Originally Posted by ItsAboutTime:
I know I'm just starting phase 3 today but I've been looking into phase 4. It seems so complicated for some reason. Does anyone have an easy way to explain it so I can wrap my lil mind around it?

See post 187?

Originally Posted by ItsAboutTime:
I know I'm just starting phase 3 today but I've been looking into phase 4. It seems so complicated for some reason. Does anyone have an easy way to explain it so I can wrap my lil mind around it?

Hi - today is my first day on Ph 4 and here's what i've had

B: greek yogurt, 1 T almond butter mixed in, 1/4 c sugar free museli, 1 c berries

L: salad w/ chicken (this is just like Ph 2 and 3....veggies, protein and fat)

S: nuts (you could do an IP shake/bar)

D: veggies, protein and this is where you add a carb like a sweet potato or whole wheat pasta but NO FAT (or 1 t. of olive oil at most)

Ok, so.....what do you eat for dinner? I think I can handle lunch. I'm pretty sure if I knew how to seperate carbs and fats I wouldn't be here. :)

Also, what happens if you go to calorie counting after mantaining for awhile? Bad things?

Also, are you supposed to keep the phase 3 breakfast going in phase 4? I'd rather go back to a shake in my coffee with a slice of toast or something easy. ;)

When I read Dr. Tran's book , it was eat breakfast like a king, so I would say yes, continue having a big breakfast.

Many things have to be taken with a grain of salt. When I started Phase 4 I promised myself I would adhere exactly to the sheet until I had been on Phase 4 for as long as I was on Phase 1. I'd heard many things about how easily weight comes back on a low carb diet and I was petrified as I absolutely did not want the weight back. That said, it is only an outline and this is life. It's best to separate fats and carbs but it's not the end of the world if you don't. The main thing to me now is the calorie count but I do still try and separate fats and carbs, to eat my two cups of veggies with both lunch and supper and to have protein on at least four occasions through out the day. I eat part of my Phase 3 breakfast at 8 (yogurt, berries, granola) and part at 10:30 (toast, peanut butter). It says in the guidelines given to IP coaches that if a person is not a big breakfast eater it's okay to just have a shake or something light. The thing to be careful with is that breakfast eaters tend to eat less later in the day. If you find yourself ravenous at the end of the day you may want to consider switching back to having the 'big breakfast'. Another good habit is to never let yourself get hungry.

Originally Posted by sandyh50:
When I read Dr. Tran's book , it was eat breakfast like a king, so I would say yes, continue having a big breakfast.

I read it in the beginning and I do remember reading that. Maybe I should read it again. Thanks for the reminder.

Originally Posted by capricious:
Many things have to be taken with a grain of salt. When I started Phase 4 I promised myself I would adhere exactly to the sheet until I had been on Phase 4 for as long as I was on Phase 1. I'd heard many things about how easily weight comes back on a low carb diet and I was petrified as I absolutely did not want the weight back. That said, it is only an outline and this is life. It's best to separate fats and carbs but it's not the end of the world if you don't. The main thing to me now is the calorie count but I do still try and separate fats and carbs, to eat my two cups of veggies with both lunch and supper and to have protein on at least four occasions through out the day. I eat part of my Phase 3 breakfast at 8 (yogurt, berries, granola) and part at 10:30 (toast, peanut butter). It says in the guidelines given to IP coaches that if a person is not a big breakfast eater it's okay to just have a shake or something light. The thing to be careful with is that breakfast eaters tend to eat less later in the day. If you find yourself ravenous at the end of the day you may want to consider switching back to having the 'big breakfast'. Another good habit is to never let yourself get hungry.

Thanks! All great advice.


