Here is a breakdown of the approximate calories of each food allowed during the HCG diet. As a refresher, HCG, short for Human Chorionic Gonadotrophin is a hormone found in pregnant women that when taken allows a person to survive on a low calorie diet (500 calories a day) and in which case they are able to lose on average about a pound or two a day, all while maintaining a healthy physique and not experiencing the usual hunger pains that accompany many diets. Read “How I Lost 40 Pounds in 40 Days” for more information on this astounding diet.
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The actual food consumption consists of lunch and dinner (no breakfast) and the following items per meal:
- 3.5 ounces of selected lean meats (see below)
- 3.5 ounces of selected vegetables (see below)
- 1 Grissini Breadstick or Melba Toast
- Selected fruit (see below)
You are encouraged to drink lots of water (I averaged over 100 ounces a day) and you can drink all the coffee and tea you want as well as moderate levels of 0 calorie diet sodas.
And now for the calorie count of allowable foods.
Fish (avg 98 calories)
- Cod (3.5 oz) – 83 calories
- Crab Meat (3.5 oz) – 100 calories
- Flounder (3.5 oz) – 90 calories
- Haddock (3.5 oz) – 88 calories
- Halibut (3.5 oz) – 110 calories
- Lobster (3.5 oz) – 98 calories
- Red Snapper (3.5 oz) – 110 calories
- Shrimp (3.5 oz) – 110 calories
- Tilapia (3.5 oz) – 94 calories
Additional white fish are listed at the bottom of the page.
Very Lean Beef (avg 152 calories)
- 93/7 Lean Ground Beef (3.5 oz) – 150 calories
- Cube Steak (3.5 oz) – 160 calories
- Sirloin Tip Side Steaks (3.5 oz) – 130 calories
- Top Round Steak (3.5 oz) – 166 calories
- Tri-Tip Steak (3.5 oz) – 154 calories
Chicken
- Chicken Breast (3.5 oz) – 87 calories
Veal (avg 114 calories)
- Veal, sirloin (3.5 oz) – 110 calories
- Veal, loin chop (3.5 oz) – 117 calories
Vegetables (avg 18.8 cal)
- Asparagus (3.5 oz) – 20 calories
- Asparagus (2″ tip) – 1 calories
- Asparagus (small spear) – 2 calories
- Asparagus (medium spear) – 3 calories
- Asparagus (large spear) – 4 calories
- Broccoli (3.5 oz) – 34 calories
- Broccoli (1 cup – 88g) – 30 calories
- Broccoli (5″ spear – 31 g) – 11 calories
- Celery (3.5 oz) – 15 cal
- Celery (medium stalk) – 6 calories
- Cabbage (3.5 oz) – 24 calories
- Cabbage (1 cup shredded) – 17 calories
- Cauliflower (3.5 oz) – 22 calories
- Cauliflower (1 cup) – 28 calories
- Cauliflower (3 flowerets) – 12 calories
- Cucumber (3.5 oz) – 12 calories
- Cucumber (small) – 19 calories
- Cucumber (medium) – 24 calories
- Cucumber (large) – 34 calories
- Cucumber (English long) – 60 calories
- Lettuce, all varieties (3.5 oz) – 20 calories
- Lettuce, all varieties (1 cup) – 8 calories
- Lettuce, all varieties (small head) – 32 calories
- Red Radishes (3.5 oz) – 12 calories
- Red Radishes (one medium) – 1 calories
- Spinach, raw (3.5 oz) – 20 calories
- Spinach, raw (1 cup) – 7 calories
- Spinach, frozen (3.5 oz) – 23 calories
- Spinach, frozen (1 cup) – 41 calories
- Spinach, cooked (3.5 oz) – 31 calories
- Spinach, cooked (1 cup) – 48 calories
- Tomato (3.5 oz) – 20 calories
- Tomato (cherry) – 3 calories
- Tomato (plumb) – 11 calories
- Tomato (small) – 16 calories
- Tomato (medium) – 22 calories
- Tomato (large) – 33 calories
Fruit
- Apple (small) – 55 calories
- Apple (medium) – 72 calories
- Apple (large) – 110 calories
- Orange (navel) – 69 calories
- Orange (Florida) – 65 calories
- Orange (California) – 59 calories
- Strawberries, 12 large – 72 calories
- Strawberries, 20 medium – 80 calories
- Pink Grapefruit (California) – 92 calories
- Pink Grapefruit (Florida) – 74 calories
Bread
- Grissini Breadstick (3 g) – 12 calories
- Melba Toast (3 gram) – 12 calories
- Melba Toast (5 gram) – 20 calories
White Fish List
