The Fresh Start Diet

HCG Diet Phase 1

Phase 1 is known in the HCG Program as the Loading Days. On the first day of the diet when the HCG is taken you are allowed to eat anything you please and as much as you please. We encourage people eat any of the things that you are going to miss while on your diet. Eating things such as cake, french-fries, Ice cream, pasta, bread and candy are highly encouraged! This phase continues for 2 days and ends on the third day of the diet.

If the HCG you are using instructs you to take it twice a day come up with 2 times that will be most effective for you. For example 7 o’clock, at 7 am and 7 pm most people are awake for work around that time and will be home by then as well. HCG may be difficult to travel with as it can be easily left places through-out the day or simply forget to take it. Make sure to set a time that works best with your schedule.

HCG Diet Phase 2

Phase 2 of the diet starts on the third day. You should wake up feeling like you couldn't take another bit of food even if you wanted to! You now take your HCG at the time you selected and reference your food list for the time your physician has prescribed HCG to you. People who need to lose 30 lbs or more may choose to do the diet for the full 40 days. Because most people lose 1- 1.5 pounds a day you want to make sure that you choose a realistic time frame for your diet. Someone who needs to lose 10-15 pounds does not need to do a 40-day protocol.

Phase 2 consists of a 500-calorie diet drinking lots of water along the way.


Breakfast should consist of your morning coffee or tea. Sugar is not allowed however stevia or sweet-n-low are a good alternative. With sweet-n-low it is important not to use more than 1 package because it contains a little more sugar supplements then other alternatives. With coffee 1 tablespoon of milk can be used but only 1 per 24-hour period.


For lunch you are to eat a weigh and eat 100 grams of a protein filled food each day. On a scale with ounces this will come out to about 3.4 oz., but it varies with items. When weighing out your foods, make sure that it is indeed raw and unfrozen to get an accurate weight. Protein consists of lean beef, chicken, shrimp, lobster, crab, fish or veal. When using ground beef you want to choose something such as 93/7 or something close, this means that it is 93% lean 7% fat. The less fat the better! Be careful when choosing a fish, there are some sources of fish that are very high in fat such as salmon, catfish, tuna and eel. Tilapia however is always a great choice and also very easy to find in almost every market. Make sure that all your meat is stripped of any visible fat.

You are allowed 1 vegetable at lunch, which you also need to find from your food list. Some examples are tomatoes (1 whole), lettuce, spinach, cucumbers, cabbages and asparagus.  Most types of lettuce and greens are allowed.

Select types of bread stick or Melba toast goes with every lunch. Both are pretty easy to find in the store but make sure to check the box to avoid any added cheeses or seasonings, plain is always better!

Fruits consist of 1 whole apple, ½ a grape fruit or a handful of strawberries (6 avg sized).


Dinner is the same as lunch 100 grams of protein, 1 veggie, fruit and your bread stick or melba toast.

Oils for cooking are not allowed!

Most vegetables such as lettuce and greens are fillers, so a salad size is best. You will find that most veggies are very low in calories! Now the original diet does not say you can mix your veggies, but we have adjusted this rule as other users of HCG didn’t see any change in their diet by making a small salad using 2 or 3 ingredients from the list. Dressing however is very restricted. No oil, high fat or sugar dressings are permitted at any time. Apple Cider Vinegar, Red or White Vinegars are good options. Seasoning, however is another thing, most types or seasoning are ok. Salts, Peppers and spices are never very harmful as long as you check the label to ensure no sugars exist in their ingredients.

Make sure to read labels! If it has less than 2 grams of sugar it’s probably safe to use a little for taste, but don’t drown your food in it. Sauces such as mustard, hot sauce, teriyaki, and others that mainly consist of sodium are safe choices in moderation. Keep in mind that when your body’s intake of sodium reaches high levels your body reacts by retaining water which could make a difference on the scale, so be sure not to over do it when adding sauces! During phase 2 Cosmetics and moisturizers are also restricted due to your body’s ability to absorb the fats you skin comes in contact with.

Stay away from the massage parlor! Getting a massage can be very damaging to your diet! When getting a massage, fat stores are moved around and tissues are adjusted which might interrupt a certain area your body was burning.

Just because you're on a diet, it doesn't mean you can't get creative! HCG recipes are a great way to add some fun to your meals!

