How to Transition into Phase 3 of the HCG Diet

Ive written several blogs on Phase 3 of the  HCG Diet, probably one for each of my four rounds.Why so many? Well, Phase 3 is a MAJOR part of the HCG Diet. This is the phase that will solidify your weight loss.

I constantly get questions about Phase 3 from anxious HCG Dieters. Understandably, people are nervous to start adding in more calories after being restricted for so long. Today I want to provide you with a very basic, but thorough Phase 3 outline. These are my recommendations based upon my experiences. Sometimes what works for me may not work for you, but hopefully youll find the guidance I give helpful.

I get it, youve been eating hardly anything for 26 days or more. Youre excited to have more variety. Take a breath and slow yourself down. Im not trying to burst any bubbles here, but your Week 1 on Phase 3 is going to be pretty similar to Phase 2.

Here are a few things to remember during Phase 3 Week 1:
-Double the servings you ate in Phase 2
-Cut out Melba Toast, its not allowed in Phase 3
-NO DAIRY..yet
-Only add in a couple of fruits and veggies during this week
-Start exercising
-Aim for 950-1000 calories
-You can start adding regular cosmetics back into your routine
-Continue to drink 1/2 gallon - 1 gallon of water
-Keep a detailed food journal
-Avoid Carbohydrates unless they are coming from fresh fruit

Week 1 Phase 3 Sample Menu:
Breakfast: 2 boiled eggs - 140 calories
Snack: Apple - 85 calories
Lunch: 6 oz Chicken - 256, 1/2 c. cherry tomatoes - 45, 2 c. lettuce - 10, Pace salsa - 35
Snack: 1 scoop Triumph Slim - 80, 1 cucumber - 45
Dinner: 6 oz shrimp - 168, 1/2 c. broccoli - 30
Snack: 1/2 c. raspberries w/ Trulicious - 32
Total Calories: 926

Youll notice that the only additions were extra servings of food, broccoli, and raspberries. Its pretty straight forward. Youll also notice that there isnt Melba Toast added or diary. Now I know that this is rough because it isnt the added variety you were hoping for, but trust me when I say you dont want to rush into adding too many foods too quickly.

Moving on to Week 2 of Phase 3, you can try adding in a couple of dairy items and some more veggie options.

Things to remember for Week 2 Phase 3:
-Continue to keep a detailed food journal
-Dont purchase low-fat dairy products, they may have less calories, but they usually have more carbs
-Add dairy in one serving at a time
-Continue to drink 1/2 gallon - 1 gallon of water
-Aim for 1000-1100 calories
-Continue exercising

Week 2 Phase 3 Sample Menu:
Breakfast: Apple - 85 calories, Boiled egg - 70
Snack: 2 thin slices of Swiss cheese - 140
Lunch: 6 oz lean beef - 411, broccoli - 30
Snack: Triumph Slim - 80
Dinner: 6 oz chicken - 256, 2 c. lettuce, 1/2 c. - 10, cherry tomatoes - 45
Snack: 6 strawberries - 45
Total Calories: 1,127

Once again, youll notice that the addition was minimal. If your body responds well to this change you can slowly start to add a bit more.

As you progress toward Week 3 of Phase 3 you can start adding in various healthy fats like avocado and yogurt.

Here are some things to remember for Week 3 Phase 3:
-Continue to keep a detailed food journal
-Dont purchase products that are low-fat
-Add healthy fats in one at a time
-Continue to drink 1/2 gallon - 1 gallon of water
-Aim for 1100-1200 calories
-Continue exercising

Week 3 Phase 3 Sample Menu:
Breakfast: Greek yogurt w/ stevia - 146,
Snack: Apple - 85, 2 thing slices of Swiss cheese - 140
Lunch: 6 oz chicken - 256, 1 cucumber - 45, 1/2 avocado - 161
Snack: 1 scoop Triumph Slim - 80
Dinner: 6 oz shrimp - 168, zucchini - 120
Snack: orange - 70
Total Calories: 1271

So by this point youve made it to Week 4 of Phase 3. Your body should be stabilizing. You should be learning the foods you can and cant eat, and hopefully youve developed some good exercise habits.

Here are some things to remember for Week 4 Phase 3:
-Continue to keep a detailed food journal
-Experiment with condiments, just make sure there isnt added sugar
-You can start testing other fatty, healthy foods like peanut butter, squash, nuts, ect.
-Continue drinking 1/2 gallon - 1 gallon of water
-Aim for 1200-1300 calories
-Continue exercising

Week 4 Phase 3 Sample Menu:
Breakfast: Plain Greek yogurt w/stevia - 146, raspberries - 32, poached egg - 70
Snack: 2 thin slices of Swiss cheese - 140, 1/2 c. Cherry tomatoes - 45
Lunch: Chef salad w/ ranch - 502
Snack: Triumph Slim - 80
Dinner: 6 oz beef - 411, grilled peppers & onions - 62
Snack: Cottage cheese - 161, avocado - 81
Total Calories: 1360

I hope all this helps to clear up some of the confusion that surrounds Phase 3. If you have any questions, feel free to email me - lowery@hcgdiet.com.

For more resources on Phase 3, check out some of my other Phase 3 posts:
Eating out on Phase 3
Phase 3 Spaghetti
Alternatives to a Steak Day
Phase 3 Sample Menu
Best Phase 3 Pizza
Phase 3 Exercise Plan
3 Important Tips for Phase 3
Phase 3 of the HCG Diet

Related Posts by Categories