What Should Be in Your HCG Diet Food List

The original HCG diet began as a weight loss plan introduced by ATW Simeons, a British endocrinologist in the 1950s. The diet protocol follows a low-calorie menu of 500 to 1600 calories per day combined with daily injections of HCG, the hormone produced by the placenta during early pregnancy. Participants plan and prepare meals using the HCG diet food list comprising high-protein, healthy carb foods that hydrate, nourish and cleanse the body.

What Is the HGC Diet?

While studying the psychological aspects related to obesity, Dr. Simeons examined the part of the brain called the diencephalon. This part of the central nervous system controls important functions of the body including sleep, breathing, sex, and digestion. The study led to the connection between the diencephalon and how the body stores and burns fuel. Over the next 10 years, Simeons discovered that the men and women who followed a strict diet, exercised and took the HCG hormone lost large amounts of abnormal fat.

The HCG diet followed the release of his findings in his book Pounds and Inches: A New Approach to Obesity. The HCG Diet Protocol birthed a new approach to weight loss helping people lose quickly by balancing the body’s hormones and resetting the metabolism. This allows the body a chance to establish a new, lower set-point weight.

The HCG Diet Plan includes:

  • Menu planning using foods listed on the HCG diet food list
  • Following menu plan guidelines
  • Choosing which form of HCG to take

The HCG diet targets abnormal fat reducing using your choice of drops, pellets or injections of the hormone. The HCG hormone diminishes appetite by working on the hypothalamus-the part of the brain that regulates hunger and thirst. By following Simeons protocol, research states the HCG hormone was effective in curbing and even eliminating cravings for the most fattening foods including sugar and starch.

The HCG Diet food protocol helps people lose quickly by balancing the body’s hormones and resetting the metabolism. This gives your body a chance to adopt a new, lower set-point weight. Getting started with the HCG Diet Plan includes eating foods on the HCG diet food list, following the menu plan guidelines, and choosing which form of HCG to take.

What Is the Role of the HGC Diet Food List?

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Following the HCG diet plan will take you through 4 phases requiring menu planning under the HCG diet food list. Being prepared can make the difference once the “loading phase” is complete. Your body will most likely crave the food it’s been addicted to, causing you to eat unhealthy foods during the transition period between Phase 1 and Phase 2.  Individuals who do not stick to the two-day loading phase usually have stronger cravings during the first few days of P2 resulting in fewer pounds lost.

The Importance Of The Loading Phase

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The loading phase, also known as Phase 1 starts with two days where the participant consumes unlimited amounts of calorie-dense foods to their satisfaction. This raises the fat stores in the body and prepares it for Phase 2 where the calorie limit is 500 per day. Individuals begin taking their chosen form of HCG when “loading” and continue through Phase 2. The body begins accumulating HCG in your body reaching full strength on day 3 when it effectively releases your stored fat while you’re eating fewer calories. This is a critical stage which can lead to rapid weight loss during the first week.

If you are female, choose a day to begin the loading phase far from the time of your menstrual cycle. Take your HCG on day one of Phase 1. Carefully choose the food you wish to eat during P1, selecting foods you crave containing lots of calories. If you’re concerned about gaining weight during P1, you can lessen the effects by focusing on healthy fats and staying low carb. The average weight gain during the loading phase is approximately one to three pounds. These pounds will usually drop following your first low-calorie day.

HCG Diet Food List Phase 1

  • Bacon
  • Eggs
  • Sausage
  • Cheeseburgers
  • Avocado
  • Milkshakes
  • Baked potato with butter
  • Cashews
  • Chicken thighs
  • Steak
  • Salmon
  • Peanut butter
  • Cheese
  • Cheesecake
  • Ice cream

No two people have the same results-everyone is different. However, most dieters lose between eight and 12 pounds in the first week (including load weight). Much of the loss is water weight, however, you will also lose fat. Fat loss is calculable by using an accurate fat scale. It is important to exercise during P1 (consult your doctor).  If you’re a beginner, a less strenuous, low impact, a 20-minute routine is beneficial including:

  • Walking
  • Yoga
  • Stretching
  • Light resistance training
  • Swimming
  • Pilates

 The purpose is to create healthy habits that will help you maintain your weight and improve your overall health even after you achieve your goal. HCG dieters choosing to eat Phase 1 foods abundant in fats containing less sugar carbs will burn fat quicker with less hunger during the initial days of Phase 2. Choosing fatty foods included on the HCG diet food list minimizes the effects of food addictions and withdrawals. Stay hydrated by drinking plenty of water. Adequate hydration helps the body flush toxins, food additives, and preservatives.

Which Products Are on the HGC Diet Food List?

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The following products and food groups can be found on the HCG diet food list.


  • Tea
  • Coffee
  • Water
  • 1 Tablespoon milk daily                                                                                                                                                                                                

Guidelines: Unrestricted amounts of listed drinks and beverages are permitted. Diet Sodas are not recommended, especially if they contain aspartame.

Milk Products

  • Cow
  • Almond
  • Coconut
  • Soy 

Guidelines: Check for personal food sensitivities when consuming soy products.


  • Saccharin
  • Stevia

Guidelines: These are the only sweeteners included in the HCG diet food list.


  • Veal
  • Beef
  • Chicken breast
  • Fresh white fish
  • Lobster
  • Crab
  • Shrimp

Guidelines: Limited to 100 grams for both lunch and dinner. Each portion should have fat removed and weighed before cooking. Do not add additional fat during the cooking process.


