The HCG Diet Plateau
This is simply the stoppage of your weight loss from one day to the next. This is why it is crucial for you to weight yourself every day. Normal progress is a weight drop of a half a pound to a pound (sometimes more) from one day to the next.
When you weigh the same from one day to the next, then you have started a plateau. Most people look at the lack of change as a fluke the first time they notice it. Depending on the individual, the trend may believed only after two days or more of no progress. Sometimes it takes four to six days before some people finally realize that they are stuck, meaning on a weight loss plateau.
1) Best Way: The Simeons Apple Day Strategy
In his book, Pounds and Inches, Dr. Simeons recommended an apple day on the very first day that you find yourself on a plateau. An apple day has two components: 1) eat nothing but six apples all day long; 2) drink as little water as possible. His explanation involves getting sludgy food moving again. It is a challenge to make sense out of this explanation in a physiological way, so just rest assured that it almost always works.
This method removes excess fluids in a hurry, so it is common for weight to drop two pounds from one day to the next. After that, your normal progress should be restored.
2) Increase Bowel Movements
Constipation and infrequent bowel movements are the main problem leading to an HCG weight loss plateau. This makes impeccable sense. You must move your bowels at least once per day during the protocol, and two or three times per day would be better.
Taking in more water is generally the easiest and most effective way to increase bowel movements. However, if this does not work as fast as you want, simply adding soluble fiber to a glass of water will accelerate the process. The easiest soluble fiber to find and use is psyllium powder. It is the main ingredient of Metamucil, although that product contains too many lousy ingredients to be recommended (e.g., sugar or aspartame, artificial color, etc.). Besides, a good nutrition store will offer pure, unadulterated psyllium powder at a much lower price than any grocery store brand.
3) Adhere More Closely to the Original Diet Protocol
Modern variations of the protocol include adding lean ground beef and mixing multiple vegetables at the same meal. The original protocol was more of a sure thing, so eliminate ground beef and have only one vegetable at a time instead of in mixed salads, etc. Also, make sure that your carbohydrate source (e.g., Melba toast) is just the right amount. You can even reduce this amount if need be.
4) Vary Your Food Sources Within the Same Day.
If you are in the habit of eating chicken breast at every meal, or otherwise the same kind of protein source, then substitute a different source for one of your meals. In other words, do not eat use the same kind of meat twice in the same day. This also goes for eating the same type of fruit or the same type of vegetable. Change them up and see how this can move you off of your plateau.
5) Eat Enough!
If you think that eating less and less will be helpful, what you will find is that a too-low caloric intake will slow down your metabolism. You must eat the minimum daily amount of 500-550 calories to keep your metabolic rate just right for burning the abnormal fat from your body. When this rate goes too low, you will hit a plateau and stop losing weight. So eat enough!
All the best in overcoming your weight loss plateau,
Dr. D
by Jessie
Please help!!! I just did the apple day yesterday and I still weighed the EXACT same… I lost 20 lbs in the first 15 days and have been at this same weight the last 5 days.. dispite all my efforts! HELP HELP HELP
by Dr. Dennis Clark
Hi, Jessie: By now you should be back on track. It is not uncommon to hit a plateau that lasts 4-6 days.
All the best,
Dennis
by Susan
Hello,
I’ve been on the HCG DIET for 9 days and my weight has been the same for the last three days. Is this normal this early on? Also, I am excersiing about 1.5 hours a day, will this keep me from losing since I am only taking in 500 cal/day? Could ovulation affect this and nonconsistant BM’s?
by Dr. Dennis Clark
Hi, Susan: If you are on a plateau that early, then immediately go to an apple day to flush excess fluids.
by Andrea
I read that you are NOT supposed to exercise very much at all, a short brisk walk at most so that you don’t just burn the 500Cal you eat..also, would Miralax be an acceptable way to increase BM? And does it matter what type of apples you eat for your apple day? Should they be large or smallish apples? Thanks!
by Andrea
Another question…if I ordered the homeopathic stuff should I stop using it and try to get the real stuff? What is the difference? What is a good dose to order? I am 21, female, BMI of 26kg/m(squared), weight 170. Thanks for the help!
by Vick
I am almost finish with my injections and will have enough left for about 2 more weeks of shots. Will it keep in the fridge for 6 weeks till I start my next round?
