I mentioned before that asked my coach the approximate maximum of carb grams at lunch and fat grams at dinner we should strive for in Phase 4. I finally got a response. Here is the verbatim response she got from her supervisor:
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As far as # of fat and carb grams, there are too many variables to give a specific number. Too many differentials such as activity level and age. It is recommended that you see dieter every 2 weeks in phase 4 to make any changes or adjustments that you may see fit. Hope this helps.
I am attaching menu ideas for phase 4. Rules to follow in Phase 4: separate carbs from fats.ie: pasta with alfredo sauce. Not to return to prior "bad eating habits," as consumption of too much alcohol alot of cheeses, etc. 1800 calories a day or more, and of course one good cheat day.
Variables are of course per person. Sedentary, active as your dieter is,
THE DIETER WILL ONLY BE EATING CARBS FOR BREAKFAST (IF THEY WANT..THEY DON'T HAVE TO) AND FOR THE EVENING MEAL. LUNCH WILL BE LIKE THEY ATE ON PHASE 2. IF THEY HAVE BREAD,OR BAKED POTATO, OR PASTA FOR DINNER WITH VEY LITTLE FAT, THEY WON'T MAKE A LOT OF INSULIN AND HENCE WON'T STORE THE CARBS AS FAT. THEY DO THIS 5 DAYS A WEEK ON PHASE 4.
oNE DAY A WEK IS THE "CHEAT DAY",,,,THEY CAN HAVE ANYTHING THEY WANT...HAVE FUN..PIZZA AND BEER IS OK FOR EXAMPLE. NEXT DAY IS A STRICT PHASEONE DAY; with or without ip foods. so braskfast can be eggs, lean ham but no toast, lunch; LIKE PHASE 2, DINNER: LIKE PHASES 1 AND 2 AND A SNACK AT BEDTIME 9an ip pudding is perfect..or lowfat cottage cheese, rinsed with water with a little stevia, whipped cream and cinnamon). attached is a pjhase 3 doc for ideas for breakfasts on phase 4...remeber, they do not have to eat like this every day..if they just want an ip shake, that's fine.
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I asked what she thought they meant in reference to 1800 calories per day (i.e. stay under? shoot for? don't go under?). She said, "I think it means to keep it at around 1800 that is about what the body is used to burning when you were on the diet."
I'm having technical difficulties attaching the Phase IV sheet she attached. I will try to edit this post to attach it later.
Last edited by bigpassport; 09-27-2011 at 10:41 PM.
I'm back from my mini-vacation and I am down 1 lb! Yay!! So I am sticking with phase 4 for now and will see how it goes.
Just learned I am going to have to have a heart procedure on Monday . I won't be able to exercise for a week. Can I get a pass on exercise in our challenge next week? I'm going to be in the hospital overnight so I guess I'll have to count the hospital food as a cheat day? So unfair!!
How's everybody doing with the challenge? I'm still learning to navigate the Fatsecret forum so if I haven't acknowledged someone's success, sorry. I can see where people are posting weigh-ins, exercise and food. Good work.
Yikes! I hope it's nothing serious! I'll be sending prayers your way for an uncomplicated procedure.
I'm also new to fatsecret and short on time this week, so I apologize in advance if I don't keep up.
Oh well, it was a "treat" day, and I was SO CLOSE to having a pretty good day!! Now I will continue to be "watching" what I'm eating the rest of this week. I'm hoping by Thursday to be down those 3.5 lbs!! Just in time for NEXT weekend!!
Had to laugh at this part- this is my exact conundrum every week- but hey you gotta love being at goal every week too!
Quote:
Originally Posted by woolberger
I'm back from my mini-vacation and I am down 1 lb! Yay!! So I am sticking with phase 4 for now and will see how it goes.
Just learned I am going to have to have a heart procedure on Monday . I won't be able to exercise for a week. Can I get a pass on exercise in our challenge next week? I'm going to be in the hospital overnight so I guess I'll have to count the hospital food as a cheat day? So unfair!!
How's everybody doing with the challenge? I'm still learning to navigate the Fatsecret forum so if I haven't acknowledged someone's success, sorry. I can see where people are posting weigh-ins, exercise and food. Good work.
Congrats on the 1 pound loss woolberger! That's a job well done especially considering you were away...
Sorry to hear that you're in for a hospital visit this week- hope everything goes well. Having to have a hospital food cheat day is not right- I hope you at least get to sneak in something tasty
You've got my vote on a pass this week for sure! LoneLoser- are you participating in the challenge? bigpassport- interesting info you received. After having tracked a couple days of maintenance eating I think I normally eat around the 1500 mark- could be interesting to see what upping it to 1800 would do... Maybe with more consistent exercise it wouldn't be too detrimental- kinda scary testing that philosophy out but maybe I'll get brave
Hope everyone had a great maintenance day. Really enjoying the challenge so far- it is really helping to keep me on track! Thanks to woolberger for the idea and Pxlkitty for setting it up!
