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hCG Diet Phase 3 Food List

Everyone seems to have questions about what to do on Phase 3 of the hCG diet when it comes to food and calories. All Doctor Simeons says is no sugar or starches, but that does leave room for one to wonder and still doubt what to eat, how much to eat, and what are the best foods to eat on Phase 3.

 

This is a list Phase 3 foods that hCG Diet Journey believes are healthy and good for long-term maintenance. This is NOT an official list (as there isn’t any) but a combination of what the hCG Diet Journey team has always suggested to people, Atkins Low Carb Maintenance & Mediterranean Style eating.

This Phase 3 food list along with a good book on food counts, values, and calories, like Netzer’s is an excellent resource. And yes, Miracle Noodles are, as always, on any phase!

There are 7 keys to Phase 3 foods and long term success with your weight loss.

1. Avoiding man made pre packaged foods
2. Avoiding sugars, processed foods, and refined white flour
3. Portion control (especially at restaurants)
4. Eating bad foods in moderation
5. Exercise
6. Knowing what foods work best for your health and weight
7. Your desire for long-term success & willingness to eat better

hCG Diet Phase 3 Maintenance Kit

Phase 3 Food List 1,500 calories for 3 weeks

Proteins:

All fish including:

Flounder
Herring
Salmon
Sardines
Sole
Tuna
Trout

All fowl including:

Cornish Hen
Chicken
Duck
Goose
Pheasant
Quail
Turkey

All shellfish including:

Clams
Crab Meat
Mussels*
Oysters*
Shrimp
Scallops
Squid

*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.

All meat including:

Lean Beef
Lean Bison
Bacon*
Ham*
Lamb
Pork
Veal
Venison

*Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. -Avoid cold cuts and other meats with added nitrates.

Vegetables

Salad Vegetables:

Alfalfa Sprouts
Arugula
Bok Choy
Celery
Chicory Greens
Chives
Cucumber
Endive
Escarole
Fennel
Iceberg Lettuce
Mushrooms
Parsley
Peppers
Radicchio
Radishes
Romaine Lettuce

Non Salad Vegetables:

Artichokes
Asparagus
Artichoke Hearts
Avocados
Bamboo Shoots
Broccoli
Brussels Sprouts
Cabbage
Cauliflower
Swiss Chard
Collard Greens
Eggplant
Hearts of Palm
Kale
Leeks
Okra
Olives (green & black)
Onion
Pumpkin
Rhubarb
Sauerkraut
Peas
Spaghetti squash
Spinach
Summer Squash
Tomato
Turnips
Water Chestnuts
Zucchini

These vegetables are slightly higher in carbs but provide important nutrients and add variety to your daily foods.

Fruits

Blueberries (fresh)
Cantaloupe or Honeydew
Raspberries (fresh)
Strawberries (fresh)

Fats (Oils)

Butter (REAL not imitation or margarine)
Mayonnaise – make sure it has no added sugar
Olive Oil
Avocado Oil
Coconut Oil

Vegetable Oils

Canola
Walnut
Grape Seed
Sesame
Sunflower
Safflower

After Phase 3 Food List Long Term Maintenance and Beyond

For Long Term maintenance after Phase 3 you would include the all the above and you can add the following to your menu. There isn’t any calorie restrictions for maintenance or any particular ratios.

A general rule of thumb is 40/30/30 40% of protein, 30% of carbs and 30% of fats, however you may have to adjust according to what works for you. It takes experimentation, listening to your body, and watching your mood as to your reactions.

Another good rule is limiting dairy and really watching your how your digestive system reacts.

Add foods back slow to better judge if they are working for you or not.

The idea here is to develop your personal list of foods that make you feel great and maintain your weight.

