Thanks! 1 More week of phase 1 and then I'll be moving on to one week of phase 2 and 2 weeks of phase 3. We changed my goal to 120 instead of 115.
She said that most of the days on vacation I should try to stick to phase 3 but some of the days I can add in grains/carbs for dinners out. We'll see how that goes!

How exciting to be so close to goal! Have you been buying new clothes already?

I bought 3 bathing suits and 2 sundresses from Tommy Bahama. I'm sure they will fit in 6-8 weeks when I'll really be wearing them.

Hey all

Have a quick question about phase 2, will be heading into phase 2 in about 2 weeks time and my coach who is registered nutritionist is going to transition me to breakfast first, keeping the IP lunch and snack, I know by this forum that it's the lunch that comes first in P2 and breakfast in Phase 3, has anyone done something similar?

cheers/s...

Fun! I haven't bought anything new yet. I really need work clothes but I get excited about weekends because I can wear old jeans I used to fit into. I tried on 2 pairs of skinny jeans I had and they were too big! hehe
My coach gave me the handout that has been posted on the boards and said that we'll just be changing our lunch to animal protein.. not sure where your coach got their info or why they are doing it that way.. What does she want you to have for breakfast? For phase three we change our breakfasts to carbs, fats, dairy, and fruits...

My coach is open to either lunch or breakfast...

Bumpity Bump Bump Bump! I am scared to move to phase 3!!!!

Easier: Find the Phase 3 breakfast thread. I learned all I needed to know there. It really isn't so scary if you spend some time learning ahead-of-time & have a plan going into it.

There is also a much newer thread where people have been talking about P3. The last post on this one before yours was over a year ago

http://www.3fatchicks.com/forum/idea...phase-3-a.html

Hi! Everyone has some worries about going from the super structure of P1 to the land of P3 where you have options!!! :) Trust us you will love it! (And P4 is even scarier ;)!) and in P4 we're all so different that you'll have to learn what works and doesn't work for you..

You'll do great! Enjoy!!!!!!!!!!!!!!!!!!!!!!!!!! Yummo!!!!

Thank you Lisa and NE! I have been reading all the threads, and actually made the jump this morning after 2 hours of calculations and debate. It is so weird to be eating real food again...

1 slice Dave's Killer Bread 60 cal slice
1 tbsp almond butter
1 cup peach
1/2 cup cottage cheese, 2%
1/2 cup scrambled egg whites
almond milk in my coffee

I totally enjoyed it, and made it through lunch..onwards to dinner. My concern is that I don't want to slip...I am worried the carbs will trigger cravings for more carbs...

I have a question about phase 2 and beyond - my clinic gave me handouts that say 8oz of protein for lunch and dinner. The handouts that I have seen here say 7oz chicken or fish and 5oz beef. Did the structure change and does my clinic use older handouts? If anyone happens to know, please clarify for me. Thanks!

I'll link the newest protocol sheets for you. It is 8 oz. Other things you're looking at are older sheets.

Edit: Link to post with most recent protocol sheets

Thanks Lisa! Glad the 8oz is the correct one!

Life after Phase 1- renew
 

After spending a lot of time reading the original "Life after Phase 1" and "the Sequel", it seemed to me that we need a place to talk about Phase 2 & 3 and the transition to Phase 4 (maintainers). I know that we have some wonderful veterans out there that can help shed some light on the phase off process.

In the original "Life after Phase 1" started by Novak, they discussed the protocols, sample breakfast menus, recipes and concerns.

So IP vets, what are your favorite Phase 3 breakfasts?

Slipfree - my coach added stuff back into my P3 breakfasts slowly. Added grains the first week, fruits the second week and my own protein and dairy towards the end of the second week. It worked well for me and I didn't gain any weight in P3.

I still pretty much eat a P3 breakfast. Today it was:

1/2 cup Mountain High vanilla yogurt
1 cup sliced strawberries
1 slice Dave's Killer Bread 21 grain
1 tbsp Adams All Natural Peanut Butter
1 hard boiled egg

I vary the fruit, switch out Kashi Go Lean cereal for the bread or use pumpkin flax granola, use labneh or butter on my bread sometimes... you get the idea.

Congrats on your success!

Favorite P3 breakfast is my own homemade pizza with lower fat cheese, lots of veg, and shrimp or diced chicken breast on it! AND, not even needing to include it for Funday in P4! But I have to be in the mood to cook, and have the time... On a day when I need something quick: pc of Onion Cheese GF toast, tuna & dab of Greek yogourt mixed with Patak's Hot Lime Pickle, lots of romaine on top of this open face sandwich, and a 1/2 c of raspberries to finish.

