The hCG (Human Chorionic Gonadotropin) diet has gained popularity as a weight loss method, promising rapid results of 1-2 pounds (0.5-1 kg) per day without the discomfort of hunger. However, it's crucial to understand the science behind this diet, as well as its potential risks and benefits. The Food and Drug Administration (FDA) deems it illegal and dangerous.
What is the hCG Diet?
The hCG diet combines the administration of the hormone hCG with an ultra-low-calorie diet, typically around 500 calories per day, to achieve dramatic weight loss. The diet is generally divided into three phases: a loading phase, a weight loss phase, and a maintenance phase.
The Role of hCG
HCG, or human chorionic gonadotropin, is a protein-based hormone produced in large amounts during early pregnancy. It plays a crucial role in maintaining the production of essential hormones like progesterone, which supports the healthy growth of the uterus and fetus. In fact, this hormone is used as a marker in home pregnancy tests. It’s also been used to help treat fertility issues in both men and women.
Proponents of the hCG diet claim that it boosts metabolism and helps you lose large amounts of fat - all without you feeling hungry. Various theories attempt to explain hCG’s weight loss mechanisms.
The Phases of the hCG Diet
Loading phase: This initial two-day phase involves taking hCG and consuming plenty of high-fat, high-calorie foods. The point is to store these calories in the form of fat. The idea is that the body will tap into this stash during the second phase of the diet.
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Weight loss phase: This phase typically lasts for 3 to 6 weeks. Continue taking hCG and eat only 500 calories per day for 3 to 6 weeks. During the weight loss phase, you’re only allowed to eat two meals per day - usually lunch and dinner. hCG meal plans generally suggest that each meal should contain: one portion of lean proteina vegetablea piece of breada serving of fruit. Butter, oils, and sugar should be avoided, but you’re encouraged to drink a lot of water. Mineral water, coffee, and tea are allowed as well.
Maintenance phase: Stop taking hCG. Gradually increase your food intake but avoid sugar and starch for 3 weeks. The weight loss phase sheds the weight while the maintenance phase keeps it off. During this phase, the caloric intake increases to 1500 calories, give or take. There are no hard and fast rules at this stage, except to keep empty carbohydrates to a minimum.
While people seeking minimal weight loss may spend 3 weeks on the middle phase, those seeking significant weight loss may be advised to follow the diet for 6 weeks - and even repeat all phases of the cycle several times.
hCG Diet Meal Plans and Food Choices
Navigating the HCG diet requires a keen understanding of what foods are permissible during the weight loss phase.
Lean Proteins: High-quality, lean proteins such as chicken breast, fish, and lean beef are staples in the HCG diet. You can broil or grill veal, beef, chicken breast, fresh white fish, lobster, crab, or shrimp as long as you don’t eat any visible fat. No salmon, eel, tuna, herring, or dried or pickled fish are allowed.
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Vegetables: HCG diet vegetables play a pivotal role in providing essential vitamins, minerals, and fiber without compromising the calorie count. HCG diet vegetables are the unsung heroes of this weight loss plan. Vegetable choices include spinach, chard, chicory, beet greens, green salad, tomatoes, celery, fennel, onions, red radishes, cucumbers, asparagus, and cabbage.
Fruits: Certain types of fruit can complete the meal. Citrus fruits or a handful of berries work. For fruit, you can choose an orange, an apple, a handful of strawberries, or half a grapefruit.
Bread: Bread can be one breadstick or one piece of melba toast.
Beverages: The diet allows as much water, coffee, and tea as you want. You can also have up to 1 tablespoon of milk per day. You can use sugar substitutes but not sugar to sweeten drinks. Butter and oils aren't allowed.
Snacks: To keep your energy levels stable and cravings at bay, consider incorporating healthy snacks into your HCG diet meal plan. Consider a sugar-free gelatin cup with a handful of raspberries.
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Hydration: Staying hydrated is crucial during any diet, and the HCG diet is no exception. Herbal Tea: Opt for caffeine-free herbal teas such as chamomile or peppermint. Infused Water: Add a burst of flavor to your water by infusing it with slices of cucumber, lemon, or mint.
The Science Behind the hCG Diet
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. 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.
hCG and Muscle Loss
One common side effect of weight loss is decreased muscle mass. This is especially common in diets that severely restrict calorie intake, such as the hCG diet. Your body may also think it’s starving and reduce the number of calories it burns in order to conserve energy.
Proponents of the hCG diet claim that it only causes fat loss, not muscle loss. They also claim that hCG elevates other hormones, boosts metabolism, and leads to a growth-promoting, or anabolic, state. However, there’s no scientific evidence to support these claims.
Long-Term Effectiveness
Low calorie diets may promote rapid short-term weight loss, but they’re not effective for long-term weight loss. When you’re on a very low calorie diet, your body adapts by increasing hunger hormones and slowing energy expenditure, which makes maintaining your weight loss very difficult. This is why nutrition experts recommend small calorie deficits over extreme calorie restriction.
Concerns and Potential Risks
The FDA hasn’t approved hCG as a weight loss aid. On the contrary, the FDA has questioned the safety of the hCG diet as well as OTC hCG products. These products are unregulated, and they contain unknown ingredients. As a result, they should be avoided. There are also a number of side effects associated with the hCG diet, such as: headachesdepressionfatigue. These may be largely due to its starvation-level calorie intake, which is almost guaranteed to make people feel miserable.
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.
Side Effects of hCG injections
hCG injections may cause allergic reactions, mood changes, facial hair growth, and swelling of the breasts or penis. Nausea, vomiting, and upset stomach are other side effects linked to this hormone.
Risks of Extreme Calorie Restriction
It's very hard to stick to a strict calorie limit. Not only is it uncomfortable to live on just 500 calories a day, but it can also be dangerous. It’s impossible to meet all your nutritional needs on so few calories. Consuming less than 1,200 calories a day makes it tough to get enough vitamins and minerals without taking supplements.
People who follow very restrictive diets like this one are at risk for: GallstonesAn imbalance of the electrolytes that help your muscles and nerves workAbnormal heartbeat The hCG diet also contains less protein than experts recommend you get each day. Its recommended protein intake is 30-50 grams, which is typically less than the recommended dietary allowance (RDA) of 0.36 grams per pound of body weight.
The History of hCG for Weight Loss
British doctor Albert T. W. Simeons introduced the hCG diet in a 1954 medical journal article. He came up with the idea after 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. In 2009, thanks to renewed attention on the Internet, the hCG diet surged in popularity.
hCG Diet for Women Over 40
Many women experience a noticeable shift in how their bodies store fat, process calories, and respond to diet and exercise. As estrogen levels begin to decline, so does metabolism. Muscle mass can decrease, while fat storage can increase, especially around the midsection. The HCG diet pairs a low-calorie diet with an HCG protocol to help your body burn fat efficiently while maintaining lean muscle.
Alternatives to the hCG Diet
If you’re serious about losing weight and keeping it off, there are plenty of effective methods that are much more sensible and safer than the hCG diet. There are safer ways to lose weight that don't require supplements or highly restrictive diets. Talk with your healthcare professional about making healthy changes that lead to lasting weight loss.