In order to have success with the HCG Complex diet program, every step of the process must be followed exactly as instructed. The exact protocol is outlined below. We have years of experience helping people achieve incredible weight loss results with the hCG diet.
To help you achieve your weight loss goals, we have provided you with these detailed instructions. Just follow the phases below and watch the fat fall off.
Best of luck with your diet…and let the weight loss begin!
There are two diet length options to consider before you begin. Choose the option that best fits your goals.
We highly recommend the slightly longer Option 2 to allow for your new lifestyle changes to really take hold. Those who follow this option tend to maintain their goal weight for longer.
OPTION 1 – Best If you are less than 20 lbs over your ideal body weight. If you haven’t reached your goal by day 21, you can extend Stage 2 and begin following Option 2.
- Phase 1: PRIME (Days 1 – 2)
- Phase 2: FAT BURN (Days 3 – 21)
- Phase 3: STABILIZE (Days 22 – 42)
- Phase 4: LIVE LIFE (Days 43 and Beyond)
OPTION 2 – Best if you are more than 20 lbs over your ideal body weight or have not reached your goal during Stage 2 of Option 1.
- Phase 1: PRIME (Days 1 – 2)
- Phase 2: FAT BURN (Days 3 – 41)
- Phase 3: STABILIZE (Days 42 – 64)
- Phase 4: LIVE LIFE (Days 45 and Beyond)
For the first 2 days, you are priming your body to begin the fat-burning process. This phase signals to your body that you have enough calories and it’s ok to “let go” of extra calorie storage. Enjoy some of your favorite “naughty list” foods like a cheeseburger, slice of pizza, or a sweet dessert. While you don’t have to worry about counting calories during this phase, it’s still important that you don’t go overboard with the naughty foods. There are a few guidelines to follow:
- Start taking your Diet Drops and other recommended supplements
- Eat two to three healthy fats per day
- Eat something fun from your naughty list foods
Good sources of healthy fats: Coconut Oil, Avocado, Grass Fed Butter, Olive Oil, Raw Nuts, Fish (Salmon is one of the best), Grass Fed Beef, Buffalo, Eggs.
Time to get the party started! Let’s get to losing weight and feeling great. Put simply, this is the very low calorie diet stage. You should not exceed 550 calories per day.
Guidelines to Follow:
- Weigh In & Log – Weigh yourself right when you wake up, and keep a log of your daily weight.
- No Oils – Do not prepare your food with any oils. Do not use any oils on your skin during the Fat Burn phase.
-
Follow a Daily, Routine Eating Pattern
- Eat in a specified time frame
- Rotate proteins from the list
- Rotate fruits from the list
- Eat a variety of veggies from the list (Veggies can and should be consumed in large quantities.)
(a.) Have a Designated Eating Time – Each day you will want to eat all of your meals within an 8-hour time frame. For example, no eating before 11:00 AM or after 7:00 pm. This is just an example. Choose your 8-hour eating time according to your schedule and lifestyle, and stick to it.
(b.) Rotate Between a Couple of Proteins Each Day – Incorporating a variety of foods and nutrition within the BioSource Nutra Diet Program helps your body maintain it’s fat-burning abilities. It is recommended that you eat no more than a couple of different proteins every day during the Fat Burn phase. Try not to eat the same protein two days in a row. Here’s an example of how you could rotate your protein choices.
| MEAL | MONDAY | TUESDAY | WEDNESDAY |
|---|---|---|---|
| LUNCH | Chicken | Beef | Chicken |
| DINNER | Shrimp | Tilapia | Shrimp |
Pro Tip: When you eat land protein, such as chicken or beef, at one meal, try to eat a sea protein, such as tilapia or shrimp, for the second meal. The benefit is increased nutrient variety and better calorie allocation.
(c.) Eat Two Different Fruits Per Day – It is recommended that you eat no more than a couple of different fruits each day during this phase. You can eat your fruit alongside your protein and/or veggies or you can eat it as a stand-alone snack. Just remember that all eating happens within your designated 8-hour eating time.
Pro Tip: Try eating two different fruits per day for increased nutrient variety and better calorie allocation. Unlike protein, it is okay to eat the same fruit multiple days in a row.Don’t slow your fat-burning progress by increasing the amount of fruit you eat daily. Stick to eating no more than two fruits a day.
