Phase 4

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While we hear lots of information and talk about Phases 1, 2, and 3, following the hCG protocol on the Amino Acid diet, and  not as much is mentioned about Phase 4 of the diet. Hopefully after completing Phases 1-3, you have lost the weight that you wanted to and you are feeling lighter and happier! Maybe some of your friends and family have noticed the positive changes you have made and are asking their own questions about the diet and how to lose weight like you!

During this time, you want to make sure that you are able to keep the weight off. You will need to remember some of the things that you learned on the diet such as eating smaller food portions more often through the day, drinking lots of water, and consuming “real foods” – mostly fruits, vegetables, and lean protein. If you can’t pronounce the ingredients of something you are buying, don’t eat it!

This is a good time to begin incorporating some sort of exercise into your daily routine. When I first completed the diet, walking every day after work was the best way for me to ease back into a routine. I walked at a brisk pace for 1-2 miles. It took me about 45 minutes when I first started but after a few weeks of consistent walking, I could walk the 2 miles in under ½ hour.

Whether you like bike riding, hiking, Zumba, yoga, walking, or anything else, find ways to incorporate activity into your daily routine.

Make sure that you are keeping track of your weight each day. The scale is now your friend! This is the best way to catch any weight gain before it adds up. You could write the information in a journal or there are several apps that can help you track weight and other health options such as calories or carbs for the day.

If you do gain 1-2 pounds, complete a steak day. During a steak day, you will eat nothing all day. However, you can drink as much water, coffee, or unsweetened tea as you like. For dinner, eat a large steak (10-14 oz.) and follow that with a raw tomato or apple. That should help put you back at the weight that you were when your hCG round ended.

Don’t fall back into the same habits that you had before you started the hCG diet. Drinking soda and eating too many processed foods are some of the biggest culprits.

Think of some rewards that you can “give” yourself for keeping the weight off or for exercising each day. This could be a massage, a new outfit, camping trip, healthy dinner with friends. . . the possibilities are endless!

It was helpful for me to list my rewards and the goals that I had to reach in order to get the reward. I had these written on a piece of paper that I hung in my closet so I would see it each day as I was getting dressed. As I met my goals, I chose a reward from the list.


We hope this ideas help keep you on track!

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