Making weight loss rapid on the hCG Diet, a meal plan consisting of a Very Low Calorie Diet (VLCD) will be restricted to meals rich in protein and fiber. An abundant amount of your nutritional needs will come from natural sources such as vegetables. Here, we will get into more detail on the vegetables and their benefits.
Vegetables that are permitted on the diet are as follows:
Considered to be one of the most important vegetable choices, asparagus is known to be a great source of water, aiding in hydration and is packed full of fiber promoting healthy digestion and a feeling of satiation. Asparagus contains approximately 3 calories in each 100 gram serving. This translates into having the advantage of eating a greater amount without surpassing your calorie restrictions.
Full of vitamins A, B and C, onions are a staple to most hCG meal plans. They are also an excellent source of fiber, again aiding in satiety and healthy digestion. Other benefits include their being a source of calcium, iron, magnesium and chromium.
Spinach is known as a disease fighting vegetable that is all-around beneficial for any and all meal plans. Spinach has a myriad of benefits ranging from it’s potassium value to it’s fiber content to it’s availability of anti-oxidants. In one cup of raw spinach, there is approximately 7 total calories, 0 grams of fat, 1 gram of carbs and 1 gram of protein, making this a necessary ‘green’ staple to well-planned healthy lifestyle.
Cabbage has a low fat and cholesterol content, as well as further aiding in fiber requirements and needs. Cabbage also contains sinigrin which has been shown to help in the prevention of cancers such as bladder, colon and prostate cancer. Each serving of cabbage contains approximately 25 calories.
Celery is known to be an excellent source of fiber and water. Additionally, celery contains complex carbohydrates that aid in muscle preservation and provides energy to the body. Each serving contains approximately 15 calories.
Cucumbers are an all-around refreshing vegetable that contain approximately 2.4 grams of fiber per serving, as well as 2.1 grams of protein per serving. Translating this, this means that hunger pangs are eliminated and calorie consumption will in-turn be low. Cucumbers are also low in sodium and cholesterol.
An excellent salad ingredient, tomatoes are shown to be a source of anti-oxidants; helping to fight many diseases such as heart disease, therefore supporting cardiovascular health. Tomatoes also help to protect the bones, liver and kidneys through their antioxidant sources.
The consumption of these vegetables are a crucial component to the hCG Diet; as they aid in healthy digestion, satiety and they help to keep the body strong through their nutritional values. Additionally, they make the adjustment into a healthy lifestyle an easier one to conquer and manage.
The vegetables and the fruits are important components of the HCG recipe and the nutrients you get from them help to activate the HCG hormone you absorb. Without the powers of the hormone your diet program may be unsuccessful. The resulting HCG diet side effects may force you to quit the diet.
Fruits will be your primary source of sugar while following the hCG meal plan. It will be important to know that fruits will only be permitted with caution and in restricted amounts. Though fruits are known to be fiber-rich and offer an endless array of benefits, they’re limited to a small portion on the diet due to their higher calorie, sugar and carbohydrate content. Here we will discuss the importance of each permitted fruit and the suggested amounts while dieting on the hCG diet.
Note: Fruits are only allowed up to a serving of approximately 78.5 calories per day.
Apples = (small) 55 calories; (large) 110 calories
A staple in weight management and in support of weight loss, a study conducted out of Brazil found that women who ate apples three times per day lost more weight than women who ate no fruit while dieting. Apples are a great source of fiber and also help to fight cancer such as lung, breast, colon and liver cancer; as well as aid in lowering cholesterol.
Strawberries = (12 large) 72 calories; (20 medium) 80 calories
A handful of strawberries are permitted while on the hCG Diet. Strawberries contain fiber, which aid in healthy digestion and also help with satiety. Well known for their cardiovascular support, strawberries help to regulate blood sugar and are packed with Vitamin C, as well as other disease fighting antioxidants; and are an excellent weight loss resource.
Oranges = 69 calories
Renowned for its Vitamin C concentration, oranges provide approximately 116% of your daily recommended allowance of the disease fighting vitamin. A healthy Vitamin C intake is associated with a reduced risk of colon cancer, prevention of colds and prevention of recurring ear infections. Used whole as a snack or add flavor to meals with their juices, oranges provide excellent immune support and antioxidant protection. Note: do not replace oranges with tangerines as tangerines contain far greater sugar content than what is recommended while dieting.
