The 500 Calorie Diet: 10 Things I Learned In The First 20 Days

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Disclaimer: I’m not a doctor, and I don’t play one on TV. I’m not sharing any medical advice here, only what I’ve learned and experienced myself on the 500 calorie diet. Is it right for you? I have no idea. You can talk to your doctor to learn more. Also, this is long. If you aren’t interested in dieting and/or losing weight with this diet, just skip this post.

You read that right. 500 calorie diet. That’s it. Crazy? Yes. Dangerous? No. Why? Because I talked to a medical professional about what it is, how it works, and if I was a candidate for the diet.

I know this diet is not for everybody. If you don’t agree with this diet I’m okay with that, but I prefer not to be judged for my decision to try it. Please keep comments positive. Feel free to ask questions. And please, if you have any tips or recipes to share, I’m all ears!

Have you heard of or are you considering the 500 calorie diet? Here's a breakdown of what it is, how it works, and what I learned during the first 20 days.

What Is the 500 Calorie Diet?

The 500 calorie diet is sometimes referred to the HCG diet. The 500 calorie diet is normally done with the HCG diet, though it can be done separately.

With the 500 calorie diet, you restrict your caloric intake to 500 calories to encourage rapid weight loss. No sugar, no fats (not even good ones), no starches, no alcohol, no treats. It can be safe to do as long as you don’t do it for more than 40 days at a time (with a 6 week break in between if you decide to do it again), and as long as your in good health…which is why it’s so important to talk to a medical professional before starting this diet.

The HCG diet plan uses the HCG hormone to stimulate your metabolism to burn fat while maintaining muscle. So you’ll supposedly get a muscle-toned body that sheds weight at a reported average of 1 pound per day for men, and about 1/2 pound a day for women. You take the HCG daily via a pill or injectible.

Some people just do just the 500 calorie diet, others use the HCG with it as well. Here I’m discussing ONLY the 500 calorie diet.

What Does the 500 Calorie Diet Consist Of?

As you can imagine, it’s not super fun. For breakfast you can have tea (I drink green tea which is known to help encourage weight loss) or coffee. No sugar, no cream. You can have a tablespoon total of low-fat milk daily.

Lunch and dinner include 100 g (3.5 ounces) of lean meat with 4-6 ounces of vegetables, one serving of fruit and one breadstick. I don’t even eat the breadstick anymore.

Meats are limited to lean beef, chicken breast, veal, white fish, shrimp, crab or lobster, while vegetables are limited to spinach, cabbage, chard, tomatoes, onions, fennel, radishes, cucumbers, celery, bell peppers, mushrooms, green beans, asparagus and green salads. For your fruit, you can choose from an apple, orange, half of a grapefruit or a handful of strawberries.

Tips: You aren’t supposed to have the same meat, veggies, or fruit twice a day. So if you have chicken and asparagus for lunch, don’t have it again for dinner. It’s acceptable to have your fruit separately from your meat and veggies. I usually have mine mid-morning and as a dessert after dinner. You also shouldn’t mix fruits, however you can mix veggies. So you can mix mushrooms, onions, and asparagus together, but not strawberries and apples. I will say that I have mixed berries together with no problem. If you mix and experience a weight stall or gain, don’t do it again. A lot of this is trial and error based on how your body reacts.

The most important thing about the 500 calorie diet: Drink a TON of water. At least a gallon a day, especially during the summer. You can wake up your water with this simple recipes.

I have just completed my first 20 days, with great success. I lost almost 14 pounds and 9 inches in my chest, waist, hips, and thighs. Today is Day 22…only 18 more days to go!

10 Things I’ve Learned During My First 20 Days On the 500 Calorie Diet

If you are considering the 500 calorie diet, and have already discussed it with a medical professional, here’s some things that you should know.

1. The first week sucks. BIG TIME. You’ll be detoxing from sugar and junk food, and you will be miserable to be around. You’ll be starving. You’ll reconsider what you are doing. I was told Days 3-6 are the worst, and they were. But stick with it because you’ll feel better soon, promise.

2. You might stink. Gross, I know. Nobody told me this one! You may notice bad body odor and bad breath. It’s all of that detoxing you’re doing! I asked Jason if he could smell it, and he couldn’t. Maybe your sense of smell is heightened as well, I don’t know. But the body odor does go away.

