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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 have been on phase 3 for a week now and I am 4 pounds under my lowest injection weight. I am usually eating around 1100 calories per day and keep losing. I have not had any real sugar or CARBS. I really like energy drinks. I have found sugar free Rockstar which has no CARBS and no sugar. The artificial sweeteners (Sucralose and acesulfame potassium) are the 10th and 11th on the ingredient list. I have drank 2 of them on 4 different days and have not seen a weight gain. To counteract it I also drink 180 or so ounces of water. My question is, if I continue to do this and don't cheat in any other way am I going to ruin my hypothalamus, so when I am done with p3 I will not be stabilized and will gain if I eat the wrong thing or the occasional excess? Thanks!
@Jake, Really don't have an answer for the soda question it's soda so in the long run not too healthy, but everyone needs a break from water. Others drink soda and have maintained so I don't see why or how it would damage anything. Good JOB!
Here is a question for ya. I have been in and out of the hospital, and I was on in ph2 last time. This time, I am in ph3. So, my question is: what happens if you "cheat" in ph3 - much as one would do in ph2. While I am at the hospital, can I eat more food items and then have a steak day upon exit? I already know that I will be gaining upwards of 10 lbs because of the surgery and the IV fluids; that's what happens everytime. So?? has anyone run into this "cheating" in ph3??
@Jenn, When you say cheat on P3 eating sugar and starch and gaining? You are to stay within 2 pounds if you go over than Steak Day. IF you have a situation like that, hospital stay, and you can't help it, then when you come out do an Steak Day and go back to no sugar no starch and get it off. P3 is important because this is your stabilization phase and resetting of the hypothalamus.
I bought my hcg liquid from this site and have had great results. My question is I keep losing weight in phase 3 I don't think I am eating as many meats as I should partly because I think I am able to eat other things so I am not hungry for meats. My other quaruion is are brown rice ok to eat during phase 3? Oh one more thing, I have bought Smuckers natural peanut butter only 1g of sugar and no trans fat is that ok to use? Thanks I appreciate your reply. Jen
@Jen, You want to stabilize at your current weight? If so then introducing some starches and carbs would be warranted. Rice is a starch food so not allowed on P3 but again if you are wanting to not lose weight then adding some starch and carbs would do that. I would also still make them low glycemic index carbs, meaning higher in fiber, low in sugars. Insulin spikes will produce hunger, cravings and eventually weight gain.
are sugar free items allowed, like sugar free and fat free pudding and sugar free coffee creamer?
@steff, No. Sugar free items can be deceptive and the ones you mention, pudding has other no no items like starch. We will have to do a post on label reading soon. It can be confusing if you don't know the basics and depend on labels to help you. It has been the experience of many that labels lie.
U have to take a 6 wk break between P2 and P3 before re starting P2 and add 2wks there after if u need to do P2 again example after 1st rounj no starches no sugar for 6wks P2 again then 8wks no sugar no starch if u need to do another round 10wks no sugar no starchu can find more info in kevin trudeau'sbook the weigh loss cure I'm taking 8 wks off to start my 3rd phase in late april
@velia, it isn't any sugar or starch for 6 weeks, that is P3 No sugar or starch. The waiting period between rounds you can add back in those things. However I would advice NO man made foods, processed foods, refined foods, white flour foods, etc.

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