Grapefruit = (Pink California) 92 calories; (Pink Florida) 74 calories
One half of this juicy, citrus fruit is suggested while dieting on the hCG Diet. Once again, packed full of Vitamin C, grapefruit also contains fiber which can lower cholesterol levels, provide satiety, increase metabolism and promote healthy digestion.
Keep in mind that canned and dried fruits of any variety are discouraged while on the hCG diet plan. The canned and dried versions of any fruit typically contain syrups that are filled with sugars and other preservatives. All fruit consumed should be whole and fresh with no added preservatives whatsoever.
Moving forward with your weight loss journey, these helpful resources will help you to gain the knowledge you need to make you weight loss success an everlasting and fully satisfied one.
Salads can easily be turned into a divine combination of nutrition and tantalizing tastefulness with these delicious recipes. In addition to their savory flavors they will keep you on track to your weight loss goals; they are hCG diet approved! Prepare these on a summer afternoon for a refreshing boost to your day!
Low Calorie Taco Pasta Salad
The ingredients will help keep you feeling full and satisfied!
- 2 cups spiral pasta
- 100 grams grilled chicken
- Taco sauce
- Shredded lettuce
- ¼ cup chopped onions
- Chopped black olives (as desired)
- ½ cup chopped green pepper
- 2 tbsp extra virgin olive oil or coconut oil
- Bring medium pot of water to a boil, add pasta; reduce to medium heat.
- Cook pasta until al dente, about 10-12 minutes. Drain water in colander.
- Meanwhile, in a large skillet, sauté the chopped onions, black olives, green pepper, about 5 minutes.
- Add the pre-grilled chicken after it is browned; cook about 5 more minutes.
- Remove from heat; mix taco sauce and shredded lettuce with chicken and veggie mixture.
- Add sea salt and pepper to taste.
Strawberry Chicken Salad
A divine combination of protein and refreshment!
- 3 ½ oz lettuce
- 3 ½ oz chicken
- 6 strawberries, sliced
- Sweet n Sour Vinaigrette Dressing
- Grill, bake or steam fry chicken, whichever you desire.
- After browned, cut into 1 inch cubes.
- Toss lettuce, strawberries and chicken in bowl.
- Drizzle with Sweet N Sour Vinaigrette, sea salt, pepper and herbs as desired.
Mint Cucumber Salad
The fresh and minty ingredients bring new light to the standard cucumber salad.
- 1 large cucumber
- 2 tbsp fresh lemon juice
- 1 garlic clove, minced
- Dash of onion salt
- Dash of pepper
- 2 tbsp chopped fresh mint or ½ tbsp crushed dried mint leaves
- Slice cucumber in half lengthwise, remove seeds; dice.
- Combine cucumber with the garlic, lemon juice and mint.
- Season with onion salt and pepper.
- Refrigerate for 45 minutes.
- Toss before serving and garnish with whole fresh mint leaves.
Five star flavor, right from home!
- 100 grams diced lobster tail
- Shredded lettuce
- Celery stalk, chopped
- Sliced tomato
- 1 tsp apple cider vinegar
- 1 tbsp lemon juice
- Pinch of chopped green onion
- Pinch of tarragon
- Sea salt and black pepper to taste
- Stevia to taste
- Mix lobster, apple cider vinegar and lemon juice together; add spices.
- In large bowl, combine mixture with lettuce and toss.
This recipe can be modified for Phase III by adding 1 or 2 tbsp sour cream. To add additional zest try mixing in grapes, diced apple or Stevia caramelized pear slices.
Combining these delicious salad recipes with your already slimming recipes will keep you excited for your next meal yet satisfied enough to get you there. Water is crucial during this time, so be sure to consume plenty. Try having a full glass of iced water before each meal; and another after. Doing so will keep you hydrated and aid in feeling fuller for longer.
Once you’ve established your goals and decided you are ready to begin your hCG Diet journey, you will need to take some time to analyze which of the options will be best suited for you – the oral hCG supplement or the hCG injections. If you have decided the injections are the only way to go, follow these tips to ensure your safety of self administration.
The safest method of hCG injections is sent home with you directly from your physician. They will come pre-mixed and ready for your use. Be sure to ask your doctor any questions you may have and consult him or her thoroughly.
Tips for easing the discomfort
If you have a fear of needles, or simply want to lessen the discomfort of the injections, you can try these methods to ease the pain:
Note: Many physicians have different/other methods of self-administration. Always follow your physician’s instructions.
