The HCG diet is a great way to lose weight quickly and safely. Many people can reach their weight loss goals by following the HCG diet guidelines. The HCG diet includes “Phase III”, which is crucial in maintaining weight after weight loss.

The most difficult part of the weight loss journey is to keep the lost weight away from your body. Once you have reached your desired goal, it is essential to follow the guidelines to help you maintain your results. Therefore, if you consider following the HCG diet, it is necessary to familiarize yourself with “Phase III” for maintaining your weight loss results after using the HCG diet plan. 

HCG Phase 3 Guide: Maintenance Phase Tips

What is the Maintenance Phase?

The HCG Maintenance Phase is the final phase of the HCG Diet. It lasts for almost 6 weeks. During this phase, the main focus is to start your normal diet slowly and keep a check on your weight. This phase includes a 1500-calorie (which may vary from person to person) diet and HCG drops/injections if you are still behind your target from the last phase.
It may seem like a long time to be on such a restrictive diet, but it's necessary so that you can change your habits without having cravings for certain junk foods creeping up again. [1]

The goal here isn't just about losing more weight; it's also about figuring out what works best in food choices and when to eat them (e.g., earlier vs. later).
Of course, you’ll get plenty of exercises too! After several weeks of following particular meal times during other phases, this phase will have a bit more flexibility.
You can still follow the same basic guidelines, but now you’ll have a little liberty to munch on some of your favorite foods on occasion, provided that they fit into your 1500-calorie allotment for the day. Some people lose weight faster during this phase than in previous ones.
This is because their body has adjusted to the lower calorie intake and is working more efficiently. Remember, it's essential not to exceed the 1500-calorie limit to see results.

1. Keep your diet healthy and balanced

While you are in the maintenance phase, it is essential to ensure absolutely no carbohydrates in the first 3 weeks and introduce them slowly back into your diet in the 2nd 3 weeks and weigh yourself daily. This will help keep your weight stable and prevent you from gaining back any weight you have lost. [2]

There are many different healthy diets that you can follow, so find one that works best for you and stick with it. Be sure to include plenty of fruits, vegetables, and whole grains in your diet, as well as lean protein sources like chicken, egg whites, or fish. 

apple for the hcg diet

Avoid processed foods and sugary snacks whenever possible. By following a healthy diet during the maintenance phase, you can ensure that you will maintain your weight loss long-term.
And remember – there is no need to go on a restrictive diet or starve yourself! Just make smart choices, and you will be fine. Starving could have adverse effects. You must weigh yourself daily and record your weight. 

  • Your weight must not increase more than 900g from the final weight of Phase 2
  • Any increase in weight more than 900g must be addressed the same day to your physician
  • Sugar is not allowed at all
  • Starchy vegetables (potato/ pumpkin/ sweet potato)are not allowed 

2. Exercise regularly to maintain muscle mass

A very important part of any diet plan and any phase is to continue exercising regularly even after you’re done with your weight loss.
Apart from your weight loss and increased muscle mass, the best thing that exercise can do for you is to take care of your cardiovascular health, ensuring high levels of good cholesterol and low levels of bad cholesterol leading to the prevention of heart diseases and strokes. It also increases certain hormones in your body that help in mood elevation and relieves anxiety and depression. 

exercise on hcg diet

HCG has also been shown to cause an increased breakdown of fat tissue resulting from its effects on the hypothalamus gland which controls how our bodies process adipose (fat) tissues.
Therefore, exercising will not only encourage further weight loss but will keep your metabolism high due to continued fat-burning.

3. Drink plenty of water every day, even if you're not thirsty!

Water helps to keep you hydrated and feeling full, so you're less likely to snack on unhealthy foods. Drink at least eight glasses of water per day, more if you are active or live in a hot climate.
You can also drink herbal tea, fresh fruit juice(not more than 150ml), and low-calorie beverages like diet soda or sparkling water. 

glass of water

Avoid drinking sugary drinks and alcoholic beverages, which can contribute to weight gain. However, if you find yourself craving a glass of wine or beer, enjoy it as an occasional treat but keep in mind that both of them are harmful to your body and liver mainly, no matter how small a quantity you take.
Many people try to avoid alcohol during the HCG diet because it can slow down weight loss, so it's very important to stick to the diet plan and follow it as your physician has advised you. In this whole journey of weight loss, the main thing to keep in mind is calorie count, if that’s in the allowed range, then you are doing good and you’ll definitely see the results in the desired time, and feel rewarded. 