  • Spinach
  • Chard
  • Chicory
  • Beet-greens
  • Green salad (mixed)
  • Tomatoes
  • Celery
  • Fennel
  • Onions
  • Red radishes
  • Cucumbers
  • Asparagus
  • Cabbage 

Guidelines: The HCG food list does not recommend mixing vegetables, and the program allowsonly one serving at each meal. If you mix veggies, be sure to stay within the daily calorie allowance.


  • 1 apple
  • 1 orange
  • 1 handful of strawberries (approximately 4/5 strawberries)
  • 1/2 grapefruit

Guidelines: No additional fruits are permitted. 


  • Grissini breadstick (one breadstick)
  • Melba toast (one slice)

Guidelines: 1 of each are permitted at lunch and dinner. Check ingredients for calories and additives.

HCG Diet Food List—Expanded

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The HCG diet food list for Phase 2 includes no sauces, salad dressings or butter.  The only sauce allowed is homemade HCG Diet sauce recipes that have Simeons-approved foods and ingredients. The foods below list products not on the original protocol. The weights, portions, and calories are included.

Phase 2 & 3 Beef

  • Extra lean beef approx.152 calories
  • 93/97% Lean Ground Beef 3.5 ounces
    150 calories
  • Cube Steak 3.5 ounces 160 calories
  • Sirloin Tip Side Steaks 3.5 ounces 130 calories
  • Top Round Steak 3.5 ounces 166 calories
  • Tri-Tip Steak 3.5 ounces 154 calories

Phase 2 & 3 Chicken

  • Chicken Breast 3.5 ounce 87 calories

Phase 2 & 3 Fish 

  • Fish portion averaging 98 calories
  • Cod 3.5 ounce 83 calories
  • Crab Meat 3.5 ounce 100 calories
  • Flounder 3.5 ounce 90 calories
  • Haddock 3.5 ounce 88 calories
  • Halibut 3.5 ounce 110 calories
  • Lobster 3.5 ounce 98 calories
  • Red Snapper 3.5 ounce 110 calories
  • Shrimp 3.5 ounce 110 calories
  • Tilapia 3.5 ounce 94 calories

Phase 2 & 3 White Fish

  • Cat Fish
  • Cod
  • Coley
  • Dover Sole
  • Flounder
  • Flying Fish
  • Haddock
  • Hake
  • Halibut
  • Hoki
  • John Dory
  • Lemon Sole
  • Ling
  • Monk Fish
  • Parrot Fish
  • Plaice
  • Pollack
  • Pomfret
  • Red & Grey Muller
  • Red Fish
  • Red Snapper
  • Rock Salmon/Dogfish
  • Rohu
  • Sea Bass
  • Sea Bream
  • Shark
  • Skate
  • Tilapia 
  • Turbot
  • Whiting

Phase 2 & 3 Veal Average 114 Calories

  • Veal, sirloin 3.5 ounce 110 calories
  • Veal, loin chop 3.5 ounce 117 calories

Phase 2 & 3 Vegetables Average 18.8 Calories

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  • Asparagus 3.5 ounces 20 calories
  • Asparagus 2″ tip 1 calorie
  • Asparagus small spear 2 calories
  • Asparagus medium spear 3 calories
  • Asparagus large spear 4 calories
  • Broccoli 3.5 ounces 34 calories
  • Broccoli 1 cup  30 calories
  • Broccoli 5″ spear 11 calories
  • Celery 3.5 ounces 15 calories
  • Celery medium stalk 6 calories
  • Cabbage 3.5 ounces 24 calories
  • Cabbage 1 cup shredded 17 calories
  • Cauliflower 3.5 ounces 22 calories
  • Cauliflower 1 cup 28 calories
  • Cauliflower 3 flowerets 12 calories
  • Cucumber 3.5 ounces 12 calories
  • Cucumber small 19 calories
  • Cucumber medium 24 calories
  • Cucumber large 34 calories
  • Cucumber (English long 60 calories
  • Lettuce all varieties 3.5 ounces 20 calories
  • Lettuce all varieties 1 cup 8 calories
  • Lettuce all varieties small head 32 calories
  • Red Radishes 3.5 ounces 12 calories
  • Red Radishes one medium 1 calorie
  • Spinach raw 3.5 ounces 20 calories
  • Spinach raw 1 cup 7 calories
  • Spinach frozen 3.5 ounces 23 calories
  • Spinach, frozen 1 cup 41 calories
  • Spinach, cooked 3.5 ounces 31 calories
  • Spinach cooked 1 cup 48 calories
  • Tomato 3.5 ounces 20 calories
  • Tomato cherry 3 calories
  • Tomato plumb 11 calories
  • Tomato small 16 calories
  • Tomato medium 22 calories
  • Tomato large 33 calories

Phase 2 & 3 Fruit

  • Apple (small)  55 calories
  • Apple (medium) 72 calories
  • Apple (large) 110 calories
  • Orange (navel) 69 calories
  • Orange (Florida) 65 calories
  • Orange (California) 59 calories
  • Strawberries, 12 large 72 calories
  • Strawberries, 20 medium 80 calories
  • Pink Grapefruit (California) 92 calories
  • Pink Grapefruit (Florida) 74 calories


Phase 4 of the HCG Diet Plan is the goal of every participant. You’ve lost weight, learned how to keep it off and successfully incorporated your new eating habits into your lifestyle. This phase is a great achievement in determination, commitment, and self-preservation. The good news is there are plenty of people worldwide available to help and support you if (and when) the time comes. 

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