Originally Posted by mperkows
Here is what I have been eating
Shake with 2 handfuls of spinach (unrestricted)
(Sometimes 2-3 egg whites if still hungry)
Protein Bar (restricted)
Salad with 2 cups of veggies (usually green bell peppers, cucumbers, celery, and lettuce), 4 oz of grilled chicken or tuna
2 cups of veggies (usually roasted broccoli) with 8 oz of shrimp or grilled chicken
Water: 100 oz and taking ALL vitamins along with 1 teaspoon sea salt and 2 teaspoons olive oil
I checked all my nutrition labels on shakes and protein bars and everything is fine so I am thinking it has something to be with regular food. I have been hungry at night so I have been having 4 oz extra chicken or shrimp so I wonder if that’s messing me up. I know someone said we can have extra protein during week one if we are super hungry just until our bodies get use to this change.
First of all like most new IPers you will need to see on here a bunch of times that weight fluctuates daily sometimes as much as 4-5 lbs!! (You have to eat 3500 calories to gain a pound of fat, so you did not gain weight, you probably gained water other fluids or waste!) You have weekly (not daily) weigh ins for that reason. You want to see a downward trend over weeks. If you are 100% OP you are loosing! Stay off the scale between weigh ins and you will be less stressed.
IP guideline is to have an extra (unrestricted) PACKET in your first couple weeks, not extra protein (though two egg whites are also ok). If you read extra protein on here, it was not IP rules. It may have worked fine for that person but it may not for you! Some IP coaches allow split protein and some don't.
Restricteds are already factored in to the already low calorie/carb/fat count if Iap and are meant to be eaten one per day. Some people do limit them, but it doesn't particularly mean it helps them. Personal choice. But they are meant to keep you satisfied with a sweet or salty item each day .
Spinach isn't "free." It is listed on your IP sheet clearly under veggies. So you need to measure and count it in your shake. However, lettuce is unrestricted (you listed it in your veggies so not sure if you counted it.) hungry? Eat unlimited lettuce!
These adjustments wil get you 100% OP and within a couple days (or even sooner) you will hit Ketosis and the hunger will subside.
Hang in there!!!