- Ayr
- Cat Fish
- Cod
- Coley
- Dover Sole
- Flounder
- Flying Fish
- Haddock
- Hake
- Halibut
- Hoki
- John Dory
- Kalabasu
- Lemon Sole
- Ling
- Monk Fish
- Parrot Fish
- Plaice
- Pollack
- Pomfret
- Red & Grey Mullet
- Red Fish
- Red Snapper
- Rock Salmon/Dogfish
- Rohu
- Sea Bass
- Sea Bream
- Shark
- Skate
- Tilapia Turbot
- Whiting
Keep in mind that all the above calorie counts on meats and vegetables do not include any sauces, salad dressing or butter. You are in fact encouraged not to us sauces such as barbecue sauce, A-1 Steak Sauce, etc., on meats nor any salad dressings on salads or butter on vegetables.
One trick I learned in phase two of my diet is that I could use Louisiana Hot Sauce on chicken as it has zero calories. That has helped immensely and because it is spicy, you feel fuller. I also use Balsamic Vinegar on Spinach salads which is quite tasty.
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KellyR,
I think the confusion on when to end the VLCD comes from the use of days to count when the actual count should be based on the number of doses (or days you take) HCG. The three day continuation of the VLCD begins the day after the last dose of HCG. You would count the gorge days since on those days you took HCG. You are on the long course (40 days of taking HCG and 3 days continuing the VLCD). That would make your end day 10/14/2009, day 40, the last dose of HCG.
Over 20 pounds in 29 days is excellent. Keep it going. My wife and I are on our second course. I cheated yesterday morning with heavy cream in a cup of coffee. Made me gain 0.2 of a pound. I almost, but not quite, think it was worth it.
Harvel
Hi all I hope everyone is progressing one day at a time
Harvel or Anyone else out there who can help:
I am on my 29th day of the protocol and 27th day of the VLCD… I am down 20 lbs. 2oz. I have been stalling for a couple of days…I know, normal but, i am fast approaching the end of phase two and as i was looking over my calendar journal i am unsure of the following: 1) the 40 days of HCG consist of counting the gorge days? meaning I started taking the HCG drops on September 5th (1st day of gorge days)I started my VLCD on September 7th… So my question is do I finish on October 14? or October 16th? and then begin my 3 days of non HCG and 500 calories? Please help for some reason my calendar journal says for me to stop on the 16th but, I have read some contradictory info. I am away and don’t have Dr. Simmons manual with me.
P.S. Last night was absolute torture late night at dinner with Friends and colleagues. But, I remained strong. I just had a cup of black coffee. But, was discouraged to not see any weight loss today…despite the sacrifice LOL but, better the same weight than going up.
I AM SCARED OF PHASE 3!!!!
Karen: Thanks for the protein day. I appreciate it. I am out the door to Mexico. Take care and I will write soon. In the meantime,,,,stay slim. I agree about people. Jealousy who knows?
I have not written in a while, and am not making any opinions, but hope someone can answer some of the questions I have. I did the HCG injections beginning July 22 at 142 and finished on August 20 at 124. today is October 2 and I maintaining between 126 and 124. The problem is that I am having severe hair loss and lumps under my arms and tender breasts as of today. I love the diet and would never not have done it any other way, yet now wonder if this is a concern or a norm? Does anyone else have a thought?
karen, I cant find the page where he put what the company name but it is from DIY HCG. It’s the same place where I bought mine here is the actual website http://diyhcg.com/
Hi All,
I have not met Les yet. Have heard lots of great things though. I am curious who Les got his DROPS through. Please let me know.