(d.) Eat Copious Amounts of Veggies – Eat as many veggies as possible during the Fat Burn phase. The veggies on your list are extremely nutrient-dense with very few calories per serving. Some veggies are recommended to be eaten only once a week or less. Eating these veggies regularly within the Fat Burn phase can cause mild inflammation or the alteration of hormones, consequently slowing weight loss. Review your food list and make note of these veggies.
Pro Tip: Be intentional about eating more leafy greens and veggies with higher fiber content. This helps aid the process of slowing down your body’s insulin response. The long-term benefit is an increased metabolism and healthy weight loss.
Recommended – Colonew is our daily colon health formula that contains a beneficial amount of additional dietary fiber. This product is designed to gently clear out toxic buildup in the intestinal tract, aiding the body in rebuilding the healthy gut bacteria that improves overall digestion.
- Use Pink Salt! – If you need some seasoning, it’s ok to use salt! Pink salt that is. Pink Sea Salt comes in different varieties. It is more balanced than regular table salt, and contains a number of different trace minerals that your body loves! Pink salt will help you with your body’s hydration process. Go ahead and use it to salt your meals. Don’t go overboard with it, but you should try to use about ¼ to ½ teaspoon per day.
- Stevia Only! – The only sweetener permitted during the Fat Burn phase is stevia. It’s best to use stevia in liquid form, however, if you like powdered stevia, Sweetleaf is one of the best brands to use. Other types of powdered stevia contain neurotransmitter disruptors such as maltodextrin.
- Drink Your WATER! – We can’t stress how important this is. Your ultimate goal is to be drinking half of your body weight in ounces of water per day. For example, if you weigh 200 pounds, you should eventually get up to drinking 100 oz/day.Unless you are already doing this, don’t go all in yet. As a standard rule of thumb, you should aim to drink at least 8 – 8oz glasses of water. Start there and increase your water intake over the first two weeks to try to meet this goal.You can drink sparkling water, coffee (limited), and tea. You can also try drinking Zevia (soda replacement), or use water enhancer drops. Remember, no sweeteners except for Stevia.
- Prevent Weight Stagnation/Plateaus – When you are the same weight, or nearly the same weight, for three days in a row, you are officially on a plateau and need to do a plateau breaker. Here are some examples:
Day 1 – You weigh 200 lbs.
Day 2 – You weigh 200 lbs.
Day 3 – You weigh 200 lbs. – Do a plateau breaker THIS day.
- Or -
Day 1 - You weigh 200 lbs.
Day 2 - You weigh 199 lbs.
Day 3 - You weigh 200 lbs. – Do a plateau breaker THIS day.
Types of Weight Breakers
Below are three methods of Weight Breaks to help you get past that stagnating weight. While it is recommended to try the Steak Method as your first Weight Breaker, all three are great options!
- The Steak Method – This is the “go to” weight breaker. Consume plenty of water throughout day, consuming no food until the end of the day (usually around dinner time). At the end of the day, you are to only eat a 5-ounce grass-fed steak and an organic tomato or apple. This increase in size only applies when following the steak method. Remember, you will eat up to 4 ounces of land protein during your normal eating plan in the Fat Burn phase.
- The Apple Method – Aim to eat up to six apples throughout the day. There is no designated eating time when following the apple method. Start and finish your apples whenever you want! You can also make your own applesauce, baked apples, or dehydrated apple chips during this day.
- The Raw Vegetable Method – Eat as many raw vegetables from the list as you can while following this method. Similar to the apple method, there is no designated eating time when following the raw vegetable method. Start and finish whenever you’d like. The only rule is that the vegetables must be raw.
