Ideal Protein Diet - Phase 4 Macronutrient Requirements




slow2lose
11-29-2012, 03:05 PM
So this information isn't anywhere to be found, but I NEED this info in order to prepare for maintenance. It kind of blows my mind that there is so little information available on how we are to maintain our weight for the rest of our lives, and how so much information is available for the 2 week Phase 3 breakfast. I need more info than the food separation thing.

So I checked out a few websites and found it interesting that while they all indicate that for my age (50 next month), height (exactly five feet) and weight (110 pounds) I need around 1300 - 1500 calories to maintain 110 pounds, the macronutrients really differ depending on where you look.

USDA website as well as the Canada Food Guide indicates:
200 grams carbs (50% of diet)
52 grams fat (30% of diet)
80 grams protein (20% of diet)

BodyBuilding.com says:
148 - 173 grams carbs
29 - 34 grams fat
115 - 134 grams protein

The carbs aren't that far off but the differences in fat and protein are huge! I guess I'll try to stay somewhere in between the two.


MustangMolly
11-29-2012, 03:13 PM
So this information isn't anywhere to be found, but I NEED this info in order to prepare for maintenance. It kind of blows my mind that there is so little information available on how we are to maintain our weight for the rest of our lives, and how so much information is available for the 2 week Phase 3 breakfast. I need more info than the food separation thing.

So I checked out a few websites and found it interesting that while they all indicate that for my age (50 next month), height (exactly five feet) and weight (110 pounds) I need around 1300 - 1500 calories to maintain 110 pounds, the macronutrients really differ depending on where you look.

USDA website as well as the Canada Food Guide indicates:
200 grams carbs (50% of diet)
52 grams fat (30% of diet)
80 grams protein (20% of diet)

BodyBuilding.com says:
148 - 173 grams carbs
29 - 34 grams fat
115 - 134 grams protein

The carbs aren't that far off but the differences in fat and protein are huge! I guess I'll try to stay somewhere in between the two.

Wow, I'm no where near phase 2 let alone maintenance, but 50% of the diet being carbs seems quite high to me. Of course I know there is a difference between good carbs and bad carbs but that just seems high.

scorbett1103
11-29-2012, 03:19 PM
You may find a little more information here, it is Dr Tran's website (the creator of the IP diet). But from everything I have been reading, the POINT in maintenance is that you DON'T have to count macronutrients if you are eating according to the maintenance guidelines and just separating your fat/carb meals. I personally would prefer more strict guidelines, but I just don't think that's how maintenance is meant to work.

http://www.trantiendiet.com/site/spip.php?article253


fitgirl2012
11-29-2012, 03:37 PM
I agree with Scorbett. I've been doing some research myself...including reading the "Life After Phase 1" sticky, which I found REALLY helpful!! But separation of carbs from fats seems to be key.

I'll be meeting with my coach this afternoon, primarily to get me started with phase 3 (1st breakfast tomorrow!!!). I have actually put together some questions for her regarding phase 4. In doing so, I have outlined my typical day of what I ate before starting this program (and have noted my wonderful combos of fat & carbs!)...then I created a potential daily menu for phase 4. We'll see what she has to say (but I'm sure she'll be more focused on just getting me started correctly on phase 3!).

Another thing to consider in all of this is the intensity/length of time of your workouts. I plan to visit a site to see roughly the amount of calories I will burn with my hour/hour & 1/2 long strength training, plyo & ect...then compare that to my daily menu. From what I heard, everyone is different...what works for one person in phase 4 may not work for another...it's something that we will tweak in those first few weeks of phase 4.

slow2lose
11-29-2012, 03:39 PM
You may find a little more information here, it is Dr Tran's website (the creator of the IP diet). But from everything I have been reading, the POINT in maintenance is that you DON'T have to count macronutrients if you are eating according to the maintenance guidelines and just separating your fat/carb meals. I personally would prefer more strict guidelines, but I just don't think that's how maintenance is meant to work.