:chef::chef::chef: Liana
Savoury is where it's at!!

Thanks Ruth Ann, you are always so supportive. I meet with the coach next Sat. And begin Phase 3 that day. I have the need for information because that gives me power over my trepidation. Moving through these Phases can be daunting after so many months of Phase 1. I figure that I can not be the only one out there right now that is feeling this way.

I am interested in specific products that work for Phase 3 breakfasts. Cereal/granola in particular, because I foresee yogurt,fruit, cereal, low carb toast and nut butter as my go to during the school week. Have to be at school by 7:00. I have not in the past been a morning eater, but I am determined to do this right.

Best breakfast thread is this one
http://www.3fatchicks.com/forum/idea...ast-ideas.html

yes, it takes time to look through but oh my! Great ideas.

I needed Gluten-free so I made muffins (or pancakes) from flax & almond meal and coconut flour. I made them ahead-of-time, added a whole egg & sometimes some nut butter, along with some (homemade) plain yogurt with fruit.


The thread has the granola recommendations, however.
The time I spent reading the thread was time well spent because it helped reduce my fear

Thanks Lisa! Definitely searched that query, but did not get this thread. I will start reading :)

Update: I did read this whole thread! Brain must be on overload.

I like Ezekial bread, Thomas thin bagels, steel cut oats when I have grains, which I do not have very often. Love all berries, blackberries, strawberries, blueberries, rasberries. Like the morningstar and boca sausage products. Also have bacon a couple times a week, and eggs are always easy. I like Chaboni greek yogurt a lot.

I had to study it & go back several times to really figure it out.
It wasn't until I plugged my own meals into MFP that I got a clear picture of my own plan.

Mostly 3 breakfasts: One with a paleo muffin, one with corn tortillas (and huevos rancheros) and...hmmm...guess mostly 2 breakfasts! I just changed up the paleo muffin for a paleo pancake, instead.

Is anyone else out there currently in Phase 2 or Phase 3?

Phase 3 breakfast:

3/4 cup plain Greek yogurt (Kirkland)
1 cup fresh strawberries or 1 cup organic frozen mangoes
2 pieces Freybe Canadian back bacon
2 pieces Silver Hills Little Big Bread
1 tablespoon Maranatha Almond Butter or 2 tsp butter

you could add a hard boiled egg but I'm very full after eating all this and the greek yogurt has a lot of protein.

I sometimes eat the following as a low carb option:

2 eggs scrambled with onions/zucchini/peppers/spinach and some cheese with 2pieces of bacon

or

1 minute Skinny Muffin

1/4 cup ground flaxseed
1 tsp coconut oil
1 tsp baking powder
1 pkg stevia
1 tsp cinnamon
1 egg

mix thoroughly in a coffee mug and microwave for 50 seconds. top with butter!

Thanks everyone! Would love to have more suggestions for Phase 3.

My absolute favourite Phase 3 breakfast:

2 pieces squirelly bread toasted
1 tsp butter
2 poached eggs
2 pcs bacon
1/2 grapefruit

Seemed like so much at first. I got it from a sample menu my coach sent me.

Thanks Hawaii! Seems weird to me that there aren't more people in Phase 2 or 3 right now. I know there are a whole slew of Oct. Newbies right behind me and I thought it would be good to have a current thread with easy information.

Thank you for starting the thread slipfree. I am going to start phase 2 next week and have been wondering about what phase 3 will look like. Do we eat any packets during phase 3? I am nervous about dropping my bars and crisps... I look forward to them everyday! :)

Proudmama, I am so with you on missing my bars and crisps. :)

On Phase 2, you get to keep one restricted, one unrestricted.
On Phase 3, you get 1 IP snack.

I am finding the increase of regular protein to be work. I am not a bulk eater, that is why I did not mind Phase 1 for the most part. Doing everything I can to make the Phase off successful though.

So today was the first day of Phase 3

My breakfast was-
1 piece of Ezekiel bread
1 tablespoon of almond butter
1/2 cup blueberries
1/2 cup strawberries
1 cup 0% fat Greek yogurt
1/8 Bare Naked vanilla granola

My breaky this morning- seriously like cheesecake but more satisfying and left me "feelin' like a righteous mama!"