The bad breath sticks around. Chew gum, make sure it’s sugar-free gum. I have been chewing this Sugar Free Chewing Gum Sweetened with Xylitol Peppermint and really like it.

Flavored water helps with hunger bangs and is perfect for the 500 calorie diet.3. You’ll be bored. It’s hard to eat only a very limited menu and not be able to eat what everybody else is eating. You may even want to become a hermit and avoid social settings where people are eating and drinking and being merry. I’ve tried to hang out (4th of July sucked – I couldn’t eat anything at our get together), and it’s really hard. You can’t cheat at all. If you cheat with sugar, fat, or starches, you’re taking 2 steps back.

4. I prefer hot veggies over salads. The first almost 2 weeks I tried to eat a salad with meat and either balsamic vinegar or lemon squeezed on it. I got burnt out on salads quickly. So now for lunch I fry a piece of chicken or turkey burger with some veggies. It takes a bit longer, but it’s worth it.

5. Seasonings are your friend. You need to church things up. Just make sure whatever spices and seasonings you use are sugar-free. Try veggies and meat with Bragg’s liquid aminos (it taste kind of like soy sauce), use Frank’s hot sauce and Tabasco, and use garlic and onions for flavor.

Stevia and flavored liquid stevia (my favorite flavors are the Vanilla Cream and Coconut) in place of sugar. They aren’t cheap, but you only use a few drops at a time so they last forever.

Have you heard of or are you considering the 500 calorie diet? Here's a breakdown of what it is, how it works, and what I learned during the first 20 days.6. Sugar-free doesn’t necessarily mean sugar-free just because the label says so. Brands hide sugar under different names like maltose, maltodextrin, and sucrose to name a few. Here’s a list of the 56 different names for sugar. Make sure you are checking label ingredients!

7. You’ll get sick of eating plain meat with just seasonings on it, so get creative. Branch out and try new things. Jason and I LOVED these lean curry burgers that we served over spinach with a side of lemon cucumbers. The recipe calls for garam masala, and I have a recipe for it here.

This clean eating un-stuffed bell peppers recipe (minus the corn and cheese) is a favorite, too. Use chicken broth in place of the coconut oil. And this berry salad (minus the chocolate chips!) is amazing as well. There are also a ton of recipe boards for this diet on Pinterest. I’ll be sharing some recipes, too.

8. You shouldn’t exercise on this diet! I’m totally not making this up. You won’t have energy for a big workout, and if you do, you’re body will go into starvation mode trying to store all of the fat and calories it has.

A short walk or light yoga is fine, but anything else is no bueno. I’ve recently fallen in love with yoga and the peace and calmness it brings with it. It’s been very helpful to me these last 20 days.

9. You might stop losing, or even gain, weight. Water retention due to the heat, your monthly period, or cheating will all lead to a weight loss stall.

If you have a weight loss stall for more than a few days, there’s a couple things you can do:

Do an “apple day” where you only eat 6 apples from lunch one day to lunch the next. I did, and wasn’t hungry, but was sick of apples.

My sister preferred a steak day. You don’t eat anything until dinner and have one very big lean steak. That’s it.

We both experienced weight loss the following morning after trying both things.

10. You won’t be hungry. Okay, you might occasionally get hungry, but for the most part you’ll be satisfied. I was much more hungry during the days before I started this diet when all I did was eat crap all the time.

When you do experience hunger pangs, drink more water. Chew some gum. Eat a zero calorie food (like celery). Do something to take your mind off of it.

Zero calorie foods are a great way to snack or to stop hunger! These are some of the ones you can eat on the 500 calorie diet.

And I think this goes without saying: you will need support. Find a friend who’s also dieting or join a group on Facebook. I was lucky enough to have my sister doing it with me for the first 20 days. Since I’m doing another 20 days and she’s not, I still have her because she’s done it twice and knows how difficult it is. Jason has been a huge support, too. He’s been eating with me, though he’s not necessarily following the diet. And my family and friends have been my cheerleaders…it has been worth it!

Yes, I know there are risks to such a low calorie diet. But I also know it works. My sister did this diet back in January and lost close to 20 pounds in 20 days. She also did it with me again over the last 20 days and lost another 11 pounds.

