If you are Type I diabetic you need to be careful to stay out of ketosis. Mild ketosis can start around 70-80 g carbs. ~100 g is safe. The alternative plan is meant to keep you out of ketosis. Why do you need to track on this plan? Shouldn't it be fine according to the rules? Unless you are very sensitive to carbs, a few grams will not make a huge difference. If you keep a caloric deficit, you will lose weight eventually.

I have a friend who has type 2 diabetes & is interested in doing IP. Is there a fact sheet about the Alternative Plan that I can send her? I'm not having very good luck with my internet search.

It is in the stickies

My coach gives the alternative plan to people who want to continue exercising at least 45 minutes at a time 4 days a week. She suggested I try it a while back and I did. I LOVED the flexibility of being able to have occassional fruit and dairy - especially because it's fruit harvest time and everything is fresh. I only did it for a week before deciding to go back to regular phase I. I just didn't trust myself to do the exercise and didn't want to slow my progress. But I think it's a great protocol and I may go back to it for a bit before I phase off.

Hey All, I lost 50lbs with the regular IP protocol. I switched to the Alternative plan because I am working out at the gym to get ready for ski season. Not exercising for 3.5 months was just weird to me. But I did it.

I have not seen the scale budge since I've been on the AP. If you are not in ketosis, then how does your body know to burn fat? I have been on a weight loss stall for about a month now and I'm getting very frustrated. I have 25lbs to go and I just want it GONE! UGH.

Any advice? I know the weight loss will be slower, and I am doing 30 min of strength training so I am building muscle, but at what point will the body say, "Okay new muscles, start burning calories!" Or I wonder how many weeks it will take for my body to adjust to the increase of carbs and calories and the exercise 3x a week. I've been sore and tired. And have three kids.

I know I sound like a complainer, but after so many weeks of great success, and then a plateau, I'm just beside myself! I am hovering over the 200 mark. I, mentally, need to break through that 200lbs barrier.

How long on AP?

Please note, many people confuse the alternative plan with using alternative products. What rainbow was asking about was the official IP plan for diabetics.
If your main concern is finacial you are probably looking for info about alternative products. There is much info about this on the site including in the stickies on the daily or weekend post each day.

I think I want to try to get onboard with this again. I have strayed..........not gained any lbs just inches in the wrong areas. Funny how that happens. Anyways, I know what I need to do, just need to do it!!!

I have used this site for a few years and don't know how to find the stickies?? Unless I am doing it and don't know it???

Stickies are posted above all the IP threads. It's written in red font.

Yes NashuaNutrition is an excellent source of alternative products for this program. The IP lady I check in with stocks Health Wise products for those who are maintenancing. I used the Health Wise prod. for my second round in loosing because it was cheaper and had great success with it. Now I find that the Health Smart and Protidiet on Nashua Nutrition are identical even the images on the box just a titled differently. I KNEW there had to be alternative products for IP. There can never be just one company that holds all the cards someone somewhere will have the same thing. :)

This post us about the IP Alternative Plan designed for Diabetics to use IP products and protocol but with some changes so they do not enter ketosis.

You want to post your info on the Alternative Products thread for those following the protocol but NOT buying IP products. There are TONS of products that fit IP nutritional guidelines but can be purchased elsewhere such as those in your post.

Sorry I'm still learning how to post and reply. My statement was in a reply to someone else. Now now trying the quote thing to see if that is how I was supposed to do it. Still new sorry.

Not a problem... Just wanted you and others to realize this thread is not about alternative "products" but rather an actual IP Alternative plan for diabetics. They are easily and often confused!!

I have been struggling to stay on plan with IP
I think I will try the alternative plan and see if I can do better at
sticking to the plan-I enjoy exercising so this may work out better for me!
I felt like I had died and gone to heaven when I ate my first piece of fruit this morning (Last time I ate fruit was at thanksgiving before I started IP)
I know my losses may be slower but if I stick to it and lose weight
its worth it!

I was wondering if there is a plan that just uses real food as an alternative to the ip products . I was on the ip program and reached my goal but I am finding it difficult to find anything for the maintenance part of it. Worse yet I'm noticing that the weight/fat is coming back. I cannot afford to go back on the program is there a link or thread that can help me do this. I'm new to this so I'm hoping this goes through. I'd appreciate any help I can get.

You don't need any products for the maintenance part - that's why it's lifelong maintenance... That being said - use MyFitnessPal.com faithfully so you can figure out your ratio of fats to carbs at lunch & dinner.
Trick two: Go crazy at Breakfast only - make yourself a pizza, eat spaghetti with parmesan, etc. BUT DON"T FORGET TO MEASURE PORTION SIZES!!!

I use Vega protein powder mix for a smoothie with water in Tropic Tango for snacks at home, and on the go, I take celery & a chunk of cheese, or a little tub of greek yogourt plain with a packet of stevia, or a Curves Chocolate Protein meal bar (1/2 cost of IP and high in fibre and protein - about the same calories).