Thanks for all of your information.
by Jan
I have been at a stand still but I have also been sick. I have been following but its been hard. Ive done no cough drops or anything. I am wondering, I have a tea that is to help you “go” is this ok to take on the diet?
by Mich
I am having exactly the same problem as Jessie! I’ve dropped 20, then a 6 day plateau. I’ve done one apple day, I did drop 1 lb after that, then I went back up 2 lbs! I am getting very discouraged! Tomorrow, I’ll try a steak day. But, I don’t know what else to do! Iam so so good on this diet, I never cheat. I could not believe the drop in weight, but, now…I’m scared it isn’t going to work
..
pleasse, please, any advise? should I stop and re- start in 3 weeks? I’ve been the same weight for a week now!
by gloria
On the apple day, do you still use the drops?
by Suzan
Hello
I have been on a vlcd for 4 days the 1 st day I lost 3 lbs, 2nd day 0.8 lbs and for the last 2 days nothing
so I was wondering is this plateau? should I start the apple day? is it posible to start plateau after the 2 nd day ?
by Dr. Dennis Clark
It is not so much whether you are supposed to exercise as it is that you are unable to exercise as vigorously as before you started the protocol. Exercise is fine.
by Dr. Dennis Clark
Ah, the issue of homeopathic HCG arises again. Look for my posts on this topic.
by Dr. Dennis Clark
That would be iffy.
by Dr. Dennis Clark
If you are talking about a laxative, then I’d say a mild fiber would be easier on you (e.g., psyllium husk or Metamucil).
by Dr. Dennis Clark
If you stop, then do a 3-week Phase 3, then you must wait another 3 weeks before starting again. You can do apple days as often as you need them. The main problem that leads to slow loss is fluid retention. The first week or so of the protocol induces loss of water weight, then goes into more fat loss. Apples are the key to getting fluid loss going. That should help you a lot.
by Dr. Dennis Clark
Absolutely.
by Dr. Dennis Clark
Yes, you can plateau at any time. Do an apple day whenever you want.
by Tina
I’m at day 15 and have lost 14lbs. Was losing each day up to day 10. Day 11 and 12 nothing. Did the apple day and lost 2lbs. Returned to the diet no weight loss for 2 more days. Did the apple day lost 2 more pounds. Returned back to the diet yesterday and today nothing. Am I going to have to live off of apples for the remainder of phase 1?
by Dr. Dennis Clark
Hi, Tina:
The weight you hang onto is from fluid retention. An apple day helps with that. It is not unheard of to have frequent apple days. Just be sure that your weight never stays above the 2-lb limit before having another apple day.
All the best,
Dennis
by Norman Romero
I am a 55 yr old male. I am doing the HCG plan for my third time. The firt time I lost 37 lbs. 242lbs to 205 The second HCG go round I lost 5-10 lbs. now after a couple weeks on the 3rd go round I stay 198-202 just back and forth. I tried the apple a day to no avail. Now ive just stopped, it has been 2 weeks. I still have the HCG in the refridgerator. When can I start back up and continue losing weight. I would like to go down to 180lbs. I’m thinking my body is immune to the HCG. Is that possible? Any ideas?
by Dr. Dennis Clark
Hi, Norman: Yes, you can develop resistance (not immunity), which is reversible. Resistance to HCG disappears after about 6 weeks. That is why you have to wait that long between rounds of the protocol. Acc. to Dr. Simeons, your body will not go below the amount of abnormal fat that you can burn. You can probably drop under the 198 mark without any trouble, although I don’t know how close you can get to 180. On the other hand, even a 500-calorie per day diet, without HCG, would be starvation enough to drop weight. This would include lean body mass. Do you know where you stand on your body fat composition?
