If you have made it to phase 4 of the hCG diet, you will no doubt be feeling the desire to celebrate!
But you can’t quit your efforts just yet…
So what exactly does phase 4 involve and how do you find the right balance to set yourself up for long-term weight loss success?
Read on to find out!
Phase 4 of the hCG Diet
You’re on the tail end of the HCG diet program, and although it’s the last phase, the Diet Maintenance Guide still requires discipline and strict adherence to protocol. Because you’re reintroducing new foods to your diet and increasing your calories, you want it to be as controlled as possible to prevent weight gain on the new body that you just worked so hard for. Use this phase to seal in all the progress you’ve made as you adjust your metabolism and body to a new and healthy lifestyle.
But how can you apply this new control during phase four?
This phase is about learning what calorie amount is needed for your body to comfortably function and flourish on while keeping the weight off. First you’ll want to increase another 500 calories to your diet plan a week at a time. You’ll know where you need to stop and re-evaluate when you gain a couple pounds. At this point, you’ll want to factor in a Steak Day or an Apple Day before continuing on with this phase. If weight gain continues, reduce the calorie amount 500 calories until you feel that you have stabilized your weight and diet plan to your maintenance calorie value.
A formula can be used as only a guideline to calculate what range of maintenance calories should be for you. Take your basal metabolic rate (BMR) and multiply it by the value of your activity level. To get your BMR, take your current weight and multiply it by 10.
Activity Level Values:
- Sedentary – 1.2
- Moderately Active – 1.3
- Active – 1.4
- Very Active – 1.5
- Athlete – 1.6
So if you’re active most of the time and you now weigh 125 lbs, multiply your weight by 10 and your BMR is 1250. Take your BMR and multiply it by your activity level which is 1.4 and your estimated maintenance calories is 1750. The math should look like this: (125 x 10) x 1.4 = 1750.
Although this calculator may give you a good idea which range you fall into, you should discuss this first with your HCG doctor or nutritionist.
Incorporating an exercise regime will help to tone your new body and will definitely prevent unwanted weight gain. You’ll want to continue your healthy eating habits that you obtained during the HCG diet by avoiding dairy, limiting starches, cutting out sugar, and eliminating processed foods from your diet. Lots of whole and raw foods can empower you with a new, healthy lifestyle that can help you keep your new body and your new weight permanently.