Anyone in Phase III?

paperSkin · 03-19-2009, 02:07 PM

So I've been doing the fat smash diet.. I was really good for Phase I, where I lost 9 pounds. In Phase II, the weight loss slows down, which is expected, as it is not healthy to lose at such a fast rate. For the first two weeks of Phase II I was really good, but in the third week I added some low calorie whole wheat bread.. I just couldn't take the brown rice anymore.

I'm in Phase III now. Maybe Day 4, I think.. anyway.. I have lost 16lbs so far, and my husband has lost 19lbs. This diet is hard, but it is good. It really retrains the way you eat.

I see a big difference in our eating habits. The first big change is in respect to protein. Before, a meal wasn't a meal unless it had meat in it. That isn't the case anymore. We've integrated beans and lentils into our diet in a big way. We can go a day without meat and it is not a problem. When we do eat meat, its usually chicken or turkey, and we don't have a large amount.

We've limited our carbs to a reasonable amount. Instead of huge helpings of pasta, rice or bread, we limit it to a far smaller amount. Snacks are fruit, vegetables, hummus and salads. We don't drink juice anymore.

When we eat out or bring food in, we try and make the best choices and have smaller amounts.

We've incorporated a lot more exercise into our lives.

We have our bad days here and there, but keep trying and start fresh every day.

That being all said, and going into Phase III, I am worried that the weight loss will slow down even more. I was wondering if anyone is in Phase III of this diet, and what their findings are?

Have you considered changing plans at this point.. having learned a lot and incorporating the good new eating and active lifestyle into another plan.. like calorie counting?

JAF · 03-19-2009, 04:40 PM

I also hit a patch in the last week of P2 where I went off the wagon a bunch of times. I added an extra week and just transitioned into P3 eventually. I totally agree that the FSD changes your eating habits and getting to P3 wasn't the milestone I though it would be. Amazingly, my weight loss has been pretty steady (except that I lost 22 lbs in P1) and I'm a couple lbs away from the big five-o. I can't tell you how much working out contributes -- I built up from 40 min/day to now an hr+. On days I don't workout I usually stay the same or can even gain a 1/2 lb. The suggested trick of two-a-days really works if you have the time/discipline. It kickstarts your metabolism and even doing it twice a week has yielded amazing results. Another crucial thing is to stay in your fat burning zone (roughly 60-74% of your max heart rate). Another trick I haven't tried but will work is mixing in a day or two of P1 -- which will act like a mini "re-boot" for your metabolism and get you burning fat more efficiently.

paperSkin · 03-20-2009, 04:20 PM

WOW!! You are amazing! Almost 50 pounds is unreal.. 22 in Phase I alone.. seriously you must be eating some serious beans!! By two a days, you mean working out twice a day? Congradulations on your hard work and the amazing payoff.. you will be at goal really soon with the way you have committed to this! I think I need to take the exercising a little more seriously and I will continue to see good results. Thanks for your advice.

JAF · 03-20-2009, 05:21 PM

Anytime and thanks!! Yeah -- working out is (at least for me) a huge trigger and actually keeps me on the diet because it gets me results. That being said I feel a couple glasses of vino in my future tonight, which means the inevitable loaded fries order around 10 pm. But, as with every hiccup so far, I'll get back on the horse tomorrow. I get creative with my second workout on two-a-days. 40 min - an hr on either the recumbent bike (watching tv or playing xbox of course) or cross trainer is my norm. But I try to mix up the next workout (usually only 20-30 min) and range from either a good hard run on the treadmill or something completely non-heartrate/calorie burning counting based. Taking the dog for a jog, batting cages, really anything that gets me to break a sweat. Thanks again for the congrats and I honestly can't remember this being a backbreaking sacrifice (that's not to say it wasn't in the early going) -- which is a testament to the magic of this diet.

paperSkin · 03-30-2009, 07:44 PM

This two a day program you mentioned to me is great.. I notice two days after I do two workouts a day I get a huge drop.. it usually creeps back up if I don't do it again.. but at least I know it works!

JAF · 03-31-2009, 10:10 AM

Awesome that they work well for you also! I've found the later in the day I get my second workout in the better. Also, mix it up with your second workout -- instead of strictly doing low intensity cardio (w/in your fat burning zone) try a good hard run for 20 min. Then the scale will really start to cry.

ginaneric · 04-07-2009, 02:30 PM

Did you guys find that you'll lose more going back to phase 1 if you are eating the p2 and p3 stuff for a while? I gradually went into phase 2, hardly adding anything more, and my weight loss still almost went to a stop - maybe it went into starvation mode? I'm hoping that maybe someone can confirm that if I do the meat and other new things, that going back to p1 will yield better results. I wish the exercise would be more enjoyable, that's usually harder than the dietary restrictions...

paperSkin · 04-08-2009, 11:23 AM

My weight loss slowed down in Phase II and III but that is to be expected.. you have to remember that it is unhealthy to lose large amounts of weight at such a fast pace. The detox cleans out your system and pumps you up, but if you follow the plan and do the exercise you will lose in the other phases, just not as drastically. I lost 9 pounds in phase I and only 10 combined in phase II and III. But that is roughly 2 pounds a week so I can't complain.. and I haven't done the exercise program properly for Phase III.

JAF · 04-08-2009, 04:02 PM

Going back to detox is supposed to be meant as a kickstart for your metabolism, and like paper said is a reboot of sorts. It's not meant to be a permanent thing and if you're not incorporating P2 foods, I guess it's possible your weight loss has slowed becuase your body isn't getting enough (fill in the blank -- usually protein). I've found the exercise and eating schedule are equally important to this process. People think if they don't eat they can't gain weight, but the whole idea of the diet is to optimize the foods you eat. Your metabolism (weight loss) will definitely slow if you're not fueling your body on a regular basis. Your body gets used to getting food and buring through it on the schedule created by the book....so I guess my first thought is make sure you're eating at least 4-5 times per day, mix in P2 (or 3 or 4) foods within that schedule, and try to workout. Hope this helps.

ginaneric · 04-08-2009, 04:22 PM

Thanks for the insight. I'm still eating the 4-5 meals a day, I'm going to try to eat more of the new stuff. Unfortunately that leaves me with less fruits and veggies! But I guess that's ok - then a day or two in p1 will mean a little more to my body. I just had a cup of chocolate milk and 4 ginger snaps, and I can't believe how well that tasted!!!

Gina