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sandy- my daily intake was set at 2000 for my height/weight/age. I don't think I ever eat this much unless it is a free day then I eat waaayyyy over that. Typically my intake is around 1500-1700. Maintainers kind of get the short end of the stick calorie wise. Statistically we have to eat less and exercise more to stay the same. Everyone is different though and you will have to see how much you can intake without causing a gain. The only way to do this is trial & error... Have you set a 'ceiling' number for yourself? This is that number that will automatically induce phase 1 if it should happen to appear on the scale. It's typically 3-5 pounds above your baseline. It's best to choose it right away and just stick with it. If you see it appear get on phase 1 til you're back in your window (this is usually only a day of phase 1).
kiki- my best suggestion to you is to take this one day at a time. Losing the weight is possible. Maintaining the weight is possible. |
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You will have to let me know what you decide. |
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As a side note, I was told that if you need to go on P1 for an extended period of time (a couple of weeks or more), you need to re-phase out. I asked because I am thinking that I might try to get down to 125 after the holidays which would have me on P1 for a few weeks. My coach said that I would need to do P2 and P3 again. She said I could probably get away with doing only 1 week of each, but they should be done nonetheless. But like Cap & Maile advised, if you only need a day or 3 to get back to your window, P1 then P3 and then back to maintenance. After my free day on Thanksgiving, I actually did P1 day, P2 day and then P3 day. And it's funny, my weight didn't drop back into my window until after the P3 day. Oh, and just to comment on weight tracking and calories and all that. I have been sticking fairly close to P3 during the week and eating more maintenance style with some flexibility on the weekends. I still write down everything I eat, but I eat the typical P3 breakfast, the same lunch I have been doing since I started (a big salad with lots of veggies and 8 oz. of lean protein & good seasons dressing), I still eat a bar in the mid-afternoon (either Detour or Pure Protein) and I drink a protein shake after my run or crossfit workout (EAS). Most times, dinner during the week is pretty much the same as lunch and sometimes I will throw in a small sweet potatoe or some rice or beans. But typically I find that I do not need (or want it). Then on the weekends I give myself a little more flexibility and usually enjoy the evening carb, especially if we go out to dinner. This seems to work very well for me and I find that I am full and satisfied. |
Hi, I'm jumping in this thread because I will be in maintenance after 1 more week of phase 3.
I read Dr. Tran's book and I also went to his website and did a bunch of reading there. From what I understand, every year after the holidays, you should go through all of the phases. It should reset your pancreas and also get you out of what our bodies normally do during cold months, which is store fat, especially women. 2 weeks of phase 1 (or longer if you set a new goal), 2 weeks of phase 2, 2 weeks of phase 3, and then jump back into maintenance. After a "cheat" day, you do phase 1 for one day, then go back to maintenance the following day. You can do phase 1 for up to three days without having to go through the other phases after. I'm not sure if I read that in the stickies or in Dr. Tran's information, so please don't hold me to that as fact. Heck, I may have even read that in the beginning of one of the "maintance" threads. I look forward to popping in here while on maintenance. I owe this site a great deal of credit because my "coaches" weren't all that. I also plan to run through the phases sometime after the beginning of the year. I needed a break, mentally and physically. My hair and my skin need a chance to catch up to the fast weight loss I've experienced. |
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Speaking of working out, if I want to keep running even a couple days a week to keep some sort of routine once I go back to phase 1 in January, will that be ok? I was always scared to workout during the first couple of phases but I will only have a third of the weight to lose so maybe that would help it along? If I'm going to have to deal with the "starvation" thing again I will just skip it. Not worth it!
I'm kinda implementing the "ceiling" thing already. It's horrible not having any control over the gain I had this week, that's fo sho! |
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Honestly I just a "guestimate" I think that Im almost in a size 15/16 in jeans... Tops are a little different. Mostly a 1x and some XL. I feel like I am always inbetween sizes... |
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Did you see the "stupid animal video" of the big English bull dog meeting his daughter for the first time? He was massive and looked like Winston Churchill. The puppy was probably less than 5 pounds but already knew who was boss. She snarled at him and he jumped right back. So if you think your dog can handle the perils of fatherhood, go for it. |
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Thanks Cap! I think the idea of a ceiling is a great idea. I bought some Emerald Almonds and find myself eating way too many. I have to get the portion thing under control. Enjoyed 1/2 orange and 1/2 of a pear today along with sweet potato oven fries tonight. It is fun to add fruit back into my diet. |
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Can my little one handle fatherhood. Will he stop thinking Andy the 19-year old cat is a partner? OMG, this is SO OFF TOPIC. ( It's 2:63 am here and I'm the only one who isn't ill; and I'm punchy. So I hope I'm excused.) Ur, that was 2:53. |
I love this thread! I am still new to Ph 4 and feel like I'm in trial and error mode every day. I think my weight is ok - I need to check it tomorrow - but I feel huge. I think adding carbs back in takes away that hollow/skinny feeling that I was used to in the other phases.
