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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)

 

Dez, what is the amount of meat that is allowed on P3. I am about to start next week and planning this next phase. I know on p2 it was 3 oz. so is that doubled?
@Netta, There isn't an amount to eat or not to eat. Eat a proportion that seems reasonable to you that will leave you feeling full and satisfied without feeling stuffed.
Tomorrow is my 4th week from my last injection, I am kind of nervous about eating carbs, starch, and sugars. I really did not lose much weight even though I did not cheat. I am just really afraid to gain weight.
@Ana, Well monitor yourself. Meaning take each day and see how you react to the foods you eat. Some people do gain weight back and I'm starting to believe it has more to do with the growing gluten and other food intolerances that seem to be on the raise overall. Don't stress or worry just monitor what you are eating and if you see a gain, then narrow the item down. The easy way is to add foods back slowly that way you can see what maybe the issue. Once you find it cut it out. Don't think this is complicated as it isn't just takes a bit of determination and commitment. OR you can get tested for food allergies. This is nothing you have to do and there isn't anything proven it's just really an overall hunch as to why some gain after introducing carbs and some don't. As far as sugars go, stick to Stevia and in a pinch Splenda. Sugar isn't evil it's just in everything. Avoid man made foods that is the prime reason for the increasing gluten allergies we seem to have. Wheat is in everything in some form. Too long? Sorry. Simply be proactive. HTH
can I have eggs in phase 3 or egg whites at least?
@sheena, Yes eggs are ok.
what about peanut butter during phase 3?
No beans, nuts, or dairy during Phase 3? I can see that beans are starchy, but nuts don't have sugar or starch, do they? What about dairy? Phase 3 seems almost as restrictive as Phase 2.
@Angie Smith, Again this is only a suggested food list. You can have what you want. However the people with the most success and least weight fluctuations follow the food list. Dairy has sugar. And no P3 isn't restrictive you have a lot more food variety, you can add fat back in, increase carbs etc. This is for long term health and weight management not a quick fix.

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