BREAKFAST Calories Carbs Fat Protein Fiber Sugar
Nuts.com - Raw Pepitas, No Shell Pumpkin Seeds, 14 g 85 2 7 5 2 0 
Raspberries - Raw, 0.5 cup 32 7 0 1 4 3 
Olympic - Krema Greek Yogurt 11% Plain, 3/4 cup (175g) 250 12 19 7 0 11
Fresh - Mandarin Orange, Medium, 1 Mandarin 53 13 0 1 2 11 

420 34 26 14 8 25
Calories Carbs Fat Protein Fiber Sugar

I put a bit of Vanilla Krisda Stevia packet in to flavour & sweeten the yogourt a little.

Those of you on P3 may want to tone the fat% down in the yogourt, go for 6% though or you won't have 'cheesecake.' :lol3:
You could also up your berries and cut the mandarin to lower carbs if needed. My breakfast is almost anything goes as long as it's not empty of nutrition (no danish, poptart, donut, etc)
Liana

Me! I am in Phase 2 and seem stuck. I don't feel ready, physically or emotionally, to move to Phase 3. I can't explain why. I really don't know why. I am feeling less "on top of things" than I ever have regarding IP. Isn't that strange? I should be feeling successful, but instead I feel perched on the edge of failure. I am in the middle of reading The Beck Diet Solution in search of answers.

And suddenly, I feel fat again. I am becoming very conscious, focused even, on flaws or "signs" that I am still overweight, like when I am sitting and my stomach bulges out a bit. I mean. Do I really expect that I am going to have a perfectly flat stomach after this many years overweight? No. A year ago at this time I would have been thrilled to know I would look how I look now, far from perfect as I am. I dunno. Mind is trying to work some tricks on me and it is scaring me a bit.

Thanks for starting this thread . . . I most certainly need it.

Hi Sylviesgirl,

Take a deep breath. You are going to be fine. It is scary, because we have rocked phase 1 and there is a lot of comfort in knowing the strict parameters. I have not enjoyed Phase 2 because there is so much real protein to eat! Today was my first Phase 3 day and it has been fine.

The same things that =success on phase 1 are still needed in Phase 3: planning, good choices and determination. I spent a lot of time reading the original threads about Phase 3. Information gives me comfort and a feeling of control.

As for your body awareness, I think it is normal. I went to a phantom fat workshop at my clinic. Accepting and loving our bodies just the way they are- is key to keeping the weight off. They recommended changing any negative self talk immediately to a positive comment. Focusing on your assets, no one is perfect. Putting progress pictures where you can see them everyday. I keep reminding myself of the clothing size that I am wearing now. No one in that size is fat!

Also, the question of what comes next can be daunting! Wanting to lose the weight took emotional focus. Working to lose weight has taken effort and intense focus. Now, keeping it off will take even more focus.

No cravings have come back yet. And... I can tell you right now, if you eat all the food in Phase 3 there is no way that you will be hungry. You will be without the positive feedback of losing on the scale, but the mental change will be satisfaction at maintaining your goal number.

We can do this! Phase 1 will always be a tool that we can use, but we are ready.

Thanks Slipfree! I can tell that you understand exactly what I am going through. Yes, I have found much comfort in the strict and simple parameters of Phase 1. I am finding Phase 2 to be more work as there is meat/fresh protein for lunch and that is not as quick or portable as a RTD. But, both phases harmonize with my "all or nothing" personality. I have adapted to "nothing" and find it comforting. (That sounds quite masochistic, doesn't it? lol) "Nothing" meaning no choices, really, no room for "gray area." I feel trepidations about managing the gray areas. I need to look at this as the next frontier and find as much satisfaction in conquering it as I found in conquering Phase 1 and weight loss in general. -deep breaths-

I have been experiencing much more hunger lately. Did you experience that on Phase 2? I don't know it if is related to Phase 2 or if it is just time to start eating like a regular human being now. I have some feeling in the back of my mind that I have been on Phase 1 a little too long and that hunger is just sort of building and building. Anyway, it's comforting to hear that perhaps that hunger will dissipate some on Phase 3.

Sylviesgirl

I was a little hungrier on Phase 2 but I did not eat all 16 ounces of protein. I confessed to my coach today :(. I was cravings hungry though- I missed my packets. Today though, I have followed the protocol perfectly and I am full and satisfied.

This can not be about perfection, because we are human. This is for the rest of our lives, we are bound to have some slips. If that happens, my philosophy is fall 3 times, get up four.

