Phase 3 of the HCG Diet can be scary because, during this phase, you’re going to increase your calorie intake, broaden your food selection and re-introduce back carbohydrates into your diet.
Revisiting P3 of The HCG Diet
P3 is also known as the maintenance phase that you must follow for 6 weeks. Whether you’re finishing the shorter or the longer round, P3 is the same. It starts immediately 3 days after your last shot- after the hormone is fully out of your system.
When the HCG is no longer in your system, you must up your calories in the way that it doesn’t shock your body or lead to weight gain. Dr. Simeon has clearly laid out his rule for P3. Here are his exact rules from his book “Pounds and Inches”:
- You must eat plenty of protein during the first few days of phase 3! Your body is low on protein at this time and needs to be replenished.
- On your first three weeks- absolutely NO carbs and NO sugar. All foods are allowed except sugar and carbohydrates in any form- rice, bread, potatoes, pastries, cereal, crackers, etc. Grissini breadsticks are also a carbohydrate!
- 14 grams of sugar per serving or more still count as sugar
- 13 grams of carbohydrate or more still count as a carbohydrate
- Veggies like legumes and beans contain both carb and a significant amount of fiber and protein so you should eat them in moderation.
- Potatoes, corn, yams, and peas are not allowed.
- Dairy product must be used in moderation too.
- Eat fruits, nuts and seeds in moderation too. Fruits allowed are apples and berries. Pineapple, melons and banana are high in sugar so you must consume them with caution.
- After 3 weeks, very gradually add CARBOHYDRATES in small quantities.
Simple carbs versus Complex carb
Simple carb or bad carb
Simple carbs are sugars. They are commonly found in refined sugars which are prominently in dairy products, chips and chocolate; and processed foods. They are low in fibers thus providing only temporary fullness. Simple carbs quickly digest causing your blood sugar levels to spike. Consumption of simple carbs will only undo all your hard works during P1 and P2 of the HCG Diet.
Simple carbs to stay away from
- Baked treats– Baked goodies are loaded with simple carbs and added sugars.
- Soda– The added simple sugar fructose can make you gain weight. It’s bad for your health in a lot of ways.
- Breakfast cereals– Are loaded with a simple carb that isn’t good for your health.
- Packaged cookies– They are unhealthy because they’re generally made with refined sugars, added fats and refines wheat flour.
- Concentrated fruit juices– It contains just as much sugar and calories as soda. Concentrated fruit juices aren’t always what it seems.
Complex Carb or clean carb
They’re made up of complicated molecules that break down slowly in the body. The more complex the carb, the better because they’re packed with more nutrients and higher fiber contents. That means to say they are more filling which makes them a good option in controlling your weight.
Complex carb is an excellent source of nutrition that you can have in moderation throughout the P3 while you are taking steps in re-introducing foods back into your diet.
Complex carb to consume
- Coconut flour-Contains 17.6 grams of starchy carbs per 100 grams making it a preferred option for P3. So, replace your normal flour with coconut flour to make bread and other goodies. The coconut flour will keep fuller longer during P3.
- Broccoli– It’s a natural powerhouse and is highly recommended during P3 of the HCG Diet. Broccoli contains only 7 grams of carbs for every 100 grams. It also contains vitamin B6 and calcium that you can eat in abundance or blended in a smoothie.
- Leafy greens– Spinach, chard, romaine lettuce and kale are just some leafy greens that you can have during P3 as a side dish to fish or chicken. It contains essential B vitamins and magnesium which helps reduces anxiety and stress. 100 grams of leafy greens give you approximately 3.6 grams of clean carb.
- Berries– They’re packed with antioxidant that helps combat harmful free-radicals. Berries are a great source of clean carbs too. 1 cup of berries contains 14 grams of clean carbs with 84 calories and 3.6 grams of fibers.
- Apples– Are an excellent source of fiber and clean carbs. A medium-sized apple contains 25 grams of clean carbs and 95 calories. You can eat one as a snack, add to a smoothie or chop it up and put it leafy green salad.
Carbs to Avoid
- Potato– Although it’s a complex carb, some potatoes can increase your blood sugar level faster than other complex carbs. A medium-sized potato skin on, about 5.2 ounce contains 25 grams of carbohydrate.
- Corn-It’s rich in fiber yet high in starch which can cause a spike to your blood sugar level. One medium-sized corn contains 19 grams of carbs giving you 88 calories.
- Yam– It’s a good source of fiber and potassium but ½ cup of yam contains 27 grams of carb giving you 116 calories.
- Peas– It’s quite nutritious with a fair amount of fiber and antioxidants. ½ cup of peas gives you 11 grams of carbs with 62 calories.
- Beans– Beans like lentils and garbanzos are foods with fairly high carb content.
Hidden carb to be judicious
- Milk– You can have dairy products but you must be aware of the type. 1 cup of milk contains 12 grams of carbs and 137 calories while a cup of fat-free yogurt contains 18.8 grams of carbs with 137 calories. Other types like Greek yogurt contains 7 grams of carb, skim milk yogurt has 13 grams while the whole milk yogurt has 8 grams of carb. Choose the one with lower carb.
- Nuts– Nuts like almonds have 20 grams of carb for every cup. Just be careful with how much you eat.