Hey Woolberger...have a safe procedure and who knows...maybe someone can sneak you in a real salad or somethin (even a mcdonalds caesar w/newmans lowfat dressing aint bad) but most important...be well and healthy and we'll all keep truckin' along with you.
I'm still figuring out the fatsecret website and trying to get as close to what I'm eating on there. eg.. you have to make stuff up for your own recipes or estimate closest to popular brands or restaurant versions of what youre eating. I'm trying not to be lazy and actually break apart what I'm making for myself, so the calorie/fat/carb count is closer to what I'im actually eating.
And would someone PLEASE tell me to stop weighing myself every day. I'm really screwing up my head going up and down .2 lbs.
Thanks and I'm loving doing this with all of you. I was gonna start ph1 on Halloween, but I might not need to after this challenge. I'd rather take a few off with real and IP foods mixed more together, like the real world, than go 100% back on products.
For my age and height, I need to be taking in 1400 calories a day to lose 8 lbs by the end of the challenge. I saw my coach yesterday and he told me to stop grazin and start moving around some more, so the 3x a week exercise requirement is totally working for me.
sunnymae if you want to know exactly what (calorie/ carb/ fat) is in the recipes and foods that you're eating there are a couple different sites that will allow you to input your own recipe then spit out what the values are... http://recipes.sparkpeople.com/recipe-calculator.asp and http://caloriecount.about.com/cc/recipe_analysis.php -don't know if you want to take it that far- but I always find it useful (and comforting) to know exactly what I'm eating... It is a bit time consuming but you can always save the recipes for reference later...
Hey Woolberger...have a safe procedure and who knows...maybe someone can sneak you in a real salad or somethin (even a mcdonalds caesar w/newmans lowfat dressing aint bad) but most important...be well and healthy and we'll all keep truckin' along with you.
I'm still figuring out the fatsecret website and trying to get as close to what I'm eating on there. eg.. you have to make stuff up for your own recipes or estimate closest to popular brands or restaurant versions of what youre eating. I'm trying not to be lazy and actually break apart what I'm making for myself, so the calorie/fat/carb count is closer to what I'im actually eating.
And would someone PLEASE tell me to stop weighing myself every day. I'm really screwing up my head going up and down .2 lbs.
Thanks and I'm loving doing this with all of you. I was gonna start ph1 on Halloween, but I might not need to after this challenge. I'd rather take a few off with real and IP foods mixed more together, like the real world, than go 100% back on products.
For my age and height, I need to be taking in 1400 calories a day to lose 8 lbs by the end of the challenge. I saw my coach yesterday and he told me to stop grazin and start moving around some more, so the 3x a week exercise requirement is totally working for me.
sunnymae if you want to know exactly what (calorie/ carb/ fat) is in the recipes and foods that you're eating there are a couple different sites that will allow you to input your own recipe then spit out what the values are... http://recipes.sparkpeople.com/recipe-calculator.asp and http://caloriecount.about.com/cc/recipe_analysis.php -don't know if you want to take it that far- but I always find it useful (and comforting) to know exactly what I'm eating... It is a bit time consuming but you can always save the recipes for reference later...
Thanks for that link Capricious...I will go there and do some imput on my food. I really do want to be as accurate as possible, so I'm not fooling myself.
And thanks 2Ride for telling me to get off the scale!!!!
Hey Woolberger...have a safe procedure and who knows...maybe someone can sneak you in a real salad or somethin (even a mcdonalds caesar w/newmans lowfat dressing aint bad) but most important...be well and healthy and we'll all keep truckin' along with you.
I'm still figuring out the fatsecret website and trying to get as close to what I'm eating on there. eg.. you have to make stuff up for your own recipes or estimate closest to popular brands or restaurant versions of what youre eating. I'm trying not to be lazy and actually break apart what I'm making for myself, so the calorie/fat/carb count is closer to what I'im actually eating.
And would someone PLEASE tell me to stop weighing myself every day. I'm really screwing up my head going up and down .2 lbs.
Thanks and I'm loving doing this with all of you. I was gonna start ph1 on Halloween, but I might not need to after this challenge. I'd rather take a few off with real and IP foods mixed more together, like the real world, than go 100% back on products.