Found these suggestions posted on an old thread:

Waffles with Strawberries and WF Syrup on top, Cottage Cheese and Sausage Links!
Kashi 7 Grain Waffles (2): 150 cal, 18g NCarbs, 5g Fat, 4g Protein
Strawberries (1 cup sliced): 53 cal, 9.5g NCarbs, 0 Fat, 1.1g Protein
Breakstone 2% Cottage Cheese (2- 4oz containers): 180 cal, 12g NCarbs, 5g Fat, 21g Protein
Boca Breakfast Sausage Links (3 links): 105 cal, 4.5g NCarbs, 4.5g Fat, 12g Protein

Totals: 488 cal, 44g Net Carbs, 14.5g Fat, 38.1g Protein (you can always have less sausage links if it's too much protein for you)



2 Slices of Toast with Cream Cheese, Strawberries and Sausage Links!
Arnold HealthFull 10 Grain Bread(2 slices): 160 cal, 24g NCarbs, 2g Fat, 10g Protein
Strawberries(1 cup sliced): 53 cal, 9.5g NCarbs, 0 fat, 1.1g Protein
Breakstone 2% Cottage Cheese(4oz containter): 90 cal, 6g NCarbs, 2.5g fat, 11g Protein
Boca Breakfast Sausage Links(2 Links): 70 Cal, 3g NCarbs, 3g fat, 8g Protein
Philly Nonfat Cream Cheese(two .75oz cups): 40 Cal, 2g NCarbs, 0 fat, 6g Protein

Totals: 413 calories, 44.5g Net Carbs, 7.5g Fat, 36.1g Protein



Kashi Go Lean Cereal with Almond Milk and Strawberries, and 2 Sausage Links
Kashi Go Lean Original Cereal(1.5 cups): 210 cal, 30g NCarbs, 1.5g fat, 19.5g Protein
Strawberries(1 cup sliced): 53 cal, 9.5g NCarbs, 0 fat, 1.1g Protein
Almond Milk(1 cup for cereal): 60 cal, 7g NCarbs, 2.5g fat, 1g Protein
Boca Breakfast Sausage Links(2 Links): 70 cal, 3g NCarbs, 3g fat, 8g Protein

Totals: 393 Calories, 49.5g Net Carbs, 7g Fat, 29.6g Protein




FiberOne Vanilla Yogurt with Muesli and Strawberries, 1 slice of Toast with Peanut Butter and Sausage Links
FiberOne Vanilla Yogurt(one 4oz container): 50 cal, 8g NCarbs, 0 fat, 3g Protein
Alpen Muesli - No Sugar Added(1/3 cup): 105 cal, 17g NCarbs, 1.5g fat, 3.5g Protein
Strawberries(1 cup sliced): 53 cal, 9.5g NCarbs, 0 fat, 1.1g Protein
Arnold HealthFull 10 Grain Bread(1 slice): 80 cal, 12g NCarbs, 1g Fat, 5g Protein
Smuckers Reduced Fat Natural Style Peanut Butter(1 tbsp): 95 cal, 5g NCarbs, 6g fat, 4g Protein
Boca Breakfast Sausage Links(3 Links): 105 cal, 4.5g NCarbs, 4.5g fat, 12g protein

Totals: 488 Calories, 56g Net Carbs, 13g Fat, 28.6g Protein



FiberOne Vanilla Yogurt with Maple Pecan Granola, Strawberries and 1 slice of Toast with Cream Cheese and Sausage Links
FiberOne Vanilla Yogurt(one 4oz container): 50 cal, 8g NCarbs, 0 fat, 3g Protein
Bear Naked Maple Pecan Granola(1/4 cup): 130 cal, 20g NCarbs, 4g fat, 3g Protein
Strawberries(1 cup sliced): 53 cal, 9.5g NCarbs, 0 fat, 1.1g Protein
Arnold HealthFull 10 Grain Bread(1 slice): 80 cal, 12g NCarbs, 1g Fat, 5g Protein
Philly NonFat Cream Cheese(one .75oz cup): 20 cal, 1g NCarbs, 0 fat, 3g Protein
Boca Breakfast Sausage Links(3 Links): 105 cal, 4.5g NCarbs, 4.5g fat, 12g protein

Totals: 438 Calories, 55g Net Carbs, 9.5g Fat, 27.1g Protein

All of these breakfasts sound fantastic. I don't know what is with me today. Reading all these delicious "recipes," almost chokes me up. It will be the first time in really my entire adult life that I will be eating real food in a normal context (not weight loss mode), feeling enjoyment and entitlement, no guilt or misgivings. Do you know what I mean? Since I was in high school, there was always some sort of weight issue. Every time I ate, I had a conversation running the back of my head about either, #1. how I was going to lose weight by making this choice, or, #2. how I was not going to lose weight by making this choice. To think now of just simply eating and fortifying my body, caring for it rather than trying to change it . . . well, it is emotional for me.