http://www.trantiendiet.com/site/spip.php?article253

I don't want to do it for the rest of my life, but I think it would be good at first to have a basic idea of what you need in terms of calories, carbs, proteins and fats. Not to obsess on it, just to use as a guideline until you are comfortable and have an idea of what you need to do in order to maintain. I really believe IP should work on this a bit - esp. for us anal types that need a mathematical formula in order to live. :D Everything I do goes into a spreadsheet, that's just the way I am.

slow2lose
11-29-2012, 03:49 PM
It's been a quiet day at work today and I've just immersed myself in this all day - I have spreadsheets and charts from Fitday all over my desk trying to get a handle on it. I've counted cals my whole life - it's a very hard habit to quit. Even on WW when I counted points, I would sometimes simultaneously use FitDay to count cals etc. - I've entered thousands of foods into it over the years.

I was actually quite depressed this morning when I read that link Scorbett posted. It sounded like food jail - so many restrictions!!!!!!!! I texted my Coach about it and she put me at ease. Even when I attended a presentation by the IP area rep last week he made it sound so much easier than that sheet did.

If I had to follow that guideline exactly I think I'd be doing one day on/one day off IP LOL. Way too much talk about WF products too - for me if I never see another one of those I'll be happy. I just want to buy normal supermarket foods and I don't want to make every single thing from scratch. I want a nice gourment BBQ sauce for my meat. I'm planning to throw away every WF item in my house as soon as I start Phase 1 - and I'm not carrying around those individual packets anymore either.

WF served me well on P1, but I always thought they were very artificial tasting - but on the other side of the coin I don't want to make my own salad dressing every day either - esp. since I'm not a big fan of oil/vinegar dressings to begin with.

My tastes really haven't changed that much since I started IP - there were certain things I was eating cause I had to, but knew I'd never eat them again as soon as I was done - zucchini, cucumber, cauliflower - I choked it down cause I had to, but I won't miss it when it's gone.

The only thing I've grown to love are turnip fries - those I will eat forever!!!

I agree with Scorbett. I've been doing some research myself...including reading the "Life After Phase 1" sticky, which I found REALLY helpful!! But separation of carbs from fats seems to be key.

I'll be meeting with my coach this afternoon, primarily to get me started with phase 3 (1st breakfast tomorrow!!!). I have actually put together some questions for her regarding phase 4. In doing so, I have outlined my typical day of what I ate before starting this program (and have noted my wonderful combos of fat & carbs!)...then I created a potential daily menu for phase 4. We'll see what she has to say (but I'm sure she'll be more focused on just getting me started correctly on phase 3!).

Another thing to consider in all of this is the intensity/length of time of your workouts. I plan to visit a site to see roughly the amount of calories I will burn with my hour/hour & 1/2 long strength training, plyo & ect...then compare that to my daily menu. From what I heard, everyone is different...what works for one person in phase 4 may not work for another...it's something that we will tweak in those first few weeks of phase 4.

southern
11-29-2012, 03:51 PM
your protein intake should be like your lean body mass. if you're 110 lbs, 115g protein is more than necessary.

Ishbel
11-29-2012, 03:55 PM
So this information isn't anywhere to be found, but I NEED this info in order to prepare for maintenance. It kind of blows my mind that there is so little information available on how we are to maintain our weight for the rest of our lives, and how so much information is available for the 2 week Phase 3 breakfast. I need more info than the food separation thing.

So I checked out a few websites and found it interesting that while they all indicate that for my age (50 next month), height (exactly five feet) and weight (110 pounds) I need around 1300 - 1500 calories to maintain 110 pounds, the macronutrients really differ depending on where you look.

USDA website as well as the Canada Food Guide indicates:
200 grams carbs (50% of diet)
52 grams fat (30% of diet)
80 grams protein (20% of diet)

BodyBuilding.com says:
148 - 173 grams carbs
29 - 34 grams fat
115 - 134 grams protein

The carbs aren't that far off but the differences in fat and protein are huge! I guess I'll try to stay somewhere in between the two.