All the best,
Dennis
by Stephanie
Hi Dr. Clark,
I am on day 7 of the protocol and have lost 5 lbs. I have hit a plateau (no weight loss yesterday or today). I am going to try the apple day today, but I am wondering if starting my menstrual cycle yesterday could be the cause of this plateau this early on? After the cycle will I see an significant drop?
Thanks.
by Dr. Dennis Clark
Hi, Stephanie:
Yes, plateaus on the protocol are almost always due to fluid retention. This is, as you know, common during a monthly cycle even without HCG. You should return to your previous level of progress soon. If not, then do an apple day. And congratulations on your success so far!
All the best,
Dennis
by rebecca
Hi, I love the support out there for those of us trying to get ‘back to normal’. I am on day 13, lost 6.3kgs up til 3 days ago, from 73kgs to 66.7. then went up to 68.1 where i have been for three days now. Am waiting til tomorrow before starting an apple day but don’t understand. It goes from lunch to lunch, does that mean I eat four apples in the afternoon and then two apples the next morning ( 3 hrs apart) and then have my normal lunch? And no water accept a sip if I am thirsty? I put some hair spray on 3 days ago, not sure if that did it.
by Dr. Dennis Clark
Hi, Rebecca:
In my experience, you can eat the apples throughout the day if you wish. Just keep the number right.
All the best,
Dennis
by Carla
Help!! I don’t eat fish. I have been switching between chicken and beef. I am down 15 pounds in 15 days and my hope was to lose at LEAST 13 or more by the end of day 26 but I have been stuck for a few days now. I did an apple day and bumped down about .5 but at most have gone down .2 since then. I know a lot of places it says to cut beef down or out but it also says to only replace a meat with eggs or cottage cheese “occasionally”. I don’t know what to do. Also, there have been a couple of days I have accidentally gone under 500 calories. Could this be the reason alone? Any suggestions on other food items as well? I have not cheated AT ALL. I was thinking maybe I was using too much salt. I am trying to be patient and I am trying not to freak out. I am desperate to be under 200 lbs by the end of this 26 days. Any help/comments would be MUCH appreciated. Maybe I’m freaking for nothing…….Thanks!!
by jay
I lost around 11-12 pounds the first week. (From 198 to 186) That was astonishing and I was very encouraged but then I hit a plateau and I haven’t lost any weight as matter of fact even one day I gain one pound. I have been very strict and stick to the diet drinking lots of water and even hungry I have not eaten more not even Melba cookies. I have notice in that period though that my stools got very dark (any doctor knows why?) in color and I have spent at least two days with no bowl movements. I have tried to eat chicken, lean beef, shrimps, turkey, etc and alternating them. The only thing I had in common everyday was an apple for breakfast. I will add the psyllium powder to the gallons of water that I drink everyday to see if there is any change. My last resort will be the “apple” day. Please help the only thing that keeps me in the diet was the excellent results I saw the first week if results do not improve it is really hard to stick to 500 calories and water, water, water and more water….
by Crys3311
Hi, I’ve recently started HCG injections and today is my 7th day on the diet including Monday & Tuesday being my fat loading days, I’ve lost a total of 7 lbs but six of the seven pounds Ive lost were in days 3-5 and I seemed to have stonewalled after that. I am following the diet very strictly and I’m drinking enough water to float a boat. Is this normal and should I just be patient or do I need to do an apple day? Also I’ve had a pretty intense headache for the last two days. Im really motivated to lose the weight but this headache has gotta go as does the weight. Help!!!!!
by Gregg
Hello Dr. Clark,
I’m a 41 year old male, I’m on my 8th day of the HCG.
For the first 5 days of the 500 calorie day diet I was traelling for work and unable to weigh myself. When I returned on day 5 I weighted myself and was down 9 lbs.
Now, I had 2-3 loose bowel movements per day and was working 16 hour days during this time. Since weighing myself on day 8 down 9 lbs I’ve sat at my same weight for now 3 days. Do you recommend an apple day at this time?