So tonight I did a pretty hard workout and needed a quick dinner. I ate 2 slices of toast, 2 eggs over medium and 2 soy patty 'sausages'. It was so yummy! I would have loved some cheese on the eggs but I didn't have any FF in the house. I'm not sure how strict we need to be with the 'no fat with carbs' rule, but I am being very strict until I can figure out how my body will deal with this. |
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Well, after posting last night that I feel 'huge' I weighed myself this mornign and I am down to my original goal weight.
Maintaining is as much 'work' and takes even more thought, for me, then anything else. I am determined, like everyone else here, to be part of the 5% statistic. For those of us starting Ph 1 again in January, should we start our own thread? Doesn't seem like we should be posting here if we're starting from scratch again. Your thoughts? |
i am running late so you may all be surprised at the short post..LOL.
Stolaf: returning to Phase 1 is part of maintenance..I don't think you need a new thread..glad your new eating is going well. I am staying away from cheese for dinner also. Itsabouttime: You can keep losing on Phase 3/4. I have lost and am not exactly sure what my goal weight is right now. I have changed my new limits. Made it through the party..I think everyone is getting used to seeing me sip and not eat! I like the idea going through the steps when you are on Phase 1 for a long time, otherwise jumping back. Joanne and others..hope the Phase 1 kick starts your weight loss! Today I am drinking a latte and coffee to gear up for the crazy last day before vacation. |
Good morning all, I am having a phase 3 day or for a couple of days...as I was down yesterday... will worry about it on Monday when I weigh in again... I have been horribly busy at night baking goodies, it seems like I have lots of time to do things and then "bamm" it is the last week before christmas and I am running around like a fool... oh well have a great day all.
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Just had lunch out with friends and boy did I over-do it. We went to Chinese buffet and they had so many low-carb choices that I had to try them all! At least it wasn't carb laden, but still... too much meat and too many sugary sauces I'm sure. I need to exercise after work and have water for dinner!
I have been either skipping the carbs at dinner OR skipping the cheese. I don't have the two together unless it's my free day. Good job making it through your party Maile! Each day we maintain is a victory, especially at this time of year. Good for you 2Ride - baking treats and not eating them. You are a stronger person than I am! |
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I think the biggest thing I have noticed is my threshold for sweetness is lower. Meaning things taste so much sweeter to me than they used to and I don't like the taste of "too sweet". And the other big thing is no cravings. To me that is huge! I used to have cravings all the time and if I smelled something- forget it! I would have to have it. Not any more. Oh- and here is a good example. During the holiday's Ghiradelli chocolates come out with peppermint bark. It is one of my favorite chocolate bars. Well, I bought a bar a couple of weeks ago and it has basically been just sitting in my cabinet. I have had a bite here and there, but I am by no means dying to have it. Before IP, I would have had the whole bar eaten the same weekend I bought it. It would have haunted me from the cabinet until I finally just ate the whole thing. The thing I am most thankful for this year is definitely IP. Hands down. It has literally changed my life. |
I've never had bars but for those of you who do I just ran across this endorsement in Laura Dolson's low carb blog. I don't always agree with her about what is low carb, but these sounded interesting. I don't know how available they are and they aren't cheap -- $34 for 12. Just thought I'd pass this on.