For my age and height, I need to be taking in 1400 calories a day to lose 8 lbs by the end of the challenge. I saw my coach yesterday and he told me to stop grazin and start moving around some more, so the 3x a week exercise requirement is totally working for me.
I work in a hospital and it would be the easiest place on earth to stay on plan. Tell the kitchen staff exactly what you want, and they can prepare it for you.
went on IP april of 10, lost 30 by sept of 10. Have kept it off since, I do NOT do anything special these days but watch what I eat. I have carbs anytime I want just do not over do it. I do not do phase one after a day of being "bad". I work out at least 3 times a week or more and again watch what I eat.
Hello again everyone! I decided not to do the challenge with you guys this time, because things have been so crazy for me.
Yesterday was my son's bday and today is my daughter's bday. Needless to say two bday cakes in two days and kid's choice dinners two nights in a row will have my weight up a little by the weekend I'm sure. What was I thinking having kids 4 years and 1 day apart? I'll be eating a lot of salads for the next week or so!
Yikes! I hope it's nothing serious! I'll be sending prayers your way for an uncomplicated procedure.
Quote:
Originally Posted by capricious
Congrats on the 1 pound loss woolberger! That's a job well done especially considering you were away...
Sorry to hear that you're in for a hospital visit this week- hope everything goes well. Having to have a hospital food cheat day is not right- I hope you at least get to sneak in something tasty
You've got my vote on a pass this week for sure!
Quote:
Originally Posted by sunnymae
Hey Woolberger...have a safe procedure and who knows...maybe someone can sneak you in a real salad or somethin (even a mcdonalds caesar w/newmans lowfat dressing aint bad) but most important...be well and healthy and we'll all keep truckin' along with you.
You guys are the best!! Thanks for all your thoughts. You know I will have my computer with me Monday so I won't miss a thing!
Quote:
Originally Posted by Determinedat47
I work in a hospital and it would be the easiest place on earth to stay on plan. Tell the kitchen staff exactly what you want, and they can prepare it for you.
You are so right! I work in a hospital too and the food service staff are always accommodating. I'm thinking I probably won't want much of anything anyway. I'm just nervous. You know how it is. You know too much...but not enough.
I'm off to a new workshop being started at my clinic. A client who lost weight on IP is starting a support group. She is a licensed psychotherapist and wants to have monthly meetings. It sounds interesting. I'll check back in and let you know how it went.
Last edited by woolberger; 09-28-2011 at 08:46 PM.
Thanks for that link Capricious...I will go there and do some imput on my food. I really do want to be as accurate as possible, so I'm not fooling myself.
And thanks 2Ride for telling me to get off the scale!!!!
You Girls Rock
Hi Sunny, if you want to be really accurate, here's the source that all other programs are based on. And it's MUCH more complete and accurate to the second decimal point. Also very easy to use. If you use your own spreadsheet, and eat the same foods more than once, it's also faster. In addition to calories, protein, fat, carbs, sugar, and salt I also track calcium, magnesium, potassium, and sodium to see if I'm getting enough, including the supplements.
My husband and I enrolled in a ballroom dance class through our community ed a few years ago -- we had a blast! Thanks for the reminder! It would be interesting to see if we do better now that we have lost all of the weight!
And I do think whole foods are the best! You are almost at goal! Great job!
Thank you so much for the encouraging words. Bring on the ballroom dancing!
Yesterday, it felt great to purchase size "34" jeans after so many years of "36".
I'm back from my mini-vacation and I am down 1 lb! Yay!! So I am sticking with phase 4 for now and will see how it goes.
Just learned I am going to have to have a heart procedure on Monday . I won't be able to exercise for a week. Can I get a pass on exercise in our challenge next week? I'm going to be in the hospital overnight so I guess I'll have to count the hospital food as a cheat day? So unfair!!
How's everybody doing with the challenge? I'm still learning to navigate the Fatsecret forum so if I haven't acknowledged someone's success, sorry. I can see where people are posting weigh-ins, exercise and food. Good work.
Of COURSE you can have a pass on the exercise. I hope everything is ok... and that you are doing well.
I still haven't fully figured out the fatsecret site either. It's not as user friendly as here, and I have no time to play around with it this week... Can you have someone bring you some food to the hospital or can you request low carb food??
I found a great low carb bread here in California. Mahler's california lifestyle low-carb bread. 1 slice = 80 calories, 10 grams protein, 6 grams carbs, 2 grams fiber. 1 gm sugar. It's delicious!!!
. I won't be able to exercise for a week. Can I get a pass on exercise in our challenge next week? I'm going to be in the hospital overnight so I guess I'll have to count the hospital food as a cheat day? So unfair!!
but most important...be well and healthy and we'll all keep truckin' along with you. 