Also, I crave hot peppers… the kind pickeled in vinegar. I know peppers are not on the protocol, but apple cider vinegar is. I drank 2 shot glass size servings of apple cider vinegar and wondered if perhaps this has any adverse affect during the 500 calorie/day phase?
Thanks!
by Gregg
Never mind my previous post/stall, I moved 1/2 pound today so my stall was only 2 days really!
I personally think waiting out the stall is better, the apple day is a psychological helper IMHO.
You lose water weight because you are not drinking, so when you weigh in the next day of course you weigh less.
It’s like a wrestler in college chewing tobacco all day and spitting in conjunction with not drinking so they can weigh in light before their match. But in 1 day that water weight is back. The difference here is with HCG you should still be losing the 1/2 to one pound per day that offsets the return of the water weight you lose in one day.
by Kim
I’ve been doing the hcg for nine days. I’ve went from 209-197.5 which i’ve been for the last 2 days. I did the apple day yesterday and today im still the same. What am i doing wrong???????? Help please
by Don
Hi am on a plateau but I’ve also had diarhhea from the first week so this can’t be fluid retention. This is my second effort at this. I have graphed first and second diets and the are nearly identical; I lost about 15 lbs in the first three weeks then level off and struggle to lose 2 lbs a week. I’m 60 yrs old and started the diet at 225. I’m 5’9; there’s no chance I’m trying to lose too much weight. I’m also diabetic. But this is extremely frustrating. This has been a full six days and I’ve gained 1/2 a lb. I’ve seen no one with this problem.
by Dr. Dennis Clark
How about shellfish? If not, then just make sure that any beef you have is ultra-low in fat. You can be successful, for example, with burgers that are 7% fat. You also hit a nail on the head with your comment about not getting 500 calories every day. It is important to eat enough, so watch that carefully. Salt may cause a problem, although if so it is an indicator of other issues that I couldn’t diagnose for you. If eggs, then keep it to 1 yolk with whites from 4 eggs. Cottage cheese is a little dicey, even if nonfat. Sounds as though you are doing the right things, so the freaking out part is unnecessary. Good luck!
by Dr. Dennis Clark
Constipation will definitely stop your progress. Ideally, we should have a bowel movement after every meal! Once you get things moving again, you should be back on track. Psyllium is the best, although you may want to experiment with magnesium. It is a beneficial supplement in many ways, and 300-400 mg at a time also offers a mild laxative effect.
by Dr. Dennis Clark
Definitely do an apple day. The results can seem miraculous for getting you back on track within 24 hours.
by Dr. Dennis Clark
Sounds like you are doing fine. An apple day can help a lot in getting through a plateau. Apple cider vinegar is fine, although too many peppers might slow you down.
by Dr. Dennis Clark
Thanks for the update. I hope my previous reply was helpful. You are clearly on the right track now.
by Dr. Dennis Clark
It is hard to tell, although you seem to be doing things correctly.
by Dr. Dennis Clark
In some cases, acc. to Dr. Simeons, some people develop resistance to HCG sooner than usual. You may be resistant after only 3 weeks instead of the typical 40 days. If so, then you might consider doing the protocol for 3 weeks at a time and avoid the struggling entirely. Just be sure to space protocols at least 6 weeks apart.
by lynda
Hi there!
I am on my 4th day and my weight remain the same. what could I do to lose the weight?
by Dr. Dennis Clark
This is a common problem. That is why it is important to do an apple day when you are stuck on a plateau. It can be miraculous.
by stephanie
hi..i have been on the diet for 11 days and have lost 10 pounds..i have been the same weight for 3 days now but i have a sensitivity to apples (itchy throat and lips) Is there a substitute for the apple day?
by Michael
Hi Dr. Dennis,
I am on my 10 day and lost 15lbs. My goal is to go 30lbs down. But today seems everything different, no any changes. I am completely stuck on my the same weight. I was weighing 180 and by yesterday was 165. I am 5′ 10″ and I lift weight (enough pecs on my chest.) So, I was wandering, can that be the plateau or that is my original body weight?
