Exercise on the very low-calorie phase of the HCG diet is not recommended. Should you want to exercise, it should be light and easy because, during the weight loss phase, you are taking in very few calories.
While you are on the weight loss phase, your calorie content mostly comes from proteins and your carbohydrate is kept to a minimum. Since your body mainly uses carbohydrates as the main source of fuel, refrain from doing strenuous exercises. Strenuous exercise can defeat the purpose of HCG injections. Attempting to exercise for a long period without enough calories, especially from carbs, can make you dizzy, exhausted, and fatigued. You will also end up so hungry at the end of your exercise. You will have lesser energy than your usual workout routine.
According to the book “Pounds and Inches”, those who attempt to exercise vigorously while on the program typically become very hungry and overate on the next meal. This causes weight loss stall or even ended up gaining some weight. Additionally, when you are running a calorie deficit, the additional calories you will burn might not be fat but muscles. Once you will start burning muscle mass, your metabolism will slow down.
However, as you slowly transition into the next phase, you increase your calorie intake from 500 calories a day to at least 1200 calories. This is the only time you can slowly add or incorporate exercise back into your diet.
What exercise is allowed on the HCG Diet?
Phase 2: Exercise should not completely be excluded from the HCG diet. During the weight loss phase, you can exercise but the only exercise allowed is walking, cycling, stretching, or easy biking. Try doing a mild 30 minute-walk daily. These exercises will help keep your muscle tone without compromising your weight loss efforts. If you are used to more intense exercises, you can continue but you need to cut down on the duration. Your exercise session must not exceed 20 minutes in duration.
You could also try swimming or low-impact strength training such as a series of yoga. During the very low-calorie phase, your body is undergoing a big change. Doing yoga will help you calm and relax your mind. Remember that when you do strenuous exercises during the weight loss phase, it can only cause your body to hold on to fat rather than releasing them.
Phase 3: As you slowly transition into the stabilization and maintenance phase, you can start increasing the amount and intensity of your workout. Although there are no limitations on what you can do during this phase, do not overdo your exercise. Keep in mind that your body has undergone some major changes and you need to give your body time to adjust. Consider an exercise that doesn’t bring your heart rate up to maximum level.
Once you are in the maintenance phase, you can start doing high-intensity workouts. CrossFit, running weightlifting and other vigorous exercises are some exercises allowed during this phase. But then again, do not overdo. Don’t go from zero to hero.