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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)

 

I'm getting annoyed with P3. I keep gaining a little every day, I did one steak day and the weight didn't change at all. Now I'm up 4 lbs. since my last VLCD. I'm doing another steak day today. What if that doesn't work?? I'm half tempted to go back to the P2 eating for a few days just to drop the weight but worry that I'll mess up the whole hypothalamus thing? Everything I try to add in (cottage cheese, eggs, little bit of milk, butter,mayo..) all makes me gain! Any ideas?
@sara,

1st I need to ask which did you?  Injections, The hCG we have here, which is real hCG drops or homeopathic?  If it's homeopathic there is little to do as it contains NO hCG.  If you used injections or our drops then you need to read Phase 3 hCG Diet Food list very carefully and avoid the foods it says to avoid during P3 and use the foods it says to add after Phase 3.  Why?  Because it can cause gains in addition to the no sugar and no starch rule.

HTH

@Dez, i should also mention that my food list from "pounds and inches" says that the dairy things I've tried are allowed for phase 3. I notice the list here doesn't have any dairy, other than the mayo and butter.. confused as to what to do now I guess.
@sara,

The food list here we find works best the guidelines here work best for more people.  Again follow what is here avoid the diary until AFTER P3 and then add it back slowly.  There is no one size fits all, listen to what your body is telling you.

IF you are gaining there isn't any confusion, don't eat that food, listen to what your body is telling you.   Add it AFTER P3 and then still listen to your body and add food back slowly.  

You asked for help, what is here and the links I gave is the best help and advice I can give.

HTH

@Dez, Hi, i did the injections. Lost 16 lbs, which is what i wanted. i have the food list for P3 and i can't seem to add any of the new things it says that can be added. I haven't eaten anything on the 'not allowed' list as of yet.
@sara,

Great on the loss and not using homeopathic.  IF you are eating dairy then what we have here, you are not following.  Read what is here very carefully, diary is only allowed until after P3 and you need to monitor what you eat to see what will and won't work for you.  Also read After Phase 3 and Phase 3 hCG diet.  You may have a different list however we find what we have here works best for P3 and after P3.

HTH

@Dez, ok, will go by this list only. no more dairy, steak day is now - i'll keep you posted over the next couple days. thanks!
I do not want to maintain the weight I will be at come my 43rd day, I still have a lot to lose. Don't want to wait for the 2nd round.... So, can I continue to try to lose a substantial amount of weight? Is that dangerous? If so, why?
@ja9, You maintain the weight to help your hypothalamus reset itself. IT is very important to go through the diet as outlined for the best results and maximum success. You go through each round with a break, P1, P2 and P3 then a small 6 week break then start over again at P1. The weight lose will slow without waiting and you will become frustrated with the slow lose. Also immunity to hCG can happen thus you won't be lose fat but muscle, you will be hungry and tired. All the things that are the benefits of hCG will be gone. HTH
Can you please tell me if kefir is allowed on phase 3? I used to make my own every day from whole organic milk and real kefir grains, and nothing else is added. The fermentation process produces whey, which is 100% protein. Thank you.

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