And, Slipfree, you're right. It can't be about "perfection." It needs to be a more "global" perspective. Just today, I "ate outside the lines" a bit. Not off-program, but ate things out of order and not necessarily out of honest hunger. Rather than freaking out and chucking the whole day and going wild (which is exactly what I would have done in my pre-IP days), I just focused on making the rest of the day balance out right and realizing that nothing was that out of whack in the first place.

Anyway, I'll stop yammering on here and see what recipes I have been stockpiling on Pinterest that I can add here . . .

Well, these certainly sound delicious. A bit high in protein, though???


Lemon Ricotta Pancakes
Ingredients
1 Egg
4 oz Egg Whites
1/3 cup Part Skim Ricotta Cheese
1/3 cup Sugar-free Pancake Mix
4 tbsp No-Calorie Sweetener (to taste)
1 Lemon, juice & zest
Fruit Serving: 3 Apricots, 1 cup Strawberries, etc

Directions
1. Mix together Egg, Egg Whites, Ricotta Cheese, Sweetener, and Lemon juice & zest together. I used a fork..
2. Add in Pancake Mix and gently mix together with a fork (don't want to over mix).
3. Slice up Strawberries, or fruit serving of choice, make your coffee, etc while you cook up your pancakes.

Phase 3 Nutritional Information:

Product :Serving :Fat :Carbs :Protein :Calories

(Protein)
Large Eggs 1 egg 5.0g 0.0g 6.0g 70
AllWhites Egg Whites 4 oz 0.0g 0.0g 13g 67

(Grain)
Maple Farms of VT SF Pancake 1/3c 3.7g 8Ng 16g 120

(Fruit)
Strawberries 1 cup 0.0g 12.8g 1g 53

(Dairy)
Lowfat Ricotta Cheese 1/3 cup 3.3g 4.0g 6.7g 80

TOTAL: 6 pancakes 12.0g 24.8g 42.7g 390

Copied from Phase 3 breakfast recipes thread
 

Apricot Cake

2 Eggs
4 oz Egg Whites
3 Apricots
3 oz Fat Free Cream Cheese
1/3 cup Sugar-free Pancake Mix
4 tbsp No-Calorie Sweetener (to taste)
1 tsp Vanilla Extract
WF Pancake Syrup

Directions
1. Mix together Eggs, Egg Whites, FF Cream Cheese, Sweetener, & Vanilla together. I used my immersion blender to get it all blended.
2. Add in Pancake Mix and gently mix together with a fork (don't want to over mix), pour into pie pan.
3. Cut Apricots into thin slices and arrange on top of pancake mixture.
4. Bake at 350 degrees ~18-20 minutes until puffy.
5. Lightly spread WF Pancake Syrup on top for a 'glaze'

Phase 3 Nutritional Information:

Product Serving Fat C arb Protein Cal

Protein
Large Eggs..................2 egg.....10.0g ..... 0.0g......12.0g......140
AllWhites Egg Whites........4 oz...... 0.0g ..... 0.0g..... 13g ....... 67

Grain
Maple Farms of VT SF Pancake...1/3c... 3.7g ..... 8Ng ..... 16g ...... 120

Fruit
Apricots....................3 (*35g).. 0.3g .... 11.7g ..... 1.5g...... 51

Dairy
Fat Free Cream Cheese.......3 oz...... 0.0g ...... 6.0g ... 12.0g...... 87

TOTAL: 14.0g ......25.7g ....54.5g .....465

*This was Delicious. I added the glaze on top since I made it the night before & wanted to keep it 'moist' in the fridge overnight, and it was!
*I am going to replace the FF Cream Cheese with 1/3 cup Part-Skim Ricotta and see how that turns out. There are a lot of recipes for 'ricotta pancakes' in the internet ether I am eager to adapt! (Originally posted by LizRR)

Sylviesgirl,

I understand the choked up feeling. For most of my adult life, I too, have either been on a diet or been "far" off a diet. I have never experienced a sense of balance with food, until now. I have faith in this process, because it has served me well. Food has become fuel and sustenance for me. I have made it through the past 7 months without turning to food for comfort or even celebration. I really think that my mind understands that food does not change emotional things in a "good" way. I decided to stop giving power to food. My food rule is that I will not eat to deal with stress or sadness. If I choose to indulge, it will be for joy.

We have the tools and a great protocol based on science to help us create a new balanced relationship with food. Just think how peaceful life is going to be without our ongoing "drama" with food.

Funny, I copied both of those recipes too! :)