4. Get enough sleep - this will help with weight loss and moods!

One of the most understood things in our busy life is the importance of adequate sleep. If you are not sleeping enough, your body will be stressed and not perform any function properly. It's like recharging any machine before use, and if you’re not charging it enough, it will run out of power one day and you’ll be left with nothing behind.

In the same way, our body needs sleep to get ready for a lot of functions. E.g. Our Digestive system speeds up while sleeping, for meeting the requirements of our body. If you’re following some diet plan for weight loss, it’s an obligatory component to have at least 8 hours a night, so that your body increases the fat-burning process helping you to achieve your goal. [3]

If you have trouble falling asleep or staying asleep, try some of the below-mentioned tips:

  • Make sure your bedroom is dark and quiet
  • Avoid watching television or using the mobile phone or computer at least 30-60 minutes before going to bed
  • Get regular exercise during the day
  • Practice relaxation techniques before the bedtime
  • Try to read some good books before going to bed
  • Make your bed properly
  • The sleeping place should be tidy and clean
  • Don't eat a large meal within two hours of going to bed
sleeping woman

Make sure you give yourself time to relax and unwind each night so that you can get the best sleep possible. This will help keep your stress levels down, which will make it easier to get to sleep and help in weight loss.

5. Track your progress over time to stay motivated!

A great way to stay motivated for any job/work is to have an eye on the progress. Weight loss is no different in that sense. You cannot stick to the diet plan and HCG treatment if you don’t see the results. In the case of the HCG diet, the results might not be visible as they are there in terms of weight. So, it is very important to have a record of daily weight. If it’s possible, try to make a graph for the weight and one for the progress and set a foal. With the passage of time, when your graph lines will move closer to the goal point, you’ll notice that there’s some will that is pushing you to continue with the diet and exercise.

Apart from weighing, you can also take body measurements to compare with the passage of time and have a look at your progress. Seeing the results of all your hard work will help keep you going when things get tough! So if you're struggling to maintain your weight loss during the HCG maintenance phase, don't be discouraged – it's completely normal!
Just make sure to adjust your diet and exercise routine accordingly, and you'll be back on track in no time. 

don't give up sign

If you have any questions or need help getting started, be sure to reach out to a healthcare professional. Remember, there's no one "right" way to do this – find what works best for you and stick with it!

Frequently Asked Questions

What foods should I avoid during the maintenance phase?

In the first 3 weeks, there is zero space for carbohydrates. You should avoid foods high in sugar and fat also. For example, chocolate is high in sugar and fat. You should also avoid foods that are not nutritious, such as potato chips or white bread, etc. Instead, try eating lean meats such as chicken or fish with vegetables on your plate first before having a starch like rice or potatoes, for example.

Do I continue to weigh myself every day?

During the maintenance phase, you must monitor your weight to be aware of extra pounds creeping on too quickly. As long as it changes up to 900g in Phase III as compared to Phase II, this would likely indicate normal fluctuation due to water retention/loss rather than actual gains or losses of lean muscle mass. Moreover, it’s also essential to have a record for checking your progress. So, the answer is: Yes! You should measure your weight daily and keep a record of it.

How much exercise should I do after Phase Three?

The important thing to understand is that exercise and diet vary from person to person according to the body's requirements. But it’s absolutely essential that you reintroduce exercise gradually. For the first week, take a rest day in between every workout day. After that you should gradually increase the workout, doing 4-5 days a week in the 3rd or 4th week of Phase III. [4]
If you feel uncomfortable immediately consult your physician, and inform him/her about everything you’re taking in medication. Slowly ease yourself back into working out again once you've rested - don't rush it!


Now that you have reached your goal weight, it is time to begin the HCG Maintenance Phase. This phase will last almost 6 months.
The first rule in this phase is that no new calories are allowed in your diet plan. You may not eat carbohydrates at any point. What can you eat? You can continue to eat protein, vegetables, a high-fiber diet, and healthy fats. 

This means that you can have chicken, fish, egg whites, nuts, and seeds. You should also aim to drink plenty of water throughout the day. It is essential that you do not become dehydrated during this phase. Finally, make sure you exercise properly.
And if there’s any doubt about anything, please consult your consultant first.

hcg diet food


  1. “HCG Phase 3 – Stabilization.” The hCG Diet Australia,,of%20days%20as%20Phase%202. Accessed January 10, 2023
  2. “HCG Diet And Exercise - 3 Tips For Faster Weight Loss (in 2023).” HCG diet, Accessed 10 January 2023
  3. “HCG Diet FAQ”, Accessed 10 January 2023.
  4. “What Exercise Is Permitted While on the HCG Diet?”, Accessed 10 January 2023.
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