"Low Carb Specialties ChocoPerfection Bars Sinful chocolate... without the sin. Take the finest, gourmet European chocolate and sweeten it with sugar-free natural plant fiber that tastes exactly like sugar, and you get ChocoPerfection. Even better, these silky-smooth, delicious chocolate bars, with less than 2g Net Carbs actually help with weight loss (when included in a low-carb eating program), due to 14g of prebiotic FOS, candida-cleansing, fiber in every bar. Made from 55% to 63% cocoa solids. No Maltitol. Gluten Free. No Trans Fats. And with a zero ranking on the glycemic index, you've got all the makings of what very well could be the most perfect low carb chocolate bar ever. ChocoPerfection is naturally sweetened from plant fibers. These natural sweeteners are sugar free and have a glycemic index of zero. The main sweetener in ChocoPerfection is derived from the chickory plant and is named oligofructose. Oligofructose is classified as a "prebiotic fiber" meaning that it takes root in the digestive tract to support the growth of beneficial probiotic flora. Ultimately, oligfructose will rid your digestive tract of harmful bacteria, promote the excretion of toxins, stop sugar cravings and strengthen your immune system.* The second sweetener in ChocoPerfection is erythritol, which is also derived from plants. Erythritol is similar to xylitol in that it has a glycemic index of zero, but it has fewer calories and is considered beneficial for healthy teeth." |
I have been doing so good on maintaining since July. I have even lost a few more pounds. BUT the last 10 days oh my gosh, I have been awful. I haven't even gone on the scale because I don't want to see. There are treats everywhere. Dinners out. I never even wanted any bread until now. I can't stop eating!! Hopefully by Dec 26th things will go back to normal!!
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I think I have been having to much FUN on my first week of maintenance!! I am feeling out of control and need to buckle down and have some phase 1 or 2 days. Phase 2 days are easier as I don't have a lot of packets. |
I am glad to hear that others are not always eating carbs at night. I do not always do this either. Here is an idea that might appeal to others although my family thinks it is crazy. I ordered a Papa Murphy vegetarian pizza on a thin crust with no cheese. Then you can add your own low fat cheese or turkey pepperoni. Now the only problem is that the crust is a refined carb..plus you are not supposed to have cheese at night. However, I have not gained from it!
Jennydoodle. I have also been feeling happier and noticing that many of my cravings have gone. Love IP also!!! That is progress that you can have the peppermint bark sitting around your house. I also had a similar experience. I took only one bite of my favorite panaforte fruit bar and stopped. In the past I would have eaten all of it. Pauley..choosing low carb dishes from the Chinese restaurant was making good choices. That is a good motto about the cheese or carb choice. Sandy and Ack..hope you both are doing well today and feeling in control. The holidays bring out so much stress..to say nothing of food everywhere. I liked the comment that someone made, " Christmas is just one day..not a month!!!" Yet it feels like a month of celebrating! Joanne..good luck with the cooking and rushing around. It is funny how your tastes change. Enjoy the P3 breakfasts! Linden. thanks for the chocolate bar info. It looks like a healthy luscious low carb treat. I do not know if you guys have a Fred Meyer near..but they sell a Fred Meyer Low carb yogurt..I heard it was good. |
I was given a book called Eating For Life by Bill Phillips. What interested me was his explanation as to why you should have a free day every week. He mentions that a free day will increase your leptin hormone levels which will stimulate your metabolism and lower your appetite.
"Now there are numerous psychological benefits to the free day. For starters people find that they can live without their old favorites like unhealthy deserts, candy bar and fries, most of the time if they know they can eat them some of the time. This helps people stay on track and creates a positive mindset. Another benefit of the free day is that it creates freedom. Freedom from unrealistic rules as well as the freedom to make decisions for yourself. The free day creates openess, honesty and self respect. You see all healthy people have needs and cravings that should be expressed not suppressed. There are two types of free days. planned and unplanned. When you have an unplanned day then you just call it your free day and get back to healthy eating for the next 6 days. "Having had the opportunity to help so many thousands of people, I have noticed that at first their free days become feasts. However, what they discover is when you eat right for six days a week, and then you pig out once a week, it really hurts. Stomachaches are the rule. And this becomes a learning experience. Psychologists call it "aversion therapy." Free days tend to become self regulating, self limiting, and part of the overall solution, not part of the problem. They teach you to manage your food intake. and this is something that I point out to those who are so concerned that their free days will be so out of control, it will cause them to gain fat. I haven't seen that become a real issue, long term. So don't worry about it. Even I have learned that there are only so many Krispy Kreme doughnuts I can eat before I make myself sorry. The free day has been one of the key to my maintaining for over a decade." Being a control neurotic about food, I wonder about the unplanned free days. But I was very interested to read that eventually free days become self regulating, where you start to control the food you eat. |
Thanks Maile for that post! It makes me feel like I am not spiraling downward to being out of control forever!!!