I can't speak for the USA but Canada Food Guide is 'recommended' - everyone is different, be sure to listen to your body when you enter into maintenance. It fluctuates and really I KNOW I could not eat 200 grams of carbs and stay at my weight. That being said I know people who've lost weight following the guide, I couldn't.

Don't let it feel like food jail, I was anxious at the beginning and it's settled (but flares up)...go with what your comfortable and count carbs and cals if you feel the 'need'. Not everyone does, some people go by how they feel in their clothes. Personally stretchy pants never did me any favors so I don't trust my pants but I track.

I'm hopeful that one day I won't need to track and I too can go by how I feel....in fact I know KNOW that one day I will no longer be as rigid as it will just be something I do everyday.

slow2lose
11-29-2012, 04:05 PM
I've always been scared of Phase 4, and it's really starting to make me depressed now. For the 8 weeks that I was on Phase 1 I had to "white knuckle" it. It was the HARDEST thing I've ever done in my life, and every single day on it was a huge test of my will power. I've said before that the only reason I could live that way was because I knew there was a light at the end of the tunnel - I knew the day was coming that Phase 3 was coming (Phase 2 was awful for me, I never really did it - more meat - yuck), and I could live again.

I really didn't know what Phase 4 entailed, but now that I've seen the restrictions (food separation is not going to be easy) and other suggestions/requirements, I'm afraid I'm going to have to spend the rest of my life white-knuckling it too, and that is no way to live.

I've never enjoyed eating meat, I did it because I had to in order to do this program, but I'm worried about having to eat so much of it for the rest of my life - esp. when they say we still have to avoid sauces - that was what I was looking forward to.

I know we get the one cheat day, but I'm just not sure that day will do it for me. It's the other 5 days that worry me. I've also been a very spontaneous person - we have no kids and don't always plan every single day. Some days we just want to go out to eat instead of eating at home. I don't want to plan every meal - it's just not my lifestyle.

Anyway, I know that's a big rant, I just hope I can make it work.

Ishbel
11-29-2012, 04:09 PM
it's fat/carb separation...what restrictions...do you have a coach?

Ever thought of putting some of this in the actual 'maintenance' thread...you aren't the only one that has some anxiety over Phase 4 and there are a lot of 'new' maintainers just starting Phase 4.

slow2lose
11-29-2012, 04:51 PM
it's fat/carb separation...what restrictions...do you have a coach?

Ever thought of putting some of this in the actual 'maintenance' thread...you aren't the only one that has some anxiety over Phase 4 and there are a lot of 'new' maintainers just starting Phase 4.

Oh yes, and a very very good one at that!! We talk all the time but sometimes I still like to come on here too.

Some of the things on the sheet posted that were a downer:

limiting things like fruit juice, nuts, bananas (they say only have a banana on a cheat day - to me a banana isn't a cheat - it's a life saver when I'm running around), no fruit on the bottom yogurt, what about a ham a cheese sandwich? Can't have cheese and bread - that would be a lunch staple for me, still no caramelized onions!!?? Shoot me now - and no supermarket mayos or salad dressings - they seem to suggest everything be home made. Not gonna happen for me. The McDonalds "On the Road Emergency" Meal was a joke - throw everything away that comes with it and just have the WF dressing is pretty much the crux of that scenario. Get a Quarter Pounder - no bread, ketchup, onions or relish. Like that just isn't reality. I'm not suggesting we all hit up McDonald's for a Quarter Pounder every day - but don't give it as a suggestion if you have to throw away everything that comes with it.

And forget about store bought mayo, ketchup, BBQ sauce, jams, syrups and salad dressings, unlesss they are WF. Forgot about living then for me.

Ishbel
11-29-2012, 05:02 PM
Oh yes, and a very very good one at that!! We talk all the time but sometimes I still like to come on here too.

