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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Rina: dont beat yourself up about it. I went on vacation 10 pounds lighter and cheated gained 5 and today I am back down to the orginal 10.5 in one week. You will be fine. I may do an apple day if I were you just to get going. You will lose a pound or so I would bet. I only lost .5 yesterday and I know why. I had fat free coffee mate and didnt drink enough water. I was starving yesterday. There are good days and bad days but the resetting of the metabolism is what is keeping me going. Stacy: I am concerned with you. I hope that does not happen to all of us. Everyone is saying that you keep the weight off so maybe your body was not ready for carbs. Lets keep our fingers crossed. Rina..you will lose it again guaranteed…keep trying and dont lose the momentum. Anyone else wondering…WHERE IS HARVEL? DID HE LEAVE US LIKE LES DID? Harvel..check in. We need you!
ok… so the cheat night was last night. I ate a lot, and drank, and was hung over, so had to eat today to function. Tomorrow I am back on HCG. didnt weigh myself today. worried. Does anyone have any personal experience how long this will set me back? I had gotten down from 162 to 142. im on day 33. Do you think there’s any way I can get to 139 in the next 7 days?
I have to say, while the trip was fun, and I knew i was going to cheat– i don’t know if it was worth it to have to eat like a bird for 7 more days just to put me back where i was. If you’re considering a cheat day- planned– I would say don’t do it. Now that I have!
anyway, any peptalk or feedback would be appreciated!
Thanks,
Rina
ps didnt take shot today.
Hi Jason,
Your doing great! On around Oct. 11th at the bottom of page 28 I posted where to get the FREE DROPS for 12 days. So go look there & you will find out more about the FREE DROPS. Here is the info 636-634-2500 & ask for Ann. Please let me know you received the info, ok.
Everyone else I will get back on later in the weekend & catch up with all.
Thank you,
Karen
Sad to report… I entered Phase IV yesterday and immediately was up 2 lbs this morning. I’m going to stick to no carb a little longer, I suppose.
Danielle, first of all you should be very proud of the 14 pounds you have lost!!! Think of it this way, you could be 14 pounds heavier and gaining
I have been taking the drops for 31 days and I have lost 18 pounds. I’m aslo 30 pounds heavier than you. If you don’t have much to lose it is more of a challenge. I was feeling the same way as you. A co-worker started a few days after me and she has lost 24! Our bodies sometimes get comfortable at a certain wait and they stall. Here’s what I did to get my body going again. I added more water and for my meals I ate fish and shrimp for at least one of my meals, and chicken or beef for the second meal. Your body is trying to recaliborate and sometimes it just needs a few days. Stick with it you’ve come too far to become discouraged now. I was a faithful Weight Watchers member and it took me months not days to take off 18 pounds! You’re doing great, keep it up!
Does anyone know if you can use eggbeaters?
Debbie: Thanks for the encouragement. We all need it. I think this site has been so great for all of us. I started this 3 weeks ago and after 2 weeks went on vacation and even with this interruption, and cheating, I lost 10 lbs. I have 10 or so to go. That is going to be the real test. Thanks to all. I went out for dinner last night and was able to get grilled mahi mahi and steamed spinach. It was fine. Yes, the other food looked great but I kept thinking thin feels better than anything else. Thanks to all.
I just have to say that this diet has truly changed my life! I was able to lose 19 lbs and have kept it off for over 6 weeks! I have referred so many people to the diet and to this post so they too can get all the wonderful information that I got here! It was really my ladder to success on the diet! Thanks to all!
Kelly R,
I have been doing light exercise in Phase 3 (brisk walking, light weights, horse back riding). I don’t think there is any reason to wait. As far as recipes, I have liked the recipes in the 500 Low Carb Recipes cookbook by Dana Carpender. Also, I have scanned my many other cookbooks and made those recipes that fit in with a low carb diet (frittatas, crustless quiche, lean beef seasoned with homemade taco seasoning which I put over a salad, eggplant spread and eggplant gratin (both from one of the (Barefoot Contessa cookbooks), grilled steak, roast turkey, chicken breast piccata or chicken parm, cauliflower “mashed” potatoes, steamed broccoli, etc. For my first day, I ate the following:
Breakfast – Scrambled eggs & 2 slices of bacon (292 cal)
Lunch – Homemade Eggplant Gratin (300 cal) and 1 cup Tomato & Basil Salad (with light vinaigrette) (72) = 372
Dinner (my husband took me out to celebrate) – 8 oz Filet Mignon (406) w/ gorgonzola butter (202) and steamed veggies (32); berries & cream (40 + 104) = 784 cal
Total = 1448 cal
and Chardonnay (120) = 1568
The next day I had gained 6 tenths of a pound.