I can tell you I’m sleeping better, my allergies aren’t as bad, I feel better overall, my blood pressure is normal (I had high blood pressure), I’m not as moody, and I’m not craving crap. The best thing? My depression, which is normally at its worst during this time of year, is nowhere to be found. I couldn’t be happier!

If you have a success story, tips, recipes, or even a Pinterest board to share related to the 500 calorie diet, please share!

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  1. Wow. I’m impressed that you are doing this. Good for you! Keep going.
    Kate @ Mom’s Radius recently posted..Cleansing my TBR listMy Profile

  2. Honestly though. You said no hateful comments but as someone that almost lost a friend due to a severe eating disorder, this infuriates me. You need to think about those girls that have ED that will be reading this, and it will fuel that problem. If you want to do this diet, more power to you, but as an influencer you need to think about those that will find articles like this to help them fuel that ED.

    • Hi Bree!
      I understand completely what you’re saying, and I don’t find your comment at all hateful or judgemental. I appreciate you taking the time to leave a comment. And I’m sorry to hear about your friend’s situation. I also have friends who have and currently are battling eating disorders.

      Any diet can lead to an eating disorder; this one is no exception. But I’m not pushing it and saying it’s for everybody, nor am I saying or sugggesting people should try it. I’m simply putting the information out there for others who may find it useful or may be considering this type of diet if their medical professional says its right for them.

      As an influencer I am extremely careful about what I put out there for the public to read. I did mention, at least 3 times, that anybody considering this diet should consult with a medical professional.

      I hope this helps you understand why I shared this information. This is not the first time or last time that I’ve shared information on dieting and certain options available. It was not meant to offend or be taken in a negative or hurtful light.
      Natalie recently posted..The 500 Calorie Diet: 10 Things I Learned In The First 20 DaysMy Profile

      • Eating Disorders have very little to do w/ food & more to do w/ underlining anxiety/depression disorders.

      • Hi Natalie. Every single person is responsible for what they shove in their mouth or for what they choose to follow. Don’t worry about the idiots who don’t have common sense. NATURAL SELECTION!

    • It’s not this blogger’s responsibility to “think of the ED” when making blog posts. People are free to read her posts or leave and read something else. The other point to make, which she has made, is that a 500 calorie diet is not unsafe. People who have undergone bariatric surgery are eating 500 or even less FOR THE REST OF THEIR LIVES. Are you over at the bariatric surgery blogs lecturing people about “think of the ED?” No, didn’t think so. If it offends you, leave. Lecturing is for authoritarians. You’re welcome to make anti-ED blog posts on your own blog though. I appreciate this blog post, HCG is a great diet to follow, we have an obesity epidemic in the U.S., more docs need to be telling their patients there’s a way to eat less food without wanting to eat the wallpaper off your walls or chew your arm off. The U.S. is in dire need of a national conversation on our horrible dietary habits, and HCG is one of the solutions, iMO.

    • TyredOf SelfishIgnoranceandpontification says:

      Really Bree? I will not be as kind as Natalie. You’re projecting and looking for a place to dump. No offense, but this post has nothing to do with you or your friend. It’s about body cleansing. Eating disorders are due to psychological problems and have nothing to do with low calorie diets, detoxing, fasting, or cleansing. Enlighten yourself; evolve. And most importantly, GET OVER IT – TRANSCEND. Your message regarding your friend is important, but share it in the proper place and context. It is sad that we Americans are losing our ability for critical thinking and the tolerance to “live and let live”.

  3. Hey lady! Just wanted to say go you! I know this was hard for you. Glad you are feeling better (especially on the depression side). Hugs to you!
    Sili recently posted..In Search of Home…My Profile

  4. so i wanted to say way to go girl.
    i can tell you with my excrescence it does work.
    its so hard at first but staying positive it works .
    20 pounds in 20 days it is true and after words you crave no junk food, your mind
    is set clear on how a good healthy meal should be. thanks again for sharing your story .

  5. Thanks for this. I’m about to embark on this and I can’t tell anyone due to extreme judgment. I commend you for both completing this and writing about it! You’re an inspiration :)

  6. Thanks for sharing! I agree that the vitamins are a must. Starting again on Monday and I’m actually looking foward to it :)
    Natalie recently posted..Foodie Friday: What’s A Pickleback Shot?My Profile

    • Congracts hun im sure you will do great

    • Hi Natalie, when going on this diet is it okay to increases the calories to 700 or 800, but still with low fat, low carbs, but avergae protein intake. Also, when my body starts detoxing from this diet, will acne appear too? I have been up and down on my diet but then im more motivated. Im trying to reduce cravings but so far its going smoothly. Although i do have craving outbursts here and there, and i get a lot of acne from my bad diet habits. But by doing this, after the detoxing, will acne clear up?