You can use real food for your snacks - just be aware of what time of day and keep the carb snack for evening or mid morning, protein snack for mid afternoon.

Keeping those fats & carbs separate is the BIGGEST part of success now! You can do it, it just takes a bit of planning. You go, girl (msg me if you need help or examples of what I eat in a day)

:yes:

Liana

Alternative Phases
 

Yes gals, I did the Alternative Phases 1-3 because after the first couple of months or so, I didn't lose weight on regular phase 1 - I just got really constipated and ill with no energy. My body did way better with a bit of fruit, dairy, and higher carb choice. I lost about 2 lbs a week and felt a lot better and my digestive system worked better too.
I have never had a blood sugar problem so my coach and I just thought we would try it to see what happened. The calorie count of the regular phases was too low for my body to handle and I'm glad I did the alternate.

I'd suggest it to anyone who needs a shakeup - you can always go back to the regular plan every other week and it will still work.

I don't know about the ketosis part, but I still lowered bodyfat percentages and inches - now wearing size 2 & 4 skinny jeans again, so I know it works.

Hello Everyone-
I'm new to the forum and am interested in the IP Diet. My sister just started it but I was a little shocked by the start up price. At reviewing the alternative I think I can come pretty close..we will see. Another concern I had is I do Crossfit
workouts which are pretty intense and I do them 5 times weekly-I am not sure if the lunch will get me through the workout. Any advice ?
Thank you1

You will want to post this in the Alternative Products thread. This thread is the Alternative version of the IP plan for diabetics. It adds one fruit or grain item at each meal to keep out of ketosis. Confusing because the terms are so similar!!

But YES, many, many people do IP using alternative products at the lower cost and without a coach and are equally successful!

The first few weeks on IP it us not advised to do any exercise as you are adjusting to a dramatically lower caloric in take. Then after 3 weeks or so, many are able to add in light exercise that does not raise heart rate too much. Even at that, it is advisable to add an extra unrestricted packet (protein meal item) or an egg or two. The in take on IP is just too too low to sustain that level of exercise!

Supplements? Help!
 

I did IP a while back but this time I am going to try it on my own using alternatives. Are the supplements considered a MUST? I'm having a hard time finding them.

Thanks in advance!

You want to post this in the Alternative Products That Will Work in P1...

This thread is for an Alternative IP plan for diabetics and others who cannot go into Ketosis for health reasons. See my post above.

Many get them confused so no problem... Just repost in the other thread and also Daily Chat for more responses!

Hello everyone! I'm new to this site, Am currently on phase one of IP..
well.
Before I started I was working out everyday, eating 1500-2100 calories a day.
Now I'm 24 years old.. and Reallllly active.
So I've been on this for 2 weeks now.. Honestly.. It's been the worst 2 weeks of my life..
First of all, I work 9 hours a day in a busy oil rig camp.. So i'm going,going, going all day. And to go from 2000 down to 900 calories a day has been hard on my not only psychically but mentally as well. I toughed it out for 3 days. I didn't really workout. I was so exhausted and miserable to the point of tears (which is far from the real me). I went from 183 - 179. On the 4th day. I had enough and had a "real meal" (shepherds pie and Brussels sprouts) only the see the next day I gained 2 pounds.. Now since then i've been up and down, It's seems I can't get passed the 3rd day without being absolutely drained and just giving up just so I could feel normal.
Now, has anyone else been through this on IP and has made the switch to alternative IP?
I glanced over the alternative plan, I think I would MUCH rather like that plan.. I'm dying without fruit!
I'm so beyond miserable and at this point would much rather be fat then angry at the world all the time. I liked it SO much when I was working hard towards it myself in the gym, I was ALWAYS happy. But I plateaued at 184-187 for 2 months.. Hence why I've picked up this diet.

SO sorry for the long ramble. But is what i'm going through what you all go through?
Thanks for taking a minute to read this!

-Sharise xx

Shanise
You keep hitting the ketosis flu stage but them the carbs you eat make you feel temporarily better but don't help you move thru it.

To get all the IP benefits, tough it out and get in ketosis. Back off on any workouts other than short gentle walks until your body has adapted to ketosis (2-3 weeks).
Otherwise, there are much less expensive plans. You'll lose slower but maybe more tolerable for you.

Hello everyone! I'm transferring from original phase 1 to alternative phase 2. I like eating real food and it helps me to learn to eat balance (something I'm terrible at). So I was wondering if anyone lost all his or her weight this way? I can't wait to start working out again! I feel so much better already (first day done :-) )

Hi there. I am starting this thread up again for anyone on Alternative Protocol. Hope there is someone else out there!