- Ice the injection location. You can use an ice pack, bag of frozen veggies, or directly apply ice to that area; anything that works best for you. Ice the location for about 2-5 minutes; this will help to numb the injection area.
- Gently pinch and/or pull the injection location. Doing so can help to provide distraction to the shot.
- Allow the pre-injection alcohol air dry prior to injection.
- Be sure to relax your muscles and breathe slowly, in and out, prior to injecting.
- Allow the pre-mixed formula to warm to room temperature before injecting.
Self administration for injections
- In a circular motion, clean the injection location with a cotton swab and alcohol.
- Be sure to allow the alcohol to air dry. This will ease discomfort as there will be less of a sting.
- Gently pinch the skin and insert the needle directly into the muscle. Do not insert the entire syringe.
- Pull the syringe back slightly to check for blood. If there is blood in the syringe, reinsert the needle in a different location. However, keep in mind that is not unusual to find a small amount of bleeding at the injection site. If this happens, simply apply pressure directly on the injection site will aid in preventing the skin from bruising while also stopping the bleeding. You prevent HCG side effects by observing the above tips.
Other helpful tips
- hCG should remain refrigerated; however, it is okay to be left at room temperature for 2-3 days.
- The larger the gauge number of the syringe, the smaller the needle.
- Needle may be inserted quickly or slowly, whichever will make you feel more comfortable.
- It’s not uncommon to find some swelling, redness, burning, itching. If it does not subside however, please contact your doctor right away.
Important Measurement Reminders
1 ml = 1 cc
i.u. = international units
Remember to always wash your hands thoroughly with anti bacterial soap before preparing and inserting the injection and wipe the end of the needle with an alcohol swab.
If you do not fully understand the appropriate way to self-inject, do not attempt doing it on your own. Rather, see your doctor to have injections administered or consult your physician for full instructions.
As a nutrition coach, I often come across ‘confused’ meal plans that have been organized by a true desire to get fit and healthy but lack a direct knowledge of what is in fact correct vs. incorrect.
A good rule of thumb is that everything ingested should be all-natural and clean. Fortunately, hCG diet requirements give dieters a solid foundation to build off of. The main foods you’ll be consuming while on the diet are foods rich in protein such as chicken and fish. Vegetables such as onion, peppers and asparagus are allowed in abundance while dieting. Fruits are also allowed as long as restricted.
Taking this information, this will act as a platform to your fitness goals long after you’ve completed your hCG injections. Understandably, the initial adjustment will be difficult but it’s a great stepping stone and should certainly be realized as such.
To send your weight loss success into gratifying life changes, here are a number of recommendations to aid you eating clean today, tomorrow and forever.
- Avoid anything breaded. While breaded chicken breasts or chicken ‘nuggets’ sound like a better alternative to pasta, this isn’t necessarily the case. All the added bread packs a powerful amount of carbs and preservatives. Not to mention, when ordered from fast food restaurants, most times you will find they are fried.
- Avoid anything fried. Fried foods are a no-no if healthy living and weight management is desirable. Fried foods are cooked in grease and all nutritional value is diminished.
- Eliminate soda. This may sound difficult if your afternoon poison is cold Pepsi, but all the sugar and preservatives are not doing any justice to your waistline. Think of the big picture and envision your goals. Try removing soda from your diet for 14 days and you’re sure to notice a difference.
- Eliminate white breads and starches. Anything containing the word ‘white’ is a tummy bloater. Sadly, all the ‘white’ is also where all the preservatives are hidden, meaning no nutritional value and lots of added sugar and salt. Breads should be limited to whole grain products and consumed moderately.
- With that being said – ‘everything in moderation.’ Occasionally, you’ll have a stressful day and that candy bar will simply not be avoided. Don’t stress yourself out over it though. Once you’ve reached your weight loss goals, consider moderating your temptations. Doing so will also help you to avoid boredom and over-indulging later.
- Try something new. Take an old favorite recipe and revise it into a new, healthy recipe. There’s a wide range of tricks that can allow you keep a little of the old, with a little of the new.
Finally, if you are uncertain of something, ASK. There are many dieters who question certain food choices once they have come off their hCG and are moving forward to their new and healthy lives. Seeking support will give you many advantages, and you may even find new lifelong friends. Take advantage of all of your outlets of support and education to keep you satisfied and fulfilled.
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