Good morning everyone! I went home yesterday afternoon and jumped on the treadmill as I had planned. I did some slow walking, some fast walking, and I ran 1/2 a mile. I kinda wanted to see how far I could run without stopping but decided against it. I figured 25 minutes was a good start so I did that and got off and did some ab toners that I've been neglecting. I even thought about getting out the kettlebell but decided not to do too much right off the bat. I may throw in the Jillian Michaels video with the kettlebell sometime this weekend becauase, call me crazy, but I kinda miss her kicking my tail! Tonight we are taking our girls and one of the oldest's best friends bowling for her 9th birthday. We are also doing dinner. They want Applebees I guess. If we get home at a decent time I will get back on the treadmill. If not, I'll start again tomorrow morning.

I was up 2 pounds this morning. TOM still hasn't showed but I expect it to today. Well, I expected it yesterday so I hope it's today. ;) I don't know if it's that or going to phase 3 or the exercise or what but I'm not stressing just yet.

Drinking hot green tea with a little truvia and it's sooooo yummy.

Originally Posted by ItsAboutTime:
Also, are you supposed to keep the phase 3 breakfast going in phase 4? I'd rather go back to a shake in my coffee with a slice of toast or something easy. ;)

Come check out the maintainers thread. There has been a lot of discussion lately how maintenance is very loose because we are supposed to figure out what works for us. I have been finding that is mostly about balance and give and take. I still track what I eat, but I know if I am going to have a big lunch (like today) then I cut back at breakfast and dinner and try to find a happy medium.

How is everyone doing here? I am so close to maintenance! I am actually having a protein bar at night as a treat. When I log into My Fitness Pal it stills says that I am eating too few calories so I am not too worried. It will be interesting to see what my maximum calorie limit is going to be in maintenance to maintain my weight and not gain.

Have a good day, I am up early to watch the lunar eclipse, love looking out my window and seeing the moon.

I swear I'll be the only one here to GAIN in phase 3! UP another 0.2 this morning. Was 150.6 on Thursday and I'm up to 152.8 now. I still haven't gotten TOM so that's crazy. Wasn't there someone else who was waiting on it? Linden maybe? Did it just show late? I've been 27 days on target all but one month that was 24 since starting this plan.

I've had some C issues the past few days which I thought phase 3 would take care of but it hasn't so I may have to check into the dieters tea I bought months ago and used once but hated.

Going to make my daughters and my daughter's friend chocolate chip pancakes for her birthday so I just hoovered my oatmeal and stuff before I even get started. That was a nice filling meal. No fruit, does that matter?

After my food settles and they are eating I'm going to go run on the treadmill. I found a fun looking interval thing that looks totally doable. I'm also heading over to track my cals because then I won't be tempted by anything this weekend.

We have company tonight and then we have my hubby's part time job Christmas party tomorrow night so we have another busy one. I have to find time to study for on final and take one at home. It takes 2 hours and it's timed so I have to have Eric here so the girls don't bug me. ;)

Hope everyone has a great op weekend.

Well I 'm glad I entered my food in because I caught 2 mistakes with today's breakfast. Ugh! I better not eat that one again. It wasn't over, it was under. I thought it was like 26g of protein but it was only not quite 17! I'm stuffed and the carbs are right on so I'm not adding anything. Lesson learned.

Originally Posted by ItsAboutTime:
I swear I'll be the only one here to GAIN in phase 3! UP another 0.2 this morning. Was 150.6 on Thursday and I'm up to 152.8 now. I still haven't gotten TOM so that's crazy. Wasn't there someone else who was waiting on it? Linden maybe? Did it just show late? I've been 27 days on target all but one month that was 24 since starting this plan.

I've had some C issues the past few days which I thought phase 3 would take care of but it hasn't so I may have to check into the dieters tea I bought months ago and used once but hated.

Going to make my daughters and my daughter's friend chocolate chip pancakes for her birthday so I just hoovered my oatmeal and stuff before I even get started. That was a nice filling meal. No fruit, does that matter?

After my food settles and they are eating I'm going to go run on the treadmill. I found a fun looking interval thing that looks totally doable. I'm also heading over to track my cals because then I won't be tempted by anything this weekend.

