After your calorie-loaded first phase, you’re ready to start losing weight. The party of Phase 1 over and you’re going to have to be strict with yourself and stick to the meal plan. At the same time, you can expect to see those unwanted kilograms melting away, so there’s a lot to look forward to.
What Does it Involve?
You’re going to be selecting foods from a very specific list. Your daily calorie intake is restricted to 500 calories (unless specified otherwise by your doctor), so you will have to plan carefully in advance. The first few days are probably the hardest, but it gets easier if you stick it out and follow the program for the recommended 3 – 5 weeks. At the same time, you do have a fair selection of foods to choose from, so your diet needn’t become depressing.
You get a 100 gram serving of protein at every meal, vegetables can be eaten 2 – 3 times a day and fruit is allowed for every meal except breakfast. Although you’re cutting out dairy products and oils, you are allowed up to a teaspoon of coconut oil with every meal and you can use almond milk to add a bit of creaminess to tea and coffee. Sugar is completely excluded, but you can use a natural sweetener such as Stevia.
It is important to note that Dr Simeons original diet protocol was a little more restrictive than this, disallowing the use of oil and requiring that the dieter begin the day with just a cup of tea or coffee sweetened with Stevia, not sugar. The addition of the extra serving of protein at breakfast is to help ensure that muscle is maintained on the hCG diet and the teaspoon of coconut oil encouraged at each meal helps to switch the body into Ketosis (fat burning), provide extra energy and also help to lubricate bowel function to prevent constipation.
During this phase, you continue with the daily administration of hCG to boost your fat-burning abilities.
An Example Day on Phase 2
It’s really just a matter of checking out the allowable serving sizes and dreaming up a good combination for each meal. Here’s an example:
Scramble up two eggs (no milk, but they’ll mix nicely without that) and add up to a cupful of mushrooms to the mixture. If you are a tea or coffee drinker, you can have a cup sweetened with Stevia and with a dash of Almond milk.
You can have a cupful of salad at lunch time instead of cooked veg. Try combining Peppers, lettuce, celery, cucumber an onion. Remember: the more fiber you eat, the fuller you’re going to feel. You’ve also got a protein allowance and cottage cheese could be just what you need to add a bit of zing to that salad. If you think the combo isn’t complete without tomato, use a small one and count it as having fulfilled your fruit allowance for lunch. Alternatively, you might enjoy a chicken salad instead. The vegetable ingredients can be up to a cupful and the chicken is over and above that.
You’re kind of spoiled for choice. You’re at home and you can cook up what you like best from the list meat-wise, so what shall it be? A bit of chicken breast? Some lean beef? Or how about a 100 grams of some of your favorite seafood? Lobster, crab, crayfish and prawns are all on the list.
Now for your cupful of veggies: mixing and matching is fun, but for day one, let’s go with the celery or we could bake up some mushrooms or roast an onion. That’s just the beginning!
Sauces and Spices
If this sounds bland, think again. Salads can be enlivened with a coconut oil and vinegar dressing and just about any calorie-free seasoning. A pinch of herbs won’t hurt you either! The same goes for meats. Just check the label of the seasoning of your choice to make sure that it’s not going to add to your calories.
Tips for Dealing With Cravings
Even with the help of hCG, you’ll probably feel hungry, but cravings are another matter. If you’re craving sugar or starchy foods, it could be that your body is still in sugar burning mode. Avoid fruits altogether for two or three days.
If salty foods are what you dream of at night and crave all day, you’re probably not drinking enough water. Make sure that you’re not getting dehydrated by drinking the recommended eight glasses of water daily.
Fatty foods are what we eat when we’re looking for ‘comfort food’ and the trigger is usually psychological. See if you can discover what is triggering your craving. If it’s simply a matter of habit, you’re on the way to breaking that habit.
Above all, remember that weight plateaus are normal on any diet as your body attempts to reach a new equilibrium. Your doctor may have some suggestions about how to kick your body back into fat burning mode but the most important thing is to continue with the diet. Don’t be tempted to give up, or to try anything drastic, if you persist – understanding that plateaus in weight loss are normal – you will triumph.