Some of the things on the sheet posted that were a downer:

limiting things like fruit juice, nuts, bananas (they say only have a banana on a cheat day - to me a banana isn't a cheat - it's a life saver when I'm running around), no fruit on the bottom yogurt, what about a ham a cheese sandwich? Can't have cheese and bread - that would be a lunch staple for me, still no caramelized onions!!?? Shoot me now - and no supermarket mayos or salad dressings - they seem to suggest everything be home made. Not gonna happen for me. The McDonalds "On the Road Emergency" Meal was a joke - throw everything away that comes with it and just have the WF dressing is pretty much the crux of that scenario. Get a Quarter Pounder - no bread, ketchup, onions or relish. Like that just isn't reality. I'm not suggesting we all hit up McDonald's for a Quarter Pounder every day - but don't give it as a suggestion if you have to throw away everything that comes with it.

And forget about store bought mayo, ketchup, BBQ sauce, jams, syrups and salad dressings, unlesss they are WF. Forgot about living then for me.


Ok, I have carmalized onions, I have store bought mayo, (keep low carb ketchup), jams, syrups, salad dressings etc. Full fat salad (Kraft thousand island) on my salad at lunch...whathuh? I have no sugar added ED Smith jam (bought at the store) in the morning with my KRAFT natural peanut butter. MacDonalds? ...again whathuh? I keep the WF at a minimum actually, that sounds like she's trying to sell you stuff???

Typically I don't eat out very much so I do keep everything made a home. I find banana's too carby for me so yes I keep that to a free day but I don't really 'prefer' banana's anyway. Add it, see what it does, it's a carb, so keep it as an afternoon snack (away from your fat meal)...I do keep nuts to the free day because I can't stop at just 100 calories, some people can.

I think you're over thinking this...keep the fats/carbs seperate...will that mean changing how you eat? You bet, I definately changed the way I eat compared to what I was 145 lbs ago.

Join the maintenance thread so you can have some 'buddies' and people to bounce ideas off of. Not everyone does maintenance the same way but generally people keep the carbs and the fat seperate. Which isn't a 'new' thing if you talk to people in the health industry.

LosingLawyer
11-29-2012, 05:11 PM
Oh yes, and a very very good one at that!! We talk all the time but sometimes I still like to come on here too.

Some of the things on the sheet posted that were a downer:

limiting things like fruit juice, nuts, bananas (they say only have a banana on a cheat day - to me a banana isn't a cheat - it's a life saver when I'm running around), no fruit on the bottom yogurt, what about a ham a cheese sandwich? Can't have cheese and bread - that would be a lunch staple for me, still no caramelized onions!!?? Shoot me now - and no supermarket mayos or salad dressings - they seem to suggest everything be home made. Not gonna happen for me. The McDonalds "On the Road Emergency" Meal was a joke - throw everything away that comes with it and just have the WF dressing is pretty much the crux of that scenario. Get a Quarter Pounder - no bread, ketchup, onions or relish. Like that just isn't reality. I'm not suggesting we all hit up McDonald's for a Quarter Pounder every day - but don't give it as a suggestion if you have to throw away everything that comes with it.

And forget about store bought mayo, ketchup, BBQ sauce, jams, syrups and salad dressings, unlesss they are WF. Forgot about living then for me.

I thought it was interesting, too, reading the four page phase 4 sheet recommendations. Some of the things they suggested (the continued use of WF, the use of "fat free" products, etc.) seem pretty crazy to me. I don't really like the WF stuff and don't use any of it (too artificial tasting for me). Homemade mayo is zero carb, same with home made caesar (and some store bought brands of both - the full fat kind of course). Most of the "fat free" products on the market are loaded with sugar, carbs or other chemicals, so I don't intend to go back to eating those types of foods.

I lurk in the maintainers thread and I think you'll find that you don't have to be as rigid as the phase 4 sheet says, as long as you follow the main guidelines. For example, I see a lot of people on the maintainers thread who use nuts as a snack everyday, use full fat products, etc. You just have to experiment and figure out what works for you.

Ishbel
11-29-2012, 05:24 PM
I lurk in the maintainers thread and I think you'll find that you don't have to be as rigid as the phase 4 sheet says, as long as you follow the main guidelines. For example, I see a lot of people on the maintainers thread who use nuts as a snack everyday, use full fat products, etc. You just have to experiment and figure out what works for you.