Also, I am a vegetarian, can I use why as source of preteen? and can I eat nuts? sunflower? broccoli? eggs?
by Dr. Dennis Clark
Yes, many people have had similar success with tomatoes instead of apples.
by Dr. Dennis Clark
Michael…You may be at your natural weight. It sure sounds like it. Any further fat loss is likely not going to happen through hCG. Your body fat composition is the key indicator, though. Depending on your age, you may be on target for anywhere from 14 to 20 percent body fat.
by Heather
Hi, dr. clark. I was on birth control for about four years prior to taking hcg drops and ive been off of the birth control shot for about three months and still haven’t had a period, could my old depo provera shot have anything to do with why I haven’t lost any weight by day four on hcg drops??
by Dr. Dennis Clark
No way I can diagnose this for you. Too many unknown variables. It can happen, though.
by Maya
I’m on day 11 and I’m only down 5.5 lbs. In the last 4 days I’m only down one pound. I am following the protocol to a T. Is this normal? I have about 19 more pounds until my ‘ideal weight.’
by Maya
Another question. Is carbonated water (perrier) allowed? Thx.
by Dr. Dennis Clark
Hi, Maya: A loss of a half a pound per day is common. If you stall, then fluid retention is almost always to blame. That is when an apple day sets you back on course.
by Dr. Dennis Clark
It is fine.
by Nan
Hi, I am day 9 on the drops and hit a plateau on day 7 I did an apple day and no change. I lost 11poimds and I am so frustrated now.do I keep doing apple days? And why so early on? I don’t want to fail this diet please help.
by Nan
Oh p.s.i still have cravings for sugar after 9 days and why?
by Dr. Dennis Clark
People have been successful doing apple days every other day. The key is to reverse fluid retention. The sugar cravings may go away. They usually do. Good luck, and stick with it!
by Nan
Help I read the vegetable wrong I thought I could have beets so I ate them and I went back to book and it says beet greens oh no I messed up and it says I gained a pound on scale this am. What do I do ? Do I need to do another aple day because of me eating beets ?
by Sarah
Hi Dr.Clark,How much water/tea should I be drinking during the day on the HCG diet?
by Dr. Dennis Clark
Yes, an apple day can be very helpful. Too bad about beets, since they are loaded with sugar.
by Dr. Dennis Clark
As much as you want.
by stillinak
Dr.Clark
I think it is awsome that you take the time to answer everyones questions. You are the kind of suppot peolpe need.. the kind with answers. Even if we already knew the answer, its nice to have some conformation.. I have been reading alot about the stall fase that so many people talk about..
Through q&a it seem there is a parallel between “the stall” and “inconsistant bm’s” and “low fluid intake”
I have aksed loads of people to add the fiber % next to the items on the menu. ie. beef-0
veal-.7g
chicken breast-30g
1. You need 28-35 grams of fiber per day (my personal belief puts that number closer to 40-50 grams per day)
2. Not all the items on the list are equal when it comes to fiber, so you need to eat the complete meal don’t skimp on veggies
3. Choose high fiber fruits. ie. apples w/skin 5g fiber
4. Have that handfull of strawberrys 1C 6.4g fiber
5. DRINK ALL the water/tea reccomended to get the fiber moving.
You should urinate often and having regular bm’s.
Keep this in mind and hopefully you won’t need an apple day….
Best of Luck HCGers
stillinak
by stillinak
Dr. Clark
correction:
Meat has no dietary fiber
Sorry for putting a value by veal and chicken feel free to correct. .
Strawberrys may be closer to 4.4g per 1C depending on your reference. .
Again Many Thanks
stillinak
by Dr. Dennis Clark
Thanks for you input. You are right on target about the amount of fiber that is recommended. Plant-based foods are the best (only?) source, so do as Mom always said: Eat your fruits and veggies!
I appreciate your kind comments.
All the best,
Dennis
by Dr. Dennis Clark
So noted. Thanks again.