The next day I ate the following:
Breakfast – Fruit – 5 oz strawberries (46), 4 blackberries (1 ½ oz) (18) with ½ cup low fat yogurt (60) = 124 cal
Lunch – 1 cup chicken salad w/ 1/8 cup celery & ½ cup avocado (305), 3 oz of leftover filet (152 + 100 for sauce) = 557
Snack – apple (55)
Dinner – Chicken Piccata (made with skinless, boneless thighs, 40 cal/ oz) 6 oz = 240, sauce – 150 = 390, and Eggplant Spread (mostly vegetables, small amount olive oil) – 150 cal; Strawberries with half and half (24 & 40) = 64, glass of chardonnay (120) Total Dinner = 779
TOTAL – 1460
The next day I had lost two tenths of a pound. Overall, my weight was fairly stable on Phase 3. I made 4 gratins at a time and often had one for lunch with a salad or vegetables. Dinner is usually some meat, steamed vegies with a little butter or olive oil and fruit. Now I have just started on Phase 4 and, oddly, I’ve lost weight below my lowest weight. Let me know if you want specific recipes. Sorry for the long post! Good luck!
Devrie posted 3 days ago that she got a 12 day free sample of the drops. I remember seeing a site were that was available, but can’t remember. If anyone has info on that, could you post it? I am on day 16, and probably only have 5 days left of my drops, and I don’t really think I want to buy another whole bottle.
Harvel, FYI, relating to my last post were I thought I was stalling – well, the next morning, I did only lose .2 pounds, as well as the next morning, so yesterday, I did do an “apple day”, and this morning the scale showed I had lost 1.4 pounds. So, I have lost 14.8 pounds so far.
Thanks again for all the advice, etc !!
I was wondering if anybody know if I need to use a different dishsoap while on the HCG?
Hillary I sent you the links in an email.
I am now on week two and have lost 8lbs including the 4lbs that I picked up on loading days. I didnt weight myself every day. I wasnt going to be stressing over any weight gains during the week.
Any one having head aches???
Joan,
When I was on the diet I ate Wild Harvest organic chicken breast and 3.5 oz is 88 calories. I found there is a great variation in calories for various brands of chicken breasts so you need to look at the label (or go to the company’s website). I loved the taste of the Wild Harvest brand – I thought the organic tasted better than the non-organic.
Regarding the chewing gum, it has some form of sugar in it (sugar alcohol?) and it is not good for you. My daughter who is also on the diet was having just a piece a day and the Dr. thought that may have been one of the reasons she went into a stall. Good luck!
Debra,
Thanks for the info. I have been following the David Wallace calorie counter at the top of this forum and it says 3.5 oz. of chicken breast = 87 calories. If this is not the case, I have been going over my 500 calorie limit. Is anyone else following the same calorie counter. Do I need to up my calories for 3.5 oz of chicken. Glad you are chewing gum, I think I will try it but sparingly.
Hi all: I echo everyone’s sentiments about Harvel. It has been a blessing to have this website and Harvel has made the journey for us all that much smoother. Lynne: I would think that soup is very bloating and heavy. I am sure it is just that. I think our stomachs get used to lighter fare and maybe it was just too much for you. Keep on going.
Jason: I too, thought I was stalling and did an apple day. I would never disagree with Harvel but I did lose a pound doing so. I thought I was being so strict on the diet but on this second round after vacation, I realized a couple of things. I was not drinking enough water, I was mixing veggies, I was eating meat more than 2 a week. I am now sticking to chicken and fish. Also, dont eat the same every day.It does make a difference in all of the areas. Fruit etc.
Joan; I agree that chicken says a couple of different things. The HCG protocal book claims chicken is 127 for 3 ounces! As for the gum, there is something in the health food stores with stevia. Also, someone on this blog said that the starbucks mints are okay. Dont forget the taste in your mouth means fat is burning so that is a good thing. Good luck
Kelly: you came this far, you can master the next phase. Your life is changed and all that weigh is off.
Angelica: please send me the yahoo websites. hfox@broward.edu Thanks!
Joan,
You’re doing great! CalorieKing shows white meat, raw, no skin at 113 calories for 3.5 ounces.
I’ve been chewing sugarless gum to get rid of the “yuck.” Maybe one or two pieces per day. I just make sure I add the calories to my daily total. Doesn’t seem to hurt.
What a great web site. I have been reading for the past several days, when I have time, and have learned so much. I have been on the drops for 19 days and have lost 16.5 lbs. I have a couple questions: 1, what does your chart say for 3.5 oz of chicken breast? Mine says 87 calories but someone told me that wasn’t enough calories. I am weighing it before cooking it. Second, does anyone chew gum? I get a yuck tast in my mouth at times and that sure would help. I am planning to go the 40 days and hope I contunue to take the weight off as I have plenty to lose. I will keep reading…and thanks!
