I absolutely LOVE this questions. The reason being, it opens the door to some good discussion and because Melissa inadvertently demonstrates that eating smart makes it difficult to consume the amount of calories in the Standard American Diet, so appropriately accronymed SAD. So according to most research, the ideal amount of calories one should consume on a daily basis to maintain a healthy weight is roughly 125% percent of ones BMR. Your BMR (Basal Metabolic Rate) is the amount of calories you need on a daily basis to maintain normal, at rest, body function. That said, Melissa’s allowable calories on the maintenance phase following her diet is 1543. It’s recommended that these calories be divided into 40% protein, 40% fat, and 20% carbs (40/40/20), with a 1:1 ration of Omega 3s to Omega 6s. hcg diet, protein for hcg diet maintenance (p3)
Now, the part that Melissa is struggling with is how on earth can she consume 154 grams of protein? The answer is she can’t. Maybe she could, but it’s not recommended, in fact that much protein would be taxing on the liver and kidneys. Ideally, women should get 25 grams of protein per meal or 75-90 grams total. Men, more like 100-120. My intention here was that you calculate your protein in calories rather than grams because fat consumption is typically, not always, a by-product of your protein choices. Lets look at Melissa’s example of the 5 oz. sirloin tip above. It breaks down like this… hcg diet protein
5 oz. Sirloin Tip = 200 calories HCG maintenance-0 grams of carbs-28.8 grams of protein = 28.8 x 4 (4 calories per gram of protein) = 115 total calories from protein-9.4 grams of fat = 9.4 x 9 (9 calories per gram of fat) = 85 total calories from fat
My intention with the 40/40/20 was that all 200 calories are counted against the protein/fat, rather than breaking out the individual protein. Why would I do this? Mostly for simplicity, but also to illustrate the fact that if you eat smart (limit dairy and carbs and stick to lean protein options such as fish) it’s really difficult to consume the amount of calories in SAD. Below is an excerpt from HCG 2.0 discussing positive and negative calories…
“…she could have 3 eggs, 2 cans of tuna, a 10 oz. bison steak, , a sweet potato with a table spoon of real butter, an apple, 3 oz of beef jerky and all the veggies her healthy heart desires and still have a couple hundred calories to spare. How amazing is that? Or, she could have one McDonalds Big Mac meal and a medium milkshake. Yes, the caloric values are the same, but the latter provides you with next to zero nutritional value. Nobody really wants to eat McDonalds, but it’s convenient. Make the time to eat healthy. IT WILL SAVE YOUR LIFE!”
So, my advice to you Melissa, is to group fat and protein together as your protein calories. Group fats together such as dairy, avocado and nuts into the same category under the label fat and carbs are obviously carbs. This way you’ll reward yourself by giving you larger portion sizes of lean proteins such as fish. You can still eat the steaks and other red meats, but you’ll be surprised how many calories you’ll save yourself by eating fish. If you’re eating huge amounts of empty calories, your body will still crave nutrition, so you’ll still be hungry. Lower the caloric intake, increase the nutritional value and you’ll be content with under 1600 calories per day.