Healthy Fats vs "Bad" Fats: Why Balancing Omega Ratios Matter—Especially During the Loading Phase of Your HCG Diet

Dr. Zachary Laboube
Nov 17, 2025
3 min read

The ideal ratio of Omega 3 fats to Omega 6 fats is 1:1. Without getting into the weeds, if you have bacon and eggs for breakfast, have tuna and avocado for lunch. One to one.

Many of you will be loading soon over Thanksgiving. If you're not aware of the Thanksgiving Package, you can view it here. At $99 it's one of the best packages we've ever put together at InsideOut Wellness. It's packed with value like your plate will be packed with heaping helpings of turkey, gravy, green bean casserole and all the other delicious fixins.

When it comes to dieting, fat often gets a bad rap. But when you’re doing the HCG 2.0 protocol, fat isn’t the enemy—it’s a critical ally in preparing your body to burn stored energy efficiently. And not all fats are created equal.

If you’re approaching your loading days, this is a must-read.

Let’s break down which fats to prioritize, which ones to limit, and why your omega ratios matter more than most people realize—especially for long-term health and sustainable weight loss.

Not All Fats Are Created Equal: Why Omega Balance Matters

The loading phase of HCG 2.0 isn’t about gorging on junk food. It’s a strategic window to prime your metabolism and send your body a clear message: "There’s no famine here. You’re safe to burn stored fat."

To do that effectively, you need the right types of fats, especially those rich in omega-3 fatty acids. Here's why:

Omega-3s (found in fatty fish, flaxseed, walnuts) are anti-inflammatory, support heart and brain health, and are often deficient in modern diets.
Omega-6s (found in processed seed oils like corn, soybean, and many nuts) are also essential—but when consumed in excess, they contribute to chronic inflammation.
Omega-9s (from olive oil, macadamia nuts, and avocado) are non-essential but highly beneficial. They help regulate cholesterol and reduce inflammation.

👉 The problem?

The standard Western diet has omega-6 to omega-3 ratios as high as 20:1—when an ideal range is between 1:1 and 4:1. This imbalance is linked to inflammation, hormonal disruption, and difficulty losing fat efficiently.

✅ The Goal: Nutrient-Rich, Calorie-Dense, and Metabolically Smart

The HCG 2.0 protocol encourages high-fat, low-carb eating during the first two loading days—but not just any fats.

You want fats that:

Support metabolic signaling (telling your body it's safe to burn fat)
Reduce inflammation
Prime your body for ketosis and HCG-enhanced fat burning
Keep you full and satisfied while avoiding insulin spikes

And that’s where omega balance comes in.

Ideal Foods for the Loading Phase of HCG 2.0

Here’s your curated list of fat-rich, low-carb foods that perfectly align with the HCG 2.0 loading phase while supporting healthy fat ratios:

Wild-caught salmon, sardines, mackerel(Rich in omega‑3s; heart and brain support)
Avocados & olives(Monounsaturated fats + omega‑9s; great for satiety and cell health)
Grass-fed butter or ghee(Saturated fats—great when paired with omega-3s for hormonal balance)
Extra‑virgin olive oil, macadamia oil(Anti-inflammatory omega‑9s that support healthy cholesterol levels)
Flaxseed, chia seeds, walnuts(Plant-based omega‑3s; fiber-rich and hormone-balancing)
Raw nuts—especially walnuts and macadamias(Healthy blend of omega‑3, 6, and 9—use sparingly for balance)
Grass‑fed bacon or organic fatty beef(Great combo of fats + protein for signaling satiety and nutrient loading)

What’s the Point of All This Fat?

It might feel counterintuitive, but fat loading actually helps reduce hunger and preserve lean muscle once you transition to the low-calorie, fat-burning phase of HCG 2.0. When done right, these two high-fat days:

✔️ Increase HCG blood levels

✔️ Create hormonal and neurological safety

✔️ Signal your body to burn stored fat instead of muscle

✔️ Help reduce fatigue and cravings later in the protocol

And remember: this isn’t forever. It’s a short, strategic window that sets the tone for your entire round.

Real Wellness Means Understanding What You Eat

Balancing your omega intake isn’t just about this week—it’s about retraining your body and brain to work with food instead of against it. That’s what InsideOut Wellness is all about.

We don’t just want to help you lose the weight.We want to help you change the way you look at food—forever.

Want to Dig Deeper?

Our free audio version of HCG 2.0 – Don’t Starve, Eat Smart & Lose explains exactly how to build a better fat-burning body from the inside out.🎧 Available now in the InsideOut Wellness App or on our site.