The Approved Food Chart:
| PROTEINS | CALORIES PER OZ | VEGGIES | CALORIES PER OZ | FRUITS | CALORIES PER SERVING |
|---|---|---|---|---|---|
| Albacore Tuna | 30 | Alfalfa Sprouts | 6 | Apple (Medium) (HF) | 95 |
| Beef – Ground (90/10) | 50 | Artichoke (HF) | 13 | Apricot | 17 |
| Beef – Steak (Grass Fed) | 38 | Asparagus (HF) | 5 | Blackberry 1/2 Cup | 31 |
| Black Sea Bass | 28 | Bell Pepper | 6 | Blueberry 1/2 Cup | 42 |
| Buffalo | 50 | Broccoli (1X) (HF) | 10 | Cherry 1/2 Cup | 38 |
| Chicken | 35 | Brussel Sprouts (HF) | 12 | Grapefruit (1/2) | 52 |
| Cod | 23 | Cabbage (HF) | 7 | Lemon | 17 |
| Cottage Cheese (1%) (1X) | 180/Cup | Cauliflower (1X) | 7 | Lime | 20 |
| Crab Meat | 24 | Celery | 4 | Orange (Medium) | 95 |
| Egg (1 Whole)* | 78 | Collard Greens (HF) | 9 | Peach (1/2) | 17 |
| Egg Whites (1)* | 17 | Cucumber | 4 | Pear (HF) | 31 |
| Elk | 31 | Endive | 5 | Plum | 42 |
| Flounder | 20 | Fennel (HF) | 9 | Raspberry 1/2 Cup | 38 |
| Halibut | 31 | Green Bean (HF) | 9 | Strawberry 1 Cup | 52 |
| Haddock | 21 | Jalapenos | 8 | Watermelon 1 Cup | 17 |
| Lobster | 22 | Kale (HF) | 14 | ||
| Mahi Mahi | 24 | Leek | 19 | ||
| Perch | 26 | Lettuce | 4 | ||
| Pheasant | 37 | Onion | 11 | ||
| Scallop | 25 | Portabella Mushrooms | 7 | ||
| Shrimp | 30 | Radish | 6 | ||
| Swordfish | 40 | Shallot | 20 | ||
| Tilapia | 27 | Shiitake Mushrooms | 9 | ||
| Trout | 64 | Spinach (HF) | 7 | ||
| Turkey (White meat) | 46 | Swiss Chard (HF) | 6 | ||
| Veal | 34 | Tomato | 5 | ||
| Venison | 45 | Zucchini | 5 | ||
| Whitefish | 37 |
(3 Week Program - Days 22 - 43)
(6 Week Program - Days 43 - 64)
What should I do when I'm done with the drops?
On your 22nd day you will stop taking the HCG Complex Drops, but you need to give your body time to adjust and ease back into a normal diet. Even though you won't be taking drops, you should continue to maintain the same daily calorie intake (500, 800, or 1200) for the 3 days following the end of your program. This will give you time to completely process the remaining HCG that is left in your body at the end of the diet before you start increasing food consumption.
Below you will find some important tips for the Stabilization Phase:
- For the first 3 weeks after you finish taking the drops, avoid sugars and starches such as breads, potatoes, pastries, crackers and rice.
- Limit dairy products such as milk, cheese and yogurt.
- Continue to isolate your fruit consumption (do not eat it with protein).
- Slowly increase your calories. By day 35 you should be up to 1200 to 1400 calories per day.
(3 Week Program: Days 43 - Forever)
(6 Week Program: Days 64 - Forever)
At this point you can begin to incorporate moderate amounts of sugars and starches back into your diet. You do not need to be as strict with your calorie intake, but you should still be conscious of the types of food you are consuming and stick to smaller portions multiple times per day. It is never good to overeat, so if keeping a calorie limit and counting calories each day helps you to avoid over-eating, that may be a habit that you will want to keep long after your diet and maintenance phase is over.
STAY COMMITTED! Throughout the entirety of your HCG Complex diet, you should be aware that any deviation from the approved plan could hinder the effectiveness of your diet and therefore could compromise your results. In order to have optimal success, please use only personal care products approved by our specialists and found on the SHOP page. You can also visit www.hcgcomplex.com and view our supporting products.
Completing the HCG Complex diet is something to be proud of the results that you achieve are something you will be able to enjoy for a long time – the benefits of a healthy body! Now that your body is functioning as it should and is not weighted down with extra, unnecessary fat stores, you will probably feel more natural energy and a desire to be more active. Enjoy the new you! Your new, healthy lifestyle is the best gift you could ever give yourself. Be proud of your accomplishment!