In This ArticleView AllIn This ArticleWhat Is the hCG Diet?hCG Diet Foods ListIs the hCG Diet Safe?Pros of the hCG DietCons of the hCG DietShould You Try the hCG Diet?FAQs
In This ArticleView All
View All
In This Article
What Is the hCG Diet?
hCG Diet Foods List
Is the hCG Diet Safe?
Pros of the hCG Diet
Cons of the hCG Diet
Should You Try the hCG Diet?
FAQs
According to data from theNational Health and Nutrition Examination Surveyposted on the National Center for Health Statistics, on any given day, 17.4% of the U.S. adult population over the age of 20 is on a special diet. Of those individuals on a diet, data shows it’s more likely to be a low-calorie, low-carbohydrate and weight-loss-focused diet versus the low-fat or low-cholesterol diets that once reigned supreme in the wellness world.
Given the continual interest the public has in finding a quick-fix way to lose weight, popular trending diets like theketogenic dietandDukan Dietcontinue to surface, while others such as the hCG diet have tried to make a name for themselves over the years. While the hCG diet may be new to you, it’s actually been around since the early 1950s and is touted to accelerate weight loss in conjunction with a very low-calorie diet. In this article, we’ll cover everything you need to know about the hCG diet and what nutrition experts want you to know about its safety.
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Given the lack of scientific data on the hCG diet, the list of recommended foods allowed on the very low-calorie diet are a bit subjective. According to Lauren Manaker M.S., RDN, LD, a registered dietitian and author ofFueling Male Fertility,“The hCG diet requires that people stick to a low calorie limit spread over two meals a day. Calorie-free drinks that include coffee and tea are approved, and they can be sweetened with stevia or saccharin. Lean protein, certain low-carbohydrate vegetables, berries, citrus, apples and 1 tablespoon of milk is permitted every day.”
With these factors in mind, the list of foods allowed on the hCG diet would look like this:
There is a simple and direct answer to this question: no. Women’s health experts,Melissa Groves Azzaro, RDN, LD, owner of The Hormone Dietitian,Kendra Tolbert, M.S., RDN, RYT, owner of Live Fertile, and Manaker are all in agreement about this.
In addition, the hCG diet is very restrictive. Groves Azzaro, Tolbert and Manaker all expressed extreme concern over the potential for nutrient deficiencies. Groves Azzaro writes, “Due to the limited food choices, this raises the risk for multiple nutrient deficiencies because it limits many necessary categories of foods including starchy vegetables, grains, and legumes, which are good sources of B vitamins and fiber, oils and fats, which could lead to deficiencies in many fat-soluble vitamins like vitamins A, D, E and K.”
While the hCG diet may appear promising for those interested in losing weight quickly, at this time, there areno scientific studies availablesupporting its use. In fact, a 2016 article published in theJournal of Dietary Supplementsstated that there is no science available to support the efficacy of the hCG diet and use of it actually does more harm than good. Furthermore, registered dietitians interviewed unanimously agree this diet is dangerous and should not be recommended.
Potential for Nutrient Deficiencies
Very low-calorie diets, like the 500 to 800 calories recommended on the hCG diet, pose a risk for nutrient deficiencies as mentioned above. A 2022 article published in theJournalof Preventive Medicine and Hygieneexplored the concept of nutrient deficiencies and the need for preventive measures to help improve health of individuals at risk. Given that the hCG diet puts individuals who follow the diet at risk of nutrient deficiencies related to inadequate intakes of important macro- and micronutrients, it poses concern for the risk of developing other diseases such as cancer, diabetes and heart disease.
Preoccupation with Food
While the hCG diet is not in and of itself a style of intermittent fasting, its reduction in calories and thus minimal eating windows make it strikingly similar to a fasting-style diet. A recent 2022 study published in the journal of Eating and Weight Disorders—Studies on Anorexia, Bulimia and Obesity investigated the impact low-carbohydrate diets alongside intermittent fasting have on disordered eating in university students. Findings revealed that compared to non-dieters, dieters experienced a greater preoccupation with food that led to higher levels of binge eating, food cravings and restrictive tendencies towards food and carbohydrates.
Unsustainable for Long-Term Weight Loss
A 2017 article published in the journal ofPerspectiveson Psychological Scienceexplored the concept of weight loss from the lens of reducing calorie intake. While researchers found that lower calorie intakes did result in short-term weight loss, the weight loss was not sustainable and the impact this deficit had on one’s metabolism and hormones was unfavorable. Instead, the scientists called for more research exploring the mechanisms that can help with controlling one’s weight long-term aside from a reduction in calorie intake.
The Bottom Line
Up Next:How to Lose Weight When You Don’t Know Where to Start, According to a Dietitian
Frequently Asked QuestionsSimilar to other low-calorie diets, Groves Azzaro notes the side effects of this diet would include fatigue, irritability, depression, nutrient deficiencies, potentially constipation from the lack of fiber, dry skin, hair loss and a huge potential for weight regain. TheFDA reportsthat serious adverse reactions have also been reported, including “cases of pulmonary embolism, depression, cerebrovascular issues, cardiac arrest and death.” Both Groves Azzaro and Tolbert also share that the hCG injections bring potential risks as well, including pain, bruising and infection at the injection sites, as well as allergic-type reactions like rash, hives and swelling.The hCG diet consists of a very low-calorie diet that ranges between 500 and 800 calories per day. These calories come from lean proteins and low-carbohydrate fruits and vegetables.
Frequently Asked Questions
Similar to other low-calorie diets, Groves Azzaro notes the side effects of this diet would include fatigue, irritability, depression, nutrient deficiencies, potentially constipation from the lack of fiber, dry skin, hair loss and a huge potential for weight regain. TheFDA reportsthat serious adverse reactions have also been reported, including “cases of pulmonary embolism, depression, cerebrovascular issues, cardiac arrest and death.” Both Groves Azzaro and Tolbert also share that the hCG injections bring potential risks as well, including pain, bruising and infection at the injection sites, as well as allergic-type reactions like rash, hives and swelling.
The hCG diet consists of a very low-calorie diet that ranges between 500 and 800 calories per day. These calories come from lean proteins and low-carbohydrate fruits and vegetables.
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