We have company tonight and then we have my hubby's part time job Christmas party tomorrow night so we have another busy one. I have to find time to study for on final and take one at home. It takes 2 hours and it's timed so I have to have Eric here so the girls don't bug me. ;)

Hope everyone has a great op weekend.

I didn't get my period in November... a little stressed. First time on diet that happened, and I am on the pill. Hope it comes in December. I might make a gyno appt. Plus I would love her to see how much I have lost! lol. Last time I was there i was depressed about my weight and we talked about it, she will be so proud.
I am having C problems STILL on Phase 3 too! Working out usually helps things get moving for me. But I haven't been working out everyday like i used to. I think we just don't have lots of waste in us.
You won't gain in Phase 3. Don't worry. I bet if we all weighed ourselves as much as you we would fluctuate a lot throughout a day too. ;)

Enjoy the party and good luck on the final!!!

Just finished burning 275 of the 355 cals I've eaten today. Now it's time to shower and study before the company shows.

I was pleasantly surprised to jump on the scale AFTER eating breakfast and coffee to see 151!!! I was worried that it would be up a few pounds since I added more calories. Lynsey , I think the fruit would be very helpful to get things moving. Someone else said to switch to Iceberg lettuce instead of romaine, that it helps in that area too.

Originally Posted by leganegan:
I didn't get my period in November... a little stressed. First time on diet that happened, and I am on the pill. Hope it comes in December. I might make a gyno appt. Plus I would love her to see how much I have lost! lol. Last time I was there i was depressed about my weight and we talked about it, she will be so proud.
I am having C problems STILL on Phase 3 too! Working out usually helps things get moving for me. But I haven't been working out everyday like i used to. I think we just don't have lots of waste in us.
You won't gain in Phase 3. Don't worry. I bet if we all weighed ourselves as much as you we would fluctuate a lot throughout a day too. ;)

Enjoy the party and good luck on the final!!!

Oh, your doctor is going to be so happy with your weight loss!

Originally Posted by sandyh50:
Someone else said to switch to Iceberg lettuce instead of romaine, that it helps in that area too.

I'm sure they meant well, but I don't know why they would say that. Iceberg has practically no nutrients; Romaine is packed with them. And iceberg has twice as much sugar and 1/2 the fiber with about the same carbohydrates.

Linden, maybe that's why you get the runs! LOL

Hello all,

I have had trouble getting on this site, it keeps saying 3fat chicks not responding. Well, I am here now. I am doing well in maintenance, I weigh exactly the same and have had several parties and outings, but the plan works. I am actually looking forward to getting back to phase I ( I know it sounds weird, but I like the structure) after the first of the year, to lose the last 15-20 lbs. I hope you all will still be here to support me through the really slow loss. I am a slow loser to begin with, but now that I am down, I think it will be even slower, but I am up for it. I have been baking (and freezing) holiday treats for neighbors, family and friends. I am proud of myself for not sighing up for the cookie exchange, we just don't need all those cookies around. The stuff I am baking, I am packaging and putting in the freezer, until I get all varieties done and then out the door they are going. :)

Done with the final I could do from home. Only took 1 hour and 15 minutes for the 100 questions. I think it went well. There were about 5 I didn't know and I had plenty of time to look them up but I wasn't in the mood. lol

I kinda want to go run again. I won't because I don't want to over do it but I want to.

Haven't brought myself to drink the tea. I just can't stomach it. I am feeling snacky and trying to decide if I should have a bar or some coffee with a shake. I think I'll make some coffee because it will last longer. ;)

Ok, better study for the next test. I have until Wed to take it but why not get it out of the way Monday and be done for a few weeks?