I am on it for now waiting for dr approval for the regular program. I think I like this one better though. I'm ok with not going into ketosis. I have an Arrythmia problem so on meds that lower my blood pressure so may interfere with ketosis.

Is anyone still on Alternative Protocol? How are you doing on it?

Hi Sheena1966 I have to ask....is the alternative program just using alternative products other than IP? Sorry I am new and trying to figure this all out. My clinic does not follow the IP program that I have read about. So I am wondering if this is what you mean? I also have an Arrythmia and am on a blood thinner. I also have type 2 diabetes. Good luck to you.
I have lost 15lbs the first month.

Sparkles
Using alternative products is different than the IP alternative protocol.
It is for people who should not go into Ketosis for medical reasons.
You add one starch, one fruit, and one dairy each to one meal per day
(Example: starch to breakfast, dairy to lunch, and fruit to dinner)

Lisa, Thanks for clearing that up. I appreciate it!

I am pre-diabetic and I just love fruit and yogurt so the Alternative has always appealed to me. I wish they called it the "diabetic plan" to avoid all the confusion LOL... I'll keep an eye on this thread. Let me know how it's going. I may join you yet! Those berries keep calling my name....

I am on day 4 of the Alternative Protocol. I've lost 3 lbs so far. I'm liking it better. I stopped using the potassium and feel much better.

Sparkles, I hope I lose as fast as you. Have to say I am getting my energy back and sleeping much better. Love this diet! Usually I give up by day 2!

IP43. It looks like you are doing great on the regular plan. I find I don't even eat all the groups all of the time but it's nice to have that option. I will probably get a lecture about that from my coach! haha

Sheena, how are you doing on the alternate plan? I cannot stick with the other strict IP but do not want to give up my battle of the bulge. Considering starting the alternate plan tomorrow. I found the food list....I want to avoid bread but sweet potato and cous cous I can do. Does anyone know about carrots? Seems they would be better than corn as a carb choice.
Also, the fruit choices say fresh fruit and then there are examples. Is any fruit allowed? Specifically, I want to know if melon and pears are allowed?

Thanks!:D

KC just looking at my sheets now and you are right, carrots aren't listed as a starch carb and they are still specifically listed in the 'Not permitted outside of group choices' list. The fruit just says 1 serving - and then gives some examples, so you might want to do a bit of research on healthy serving sizes on google (maybe US Food guide).
It seems Group 3 dairy gives specific choices only and Group 1 starches gives specific choices only, but I'm not sure if that applies in the 'Not Permitted' list. I would not choose avocado or olives as they are high in both carbs & fats - the other veggies on the list can probably be used as Group 1 choices though. If you aren't working with a coach who can guide you on this, try what feels right and not like 'borderline cheating'. Best to follow the 'rules' and then you can't get too far off course, lol. Easier that way & remember this weight loss stage is only temporary - to get your body to use the fat reserves and not the glycogen stores.

Liana

I got the alternative plan lists from the sticky. I want to make sure I understand and follow the rules but comparing it to the other sheet there are differences. Alternative says 2 eggs are a protein, regular plan says whole eggs + egg whites. Regular plan allows tofu, alternate does not mention it. And I am confused about the carb choices because in the carb choice list it says corn, peas, or potatos are a choice, but then under vegetables says no carrots, corn, peas or potatos.

Those sheets from the stickies are a bit older I'd wager... Mine are from Dec 2013 so not the absolute newest, lol but they state 4 whole eggs & 2 whites and tofu is on the list of 'other' proteins. I think eggs have changed to 2 whole and 4 whites just this past month. I'd buy a regular dozen and a carton of Free Range whites - that way you don't waste any. That's how I did it until maintenance anyhow. Now I use the fats in my regular yolks as part of my maint. plan so no need for the extra whites for me. I'm also thinking -go for the potatoes carrots etc from the not permitted list AS YOUR GROUP 1 CHOICE, EXCEPT for the avocado & olives as those veggies ALSO contain a fair amount of fat, and you want your body to use up its own fat stores first.

Hello everyone,
I am on the alternative protocol Phase 1 as well ( Thanks to Liana). I am 4 pounds to goal and today is my weigh in. Hoping to move to Phase 2 soon.

Liana, I can't find your sheets int his thread. Can you point me to them?

Hi hope: here's the link but it is older - needs to be updated to full 8 oz of protein (no matter what kind) and tofu IS on the list, the two whole eggs should have added egg white (I believe 4, on the new May 2014 sheets).

http://www.3fatchicks.com/forum/4600703-post36.html

hopefully this will pull up the PDF for you.
Liana

Thats greatCath!! I might go alternate for a week during my trip as well!! it will be awesome if I get good results too!! As long as i lose 1-2 lbs/week with my gym and runs, I will be happy. I know some folks here like Lianawho lost weight and fat while on the alt plan. I will let the IP superstars answer ur query:) Good luck!!