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Well feel like I belong here now since I've been seeing the same number on the scale for 3 days. It doesn't matter if I try to eat a little less or a little more, it's not budging. I even took the batteries out of my scale to "zero it out" thinking it was wrong. ;) I am stuck at 153.4. Which is better than 204.8 right!?! If I can maintain this until I get home Jan. I'll still be over my 50lb loss and still have under 20lbs to lose when I restart. Trying to keep positive.
I have 3 days left of phase 3 and then will move on to maintenance just in time for my nephews birthday party Thurs and then Christmas parties with family Fri, Sat, and Sun. I'm a little worried but I'll survive. I had a heart to heart with my hubby last night and I thought I'd tell you ladies too because it's something I need to get out. I'm having inner battles with my head and I'm sure some of you can relate. I keep telling myself, "You only have 2 weeks of maintenance before going strict again so enjoy yourself." I think you can decode "enjoy yourself" better than my hubby because he's never been here. He's always been able to eat whatever and not gain a thing. I think, "what's another 5 pounds on top of the 20 you are planning to lose anyway. You've done 50 so you can do 25." But then I tell myself, "You have your annual exam the day after you get back and your dr is going to s#!% if you keep it all off so do your best. Food is so not worth it." When I was talking to my husband about this part he said, "Your dr is going to s#!% either way because you are at least 25lbs less than you've ever been since you started going to her 10 years ago." I think he thought it would help but I think it made it worse. ;) So, that's where I am. I am going to go try running in a bit once my breakfast settles. I wasn't able to Friday because I did ALL of my Christmas shopping after work and then yesterday I had trouble with my leg. I've been having trouble since my run Wed. but kept running through it and I think that made it worse. If I can't run I'll walk as fast as I can. I will not go over 154 pounds! I am determined! |
Sandy: Keep teliing yourself you are learning..you are not out of control forever, You are learning how to keep your body healthy. Is your stress is less now that school is out? He makes the free day a positive thing to learn from. We can do it also. I still have a lot to learn about that Free day.
Jennydoodle..It is an interesting book and some of the recipes look good. Note he focuses on protein every meal and wants you to eat 6 meals a day. Too much for me. I was pleased to read that he said exercising on an empty stomach burns off more fat..as that is what I do! Itsabouttime: Keep strong and hold on to that 153. Somehow we all get into those thoughts that we will never get to eat these trigger foods again and that we must have them..maybe even must have them to celebrate the holidays. Try really planning and choosing a free day soon. Then tell yourself that you can have anything you want on that day. However, I understand your frustration when the scale stays the same. Your over 50 pound loss is truly something to treasure and to celelebrate! You have done so well!!!! Good luck today. Each day I tell myself I am holding out until Xmas day. Today I discovered that pumpkin has only 40 calories in a half cup and 9 carbs. So I am substituting pumpkin for my morning raspberries and making pumpkin low carb pancakes. Then I found a recipe where you mix pumpkin with pancake syrup and pumpkin spice and put that on the pancake. Sounds yummy. Linden..I don't know what to do about the posts. Only 8 days to Hi. 2ride..I am eyeing those Keurig coffee flavors. They look incredible. |
Good morning all! I had my scrapbook ladies/Christmas get together and I was still out of control with my eating. So I called my sis in law and she talked to me a great deal and I feel better, basically just get back to a phase 1 day and go from there. I like being in ketosis better!!! The ladies brought so many goodies and then I got that "I blew it again" attitude. I will be strong, it really is a choice.
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So at my mom's family Christmas we always do soups and sandwiches. That's cool, I may have to up my water due to sodium but shouldn't be carby. Then Eric's family decided they are doing soup also. We are also thinking maybe a taco bar because the kids won't eat the soups his mom makes...too spicy. So, I could get away with a taco salad if we do that. Then my dad's side (my parent have been divorced since I was 5) now decided to do soups and appetizers also. No carby potatoes and side dishes. This is a good thing right? I will just stay away from crackers and carb loaded appetizers and just eat a lil turkey and cheese with no bread. I think I can!
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Its about time - you are lucking into some good food at family parties! You are going to be able to make it through without gaining!
I feel like I gained 5 lbs last night alone. I indulged in every sugary treat that was offered and there were many. I was so full when I got home I couldn't even take a full breath. We'll see how many phase 1 days it takes to make up for the ultimate free day I had. I do think I can skip the fudge, cookies and pie next week after tasting everything yesterday. Maile - how do you make the low carb pumpkin pancakes? I would love to try those. |
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