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Stabilise HCG weight loss

Re-introducing foods, adding new foods, and increasing your food in-take

We learned from our experience that the importance of this stage cannot be underestimated. Stabalise HCG weight loss is your prime concern after loosing that weight.

This is a very important part of the diet as this is your stabilisation phase to keep the weight off,
maintain, and educate yourself to a healthy lifetime eating plan. Just as an extra bonus, you
may find you will lose a little more weight over the first few weeks.

From a psychological point of view this is the hardest stage for most people. After the success
of the diet (which I rate “high”) we are now eager to eat more, eat better, drink alcohol and
socialize. For some people, the red light turns green to allow the return to the old habits.
Other people are afraid to eat and continue to starve themselves until the primal instincts
take over and they start binging.

It is my personal experience as a HCG dieter an as a Diet4Shape practitioner that this is the
stage that “makes it or breaks it”.

The Introduction Phase works by allowing you to begin introducing other foods that you were
not able to eat whilst on your 500 calorie daily in-take.

What to Recommend: 

  • Plan your stage 3 the same way as stage 2
  • Plan a 3 weeks menu; I would suggest: daily calories ,
    daily protein, daily carbohydrates, daily fats with a calorie
    intake of 1200 calories a day for women and 1500 calories
    for men
  • Write a shopping list and store the appropriate foods
  • Prepare meals and portions
  • Prepare snacks
  • Write and display lists of foods allowed and foods not allowed
  • Eat small portions, chewing well and enjoying every mouthful
  • Re-introduce foods gradually, one category at a time and watch
    for adverse symptoms.
  • This may indicate food allergies or
    intolerances that deserve further investigations.
  • Increase your daily Protein foods from 200 grams daily to 400
  • Keep weighing yourself daily to monitor your weight.
  • This Phase is very different for everybody due to our individuality – the impact
    of the foods introduced will be different in all cases as no two bodies are exactly
    alike. Make sure you have some fun with this phase and remember you are on a
    healthier eating plan now, so you will still need to be mindful of harmful foods
    such as added sugars, refined carbohydrates, and unhealthy, saturated fats.Daily recommendations during this stage:
    • In General a total calories count of 1200 for women and 1500 for men
    • This should be broken down into 3 meals and 2 snacks
    • 400 grams of lean protein
    • 2 to 3 servings of vegetables
    • 2 to 3 servings of fruit
    • 2 servings of Low carbohydrate and sugar free dairy
    • 300 grams of Grains/Starches of which at least 50% are to come from
      whole grains
    • 2- 3 servings of good quality fats which can be used in cooking preparation
    • Alcohol can be introduced but needs to be kept to a minimum

    A typical daily diet

    Meal Food Group Serving Menu Choice Amount
    Breakfast 1 Grains/Starches 1 Wholegrain Cereal 1 cup
      Fruit 1 Strawberries 1 cup
      Dairy 1/2 Low carbohydrate  yoghurt 1/2 cup
      Or low carbohydrate milk 1/2
    Breakfast 2 Grains/Starches 1 Wholegrain toast 1 slice
      Fat 1 Avocado 1/2
      1/2 Tomato sliced 1
      Fruit 1 Apple 1 piece
    Breakfast 3 Protein 1 Eggwhite omelette 3 eggwhites and 1 full egg
      Vegetables 1 Spinach & mushroom 1 cup
      Fat 1 Cheese 1 tablespoon
      Black coffee or tea
    Snack 1 Protein 1 Raw nuts 1/2 cup
    Snack 2 Fruit 1 Fruit Salad 1 cup
      Dairy 1/2 Low carbohydrate yoghurt 1/2 cup
    Snack 3 Protein 1 Hummus 1 tablespoons
      Vegetable 1 Carrot & celery sticks 1 cup
    Lunch 1 Grains/Starches 2 Wholegrain bread 2 slices
      Protein 1/2 Chicken Breast 100 grams
      Fat 1 Low fat mayonnaise 1 tablespoon
      Vegetables Free Lettuce & tomato
    Lunch 2 Dairy 1 Low fat cottage cheese 1 cup
      Vegetables 1 Salad with cucumber 2 cups
    Lunch 3 Grains/Starches 1 Quinoa 1 cup
      Dairy 1 Fetta 100 grams
      Vegetable 1 Sweet potato 1/2 cup
      Vegetable Free Baby spinach leave 1 cup
      Oil 1 Extra virgin olive oil 1 tablespoon
    Dinner 1 Protein 1 Grilled Fillet Steak 250 grams
      Vegetables 1 Steamed Broccoli 1 cup
      Vegetables 1 Mixed Salad 1 cup
      Oil 1 Olive oil and vinegar 1 tablespoon
    Dinner 2 Protein 1 Grilled Salmon 200 grams
      Grains/Starches 1 Buckwheat noodles 1 cup
      Vegetables 1 Stir fry mix 1 cup
      Oil 1 Extra virgin coconut oil 1 tablespoon
    Dinner 3 Protein 1 Roast chicken breast 200 grams
      Fat 1 with skin optional
      Vegetables 2 Roast sweet potato 1 cup
      Protein and steamed beans 1 cup
    Snack 1 Protein/Fat 1/2each unsalted pistachios 1/2 cup
    Snack 2 Protein/Fat 1/2each unsalted almonds 1/2 cup
    Snack 3 Fat 1 Dark organic chocolate 2 squares
    Snack 4 Fruit 1 Apple 1



    The information provided is only indicative. We are happy to hear from your experiences.
    Please let us know if you have any questions or make an appointment with our
    nutritionist Joanna Grabynn for a full nutritional assessment and management.

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