Originally Posted by Bellamack:
Hello all,

I have had trouble getting on this site, it keeps saying 3fat chicks not responding. Well, I am here now. I am doing well in maintenance, I weigh exactly the same and have had several parties and outings, but the plan works. I am actually looking forward to getting back to phase I ( I know it sounds weird, but I like the structure) after the first of the year, to lose the last 15-20 lbs. I hope you all will still be here to support me through the really slow loss. I am a slow loser to begin with, but now that I am down, I think it will be even slower, but I am up for it. I have been baking (and freezing) holiday treats for neighbors, family and friends. I am proud of myself for not sighing up for the cookie exchange, we just don't need all those cookies around. The stuff I am baking, I am packaging and putting in the freezer, until I get all varieties done and then out the door they are going. :)

I'm starting over the first of the year also. I plan to do phase 1 for 4 weeks starting Jan 5th and then 6 weeks of phase 2 and 2 weeks of phase 3 so I cam done by March 29th. I don't need a deadline but I really don't want to go over 12 weeks this time. I'm telling myself that's how long I get and if I don't get where I want to I just have to be happy where ever I am. I think I secretly hope that will push me to get the whole way there!

I will probably do a refresher starting in January as well. Would like to do 3 maybe 4 weeks (tops) on P1 to see if I can get to about 125 or so. We'll see, but I am definitely thinking about it, starting on the 9th.

After I get back from my trip to Oregon I am thinking of going on phase 1 to get down to 140.I think there are a lot of maintainers that are talking about a refresher too after the holidays. It's nice to know we have that option of losing again and knowing that it works.

How exciting. So glad you will all still be here when I start over. We will have to start a "starting over" thread. (I guess maybe there already is one.)

Decided I couldn't sit so I studied for about 15 minutes, long enough for coffee and half a shake and then I threw in my old Jillian Shred It with weights because I wanted to dust off the kettlebell. The 28 minutes flew by! I'm scared I'll get back into the routine of working out and have to stop again while on phase 1. I may try to keep some sort of something light in this time and see what happens. I won't have a lot of time with my classes anyway but even 3 days a week to stay in the habit would be nice. I hope it doesn't do anything counter productive now. I should be able to get rid of some inches at least before we go on vacation. How many of you in phase 3 or 4 are working out? There really is NO REASON to not lose in 3 if I keep up the small workouts. I hope!

Oh, and my new goal will be 135. I am hoping in my next round I only have to lose about 15 but with vacation I'm planning on losing 20. I REALLY want to lose it in those 3 months. I will be 30 in April and would love to be 70 pounds lighter or more.

I know not a lot of people count cals but do you know what we "should" be around in phase 3? What were we eating in 1 and 2? I never kept track. Thanks!

Phase one was like 800-900 depending on whether you had fish or beef. Phase 3 if you hit the 500 cal at breakfast, you might hit 1200.

Well, I'll be joining all of you in Ph 1 again in January! I think I need to lose another 20 pounds or so. I phased off because I wanted a break in December but I know I need to continue to go down. I want to do alternatives and have been reading the alternative sticky - it's overwhelming to me since I'll need to study the ingredients list but I need to reign in costs.

I'm happy to see at least 3 of you that will start up Ph 1 in January with me.

Our company left a little after 11 last night and about an hour later I was dizzy and my stomach was turning. I barely made it to the bathroom before throwing up. That continued about every 10 minutes for almost 3 hours! No lie. After about 6 times I came down and slept on the couch so I didn't wake my hubby getting up so often. I even tried lying on the bathroom floor but after a run and a dvd it hurt my hip. I finally fell asleep about 4 and slept til 6:30. I still weighed myself and I'm down 2.8 from yesterday. Oh, and TOM showed around dinner time last night also. I can't believe I was down close to 3 pounds with the soreness of my muscles (water retention) and TOM but I guess that much throwing up can do that to a person. I'm scared to eat. I'm even scared to drink water. My hubby went and bought me some gatorade and said, "forget the diet, you have to drink something". He's super bummed I won't be able to go to his work Christmas party with him tonight. It's my daughter's bday and she's getting me everything poor thing. I am supposed to make cupcakes for her to bring to school tomorrow and I can't even look at food. (I will try to get dad to do it when he gets off work at 1.) I even had to turn my scentsy burner off because the small was making me sick. I hope it's short lived because it's horrible.

