The 21-day HCG (Human Chorionic Gonadotropin) diet plan is a weight loss program that combines HCG administration with a very low-calorie diet (VLCD). This article delves into the intricacies of the HCG diet, exploring its purported mechanisms, phases, potential benefits, and risks.
Understanding HCG and Its Role in Weight Loss
HCG is a hormone naturally produced in the placenta during pregnancy. During pregnancy, a woman’s placenta will supply up to 1 million units of HCG in order to send the message to the brain and the body that there is a pregnancy and a developing fetus. This hormone signals the body to unlock and release stored abnormal fat, dumping 2,000-3,000 k/cal of fat calories into the bloodstream to nourish the fetus, especially when the mother's caloric intake is insufficient.
The HCG diet is based on the theory that administering HCG, via injections or sublingually, mimics this pregnancy response, signaling the brain to break down abnormal fat reserves for energy. When we give HCG injections or sublingually to the body, it sends a similar message, in a much more subtle way (a whisper rather than a scream) it will still cause weight loss in the same way as above; the brain does not know there is not a pregnancy, it is still getting that HCG hormonal message. It is believed that the HCG resets the hypothalamus by sending signals to begin breaking down and using abnormally high body fat as a primary fuel source. These signals are believed to be sent when the body is experiencing a reduced and low-calorie diet. This is intended to preserve lean muscle mass while promoting fat loss. Other low-calorie diets reduce significant lean, dry mass, which in turn leads to a long-term inability to burn the energy stores a.k.a “fat”. Without using HCG to assist you during a low-calorie diet, your body will begin to deplete muscle, which over the long term, will lower your resting metabolic rate.
The Origins of the HCG Diet
The HCG diet was developed by Dr. Simeon in Rome, Italy, in the mid-1950s. He postulated that we have three types of fat: structural fat, normal fat that acts as a reserve of energy stores, and abnormal fat, such as the large fat deposits in the pot bellies, the saddlebags, the love handles, and the hips. The latter is the large fat reserves that make us look “fat”. This abnormal fat is responsible for most obesity-related medical problems such as hypertension, coronary artery disease ( which causes heart attacks), hyperlipidemia, dysmetabolic syndrome, diabetes, fatty liver disease, and atherosclerosis of arteries causing clogging and blockages.
The HCG Diet Plan: A Phased Approach
The HCG diet plan typically involves three phases:
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Phase 1: Loading Phase
This initial phase lasts for two days and involves calorie loading in conjunction with daily HCG administration (either injections or sublingual drops). The first two days consist of calorie loading and daily HCG injections. Examples of food to eat include bacon, burgers, candy, chocolate, eggs, ice cream, fried foods, mayonnaise, pasta, pastries, pizza, etc. The purpose of this phase is to build up normal fat reserves and minimize hunger at the beginning of the very low-calorie diet (VLCD).
Phase 2: Diet Phase
This is the core weight loss phase, lasting between 21 and 43 days. The first phase consists of the administration of HCG with a strict diet. Following the loading phase, a strict 500-calorie per day diet is implemented, continuing until the end of this phase. HCG administration is typically stopped three days before the end of the phase to allow for complete elimination of the hormone from the body while still adhering to the 500-calorie diet.
Key components of the 500-calorie diet:
- Protein: Two servings of 100 grams (3.5 ounces) of lean protein daily. Alternate protein choice to consume two different proteins in any given day. Examples include veal, extra lean beef, skinless chicken breast, fresh white fish, lobster, crab, and shrimp. All visible fat must be removed and then weighted raw. Boil, broil, grill food, or stir-fry but no frying or adding oils. Not allowed to consume salmon, eel, tuna, herring, dried or pickled fish.
- Vegetables: Two servings of 1 cup of vegetables per day. May increase the amount of vegetables by 1/2 cup if calories permit. Only one vegetable choice per meal but alternate vegetable choice to consume two different vegetables on any given day. Examples include spinach, chard, chicory, beet-greens, green salad, tomatoes, celery, fennel, onions, radishes, cucumbers, asparagus, and cabbage.
- Fruits: Two servings of fruit per day. Examples include apples, oranges, strawberries, and grapefruit.
- Carbohydrates: Two servings of carbohydrates per day. Examples include Grissini breadsticks and Melba toast.
- Beverages: 64 ounces of water daily. Tea and coffee are allowed in reasonable quantities, with Stevia as a sweetener and up to 1 tbsp (0.5 fl oz) of skimmed milk daily.