"LIKE"

I'm not sure what sheet everyone is talking about so I'm kinda feeling a little 'lost' with all the 'restrictions' but my Phase 4 sheet didn't say ALL of that.

That being said, I do remember reading "stay away from banana's" but I tested that theory on myself and I DO have to stay away where others don't.

Dumb it down and keep the fats and carbs separate and add slowly.

patns
11-29-2012, 05:27 PM
I think most of what you read in IP is aimed at those of us who have real metabolism issues and really have to watch everything we eat very carefully.
You really didn't have much to lose in the first place so your metabolism is likely working fine and will adjust easily to natural foods again.
We shorties do have to really exercise portion control as you are likely very used to doing.

Just add the things back gradually and monitor what happens. You may not have to be as restricted as many people have to be.
I did notice on the maintenance thread people who quickly add exercise back do really well so that is something to figure into the equation.

As for the carbs, many people think North Americans are so overweight because the US and Canadian guides put carbs first and it really should be lean protein first.

I think you can easily do well under 200 carbs without really noticing.

Kate1188
11-29-2012, 06:17 PM
Just keep fats and carbs separated. Try not to stress about it. If you have a ham and cheese sandwich one day it's just a minor slip. Just don't make a habit of it everyday. I think you will be pleasantly surprised how well you do in phase 4. Just use the sheet as a guideline. My coach said you don't have to be perfect like phase 1.

scorbett1103
11-29-2012, 09:46 PM
RE: store bought sauces, dressings,etc - I really think the "restrictions" on those are due to the amount of sugar used unnecessarily in them. Hidden carbs are everywhere in shelf stable food. At least if I make it myself I know exactly what's gone into it. I have a husband who is a Type 1 diabetic and man, you learn fast that carbs show up where they really shouldn't be.

Ishbel
11-29-2012, 10:54 PM
Agreed....teach yourself with your own body....maintenance really only has one rule. Fats and carbs don't go together....the rest are rules you make for yourself.

JohnP
11-29-2012, 11:21 PM
I really didn't know what Phase 4 entailed, but now that I've seen the restrictions (food separation is not going to be easy) and other suggestions/requirements, I'm afraid I'm going to have to spend the rest of my life white-knuckling it too, and that is no way to live.

I've never enjoyed eating meat, I did it because I had to in order to do this program, but I'm worried about having to eat so much of it for the rest of my life - esp. when they say we still have to avoid sauces - that was what I was looking forward to.

Lets get you some help. As you know I am a fan of science. One of my favorite experts is Alan Aragon. Here is what he has to say about the combining of carbs and fats.

"The bottom line is that as long as you’re aware of your macronutrient targets for the day, go ahead and sludge that peanut butter into your oatmeal if your little heart desires it. Leave the neurotic eating behaviors for those with a lot of faith in fairy tales."

Full article here. (http://alanaragon.com/carbs-fat-friends-after-all.html)

As for eating meat. Not important. What is important is getting enough protein. The amount of protein you need really depends on how active you are. However - 100g of protein is overkill unless you're planning on being a professional bodybuilder. Protein requirements are higher when you're dieting to retain LBM but when you're maintaining they go down quite a bit. How much you need depends on whom you ask but even the high range would only be 60-75g at your small size.

Calories matter - protein matters. How you fill in the rest is up to you. This is why I constantly urge people to find a WOE (Way of eating) that works for them and they can live with for a long time. Dieting is actually easy. Keeping it off and not reverting to old habits is the tough part. So make it easy on yourself. Low carb, low fat - counting calories - following rules - there are many ways to attack it. Personally I loosely track calories and intermittent fast.

Timing doesn't matter. Number of meals doesn't matter. Calories matter. Protein matters. Micronutrients matter. The rest depends but if you're getting most of your food from whole food sources you're doing good.

