The HCG (Human Chorionic Gonadotropin) diet is a controversial weight loss plan that combines the use of the HCG hormone with a very low-calorie diet, typically around 500-800 calories per day. While proponents claim it can lead to rapid weight loss, it's crucial to understand the facts, potential risks, and lack of scientific evidence supporting its effectiveness. The Food and Drug Administration (FDA) has not approved HCG for weight loss and warns against its use.
What is HCG?
Human chorionic gonadotropin (hCG) is a hormone naturally produced in the body. During pregnancy, the placenta produces hCG in large amounts. Pregnancy tests measure hCG levels to determine if someone is pregnant. In medical settings, hCG is used to treat certain conditions like infertility and hormone imbalances.
The History of the HCG Diet
The HCG diet was introduced in 1954 by British doctor Albert T. W. Simeons. He developed the idea while treating young boys with Fröhlich syndrome, a rare hormonal disorder that causes obesity. In 1971, Simeons published a book about the diet, titled "Pounds & Inches: A New Approach to Obesity." The diet experienced a surge in popularity in 2009 due to renewed attention on the Internet.
How the HCG Diet Works
The HCG diet combines HCG administration with a structured low-calorie eating plan to achieve specific weight management goals. The diet typically involves three phases:
- Loading Phase: This initial phase involves eating high-calorie, high-fat foods for a few days while starting to take HCG. The idea is to "rev up" the metabolism and prepare the body for weight loss. This phase usually lasts three to six weeks.
- Weight Loss Phase: This phase involves a very low-calorie diet (VLCD), typically 500-800 calories per day, along with continued HCG intake. The HCG is administered through injections, tablets, or other forms. Adherents believe that HCG helps to reduce hunger and promotes the burning of fat stores. During the weight loss phase, careful food selection matters most.
- Maintenance Phase: Once the target weight is reached, the HCG is stopped, and a more balanced diet is gradually introduced. The goal is to maintain the weight loss achieved during the previous phase by sticking to new eating habits and exercising.
Dietary Restrictions and Preferences
While a variety of foods are allowed on the HCG diet, the extremely low-calorie count can make it challenging for individuals with specific dietary needs to follow. During the weight loss phase, the diet requires protein from animal sources like chicken, beef, fish, and eggs, which could be problematic for vegetarians and vegans. Gluten-free options are available for carbs during the loading and maintenance phases.
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The diet typically allows only two meals a day: lunch and dinner. Each meal consists of one protein, one vegetable, one bread, and one fruit.
- Protein: Acceptable protein sources include broiled or grilled veal, beef, chicken breast, fresh white fish, lobster, crab, or shrimp, with all visible fat removed. Salmon, eel, tuna, herring, and dried or pickled fish are not permitted.
- Vegetables: Acceptable vegetables include spinach, chard, chicory, beet greens, green salad, tomatoes, celery, fennel, onions, red radishes, cucumbers, asparagus, and cabbage.
- Bread: The bread allowance is limited to one breadstick or one piece of melba toast.
- Fruit: Acceptable fruits include an orange, an apple, a handful of strawberries, or half a grapefruit.
The diet allows unlimited water, coffee, and tea, with up to 1 tablespoon of milk per day. Sugar substitutes are permitted, but sugar is not. Butter and oils are not allowed.
New HCG Foods for 2025
New HCG foods for 2025 are based on the popularity of the Keto Diet. Offering very low net carbs and high protein, many Keto products that are low in fat can be substituted for the older HCG selections. They can be as simple and low-cost or fancy and expensive as you want them to be. There are so many HCG foods to choose from, you won’t get bored, confused, or break the bank. Many of the newer low or no-carb foods have been prepared for the popular Keto Diet. Since they are low or no carb, they often fit perfectly into the HCG diet.
High protein and low carbs in both HCG and keto diet prevent hunger and promote fullness, resulting in fast weight loss. The HCG diet is both calorie and carb-dependent, unlike the Keto diet.
Added low-carb products such as Wasa Crackers, wraps, and pitas that follow the carbs and calories of the Melba Toasts from the 1950’s. Also added protein shakes and bars containing 0-2 grams of sugar and less than 5 grams of carbs. Recently many low calorie/low carb-low fat snacks have been added. Even low carb bagels and breads are acceptable. The key is to avoiding high carb foods with high glycemic indices. Recent additions also include low carb, high protein chips such as Flex, Puffs and Atkins as well as similar high protein crackers.
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New foods for 2025 include great-tasting, very low-calorie, low-sugar, high-protein ice cream from Halo Top, Japanese sashimi and spring rolls, no-carb protein chips from Quest and high-protein, low-carb/calorie prepared foods like Just Crack an Egg and Special K Crustless Quiche.
Examples of new HCG foods include:
- Atkins Keto Caramel Almond Clusters
- Genius Gourmet Keto Bars ‑ Chocolate Dream
- KIND ZERO Added Sugar Bars (Keto Friendly)
- Keto Protein Bar - Chocolate Peanut Butter Pie
- Legendary Foods Protein Pastry - Blueberry
- Catalina Crunch Keto Cereal (Snack / Meal Replacement)
- Keto Wise Meal Replacement Bar - Chocolate Peanut Blast
Vegetable Carb Substitutes
The real game-changers are the vegetable carb substitutes. They include vegetable cauliflower rice and cauliflower potatoes, zucchini and lentil noodles, and Shirataki noodles (aka Miracle Noodles, NoOodle Noodles, and Nasoya’s Pasta Zero). By far the best product are Birdseye Lentil-Zucchini Noodles.
HCG Diet Plan Food List: (Phase 2)
Proteins: eggs, egg beaters, beef (lean), chicken breast (skinless), white meat turkey, turkey burgers, sea bass, sole, flounder, halibut, grouper, snapper, tilapia, perch, oysters, lobster, crab, shrimp, scallops, clams
Lunch meats: turkey, chicken, ham, and roast beef (baked or oven roasted, no honey, maple or sugar seasoning), Pre-packed in water: white albacore tuna, chicken in packs or cans, Tyson or Perdue Cooked Chicken Strips
Read also: Zero-Calorie Refreshment
Lunch: 4 oz of fish, chicken, turkey (white meat of both), or beef, low-calorie & low-carb wraps and pitas
Dinner: in addition to lunch selections, there are numerous HCG friendly frozen entrees with low or no carbs like Atkins, etc., shirataki noodles, cauliflower rice, zucchini noodles, cauliflower mashed potato substitute
Bars: Extend, Atkins, Quest, and Detour brands of high protein low sugar bars. Vegetarian- non dairy bars are also available, just watch the carbs. Newer brands include Budda Keto Bars using pea protein and Soon To Go Soft Keto bars with 2 net carbs/bar.
Shakes: Extend, Pure Protein, EAS Light, Muscle Milk Light, Premier Protein brands of high protein, low sugar shakes (calories 160 or less, 2-3 g sugar or less 10g protein or more)
Fruits: (3 per day) apples, peaches, all berries (1/2 cup), pear, orange, tangerines, grapefruit (1/2), cantaloupe, nectarine (lime and lemons are free)
Vegetables: unlimited - spinach, lettuce, cucumbers, cabbage, tomatoes, asparagus, onions, celery, parsnip, broccoli, radishes, kale, brussel sprouts, green beans, mushrooms, peppers, zucchini, cauliflower, dill pickles, bean sprouts, beets, squash(summer squash has limited portions due to high carbs), eggplant, bok choy, pumpkin, leeks, collards, bamboo shoots, sprouts, snow peas
Tea, Beverages, Hydration
Staying hydrated is crucial during any diet, and the HCG diet is no exception. While water is the best choice, you can also enjoy: Diet sodas, green tea, black tea, carbonated water, coffee, tea, crystal light, Diet V-8 Splash, PowerAde Zero (no sugar) Silk Brand light vanilla soymilk or unsweetened organic original (6 oz.), Silk Brand unsweetened Almond Milk (6 oz.), very limited low/no fat cow’s milk (less than ¼ cup), Coffee mate (original), Designer Whey Protein to Go packets
Caffeine-free herbal teas such as chamomile or peppermint can provide a soothing touch. Infused water with cucumber, lemon, or mint adds refreshing flavor with zero calories.