Karen
Hi Hilary,
Here is the PROTEIN eating plan. If you or anyone have further questions feel free to email me at ksrosie2@verizon.net. I do not get on here everyday like I would like to. Where are you going? No one has notice my weight loss either. Maybe it is because the RESULTS show up differently on this HCG eating plan. Or is it because I have not switched to smaller size clothes yet & the ones I have been wearing daily are the same ones since before I started loosing weight. Or is it society does not compliment us; because they want to be careful what or how they say it. For example I am almost a year in a new job & no one has said a word is it because they do not know me well enough or what? Meanwhile, it is between our very own selves and our higher power. I have not been around any of my regular friends in awhile so maybe they will notice. LOL I still do have my stomach; however all my other body part look less. Also remember it is not always in the scale. This plan is called Pounds & Inches.
Please if you have any questions or feel like you do not have an answer feel free to call Ann at http://www.hcgliquid.com.
The Protein Day Suggestion from Ann at http://www.hcgliquid.com
If you have a special day from time to time or every few weeks here is what you can do to enjoy.
Continue to do your drops or injections as normal as well as DRINK your water like you are suppose to.
Day One (You can do just this ONE DAY before a CELEBRATION DAY) then REPEAT this the DAY AFTER YOUR CELEBRATION & then do DAY 2 & DAY 3
TWO hard boiled eggs at breakfast
4 oz. of chicken at lunch
8 oz. of chicken at dinner
My suggestion for flavoring is for the eggs put some paprika & a few other spices on them.
For the chicken I took the Southwestern Rub(what spices I had) along with paprika & poutlry seasoning or sage. This RUB was out of Linda’s Pristners book which is at Amazon for $19.95. Bake/Broil with the spices or steam then add spices.
Day Two
Eat your daily protocal with NO FRUIT. you can eat VEGGIES.
Day Three BACK TO YOUR PROTOCAL
Eat your daily protocal with fruit & veggies like normal.
If you are taking a SPECIAL DAY off for any kind of CELEBRATION(I did for Yom Kippur because we have a great light dinner every year at our Temple at sundown)
Then repeat the next three days of the protein protocal.
My experiecne was that the chicken with those spices tasted like stuffing; which I love. I was not hungry. You can also have the 8 oz. of chicken at lunch & 4 oz. for dinner. Or you can even have the chicken at breakfast(as I forgot to bring the eggs to work). While my weight seemed to stay the same from Sunday AM weigh in till Wed. AM weigh in my pants were looser between Tues. to Wed. Also since I fasted on Monday with only drinking water & still taking the drops I was never hungry on Monday. When it came time to eat evern though I was not that hungry I indulged. On Tuesday as I did the Protein Day I got a little tired(probably from the fast day) & did have an urge for chocolate. LOL Under mormal conditions; because I took a celebration day I would have gone off the eating plan. However, since I know my commitment & I had PLANNED for the Eating Celebration Day it was so easy to get back on track.
Let me know your thoughts,
Karen
Angelica,
I can’t answer your question. My wife and I are doing the injections. My feeling is, right or wrong, that we have better control over the amount of HCG that our bodies get with the injections. However, there are lots of people doing the sublingual drops, both “straight” HCG and the homeopathic form who are losing weight per the diet so I can’t criticize.
The important factor is how much HCG in International Units (IU) you get in a 24 hour period. The range is from 125 IU to 200 IU. Everybody is different, but we will all be taking HCG somewhere in that range.
You will need to find out how much HCG is in each of the drops you are taking in order to find out if you can divide up the dose. The amount of HCG in a given amount is not standardized–each supplier seems to do it a little differently. Give them a call to find out what they recommend based on the strength of the solution they provided to you.
