Here us the link to the previous one, which will be helpful at first
http://www.3fatchicks.com/forum/idea...-part-4-a.html
For those who don't go back to the previous thread to find the info (recommend as much research as possible!), here is info on how to pick an alternative product:
If you need specific info on WHAT to eat on IP, go here:
IP Protocol Sheets (this info is linked every day on the first post of the daily chat thread)
Here's a detailed breakdown to consider:
- under 160 calories = Unrestricted (though MOST IP packets range from 90-120)
- 160-200 calories = Restricted (once/daily)
slightly over 200 cals (or 30% fat) is super-restricted (once/weekly)
- less than 30% cal from fat (multiply cals from fat x 3; OK if lower than total cals.)
- under 8 g net carbs - unrestricted
- 9g-16g net carbs - restricted
- 17g net carbs - super restricted (only once/twice per week)
- above 17g net carbs is too high to be good for Phase 1
- at least 12-15g protein (don’t go much above 20g regularly)
* NET = Total carbs minus fiber (some people also subtract all sugar alcohols from total carbs; some subtract half; some choose to not subtract any...... sugar alcohols can affect your body similarly to sugar with spikes) Also remember NO Aspartame!
Here is a less-detailed infographic: