Reintroducing Carbohydrates in Phase 3 of the HCG Diet

Phase 3 of the HCG diet is a crucial period where you transition from the HCG injection phase to a more balanced eating plan. Sound scary, right?

During this phase, it’s important to reintroduce carbohydrates gradually while maintaining the weight loss achieved in the previous phases.

How to Do Phase 3 of the HCG Diet

Whether you’re finishing the shorter or longer round, Phase 3 is the same. It starts immediately three days after your last shot when the HCG hormone is fully out of your system. 

During this time, you need to up your calories without shocking your body or causing weight gain. Here are the exact rules for Phase 3:

1.    For the first three weeks, avoid carbs and sugar. This means saying no to rice, bread, potatoes, pastries, cereal, crackers, and even those seemingly innocent grissini breadsticks. 

Remember that vegetables like legumes and beans contain both carbs and a significant amount of fiber and protein, so enjoy them in moderation.

2.    Eat plenty of protein during the first few days of Phase 3 to replenish your body’s protein levels.

3.    Use dairy products in moderation as well.

4.    Steer clear of potatoes, corn, yams, and peas.

5.    Enjoy fruits, nuts, and seeds in moderation too. Apples and berries are allowed, but be cautious with high-sugar options like pineapples, melons, and bananas.

6.    After three weeks, gradually reintroduce carbohydrates in small quantities.

The Difference Between Simple Carbs and Complex Carbs

Simple carbs or the “bad carbs,” are sugars found in refined sugars, dairy products, chips, and chocolate. They provide temporary fullness and quick digest, causing your blood sugar levels to spike. Avoid these during Phase 3 to maintain the progress you made in Phase 1 and Phase 2.

Here are some simple carbs to stay away from:

1.    Soda, which contains fructose, a simple sugar that can lead to weight gain and negatively impact your health.

2.    Baked treats loaded with added sugars.

3.    Breakfast cereals filled with unhealthy simple carbs.

4.    Packaged cookies made with refined sugars, added fats, and refined wheat flour.

5.    Concentrated fruit juices are often high in sugar and calories.

Complex carbs or the “clean carbs,” consist of molecules that break down slowly in the body. They are packed with nutrients and fiber, providing longer-lasting fullness and better control over your weight. Incorporating complex carbs in moderation throughout Phase 3 can help you reintroduce foods into your diet.

Here are some complex carbs you can consume:

1. Coconut flour is an excellent option, with 17.6 grams of starchy carbs per 100 grams. Use it as a replacement for normal flour in bread and other goodies to keep you fuller for longer during Phase 3.
2. Broccoli is a natural powerhouse, containing only 7 grams of carbs per 100 grams. It’s highly recommended during Phase 3 and can be enjoyed in abundance or blended into a smoothie.
3. Leafy greens such as spinach, chard, romaine lettuce, and kale are great options as side dishes for fish or chicken. They contain essential B vitamins and magnesium, which help reduce anxiety and stress. About 100 grams of leafy greens provide approximately 3.6 grams of clean carbs.
4. Berries are packed with antioxidants and clean carbs. One cup of berries contains 14 grams of clean carbs, 84 calories, and 3.6 grams of fiber.
5. Apples are an excellent source of fiber and clean carbs, with a medium-sized apple containing 25 grams of clean carbs and 95 calories. Enjoy them as a snack, add them to smoothies, or chop them up and toss them into a leafy green salad.

While there are some carbs to avoid, such as potatoes, corn, yams, peas, and high-carb beans like lentils and garbanzos, remember to be mindful of hidden carbs as well. Milk and certain nuts like almonds can contain significant amounts of carbs, so consume them in moderation.

As you navigate Phase 3 of the HCG diet, remember to make informed choices about the carbohydrates you reintroduce. Enjoy the complex carb options mentioned above, avoid simple carbs, and pay attention to portion sizes. 

With the right balance, you can successfully maintain your weight loss and continue on your journey toward a healthier you!