Harvel
Angelica,
On the drops I am getting (SEE MY ABOVE POST FOR THE WEBSITE) you can have one egg a day. Since I was drinking protein shakes for the last five years every morning I am doing thE EGGS as I feel they will give me some of the protein I need daily. Also check out Green Valley Spa. They have some wonderful fruit shakes at the top of their recipes that are good with stevia. I have plain Stevia & orange mandarian & they were great in the drinks. I did blueberries & raspberries which are on the drops I am taking. Also I take the drops 20 minutes before I eat even if I am not eating for another hour or so. If you forget to take the drops before you eat just wait 20 minutes & take. I do them three times a day before each meal.
Karen
Thanks for getting back with me Harvel.
I also had another question. I did read that you take the HCG 3 times a day preferably 12 hrs apart. Is that right? I will be taking the oral HCG. I got mine from the same place that Les said he received his.
Angelica,
Looking at Dr. Simeons’ book, “Pounds & Inches,” I find this about the eggs: “Very occasionally we allow egg – boiled, poached or raw – to patients who develop an aversion to meat, but in this case they must add the white of three eggs to the one they eat whole.” From that, I would conclude that eggs can be eaten during the HCG-VLCD only in extreme circumstances.
With regard to the fruits outside of the three Dr. Simeons recommends (Apple, Srawberries or grapefruit),
he says this: “The most tiresome patients are those who start counting calories and then come up with all manner of ingenious variations which they compile in their little books. When one has spent years of weary research trying to make a diet as attractive as possible without jeopardizing the loss of weight,… .”
Now, having quoted all that, I have to say that there are folks out there who have modified the diet foods and who have, so far as I know, gotten along fine. In the final analysis, it’s up to you.
Les…how would I email you? Cant seem to get your email address from your post????
I would like to know about replacing fish/meats for 1 egg and 3 egg whites… Any one know?
I ordered my sub. HCG today and should get it on Monday 10/05. I have been searching the internet for foods…I love fruits. Does any one know what other fruits we can have besides the ones listed above? I read on a article that you could have watermelon.
Thanks
Maggie,
Many times I have suggested people call Ann at 636-634-2500 at hcqliquid.com she is great & will answer al your questions plus you can try the DROPS for FREE for 12 days. http://www.hcgliquid.com
Hilary,
I will post about PROTEIN DAY in a few hours. Plus you can call ANN I guarantee you she will help you.
636-634-2500
Be sure you tell her I sent you as she knows I am a strong believer in their DROPS & Great Customer service.
Please tell me about a protein day.
I am leaving for vacation exactly 10 pounds lighter. I am very happy. The apple day yielded one pound. I had hoped for more but…it is still very wonderful. This diet is very motivating although strict. The results are worth the effort. To all those thinking of it or doing it…keep going. It is well worth it!
Ok, ok, enough, already. When did we get invaded by the non-diet commercials? Hair loss is not our purpose, Knock it off.
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Thanks Harvel again and again. I do not know the concentration of the drops so I will have to get with the woman that I buy them from. Did not even think to ask her so thanks.
Maggie: I lost 9 lbs in 11 days with the drops but I will tell you I have been hungry. I will be happy to share the person I get them from off line. If you want, please email me at hfox@broward.edu. You will get an out of office reply but I will check my email tomorrow. I paid $80 for the bottle. Very inexpensive. All the best to all…
Hillary,
Given that you are leaving on vacation day after tomorrow, I would stop the HCG and finish out the course with the three days of VLCD. If you are planning to stop the HCG during the vacation, and it sounds like you are, an apple day will only prolong the process and not be worth the small amount of weight you might lose–my opinion.
I will be able to estimate the number of drops to make up 200 IU if you can tell me what the concentration of HCG is in the solution you are using (IU per cc). You’ll have to go to your supplier for that information. They might even be able to answer your question.
