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Quick Start Guide to the Best HCG Diet Ever

Updated: Jun 10



Diets often come and go like fads, captivating the masses with the promise of rapid weight loss and transformative health benefits. Take, for instance, the Dukan Diet, which soared in popularity with its high-protein approach, or the Atkins Diet, that championed low-carbohydrate eating to millions eager for a quick fix. Then there was the Caveman Diet, which advocated for a return to the eating habits of our Paleolithic ancestors. Each of these diets had its moment in the spotlight, celebrated for their revolutionary approaches to weight loss and health. Yet, despite their initial surge in popularity, each has also seen a decline, primarily due to their lack of sustainability and practical challenges for long-term adherence.


A Diet with Over 80 Years of Longevity Must Work, Right?

However, amidst the ever-changing landscape and noise of contemporary health trends, the HCG Diet has stood the test of time. Originating in the 1940s, and first published in 1954 in the famous manuscript by Dr. A.T.W Simeons, Pounds and Inches: A New Approach to Obesity, this diet combines HCG Diet Drops with an ultra-low-calorie intake.

The enduring practice of the HCG diet, spanning over several decades, suggests a level of efficacy and reliability that few other diets have managed to sustain.


Of course there are skeptics that question its methods, but the fact that it is still practiced today speaks volumes. A diet with that kind of longevity isn't just a fleeting trend; it's a regimen that has consistently delivered results for many of its adherents. The logic is straightforward—if it's still in practice today, after all these years, it must work. This point is not just about the survival of the HCG diet in a competitive and ever-evolving diet industry, but a testament to its effectiveness for countless individuals seeking weight loss and improved health outcomes.


What if There Is Something Better: Introducing HCG 2.0 - The Smart HCG Diet




Introducing HCG 2.0. It combines the same rapid weight loss of the original HCG diet, but without the brutal hunger. While the theory and supplement that inspired the original HCG diet is still quite relevant, the uniform ultra-low-calorie protocol was in need of hip and contemporary makeover.


I published HCG 2.0 – Don't Starve, Eat Smart and Lose: A Modern Adaptation of the Traditional HCG Diet, in 2013 primarily at the behest of my patients. Before I researched the book for it's publication, it was no more than a 10-15 page handout that I gave to my patients, but it got results. Many had done the original Pounds and Inches HCG Diet before and claimed that my version was much simpler and resulted in equal if not more weight loss and a better preservation of lean mass while strictly losing from unwanted fat.


What Is Different About HCG 2.0?


The answer is a little, but a lot. HCG 2.0 uses contemporary research into low-carb ketosis dieting, the high-protein, high-fat diets of Inuit Cultures; and innovative new food statistics such as Estimated Glycemic Load, Fullness Factor and basic caloric ratios to offer a smarter alternative. 


I've always said that a diet need not be the undertaking of a lifetime to yield life changing results. It’s all about eating smart. Most perceive a diet to be all about calorie reduction, but a smart diet is more about calorie replacement. Replacing the nutritionally poor fuel (carbohydrates) so common in the Standard American Diet (appropriately acronym'd SAD) with high value nutrition gives the body all the nutrition it desires, without the excess fuel that you already have stored away in all the areas you do NOT want it. It's smart weight loss.


These are from our private Facebook group. The next success story could be your own.


By giving the body what it needs, adequate protein, healthy fats and the phyto-nutrition (plant-based food) your body will reward you with a healthy satiety response. In other words, you’ll feel full on significantly fewer calories. 


Additionally, HCG 2.0 is individualized to each dieter based on gender, height, weight and age. It uses a BMR calculation found on our homepage to determine the daily amount of calories you're is allowed to consume. Why? Because we’re all different and we all require a different amount of calories to sustain our lean mass so that you strictly lose from unwanted fat.


The best thing about HCG 2.0, is that when done correctly, the most exaggerated weight loss is in the first one to two weeks. It is not uncommon for women to lose 5-7 pounds in the first week alone. When you have that kind of success early in a diet plan, your morale is up and you're more likely to complete it. Men sometimes lose double that amount. Visit our Testimonials Page and have a look for yourself. They're all taken from our private Facebook group.