Hydration plays a key role in the success of any weight loss plan, and the HCG diet is no different. Drinking enough fluids supports healthy digestion, helps control hunger, and assists your body in processing the higher protein levels typical of both HCG and keto and even GLP-1 diet plans. programs. Many people mistake thirst for hunger; staying hydrated can help curb unnecessary snacking and keep your metabolism humming.
Salad Dressings:
Walden Farms No Calorie/No Fat/No Sugar dressings, Light Italian dressing (Wishbone, Kens, or Newman’s Own brand ONLY), very limited olive oil
Condiments and Additives:
one tablespoon of fat-free half and half, Equal, Splenda, Stevia, Heinz reduced sugar ketchup, soy, Tabasco, Picante, horseradish, PAM, and other no-calorie aerosol-based cooking sprays, pickles (not sweet), olives (2-3), sugar-free salsa, and new Erythritol natural substitute sugar. RAO makes great new marina sauce with only 5 net carbs per 1/2 cup.
Seasonings:
unlimited - lemon, garlic, thyme, parsley, plum vinegar, apple cider vinegar, sea salt, basil, pepper, balsamic vinegar, garlic salt
Noodles:
Miracle noodles, Shirataki noodles (usually found in produce section of supermarket - must be kept cold), Birdseye Vegetable pasta and Impastable Pasta
Crackers and Breads:
(3 a day) Melba toasts, grissini bread sticks, Wasa, Finn, Gilda toasts, new products that had their basis in Keto Diet include Zero Carb bagels, Just the Cheese, Zero Carb bread.
Cereals:
Catalina Crunch makes a new link of HCG and Keto friendly cereals.
Wraps:
(1 replaces 3 crackers) Flat-out Light wrap (a no sugar, no fat, high protein wrap), La Tortilla Factory Low Carb Tortillas, (80 calories)-recently added.
Lack of Scientific Evidence
Despite claims of effectiveness, numerous studies have debunked the HCG diet. A 1995 analysis of 24 studies found no evidence that the diet helps reduce hunger, promote weight loss, or trim fat from specific areas. Research has also shown that placebo injections are just as effective as HCG injections for treating obesity. The American Society of Bariatric Physicians does not recommend the HCG diet for weight loss due to this lack of evidence.
Risks and Side Effects
The FDA warns against using HCG products for weight loss, emphasizing that claims about their benefits are unproven. The risks associated with the HCG diet can be divided into those related to HCG injections and those related to the extreme calorie restriction:
Potential Risks of Using HCG Injections
HCG injections for other medical uses have been linked to:
- Allergic reactions
- Mood changes
- Acne
- Facial hair growth
- Headache
- Swelling of the breasts, penis, or testes
- Nausea, vomiting, and upset stomach
- Pelvic pain
- Bloating
Potential Side Effects of Extreme Calorie-Restricted Diets
Sticking to a strict calorie limit of 500-800 calories per day is not only difficult but also potentially dangerous. It's nearly impossible to meet all nutritional needs on so few calories. Consuming less than 1,200 calories a day makes it challenging to get enough vitamins and minerals without supplements.
Potential side effects of very low-calorie diets include:
- Gallstones
- Electrolyte imbalances
- Abnormal heartbeat
- Protein deficiency
Safer Alternatives for Weight Loss
The FDA has approved HCG as a prescription medicine for some uses, such as to help people get pregnant, it has not approved for weight loss. If weight loss is your goal, choose safer ways to lose weight.
There are safer ways to lose weight that don't require supplements or highly restrictive diets. It is important to talk with your healthcare professional about making healthy changes that lead to lasting weight loss.