Harvel
I’d love for someone to share with me there stories and success about using HCG drops instead of shots. If there is a product or web site that you can refer me to that would be a bonus. I’m really uncertain about the drops, but would like to find out if they really work before I purchase them. I was on the shots lost 12 lbs. I need to lose another 6 and I’ll be done. Please post any information you have. Thanks!
thanks Harvel:
Still have questions…how many eye droppers would equal 200 IU? Also, what are your thoughts on the apple day today? Instead, should I stop the drops and do the vcld alone? please advise. thanks
Hillary,
Oops! You caught me. Closing out the HCG is by continuing the VLCD for three days after stopping the drops, not maintenance (Ph3) as I wrote. Go into maintenance after those three days. Mia culpa–Latin for “my bad.”
I thought about suggesting a swift kick in the butt, but didn’t want to be politically incorrect.
Have fun on vacation. Let us know how the weight situation goes for you.
Harvel
This blog is the best thing since sliced bread..oops did I say that? Jackie and Harv thanks for your encouragement,support and sage advice. I am leaving on Saturday so I dont have much time to stop the hcg.I thought since I hit a stall, I would do an apple day today and then be that much lighter when I leave on saturday. Reading your ideas…now I am confused. Closing out with maintenance means phase three for two days? no drops?
I also need to know in drops how much is 200 IU..I do feel better when I up the drops but didnt want to overdo it. Jackie: Great stories..that is what keeps us all forging ahead. I cannot believe you lost 30 and no one noticed..I would never had had your strength to continue.Bravo to you! I guess no one noticing is a lesson that I need to keep my mouth shut and not announce I am on a diet.Lesson learned. Had I found this blog sooner, that might have been the case. Harvel, any further words of wisdom as always will be very very welcome. Thank you thank you . Swift kick in the butt? good idea!
Good Night All,
Harvel, Still missing one piece of info on the Protein Day.
Hilary, This Protein Day maybe helpful for you for your vacation time.
Devira,
If you or anyone have any questions feel free to call Ann at http://www.hcgliquid.com She will answer your questions for you plus she has some creative solutions for the hcg diet.
More another day,
Karen
PS Here is a good website for a few recipes that are all good & tasty. FREE TOO!
http://recipes.sparkpeople.com/recipes.asp?food=HCG+RECIPES&a=
Harvel – Yes, I totally relate to your wife’s position on what weight to use. So far my weight has stayed within .6 or .4 of the last vlcd weight (except for the beginning of Phase 3 where I think my system was adjusting and the night of my reunion party when I indulged).
Hillary – I did exactly what Harvel described when I brought my daughter back to college. I wanted to have a “mini vacation”, be able to eat out and not hassle with the vlcd. Dr. Simeons also recommends this approach. You should stop the hcg 3 days before you go (and stay on the vlcd for those 3 days). Then, when you are on vacation eat the Phase 3 foods (which are fabulous and you can easily get at restaurants -just stay away from starch and sugar). Then, when you get back, start the hcg. I also re-gorged for the 2 days immediately before re-starting the hcg as in the beginning of the diet. I would be careful here, however, because I gained almost 4 pounds on the 2 gorge days. In retrospect, I think it was because I included starches and sugar as part of the gorge. This was not necessary and I think I would have gained less without doing so. (My daughter re-gorged without starch and sugar and only gained 2). On the other hand, I lost 3 pounds in the first 2 days back on the vlcd. The reason it’s important to go off the hcg is because you don’t want all those extra calories in your bloodstream on top of the higher calories you are eating. Enjoy yourself on vacation. It is only going to put you back a little time, and you can continue the diet when you return.
Regarding people not noticing, I had that same experience. I decided that people are either too self-involved so they don’t really look at the people they deal with or they are afraid to say something in case it would offend. In my case, I lost 30 pounds and NO ONE said anything until I was on my last day of the vlcd. But I didn’t give them much choice because I wore my skinny jeans that day and it was pretty obvious. Anyway, 8 pounds is great and you will lose more on this diet. It really works. Hang in there and good luck!
P.S. Think about giving your significant other a swift kick in the butt!
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