On the point with sauces - you can of course have them but it might be best to mostly avoid them simply because calories are extremely difficult to track and most sauces are heavily calorie laden. So making them an occasional thing is probably the best plan if you're not willing to live without them.

slow2lose
12-01-2012, 09:46 AM
Honest go God John - you are always the voice of reason. Just reading your posts calms me - you should be a yoga instructor LOL. I'm all zen now. :D

Yeah I did go into a bit of a panic. I don't want to slather sauces on everything I eat - I know and understand nutrtion - I know my body very well and it's nutrtion needs - and I know I had a helluva time losing that 20+ pounds and I never ever want to go through that again. I was just scared of my life losing all spontenaity and fun and becoming a boring person planning out every single meal for the rest of my life. It's all about balance - eating so that I don't gain that weight back, but also being able to enjoy life without feeling like I'm stuck in food prison.

Thanks for the reality check - you ROCK!! And I will read your article.


Lets get you some help. As you know I am a fan of science. One of my favorite experts is Alan Aragon. Here is what he has to say about the combining of carbs and fats.

"The bottom line is that as long as you’re aware of your macronutrient targets for the day, go ahead and sludge that peanut butter into your oatmeal if your little heart desires it. Leave the neurotic eating behaviors for those with a lot of faith in fairy tales."

Full article here. (http://alanaragon.com/carbs-fat-friends-after-all.html)

As for eating meat. Not important. What is important is getting enough protein. The amount of protein you need really depends on how active you are. However - 100g of protein is overkill unless you're planning on being a professional bodybuilder. Protein requirements are higher when you're dieting to retain LBM but when you're maintaining they go down quite a bit. How much you need depends on whom you ask but even the high range would only be 60-75g at your small size.

Calories matter - protein matters. How you fill in the rest is up to you. This is why I constantly urge people to find a WOE (Way of eating) that works for them and they can live with for a long time. Dieting is actually easy. Keeping it off and not reverting to old habits is the tough part. So make it easy on yourself. Low carb, low fat - counting calories - following rules - there are many ways to attack it. Personally I loosely track calories and intermittent fast.

Timing doesn't matter. Number of meals doesn't matter. Calories matter. Protein matters. Micronutrients matter. The rest depends but if you're getting most of your food from whole food sources you're doing good.

On the point with sauces - you can of course have them but it might be best to mostly avoid them simply because calories are extremely difficult to track and most sauces are heavily calorie laden. So making them an occasional thing is probably the best plan if you're not willing to live without them.

slow2lose
12-01-2012, 10:02 AM
Ok, I have carmalized onions, I have store bought mayo, (keep low carb ketchup), jams, syrups, salad dressings etc. Full fat salad (Kraft thousand island) on my salad at lunch...whathuh? I have no sugar added ED Smith jam (bought at the store) in the morning with my KRAFT natural peanut butter. MacDonalds? ...again whathuh? I keep the WF at a minimum actually, that sounds like she's trying to sell you stuff???

Typically I don't eat out very much so I do keep everything made a home. I find banana's too carby for me so yes I keep that to a free day but I don't really 'prefer' banana's anyway. Add it, see what it does, it's a carb, so keep it as an afternoon snack (away from your fat meal)...I do keep nuts to the free day because I can't stop at just 100 calories, some people can.

I think you're over thinking this...keep the fats/carbs seperate...will that mean changing how you eat? You bet, I definately changed the way I eat compared to what I was 145 lbs ago.

Join the maintenance thread so you can have some 'buddies' and people to bounce ideas off of. Not everyone does maintenance the same way but generally people keep the carbs and the fat seperate. Which isn't a 'new' thing if you talk to people in the health industry.

Thanks for all that - my Coach also said I was overthinking it. It's great to see that you are having some of the things I mentioned and are doing well! Big relief for me!

I thought it was interesting, too, reading the four page phase 4 sheet recommendations. Some of the things they suggested (the continued use of WF, the use of "fat free" products, etc.) seem pretty crazy to me. I don't really like the WF stuff and don't use any of it (too artificial tasting for me). Homemade mayo is zero carb, same with home made caesar (and some store bought brands of both - the full fat kind of course). Most of the "fat free" products on the market are loaded with sugar, carbs or other chemicals, so I don't intend to go back to eating those types of foods.