Yuck, Lynsey!!! You do need to rehydrate, so get the water/electrolytes in as soon as possible!

Stolaf, I think after Christmas is a good time to lose a few more pounds. I want to do alternatives too, maybe more of a phase 2 with protein drinks for breakfast and evening snack. My Christmas trip is costing me this year.

Bellamak, is your spyware anti/virus causing you to not be able to come here? You might have to "allow" this site to load. I am just guessing though.

Sandy - let me know what protein powder you are going to use as your alternative. I'll probably do the same as you...more of a Ph 2 with a protein powder and more Pure Protein bars as a restricted.

Stolaf, My sis in law gave me some Jillian Michaels whey protein powder. I thought I would start with that!

Lynsey, I hope you're feeling better.

Had my first Phase 3-ish breakfast today. I kind of modified it, because I was a little nervous. I ate egg whites with mushrooms, a cup of nonfat plain greek yogurt with a tbsp of peanut butter and a Snackergy granola snack packet that I just ordered from Nashua Nutrition.

I am so full right now. I know I will very rarely have toast at breakfast and this just felt like a good mix for me. Maybe I'll add some fresh fruit tomorrow.

Does this sound right to some experienced Phase 3-ers?

Lynsey,

I too, was up all night sick to my stomach, terrible cramps, must be a bug. I haven't ate or drank anything yet today, too scared! LOL

I am so happy that all of us will be together after the first, we will need the support, because we are down in weight and it will come off slower.

Sandy, I am having my hubby check out the computer today, he has all kinds of junk on here and he needs to "clean" it up.

Jennydoodle, great to hear from you. So glad all is well.
:)

Oh stolaf,

I also use Jillian Michaels whey and I use Pure Protein bars and I have stocked up on some stuff from Noshua & Diet Direct for variety.

Originally Posted by Bellamack:
I am having my hubby check out the computer today, he has all kinds of junk on here and he needs to "clean" it up.

I've several times not been able to get on the site because it was "unavailable" and chalked it up to a cranky computer. But Iowahockeymom asked the same question today on another thread. This usually happens between 4 and 6 am EST; 10 and noon my time.

Sandy and Bellamack - Julian Michael whey powder....sounds good to me. I've read through the alternade stick threads and there is almost too much info! I took notes and everything and I swear I was just more confused than ever!

I'll also order a couple of RTD from newlifestyle.com since that seems to be a very IP-like RTD. I'm just 5 days into Ph 4 and already looking forward to going back to Ph1 in January. What the heck!?!? I should be thrilled to have more freedom but I found it easy to follow all the rules in the earlier phases.

Hey Determinedat47 ....could you send me that sheet that your coach gave you with 10 different breakfast ideas for phase 3? I asked my coach but she said she didn't anything like that. If you don't mind you could email it to me it would be sooooo helpful to me! Thanks a ton!

Hey Itsabouttime....would you share your 6 phase3 breakfasts that you came up with? I would love to see them! you could email them to me at

Originally Posted by runner11:
Hey Determinedat47 ....could you send me that sheet that your coach gave you with 10 different breakfast ideas for phase 3? I asked my coach but she said she didn't anything like that. If you don't mind you could email it to me at [email protected] would be sooooo helpful to me! Thanks a ton!

Sure- when I find my sheet I will. I am a creature of habit so I either have coffee with a vanilla rtd for breakfast or Greek goddess plain yogurt with 1 cup blueberries, 1 piece whole grain sunflower seed/ flax toast with peanut butter and a large cup of coffee with half and half or vanilla rtd. But yes, I will email you the examples.