- Spices and Vinegar: Approved spices can be consumed as desired, but salt should be used cautiously due to its potential for water retention. Only apple cider vinegar is approved.
Important Considerations During Phase 2:
- No exceptions, additions, or substitutions to the diet.
- Medications or supplements may reduce the effectiveness of the plan.
- Discuss any medical conditions with your physician.
- Weekly weigh-ins are recommended.
- No massages, as this can move the fat around and reduce weight loss.
- Cosmetics such as oils, creams, and ointments may be absorbed by the skin, making HCG less effective (only lipstick, eyebrow pencil, or powder should be used).
- MIC+B12 and B-Complex vitamins may be taken to help with fat elimination and energy.
Phase 3: Maintenance Phase
This phase is divided into two stages, each lasting three weeks. The first stage involves eating a regular diet, excluding sugars and starches. The next phase consists of 3 weeks of slowing adding sugars and starches. This is followed by the third phase which consists of 3 weeks of slowing adding sugars and starches. It is crucial to monitor weight and adhere to guidelines to prevent weight regain.
Potential Benefits of the HCG Diet
Proponents of the HCG diet claim several benefits, including:
- Rapid Weight Loss: Many individuals report significant weight loss, averaging 0.5 - 0.75 pounds per day for women and 0.65 - 1 pound per day for men. Typically people lose about 1 pound per day. After one month, most women have lost 20 lbs.
- Targeted Fat Loss: The diet is purported to target abnormal fat reserves in areas like the abdomen, hips, and thighs.
- Muscle Preservation: HCG is believed to help maintain lean body mass during calorie restriction, which in turn prevents basal metabolic rate is maintained.
- Metabolic Reset: Some believe that the HCG diet can reset the metabolism, leading to a new normal and preventing weight regain.
- Reduced Hunger and Cravings: HCG is thought to reduce appetite and cravings, making it easier to adhere to the low-calorie diet.
Potential Risks and Side Effects of the HCG Diet
Despite the claimed benefits, the HCG diet carries potential risks and side effects:
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- Extreme Calorie Restriction: The 500-calorie diet is significantly below the recommended daily intake and can lead to nutrient deficiencies, fatigue, headaches, and other health problems.
- Muscle Loss: While proponents claim HCG preserves muscle mass, extreme calorie restriction can still lead to muscle loss.
- Gallstones: Rapid weight loss can increase the risk of developing gallstones.
- Electrolyte Imbalance: The restrictive diet can disrupt electrolyte balance, leading to heart problems and other complications.
- HCG Side Effects: Some individuals may experience side effects from HCG, such as headaches, depression, and fatigue.
- FDA Concerns: The FDA has not approved HCG for weight loss and warns against the use of over-the-counter HCG products, deeming them potentially unsafe and ineffective.
- Increased risk of some cancers: HCG weight-loss products are linked with making some cancers worse, including prostate cancer. The HCG in these products may prompt the body to make hormones called androgens.
Scientific Evidence and Expert Opinions
Multiple studies have investigated the efficacy of HCG for weight loss. However, multiple studies throughout the years have concluded that weight loss achieved by the hCG diet is due to ultra-low-calorie intake alone. It has nothing to do with the HCG hormone (8, 11, 12, 13, 14, 15). Most of these studies compared the effects of hCG and placebo injections given to individuals on a calorie-restricted diet. Weight loss was identical or nearly identical between the two groups. Furthermore, these studies determined that the hCG hormone didn’t significantly reduce hunger.
Is the HCG Diet Right for You?
Given the potential risks and lack of conclusive scientific evidence supporting its efficacy, the HCG diet is not generally recommended by healthcare professionals. If weight loss is your goal, choose safer ways to lose weight. Talk with your healthcare professional about making healthy changes that lead to lasting weight loss. It is essential to consult with a physician or registered dietitian to determine the most appropriate and sustainable weight loss strategy for your individual needs and health status.
Alternatives to the HCG Diet
There are numerous safe and effective alternatives to the HCG diet for achieving sustainable weight loss:
- Balanced Diet and Exercise: A balanced diet combined with regular physical activity is the cornerstone of healthy weight management.
- Portion Control: Paying attention to portion sizes can help reduce calorie intake without extreme restriction.
- Mindful Eating: Practicing mindful eating can help you become more aware of your hunger and fullness cues, preventing overeating.
- Behavioral Therapy: Addressing emotional eating and developing healthy coping mechanisms can support long-term weight management.
- Medically Supervised Weight Loss Programs: These programs offer a structured approach to weight loss with guidance from healthcare professionals.
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