 HCG Diet Phase 3

Phase 3 of the protocol is what we call the maintenance phase. This is probably one of the most important phases in the diet. Once you reach the last day of your HCG intake, you must stay on the 500 calorie diet for an additional 3 days after you are finished with your prescribed amount. This makes sure that all traces of HCG are out of your system before you begin to introduce larger portions of food back into your body.

When the 3 days are up you can now increase your daily intake of food. Do not exceed more than 1500 calories per day. This part of the diet is continued for 2-3 weeks after you complete the 3 day 500 calorie portion. You will now introduce things like dairy products and other healthy fats such as avocados back into your diet. Protein is the most important part of this phase, and keeping it at a good working level for your body type. The average person needs about 80 grams of protein per day (Nutritional Value) not to be confused with 80 grams of weight, but actual nutritional content. When moving from phase 2 to 3 people can be excited by the new food choices open to them neglecting phase 2 foods such as steak and chicken that give them the proper protein content they need. Though phase 3 is less restricted with food choices it's still important to keep up a high level of protein throughout your day. Adding things like eggs and cheese will help along the way. It may be easier for you to find a nice protein supplement. Making sure that you are not adding any sugar or high carbs ingredients, most weight loss oriented protein supplements are safe. Be sure to check the sugar and carb levels on protein as some are very sugary or are meant for weight gain. Mixing your protein powder with some fruit is a great way to add some taste and get some quick protein. These type of products are great for when you’re on the go and don’t have time to get the adequate intake of protein your body needs.

In this phase you must weigh yourself every morning after you have emptied your bladder and other bodily substances. Your weight should not increase 2 pounds from your last weight the morning before. If this happens you must have high protein day. 

You can schedule the occasional Steak day! This consists of 2 eggs for breakfast, a steak for lunch with a large helping of cheese followed by another large steak for dinner.

The reason protein days’ work is because protein is not something your body stores as fat so if all you consume all day is large amounts of protein your body has no choice but to burn whatever else it can find which is usually the fat you overate the night before. When you wake up the next morning you should find that you are now back to the weight you were before.

In phase 3 you are teaching your body stabilization which is why it is so important to stay on course. I know that once you are free to eat whatever you want temptation can become too powerful. This is the phase in which most people tend to gain all the weight they lost back. Your body is getting use to its new weight and programming itself to maintain and function that weight, so in the future when you start re-introducing fats and sugars your body will stand its ground and say “Nope this is the weight I’m supposed to stay at!” which means your body has learned everything else must be burned and not stored. When you fluctuate your body is unsure what your weight needs to be and it will get confused on what items need to be stored and what needs to be burned which will not bring the best results.

HCG Diet Phase 4

In phase 4 when your weight has become consistent and stable you will start to re-introduce sugars and starches back into your diet. Starting off slow is always good. Don’t go binging!

A chocolate bar one day and some bread with dinner another day is a safe place to start. Start off slow and keep an eye on how your body reacts to these strange new items. Remember these are now foreign things to your body; it will take some time for your body to get use to burning them off. By the end of phase 4 you should have both the freedom and knowledge you desire! We say knowledge because through your dieting experience, you will learn not only how to diet but how your body reacts to different foods. Most likely you will also learn that there are a lot of fresh items in the store that taste a lot better than junk food. After this diet you may find that you prefer items with less sugars and are steam fried or grilled. Finding great alternatives to habits such as candy and ice cream such as sugar free snacks are very important. We realize that looking at ‘sugar free’, one word comes to mind “Yuck” but really there are a lot of brands out there that taste the same as the real thing but have no sugar. Now even though your body can probably handle a little sugar, most people actually prefer the healthier alternative as they have developed healthier habits. With the little things we learn about what is bad for us, we can slowly become healthier people and need diets in general less and less.

Maintaining your weight is important. If you go back to old eating habits your weight most likely will come right back on. Many have found that making a life style change is the solution. One idea for after the HCG diet is to find an eating plan that offers a healthy way of life, not just a quick fix. There are many healthy eating plans that offer just that. If you, like most people, don’t like the idea of going mostly vegan, than a plan such as a macrobiotic diet might be your answer. Eating a macrobiotic menu means you eat fresh locally grown foods. Items like whole grains, fresh vegetables, and soups will all be popular choices with a macrobiotic diet. However, if you are a meat lover this may not be the plan for you. Other plans that seem healthy are the Dash diet or even the Mediterranean diet plan. Do some research and find what works for you. There are a lot of healthy eating plans available; you just have to find one that allows foods to your liking. Lose the weight and maintain it for a life time.

Food List