Do not mix vegetables at a meal (but I do so do many others)
Dr. Simeons did not explain why vegetables were not to be mixed – my theory on this is that you easily end up consuming more calories doing this because it’s tastier. I did mix vegetables at times and felt it was okay for me. If you DO choose to mix some P2 vegetables together, be more conscious of how much of it you are eating (this easy to do with our P2 recipes because the amounts of veggies and the calories are already carefully calculated for you).
I have a very detailed post on this subject here:
Aaaaannd we have a ton of P2 hCG Diet Recipes on the blog with lots of mixed veggies and it just hasn’t been a problem. So basically this isn’t really a can’t in my book, therefore I lied and there’s only 3 cant’s in real life.
Can’t #2: Do not combine multiple servings into one meal.
Examples: No eating of both fruit servings at once, or the two protein servings for the day at once. I think it’s wise to follow this advice.
Can’t #3: Avoid any contact with oils on the skin.
The hCG hormone makes your body more sensitive to fats than usual – both to losing it and gaining it. Our skin is our largest organ. Let me repeat that. Our skin is our largest organ. I am inclined to believe Dr. Simeons that fats and oils on our skin will cause problems during the diet. Wear gloves when cooking with fat.
Gloves I like on amazon here.
Can’t #4: Do not use makeup or skincare products containing oils unless it’s mineral oil.
Same argument as above. I have a free ebook download called “Mac to Maybelline – Makeup and Skincare Products Safe to Use on the hCG Diet” that was researched by a skincare specialist and a fellow hCGer who checked ingredients for oils in common brands. It was a labor of love on her part that took many many hours and I’m honored she offered me to make it available here for you guys.
Amy has been overweight as long as she can remember. She lost 104 lbs with the hCG protocol and lost 88.75 inches overall. She has some wonderful tips for Phase 2 for you guys!
B lost 100 lbs in 16 months. From size 28 to size 8. B took a solid 6 months to research the protocol before starting it herself. She shares that throughout her 4 rounds of the diet she has had to change her dose every round. We discussed lots of tips on Phase 2 and how she maintained her weight loss.
Casey lost 80 lbs with hCG injections. She went from size 18 to size 6. She has a very interesting tip on cooking food easier and healthier. She also EXERCISED while on P2. So watch this interview to know how she modified her eating on Phase 2 to compensate for that.
Diane started her hCG journey when she was 57 years old. She lost 102lbs with homeopathic drops. Diane shares some very helpful information on lipedema and interesting tips on cosmetic surgery post-weight-loss.
Elke lost 70lbs on hCG and lost another 13 lbs or so on her own. She did something different on her Phase 2, she used the Jay Robb protein shakes for 1 of her meals while on P2. She shares more P2 and P3 tips here.
Kerrie lost 59 lbs using hCG injections. She went from size 14 to size 6. She did not lose all of this weight during P2, she actually lost 23 lbs in between rounds, without hCG. She also shared some of her P2 experiences in this interview.
Kimberly went from size 26 to size 12 with hCG injections. She is a nurse and she has a health condition that makes it hard for her to lose weight. Her first round of HCG was very emotional and she had to deal with all of her eating disorders to achieve success. We talked about a lot of helpful tips on both P2 and P3 in this interview.
Lisa lost 111 lbs with hCG. From size 24 to size 8/10. Lisa ate healthily and exercised but still, she gained weight and could not lose it. She had tried different kinds of diet but only lost the weight on hCG. We discussed a lot of topics on hCG and metabolism.
Lynette here lost 17.8 lbs with the hCG injections. She prepared for her hCG journey by researching hCG for 6 months. She has some really great tips to share with us.
Michelle was diagnosed with Celiac about 6 years ago, she also has HPT, fibromyalgia and Hashimoto’s. Currently, at the age of 54, she has done 5-6 rounds of hCG over the past 5 years and overall lost more than 50 lbs and went from a size 14 to a size 4.
Patti lost 40 lbs with the hCG protocol. From size 13 to size 0 of the same clothing brand. She used both homeopathic hCG and the real hormone. She had failed Phase 3 before and now she will share how she finally stabilized and maintain her weight loss.
Stefanie lost 70 lbs with hCG injections. She was considering gastric bypass when her friend who was a nurse practitioner responsible for follow up care of bariatric patients suggested she compare the pros and cons of surgery vs. the hCG protocol. We talked about her 3 rounds of hCG here.
At the age of 51, Tamara lost a total of 50lbs and went down by 10 dress sizes. Despite post-menopause and serious bouts of hormonal imbalance, she had great results with hCG injections and have been successfully maintaining 19% bodyfat for a full year!
Tracy here lost 47 lbs with hCG injection. And overall she lost 44.5″. She has a Major Depressive Disorder and the antidepressants prescribed to her was a major factor in her weight gain. In this interview, she shared some of her sanity savers while on P2.
Transition Off the hCG Hormone – 72 hours
When your 3-6 weeks of time on Phase 2 is up, there is a little process to this – you don’t just stop taking hCG one day and then eat bacon 😉 Although I would prefer it that way. For 72 hours following your last dose of hCG, you actually continue the VLCD (very low calorie diet- yes the same boring stuff you’ve been eating the last 6 weeks and same calories) until the hCG hormone is completely out of your system. Complete guide on the 72 hour transition period here.
This is a 3 week period that used to be more tricky because there was only one real rule: No starches or sugars for 3 weeks.
You would think less rules would be a good thing, but what actually happened is that we would all arrive at P3 thinking we’d be excited because we finally get to eat some regular food again but found ourselves terrified because we didn’t know WHAT to eat. It was like, what foods are okay? What foods aren’t? How MUCH of these foods are okay?
We have a lot more resources to help us these days. Please see:
Phase 3 Foods List – FREE
My P3toLife Program – Completely Structured program for Phase 3 for $149
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