The HCG diet is based on a very low-calorie menu and the daily use of the hormone human chorionic gonadotropin (HCG), which is naturally produced by the placenta during pregnancy.
In this diet, the use of the HCG hormone aims to inhibit hunger and stimulate fat burning, without causing loss of muscle mass.
However, research on the HCG diet has shown that this hormone appears to have no effect on appetite or stimulate fat burning, with the weight loss that occurs on this diet being linked only to low calorie consumption.
How the HCG diet works
The HCG diet is divided into 4 main phases:
Phase 1: Start
This phase lasts 48 hours and the hormone must be taken once a day, following medical supervision, and there is no need to change your diet during this phase. Ideally, during this phase, your diet should be rich in foods high in calories and fat, such as avocado, nuts, meat, olive oil, pizza and fried foods.
The intention of this phase is to show the body that there is already enough fat stored, and that, therefore, the process of burning fat and losing weight can begin.
Phase 2: Weight Loss
At this stage, the use of HCG continues, but the diet is restricted to 500 calories per day. This means only very small, light meals throughout the day, consisting mainly of teas, vegetables, fruits and small portions of meat and eggs.
The weight loss phase should last a maximum of 40 days and can be interrupted sooner if weight loss reaches the desired level. Furthermore, it is necessary to drink at least 2 liters of water per day to help eliminate toxins from the body and combat fluid retention. In general, women lose 8 to 10 kg per month.
Phase 3: Weight Stabilization
When reaching the desired weight or completing 40 days of the diet, the use of the HCG hormone must be stopped and the 500 kcal diet continued for another 2 days.
This phase serves to eliminate the hormone from the body and stabilize the lost weight, stimulating the body to return to its normal metabolism.
Phase 4: Weight Maintenance
This phase is characterized by the return to a normal and varied diet, seeking to find a balance so that new weight gain does not occur. To do this, you must include food again and increase the amount of meals gradually, always observing changes on the scale.
To facilitate the process, you should prefer to eat whole foods rich in protein and good fats, avoiding sweets, fried pasta, soft drinks, white bread and refined wheat flour. The diet should mainly consist of foods such as vegetables, fruits, lean meats, cheeses, nuts, avocados, coconuts, olive oil and peanuts. Foods rich in carbohydrates, such as sweet potatoes, potatoes, cassava and wholemeal bread, should be introduced gradually and in small quantities.
Example of a diet menu
The following table shows an example of a 3-day menu for phase 2 of the diet, in which you should consume 500 kcal per day:
It is important to remember that it is not allowed to use oils to prepare meals and that the liquids that are permitted are only water, coffee, teas and unsweetened lemon juice.
This menu should not be used without the guidance of a nutritionist, as it contains few calories, which can be harmful to health, especially for people with other associated health problems.
Possible risks of the diet
The HCG diet can pose serious health risks, especially linked to the use of HCG and calorie restriction, such as:
- Thrombosis: which is the formation of blood clots that clog blood vessels, causing complications such as stroke and pulmonary thromboembolism, which can lead to death;
- Infertility: due to changes in the production of hormones linked to reproduction;
- Weakness and loss of muscle mass: due to the very low consumption of food and nutrients, which can cause hypoglycemia, fainting and coma.
Furthermore, this diet also favors the accordion effect, as, naturally, the large restriction of foods increases the desire to eat sweets and processed products immediately after the weight maintenance phase. Another problem is that it does not teach how to have a healthy diet, causing the person to always go through cycles of weight gain and loss.
Furthermore, high calorie restrictions also restrict the consumption of vitamins and minerals, which can cause problems such as hair loss, weak nails, general weakness, lethargy and malaise.
Who shouldn’t go on the diet
This diet is very restricted in calories and, therefore, should not be followed by people with any type of illness, especially without medical supervision, including diseases such as diabetes, hypertension, anemia and depression.
The ideal is to always monitor your diet with a nutritionist, as it is the safest and healthiest way to lose weight correctly.
How to lose weight healthily
To lose weight healthily, you must maintain a balanced diet that is mainly composed of natural and whole foods, such as meat, cheese, eggs, fruits, vegetables, brown rice, wholemeal bread, nuts, peanuts, seeds and olive oil.
Furthermore, it is important to reduce the consumption of processed foods rich in artificial fats, such as sausages, sausages, mortadella and margarine, foods rich in sugar, such as ready-made juices, sweets, cookies and soft drinks, and foods rich in salt, such as diced seasonings. , ready-made soups and frozen ready-to-eat meals. See the complete menu to lose weight in a healthy way.
