The HCG diet is a medically supervised weight loss program that combines daily injections of human chorionic gonadotropin (HCG) with a very low-calorie diet, typically just 500 calories per day during its most restrictive phase. While this may sound intense, the goal is to reset your metabolism and help your body burn fat more efficiently. But because the diet is so calorie-limited, choosing the right foods is crucial to ensure you’re getting enough nutrients.
At Vitalogy Health & Integrative Medicine in Denver, our experienced team will guide you through every phase of the HCG diet, focusing on safety, customization, and sustainable results. In this article, we’ll explore exactly what you should eat (and avoid) during the diet.
What foods should I eat on the HCG Diet?
During the low-calorie phase of the HCG diet, it’s important to stick to clean, lean foods that support fat burning and maintain your energy. Here’s a breakdown of the foods you can eat:
Lean proteins
Protein is the foundation of your HCG meal plan. You’ll be eating 100 grams (about 3.5 ounces) of lean, carefully weighed meat at lunch and dinner. These may include:
- Chicken breast (no skin)
- White fish like tilapia or cod
- Crab or shrimp
- Lobster
- Extra-lean beef or veal
All visible fat must be meticulously trimmed from the meat before cooking, as added fat is strictly prohibited on the HCG diet. Cooking methods should avoid any oils or fats. Steaming, grilling, baking, or boiling are preferred to retain flavor while keeping calories in check.
Non-starchy vegetables
Your meals should also include one serving of low-calorie, fiber-rich vegetables that keep you full without adding carbs. Approved vegetables include:
- Spinach and chard
- Celery and fennel
- Cucumbers and red radishes
- Cabbage and asparagus
- Onions and tomatoes
- Beet greens and lettuce
These vegetables can be eaten raw, steamed, or lightly sautéed in a small amount of water or sodium-free broth, never in oil or butter. It’s also important not to mix different vegetables in one meal; stick to a single type per meal for optimal digestion and accuracy.
Approved fruits
You’re allowed two servings of fruit per day, spaced out between meals or added as snacks. Choose from these options:
- One medium apple
- One orange
- Half a grapefruit
- A handful of strawberries
These fruits are naturally low in sugar and calories, making them ideal for satisfying sweet cravings without disrupting your weight loss progress. Rich in fiber and essential nutrients, they also support digestion and help keep you feeling full.
Breadstick or Melba toast
You may include one breadstick or one piece of Melba toast with lunch and dinner. This small amount of starch provides some satiety without derailing the low-carb nature of the diet.
Beverages and condiments
While breakfast is limited to liquids, you can enjoy:
- Black coffee
- Unsweetened tea
- Water (plenty of it!)
Only Stevia is allowed as a sweetener because it’s natural and calorie-free, unlike artificial or sugar-based alternatives. Additionally, you’re allowed just one tablespoon of skim milk per day, typically for coffee or tea, but no more.
What foods should I avoid on the HCG Diet?
To maintain the fat-burning effect of HCG and avoid triggering weight gain, you’ll need to strictly avoid the following foods:
- Fatty fish: Salmon, tuna, eel, herring, or mackerel
- Fatty meats: Sausages, bacon, or ground meat with high fat content
- Starchy and sugary vegetables: Potatoes, sweet potatoes, corn, peas, or carrots
- High-sugar fruits: Bananas, mangoes, grapes, pineapple, or watermelon
- Dairy products: Whole milk, cream, cheese, yogurt, butter, or ice cream
- Grains and processed carbs: Bread, pasta, rice, cereal, crackers, or tortillas
- Fats and oils: Cooking oils of any kind, margarine, lard, or dressings with oil
- Beverages with sugar or calories: Fruit juice, soda, alcohol, or sweetened coffee drinks
- Snacks and sweets: Candy, chocolate, cookies, protein bars, granola, or nuts
- All unlisted condiments, sauces, or processed foods
- Any food not included in the approved HCG food list
Stay on track with expert guidance
The HCG diet can produce impressive weight loss results when followed precisely, but it requires planning, consistency, and medical support. At Vitalogy Health & Integrative Medicine in Denver, our board-certified practitioners provide personalized guidance, coaching, and ongoing check-ins to help you navigate every phase of the program, keeping you accountable and safe.
If you’re ready to take the next step in your weight loss journey, schedule a consultation at Vitalogy to learn if the HCG diet is right for you and start building healthier habits that last.