Dairy

Cottage Cheese
Heavy Cream
Mozzarella Cheese
Ricotta Cheese
Blue Cheeses
Cheddar
Cow, Sheep, and Goat Cheese
Cream Cheese
Feta
Gouda
Mozzarella
Parmesan
Swiss

Nuts & Seeds

Almonds
Brazil nuts
Cashews
Hulled Sunflower Seeds
Macadamias
Pecans
Pistachios
Walnuts

Starchy Vegetables

Acorn Squash
Carrots
White Potatoes
Yams

Legumes

Black Beans
Chickpeas
Great Northern Beans
Kidney Beans
Lentils
Lima Beans
Navy Beans
Pinto Beans

Fruit

Apple
Banana
Cherries
Grapefruit
Grapes
Guava
Kiwi
Mango
Peach
Plum
Watermelon

Grains

Oatmeal
Pasta (whole wheat)
Rice (brown)

 

When I started the HCG diet this time I had decided to go the 44 days. When I got to 28 days I realized that I didn't have enough drops to last the whole 44 days and don't want to buy more until after the holidays. Can I start phase 3 now or will this mess things up being on the 28th day of phase 2?
@Lisa, You can start phase 3 now and start up again after the holidays without any problem.
Im Very grateful to have finally come across a more detailed list of phase three foods, this info has been hard to find,thank you for this. I am however, still unclear about what if any complex carbs are allowed on phase 3. I fully understand,the prohibition of simple carbs or starch's, sugars and anything high on the glycemic index, and am familiar with the Atkins, paleo,and meditaranium diets. Atkins and paleo do allow a certain number of carbs. Is this the case with phase three? just a matter of keeping within a certain carb count, or is it, as with phase one, still about How, starchs are assimilated into the body, in a way which makes maintaining during phase three very difficult. Basically my question is this. May I eat complex carbs in moderation as long as I keep within a certain carb count, during phase three. Number two in the seven keys, says "avoid refined white flour" I read this to suggest that other forms of complex carbs, and starchs may be allowed. I came across a recipe on this sight for almond flour garden herb bread. forgive me if I am asking you to repeat yourself but is almond flour and any of the following foods allowed on phase 3? and how many carbs are allowed on phase three. tofu...5 carbs lentils...17 " navy beans...19" oat bran...4" Rye flour...0" wonder if this is a typo almonds...28 coconuts...12" pumpkin, sunflower seeds...5" and chees's, especially those without carbs. Also,regarding phase one, can you clear up the debate regarding no fat cottage cheese and egg whites.Anndddd one more question. Immediately following the end of phase one, I expect my period to begin. I generally go up a few pounds in water during these few days. So I wont have an accurate baseline to know if I am up the two pounds which should signal the steak and apple day. Any suggestions? thank you so much for your time.
This is day four of phase three. Already had to do a steak day. Today I am 1.8 lbs above. Not two pounds. I am playing with fractions here however. Is this usual. Is the stabilization phase supposed to be this fraught?
This is day four of phase three and and I have already had a steak day. Today I am 1.8lbs above last dose weight. I am playing with fractions here. Is this usual?
I start phase 3 tomorrow and i was wondering if i can eat bananas and could i use the recipes from the recipe links
@Alana,

Yes, ON PHASE THREE, you can eat bananas, but they are a higher glycimic index fruit and you are watching your calorie content so you are adding things back into your diet slowly. So, don't eat a entire bunch right outta the gate. :)

Day 2 on my phase 3. On day 1, I had one banana for breakfast, one apple with two small sweet potatoes for luch and 10 spoons of brown rice with home made miso soup. On day 2, 1 apple for breakfast, pan fried chicken breast mince ball with brown rice and home made miso soup, 5 mussels for dinner. I've gained 1kg since on phase 3. Shouldn't I eat brown rice and miso soup? Cheers
@Brian,

Phase 3 is after you lose weight, you add carbs and sugar slowly back into your diet. My guess is the miso soup has a high sodium content, so you retained water weight. You ate more carbs for day 2 than you should have, slowly add carbs back in over two weeks to avoid gaining weight.

I am in phase 3 of the program and this is my first day and i ate 1200 calories. will this make me gain weight and do i need to go back to the 500 calories

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