Joan
Jason, What a lucky guy you have been to have such good wight loss, your body is probably just catching up . Gees, most of us if we had your with loss would of thought we died and went to heaven. Good job, I am so envious.
Harvel,
Started P4, ate a piece of bread with some soup, 2 minutes later I was sick as a dog, and this morning I was 1.5 lbs heavier. I wonder whats with that. Maybe coincidence, hear there are a lot of viruses going around. There goes my weight loss I did on P3. Harvel what would we all have done without you. Your wife is so lucky, to have someone that gives this doiet there all. Thanks again, Lynne
Good morning all,
just wanted to take the time to thank everyone for all their help specially Harvel who has been an amazing source of support. I am sure that I am not the only that feels this way.
Today is my last day being on the drops. I start my 3 day no HCG 500 calories tomorrow. As of this morning down 25 lbs 6 oz. When I first started this program i thought this day would never come. I am eternally grateful to this diet and to this site. Looking forward to phase 3 yet have my reservations cause I guess I now have to trust myself to keep counting calories,weight food and continue to educate myself with regards to my new life style. Just wanted to encourage people to stick to it and although you may be only seeing .2 oz loss, it is still a loss!!!
BTW,
1)Did anyone one out there begin an exercise regiment on phase 3 or would you all recommend waiting it out until phase 4???
2)Does anyone have good recipes for phase 3??? Thanks
3)Is anyone planning their meals for phase 3? Can anyone give me an example of what they ate on their first day of 1500 calories???
Thanks
I am on day 31 of the sublingual drops. I have lost 14.8 lbs. I had hoped to lose more but I am assuming that I’m only losing an average of 1/2 a pound a day because I was not outside of my healthy weight range to begin with although I still have plenty of fat to lose. I’m having some real problems though. 6 days ago on day 26 I was 142.8, then day 27 142.4, then day 28 142.8, then day 29 142.6, so then I had an apple day and went to 141.8 on day 30 now today on day 31 I’m back to 142 even…what is going on??? I’m not doing anything wrong..I’m following the list and have not cheated at all the entire time. It was slow enough as it was and now I just can’t seem to lose anymore…I had hoped to lose 30 lbs in the 40 days which seemed plausible but I’m not sure I’m even gonna make it to 20 lbs at this point. Does anyone have any pointers????????? I’m incredibly frustrated and really could use some help.
Danielle
Jason,
Your progess so far has been great. A slowdown from time to time is to be expected. You don’t have to be concerned until the loss has stalled for three or four days. I know it is discouraging to see it stay the same, but that’s the only harm that is done.
Here’s what probably is happening. As the fat cells are emptied, the body resorbes them and uses the nutrients (protein, minerals, etc) elsewhere in the body. The process is not always in sync and while the fat cells are sitting there waiting to be processed they are filled with water. I’ll bet your urine output has slowed a bit. But, like DMV, eventualy in a day or two the backlog gets worked off and your weight loss continues. Also, during this time, your body is continuing to “resculpt” itself and change shape. Not to worry–yet.
Keep doing what you have been doing.
Harvel
Am I hitting a plateau ?/
Here is my weightloss progress so far:
1-Oct 225.2 0
2-Oct 223.8 1.4 (1.4 lost
3-Oct 223.2 2 (0.6 lost
4-Oct 221.2 4 (2.0 lost
5-Oct 219.2 6 (2.0 lost
6-Oct 218 7.2 (1.2 lost
7-Oct 216.8 8.4 (1.2 lost
8-Oct 216.4 8.8 (0.4 lost
9-Oct 215.6 9.6 (0.8 lost
10-Oct 214.8 10.4 (0.8 lost
11-Oct 214 11.2 (0.8 lost
12-Oct 212.8 12.4 (1.2 lost
13-Oct 212.6 12.6 (0.2 lost
If I weigh myself in the morning and I have only lost .2 pounds or less, like I did today, should I do an apple day???
I feel like my progress has been pretty good, but this morning worried me.
Thanks for any input. Jason-
Thank you Harvel!!!!
Devrie,
How long have you been taking the shots? If you are ending the long course (40 doses) you are probably close to developing immunity to the HCG and will have to stop taking HCG. If you are finishing the short course (23 doses) I don’t know any reason not to continue with the drops. Very important–how much HCG is in the drops and how much are you taking by injection? You probably should continue with the same level of daily HCG.
OK, that’s my opinion, right or wrong. I would go to the supplier of the drops, explain what you would like to do and ask them about it. After all, they know their drops!
Harvel
Drops,
I received my 12-day free sample of the drops. I was going to do my second round with the drops after the holidays. I was wondering if instead of going straight to phase 3 after I complete my shots, if I could use the drops to lose more weight for the 12 more days and then proceed to phase 3?
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