Quickest Quick Start Guide to HCG 2.0




Introduction - The Four Phases of HCG 2.0


HCG 2.0 is a keto based, high-protein, low-fat, low-carbohydrate diet. This means you don’t eat fruits, starches, grains, or dairy. HCG (Human Chorionic Gonadotropin), is a hormone produced during pregnancy. The purpose of the HCG hormone is to rally the metabolism and break down stubborn fat that is typically stored in all the places you don’t want it. If you take the HCG hormone (even in very low doses) in the absence of a pregnancy, and when combined with your low-calories, ketosis based diet, you can literally sustain yourself on your own stored fat! This results in rapid, but healthy weight loss. You maintain muscle mass while strictly losing from unwanted stored fat.


There are four phases to the HCG 2.0:

  • Phase 1-Loading Phase 

  • Phase 2-LCD (Low-Calorie Diet)

  • Phase 3-Maintenance

  • Phase 4-Goals Met!


Now that you understand HCG 2.0 let’s walk through the program step by step.



Before You Begin - Let's Get Ready to LOSE!!

You’re about to go through an #amazing transformation!


You know what they say about knowledge, right? It's power. Nothing could be more true of in regard to weight loss. The more you know about your body and why you have found yourself in a situation that requires this diet, the better your chances are of rectifying your current situation so that you can be more mindful in the future so as to avoid it again.


Two GREAT resources for learning the basics of human physiology and why your body wants to store away fat in all the areas you do not want it are my Teachable Class and my book. They are both linked below. Oh, and they'll also show you exactly how to lose all that fat while maintaining healthy muscle mass.


If you are a visual learner, go with Teachable. If you like to read and see the words on the page, go with the book.


HCG 2.0 Teaching Tools


  1. Accountability Plus: 30-60 minute Teachable Class with short video tutorials, instructional PDF, food lists and recipes.

  2. HCG 2.0 - Don't Starve, Eat Smart and Lose; A Modern Adaptation of the Original HCG Diet. This is the OG (original gangsta). Both in print and for Kindle. It's got everything you need to know including a new chapter on how to incorporate Intermittent Fasting into your HCG 2.0 protocol.

  3. My YouTube Channel is also a great source for video FAQs. Please subscribe because I'm always adding new content.

  4. COMING SOON - Audible version of the book. It's happening!!


Now that you have the educational part in hand, your next step is to create a weight loss journal. Take a before picture and record your measurements. Measure your biceps, bust, waist, hips, and thighs. Log all of the changes to your photos, weight, and measurements on a weekly basis. You will be happy to have a reference point during your weight loss journey! 


Choose Your Weapon - HCG Drops or Patches

Now that you’ve got your weight loss journal started it’s time to make a decision: drops or patches? You’ll be taking the HCG throughout the first two phases. There are two ways to take the supplements; HCG Patches or liquid HCG Drops.


Patches come in a sleeve of 10 and last 36 days as instructed - more than 30 days, but not quite 40, so keep that in mind. Liquid drops last for 40 days and you’ll have to take them three times a day.  So, which one will it be? Patches or drops?  If you haven’t already made your decision and ordered the HCG, pause this video and do that now!  

Got your HCG? Perfect! Now you’re ready to begin phase one. 


Grocery Shopping - What to Buy?

It's not necessary for me to spend time here because all of these lists are in the Teachable Class and the book. You can also likely find them in our private Facebook group. A great resource for HCG 2.0 Recipes is our Pinterest Page. Feel free to post your own. Get creative with the recipes.


HCG 2.0 Phase One - Fat Loading


They call it fat loading for a reason. Eat up! Have fun with it. Many schedule their loading days over holidays like Thanksgiving or the Super Bowl. It's your green light to overeat on fatty foods.


Time to Start Loading! Take your HCG both days, whether that is through the patches or the drops.