  7. what about broccoli (raw)

  8. Hello, loved the article. Ive been considering this diet for a while now now and Ive decided i’m going to do it. I have 1 question though. I do martial arts, two classes a week. Along with practicing and learning moves, we do a lot of boxing on punching bags, jumping jacks, and 20-40 pushups and situps each class. Do I need to stop going to class during this diet?

  9. Hi i’m starting this diet tomorrow!! I use to be 210 and i’m at 155 right now and I want to lose my last 20 lbs but it’s been hard. That’s why I decided to go on the 500 calorie diet! Thank you for sharing your information, it helped me come up with an eating plan for the next 20 days!!!

  10. Hi Natalie,
    Your post is impressive and it has motivated me to go for this diet plan. Thanks for sharing it with us. :)
    I will definitely try this out and will let you know how it has worked for me.

  11. What drops are you using? I want to do this again but want to make sure I use drops that work! Thanks!

    • Hi Brigette!
      I’m not sure which drops you are referring to – the Bragg’s liquid aminos or the liquid Stevia. If you click on it in the post, it will take you to amazon and show you the ones I use. Good luck!
      Natalie recently posted..Pedialyte Uses For When They Aren’t SickMy Profile

      • Im interested in trying this diet, it sounds like something i could do ! Can u explain to ke please what happens AFTER the 40 days ? My fear is that i would gain it all back in the post 40 days ?

  12. HI Natalie,
    Can I ask what you eat when you are off of the 500 calorie diet, let’s say day 20?
    Also, did you take the HCG with the diet?
    You are an inspiration to many.

    Thanks for sharing.

  13. Hi best article ever. I loved it. I started 2 days ago. N it encouraged me a lot. Loads of love to u for sharing this. I need a frnd to help me. I weigh a lot. N want to loose a lot. Hopefully i can do it.

  14. I started this diet on Mondya, 5 days tomorrow. I can’t say that I am feeling so hungry. Actually, I am so busy at times that I don’t even feel like eating. I am not finding this too hard actually, am I crazy? I am thinking that it’s just that I want to lose it so badly? I have given up my cocktails completely and I thought that would be hard. I do see myself doing this for 20 days. I eat raw veggies periodically throughout the day and apples and clementines. I also have very small portions of lean meat and fish. I am running everyday though. I can not stop. I am drinking tons of water and green tea. I really feel I am doing my body good. I am only ingesting absolutely great foods. I really can’t imagine my body not loving this. Do you really think that my running will hinder my weight loss? This has been so inspirational as some of my friends are telling me it is so unhealthy, blah, blah, blah. I love the mind over matter about this entire process. I feel like if I can do this, I can do….. anything I set my mind to. I’ve been so down about my body and diet for a while and said it’s now or never. I made a promise to myself and I am a girl of my word.

  15. Thanks for sharing this blog about your 500 calorie a day diet. My mother did this back in the 80’s and lost a tremendous amount of weight. It was through the “Medical Weight Loss Clinic” but did this far longer than 20 days. The only problem was that when she started to eat more than 500 calories a day, she started gaining. Have you found this to be true? If not, how many calories are you eating currently and have you kept whatever weight you have lost off?

    If anything, I am looking forward to 20 days of mind over matter and a possible “jump start” to life changing habits! :-)

    • I am beginning this diet through a Medical weight loss company and I was discussing the program with them. After 28 days on the HCG 500cal diet, I will step up to 1000 per day and then gradually move up to 1200 a day…. with that , I can incorporate exercise so that will make up for the increased calorie intake.
      Hope this helps.