I lurk in the maintainers thread and I think you'll find that you don't have to be as rigid as the phase 4 sheet says, as long as you follow the main guidelines. For example, I see a lot of people on the maintainers thread who use nuts as a snack everyday, use full fat products, etc. You just have to experiment and figure out what works for you.

Thanks for this - I'm glad I'm not the only one who found that sheet a bit crazy - it just didn't seem realistic to me at all - esp. the continued use of the WF products. Ick. My Coach also said she will work with me and help me get it fugured out.

"LIKE"

I'm not sure what sheet everyone is talking about so I'm kinda feeling a little 'lost' with all the 'restrictions' but my Phase 4 sheet didn't say ALL of that.

That being said, I do remember reading "stay away from banana's" but I tested that theory on myself and I DO have to stay away where others don't.

Dumb it down and keep the fats and carbs separate and add slowly.

Yes dumbing in down is what I need to do! It was a Phase 4 sheet that was posted somewhere on here and was different that the handout my Coach gave me - it had more guidelines and also more restrictions.

I think most of what you read in IP is aimed at those of us who have real metabolism issues and really have to watch everything we eat very carefully.
You really didn't have much to lose in the first place so your metabolism is likely working fine and will adjust easily to natural foods again.
We shorties do have to really exercise portion control as you are likely very used to doing.

Just add the things back gradually and monitor what happens. You may not have to be as restricted as many people have to be.
I did notice on the maintenance thread people who quickly add exercise back do really well so that is something to figure into the equation.

As for the carbs, many people think North Americans are so overweight because the US and Canadian guides put carbs first and it really should be lean protein first.

I think you can easily do well under 200 carbs without really noticing.

Well after I have my yummy Phase 3 breakfast I'm going for a workout so I'm glad to have that back in my life - and hoping it will help with maintenance. As I mentioned to John - I'm not looking to go back to how I ate before IP but I want some flexibility too. I think I've calmed down now and will be able to make this work.

Just keep fats and carbs separated. Try not to stress about it. If you have a ham and cheese sandwich one day it's just a minor slip. Just don't make a habit of it everyday. I think you will be pleasantly surprised how well you do in phase 4. Just use the sheet as a guideline. My coach said you don't have to be perfect like phase 1.

I never had one cheat in Phase 1 but it was pretty stressful! I was thinking I had to practice that kind of perfection 6 out of 7 days for the rest of my life and knew that wasn't realistic. The cheat day is great but sometimes life throws something unexpected at you and I never want to order another salad with no dressing at a restaurant!!

RE: store bought sauces, dressings,etc - I really think the "restrictions" on those are due to the amount of sugar used unnecessarily in them. Hidden carbs are everywhere in shelf stable food. At least if I make it myself I know exactly what's gone into it. I have a husband who is a Type 1 diabetic and man, you learn fast that carbs show up where they really shouldn't be.

I don't plan to go nuts with those things but if I want a tsp. of light mayo on my sandwich or want to have some light dressing on my salad I'm hoping I can make that work. Even with all the leaps and bounds I've made with my cooking skills on IP I'll never be one of those people who wants to spend hours in the kitchen and still don't enjoy food prep. I guess I'll just have to try things out and see how they work. I've always read labels so I'm used to looking for the bad stuff, but I don't think I have to be totally perfect - at least that's what I'm hoping.


Thanks to everyone for taking the the time to respond - you guys are great and have really helped as I enter into making this work!! :hug:

JohnP
12-02-2012, 02:35 AM
Honest go God John - you are always the voice of reason. Just reading your posts calms me - you should be a yoga instructor LOL. I'm all zen now. :D

That's the voice of science, not mine.:cool:

IP is a rules based diet. While you're losing weight following rules works for most because it's temporary. The real challenge is maintaining. If the rules of IP phase four would never work for me personally.

I added my own personal WOE to my sig. The rules I've come up with work for me and I think they could work for a lot of people with a little bit of individual modification.