During this phase, it’s required to over-consume fatty foods - cheese burgers, bacon and eggs, salmon, avocado, red meat, butter, sour cream, the more rich in fat the better. That said, do your best to incorporate some healthy Omega 3 fats like the avocado and salmon. Nuts are also a good source of Omega 3s. They make a great in between meal snack for loading. As it says above, if it is from the sea or grows on a tree, it's an Omega 3.


Omega 3s for HCG diet weight loss
You should enjoy the Loading Phase, but try and keep a balance of Omega 3s and Omega 6s


What you do NOT want to over-consume on during the Loading Phase is carbs. You’re allowed to eat carbs, but do not make them your staple or focal point. You can have pizza and pasta, but not for every meal during loading. 


Why Overeat on Fatty Foods During the Loading Phase of your HCG Diet?

Over-consuming on fatty foods may sound counterproductive to weight loss, but it serves a critical purpose.  The purpose of the loading phase is to make your liver enzymes spike. Why do you want you liver enzymes to spike?


When you drop your caloric intake down from big to small, say 2500 calories per day to 700 calories per day, it is VERY alarming to your system. This is called Starvation Mode. It is when your body immediately becomes more efficient with its calories and more determined to hang on to its fat reserves. This is why dieting is so difficult. Not only are you battling your poor eating habits, you’re battling a million years of normal human physiology. 


Why Does Your Body Want to Store Away Fat?

Because storing fat away is the body’s primitive defense mechanism against long winters and famine - conditions that don’t often exist today. The way to by-pass this is by over-eating on fatty foods. A spike in liver enymes allows you to bypass Starvation Mode so that when you begin the low-calorie phase on day three, you begin losing weight immediately. The most exaggerated weight loss on HCG 2.0 is in the first one to two weeks. Women can lose 7-10 pounds in the first week. Men can sometimes lose double that amount. 

Lastly, alcohol can also result in a spike in liver enzymes. So if you so desire, enjoy a cocktail as well. 


Water Is Important - Drink Up!

Let’s talk about water! Throughout all three phases you need, no MUST, drink half your body weight in ounces each day. Drinking 20oz of water first thing in the morning before eating or drinking anything is an absolute necessity! It's VERY important. If you don’t drink enough it will cause stalls in your weight loss journey. Water keeps your liver oxidizing and your kidneys filtering. 


HCG 2.0 Phase Two - The Low Calorie Diet


On the third day you start Phase Two. Phase two lasts between 23 and 40 days. The length of this phase is determined by you! This phase must be maintained for a minimum of 23 days in order to achieve the desired results. You will lose weight if you stop prior to 23 days, but you are also more likely to gain it back. 


During this phase, keep taking HCG as directed by your particular HCG delivery system, whether that be HCG patch, HCG drops, nasal spray or HCG pellets. 


During the Low Calorie Phase you will count two things:

  1. Total calories consumed - Your individual daily calorie allowance is based on your gender, height, weight, and age. There is an easy to use BMR (Base Metabolic Rate) calculator on our website (www.insideoutwellness.net) that will calculate your individual allotted daily calories. Your daily calorie allowance will include all calories including protein, fat, and carbohydrates. The calories you consume from fat are always determined by your protein choice. The leaner the protein (less fat it has), the more of it you’re allowed to eat. 

  2. Total carbohydrates - You can have up to 30 grams carbohydrates from any source, but the carbs count within your daily allotment of your calories that is determined by your BMR. The 30 grams of carbs are NOT in addition to your BRM allowance.


You have freedoms within HCG 2.0, but they come at a cost. You're allowed to eat red meat. However, red meat is high in fat. Therefore the amount of red meat you are allowed fill be much less of the portion size of a leaner chicken breast. If you like Tuna, you're in luck. It's ultra-lean so therefore you can eat larger portions. If you're smart with your calories and your protein items, you can eat more food.


Both the book and the Teachable class go into much more detail about this. There is a calculation that describes and lists which protein items are best. It is based on adding the fats plus the carbs of the item, then dividing by the amount of protein. Anything with a score of 3 or higher is wise selection for HCG 2.0. Chicken breast is in the neighborhood of 5-6. The tuna that I described can range from 12-18, depending on the brand.


Snacking on HCG 2.0

What about snacks? Snacking sets your body up for wanting food all the time. Studies show the longer your body goes without food, the less it wants it. If you must snack, snack on crunchy veggies or dill pickles. You can also try our Sustain supplement or Curb Patch.  It works great for curbing hunger and cravings!


Don’t Take My Coffee! 

Don’t worry, you can drink coffee, tea, and anything else that has zero carbs, or calories! Although any sweeteners need to be natural like stevia or monk fruit. Keep in mind diet soda has been shown to cause stalls in weight loss for some. So, monitor your progress to see if you are affected or cut it out completely. Don’t forget your water!


Weight Loss Is More than Simply Cutting Calories

Weight loss is also about giving your body the proper nutrition it needs and desires so that it will reward you with a feeling of satiety and fullness. This is why my Phyto Plus supplement is great to add to your HCG 2.0 protocol. Not only can you open the capsules and pour the contents into a 10 oz water battle for tasty beverage, it’s loaded with all the phytonutrients (plant-based food) you need to feel satisfied. 




What if I Experience a Stall on My Weight Loss?  

If your scale is not moving, don't panic! The scale is a poor indicator of your success. Just keep going. When the scale is not moving, you are still burning fat and losing inches. You are likely converting fat mass to lean mass which is heavier. If you keep your carbs under 30 grams per day, you are going to lose either pounds or inches. Stop measuring your success by the scale. Pull out the tape measure and try on your skinny jeans!


There is much more on this subject in my book. Many things can result in the scale not moving. In St. Louis in the summertime, the temps can reach 100F for several days in a row. Of course your body will retain water when it's that hot. If you really want to see the scale move, go outside and jog around the block twice, then hop on the scale. It will read 2-3 pounds lighter, but have you really lost any weight? No. That's why the scale is not a day to day indicator of your progress.


Phase Three - Maintenance


Phase two to three lasts for three weeks. Phase three is absolutely critical to maintaining your weight loss. 


When you lose weight rapidly, as you will on HCG 2.0, your body will be very determined to replenish its fat reserves. Again, storing fat is a primitive defense mechanism and when it’s stripped of that fat rapidly, it will try to restore it equally as rapidly. During phase three it is best to continue with your HCG 2.0 calories for a week. This is doable because you will still have the HCG hormone in your system for 5-7 days following your discontinuation of the product. 


During this week you can begin to add additional calories, but not carbs. As the 2nd week approaches, you can slowly increase your calories to your BMR multiplied by 1.25. Maintain this caloric intake for two to three weeks. Immediately, you will not be able to eat that much, but do not force yourself. And remember, the enemy of phase three of HCG 2.0 are carbohydrates, especially highly processed carbs. These will IMMEDIATELY be stored away as fat and are a massive contributor to gaining the weight back.



Phase Four - In Other Words, Your Lifestyle


The word “diet” has mistakenly assumed a short-term connotation. Your diet is your lifestyle. This is Phase Four. It’s life. Eat smart. Watch your carbs. While you’re on the low calorie phase of the diet, learn to enjoy healthier food. Taste is an acquired sense. Make this work for you, rather than against you. If you can learn to like vegetables and lean protein, you’ll never have to count calories again. 


This is also a great place for me to mention how important it is to feed your children a proper healthy whole food diet. If they grow up eating processed carbs, fast food and all the delicacies of the SAD (Standard American Diet) you're setting them up to fail. If they grow up eating vegetables with every meal, lean protein and are not allowed to develop a sweet tooth, you're setting them up for success. Make the time to prepare meals in advance so you don't have to resort to unhealthy meals of convenience.


Conclusion

Visit us on our website www.insideoutwellness.net for a more in-depth look at the best HCG Diet, HCG 2.0. You can also find all of our lifestyle supplements that are designed to address your aesthetic desires via intrinsic health.  Also be sure to join our private Facebook group ‘HCG 2.0 Diet Support and Recipes’ for support from others like you. We have over 20,000 HCG Success stories. The next could be your own.



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