  16. My daughter and I have commenced this diet, one of us on HCG and the other not, The first week we both lost 10lbs. We have thyroid disease which makes it very difficult to lose weight in fact my Endo told me it would be impossible for me to ever lose the weight again. ( I was very small my whole life),
    We both have tried many things and failed. I will say that before we started this diet, we did a lot of physical and mental preparation. We bought a skirt that we wanted to fit into, we sent for Caribbean cruise brochures and hung them on our walls ( as we plan on going on a cruise when we have reached our goal) We made a list of weekly treats (manicures, pedicures etc) monthly goals and more. Made a list of the things we would do when we achieved our goal. We planned multiple distractions for ourselves, and that has proven to be a huge help. Having made all the plans and adjustments pre diet, it made it so much easy. We also listen to guided meditation at night on you tube. There are many fabulous hypnosis and weight loss guided meditations there to choose from. We have found Michael Sealey to be the best, the visualization is amazing!!! We have really enjoyed the ideas on putting fruit in the water, it is a wonderful tip and makes it easy to drink that gallon. We both just wanted to thank you for your Blog and hope others will also be inspired and not give up.

  17. Great post. I did the HCG diet and lost 31 pounds in the first month. But I did a vegan version because meat is known to cause cancer and heart disease. The diet works as described. I was not hungry and it wasn’t that hard to do. Maybe there’s more variation with vegan food. I made different fat free dressings to stay interested in salads but I also preferred cooked veggies. I also deviated from the veggie list, though. At 500 calories a day, you can eat almost anything and lose weight. I ate more cruciferous veggies because of their nutrient profile, I just wanted to maximize nutrients with so few calories. I went off HCG after 24 days, stayed off for three weeks doing a plant based vegan diet, and it was difficult to eat 1,200 a day because of the high fiber content so I was probably eating 800 to 1,000 a day. I lost another 7 pounds in three weeks. Then I did HCG again for two weeks and lost another 6 pounds on 500 calories vegan again. It’s a great program!

  18. Thanks for the great blog! I am starting tomorrow and looking forward to it.

  19. Dorothy says:

    Thanks for sharing. I love learning about how other’s lose weight.
    Losing weight is hard, it’s nice to learn from others.

  20. I’m interested in this, and this blog is motivating! I’m curious what happens after you’re done and then eat a “normal”, healthy, clean 1200 calorie day? Do you gain weight back?

  21. As a person who has list 200 lbs and kept it off for 10 years now, I think what you are doung is perfectly fine. I have from time to time over the last 10 years gained 5 lbs or so, and use the similar caloric intake you are suggesting for a few days to get things back diwn to my magic 110 lb number. It works beautifully, and I have never suffered from it in the least.

  22. I also apologize for the typos. I was stung by a scorpion a few days ago and the numb finger ismessing things up a bit ????
    LCH recently posted..The Freedom Challenge: Help End Modern Day SlaveryMy Profile

  23. Hi Natalie,

    Have you kept the lost weight off after resuming regular calorie count?

  24. Laura walsh says:

    I have been on this diet for 4 days and have lost 4 pounds. Seeing it work so quickly is so motivating and I am no longer hungry. Thanks????

  25. Hello,
    Could Someone please state what happens after the 500 calorie diet stops. Do you gain the weight back? What is your calorie intake after this diet?

  26. Laura walsh says:

    I have been on the diet now 7 days and have lost 7 pounds. I am eating chicken fish and sometimes extra lean ground meat. I am so excited at the results. I have been depressed about my weight for such a long time. I feel like I can finally get back to the self confident person I was up until age 40. I am 49 now and have tried many things. People need to see results to keep motivated. That was the key for me! God bless the person who posted this article. IYou have given me my life back. I am not stopping until I reach my goal. Thanks!!!!

  27. You can achieve your goals by simply cutting grains and sugar and upping the fat. I do not understand why people keep demonizing fat. Sugar and grains are the enemy. This is not anti vegetable. There are plenty of healthy low carb vegetables to be had in abundance. Train your body to burn fat over carbs and you can eat all damn day.

  28. Hi there I am trying the low calorie 30day I am only on day 4 but feeling good about it. I am only eating once a day and I’m eating carrots,cucumber,and tomatoe each day so far going to add free pepper and lettuce soon but no salt nothing .. Hope it works out

  29. Just writing this so I can get emails forgot to check
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  30. Started this today after having bran flakes so opting for eggs white omelette and lots of vegetables. Did it before and went to a size 10. Tried everything and nothing is shifting my weight. Thank you for this article.

  31. Starting this as well for six weeks just because over the last couple of months I have developed bad eating habits which I need to curb. I appreciate the help tips on food choices and like everything else it’s good to make informed choice so thank you.

  32. I have been on this diet for 35 days. I have lost 20 lbs. I look better and feel better. I have rheumatoid arthritis and it has helped with the pain immensely. I am staying on this until I hit my goal. I am healthier now than I’ve been in years.

  33. Florine Prokop says:

    Interesting analysis – I am thankful for the info – Does anyone know where my business can get ahold of a sample CT DRS REG-1 version to use ?

  34. This is my first day on the diet.. I feel so fat and depressed. Gained 30 pounds over the year, I am normally 120 and now at 150. Can you guys give me some meal examples ?? And if you do one big meal or little ones throughout the day? As long as I stay within the 500 calories with lean meat and veggies, it is best to just munch throughout the day so I don’t get so hungry ? Im already starving and its not even lunchtime. . Ahh how do you guys keep at this ??

  35. I have a question, I’m about to try out this diet and I was wondering what happens once you finish the diet? Changing your diet dramatically from 500 calories to say 1700 could cause weight gain. How did you come off the diet and still keep the weight off? Also Congratulations on losing so much weight, your an inspiration

    • I would assume the safest thing to do is once you hit your ideal weight, slowly build up your calorie intake, gradually, to your maintenance calorie count. You definitely cannot go back to how you ate before, but everything in moderation. That’s what I would do at least

  36. Michele Christian says:

    Hi I’m interested in the diet. I’m near desperate. I do have a couple questions, does it cause hair loss and if you do hcg with it do you lose faster?

  37. Sonali M. says:

    Hey! Thanks for this article, it’s very helpful!! I started the 500 calorie diet just today and it really is not very fun but I’m hoping it’ll get better soon :) I am technically an obese BMI which really sucks, I’m fairly young ( compared to the average 500 calorie deit follower) and get a lot of judgement. I’m also recovering from some surgeries so the exercise isn’t an option but I’m glad I found this and will be improving my health with this diet!! Thanks :)

  38. Thank you for sharing. I do have a question: if a deficit of 3,500 calories = 1 lb weight loss, how can you lose 20 lbs in 20 days, or even 11 lbs in 20 days?

  39. Hi, I’ve just started this diet it’s my third day today and I must say when I started I was a bit sceptic , like how can you lose weight so fast, it cannot be true. I weighed myself this morning and lost 2 pounds in the first 2 days. I don’t know how this diet works, but it does. I’m very happy with the results as I’ve trying to loose weight for a long time and was finding it really hard. My goal is to lose another 13 pounds. Good luck to everyone who decides to try this diet :)

    • That is what I need to lose, 15 lbs. What you are experiencing it is normal with any diet that eliminates simple carbs, it is “water weight” you lose in the first few days. I am curious how much you have lost at the end of
      week 2. Good luck and keep us posted.

  40. I tried this diet minus the HCG with limited success. I found that total fasting was much easier. As soon as I eat anything at all, the cravings kick in and become almost unbearable. When I fasted, that all went away for the most part after day 1. Day one I made sure to be very busy which kept my mind off of hunger, day 3 was a bit problematic but not as bad as day 1, Day 7 was a small bump in the road but manageable by Day 10, there was no hunger and when I ended the fast after day 21 I had lost 21 lbs felt good, a bit weak as would be expected. Most importantly I changed my eating lifestyle. I put 7 lbs back on and maintain 172.
    If you have no health issues that precludes a fast, fasting does wonders for your body, including ridding it of parasites. After my fast, I started fasting my horses for 48 hrs once a year and during each fast they pass balls of worms. IMPORTANTLY, drink normal quantities of water each day.

  41. Has any one done protein shakes or slim fast type drinks? I am thinking about the 500 calorie diest but would love to drink 3 shakes and have 2 snavks, suggestions?

  42. Hi Natalie,
    I am 17 years old and overweight. I’m 5’4 and 185. I was always skinny growing up, but when i started home school i gained a ton of weight, because I was always board. I decided to try this. I have a strong willpower and now without a doubt I can do this. But I have a question. I know you said we cant eat the same meat for lunch and dinner for one day, but can you have the same thing you ate on day on day 2?

    Foe example: I ate chicken for lunch and lean beef for dinner. Could I have the same combination tomorrow?

  43. Hi Natalie , gr8 article, very well written. One question! Can I do this diet without the Hcg? Kindly advise

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