[VickiR]

It's all so exciting isn't it girls??? P4 on Saturday!!!! Excited and nervous just like before P3. Thanks for sharing your excitement and enthusiasm. I think I'm going to start working out now too. I have waaayyy more energy and feel pretty great!

[CassiR]

Originally Posted by VickiR

It's all so exciting isn't it girls??? P4 on Saturday!!!! Excited and nervous just like before P3. Thanks for sharing your excitement and enthusiasm. I think I'm going to start working out now too. I have waaayyy more energy and feel pretty great!

I'm so happy for you!! Don't you love the energy now? I wasn't planning on working out tonight and just "felt like it".. weird!
How was your WI your first week of p3? Let us know how you do on Saturday at WI and your first day of p4!!

[purple sky]

Now, it's starting to hit. Phase 4. I did not really plan for it. And it is right around the corner. Because we will be away for a few days I was not going to deal with it until we return but with only a few days left on P3, it might be time to start thinking about it. I don't even know which supplements to continue taking.

I am also starting to get a sense that I may be one of those people who is better without carbs. In a lot of ways I feel like old me which is good but I am also remembering some feelings. Heavieness, sluggishness. I have more energy but I will have to watch this as all of these get much, much worse with the addition of carbs. And I don't want to go back to how crappy I felt last year. It's not going to be as simple as eat this not that.

[CassiR]

I've been thinking about it lately and decided that i'll do basically p3 but with some grains added in with dinner. It's easier where there is a baseline to go by and now i'm used to p3. I like it. Grains with dinner scares me but I would enjoy either quinoa or brown rice. Mayybe mashed potatoes or beans too. DH had mashed potatoes and corn last night so it's still in my mind. There are so many more recipes we can follow in p4. The rule of no fat is what concerns me. How do you make a tomato sauce with no oil?

I'll probably keep lunch the same. Oh and switch up the veggies, all veggies are unrestricted in p4! But no healthy sammich for lunch is killer I am not at all a salad person so I'll probably continue with my lunch I bring now. I think the place near my office sells premade specialty salads with meats like salmon, chicken, etc. Maybe I'll have one of those once in a while.

I've seen people on the board say they have nuts, fruit or yogurt for snacks. Along with the IP food. I'd like to have almonds while at work and maybe I'll also bring a yogurt, too. Then I'll have the bar or RTD at night for an after dinner snack.

It's hard to say what i'll be eating when on vacation in two weeks.

There is a lot of info in the "life after phase 1" thread. I've been re-reading that lately.
It's easy to slip back into our old ways but as long as we are mindful of what we put into our bodies and watch our weight, we should be fine. We just need to stick to it and not let it get out of control. I've learned so much on this journey and it's made me more confident that i'll stay in control.

[2Poles1Girl]

We'll figure it out...everybody does. But I do think it's wise to ease into it and use the knowledge, patterns and menus (semi-altered) that we currently use, then slowly introduce new things. This isn't a race, thank goodness.

By the way...GOOD job on making it through the weight loss journey. You all need to pat yourselves on the back for your efforts thus far.

[VickiR]

How was your WI your first week of p3? Let us know how you do on Saturday at WI and your first day of p4!!

I was up 1 lb after my first 3 days of P3. Then yesterday (1 week and 2 days into P3) I was down 2 lbs. So after 1 week and 3 days on P3 I'm down 1 lb. Not too bad.

Now I'm trying to limit my protein. I think I'm getting way too much. They say it can cause the big C (which I've struggled with on P3). I've been getting around 100 grams/day. Way too much I think. My carbs, cals and fat are all in line though.

I don't think I'm going to limit anything on P4. I'll just make sure to keep track of everything and watch for things I don't tolerate well (like dairy in P3).

So it's official. I don't know how to quote someone on this. I'll check out the stickies and see if it says anything about it there. Otherwise I'll be back asking you girls. Hope you're all well!

[purple sky]

QUOTE=VickiR;4326103]So it's official. I don't know how to quote someone on this. I'll check out the stickies and see if it says anything about it there. Otherwise I'll be back asking you girls. Hope you're all well![/QUOTE

You got it. I took out the extra brackets so you could see what it looks like on the back end. With the brackets the system automatically knows how to format the quote so we can see the original author you are quoting. This is not an easy system to use. Because it is very easy, when you are editing down the quote to accidentally edit out the bracket or something else so it does not look right.

You can play around with Italics, Bold and Colors in the same way.


You can play around with I] Italics[/I], B]Bold [/B]and COLOR="Magenta"]Colors[/COLOR] in the same way.

I went ahead and pulled out the extra brackets on this to show the difference. These look virtually the same on the back end here while I am typing but in the second example the system does not know what to do without the brackets.

Hope this helps.

[purple sky]

It really helps to see how you guys are thinking and processing. We seem to be very much on the same page and I find that to be such a comfort. I need to change some of my thinking. Because I think i tend to look at maintenance as being done with the diet when in reality it's just another phase and will probably at least initially require as much or more discipline and retraining as P1. I know myself and as laxed as i have gotten on P2 and P3 I could be heading into trouble.

So after vacation (because I can't process two things at once) I will map out some kind of plan or structure not unlike what you guys are suggesting. It needs to be realistic and doable for me. DH makes good salads but that's not my scene. I also strongly suspect sugar is a problem for me and then wheat and then dairy.

I suspect it just might make sense to do a P3+ phase.

Split apart breakfast because that is too much for me in one sitting. And try to eat every 3-4 hours. I think I am one of those kinds. Smaller and frequent meals.
Have a comparable lunch to P2/P3
Add snacks like nuts and yogurt.
Stay away from those bars because they are tricky. (but, I can't)
Add some good carbs to dinner.
And another snack before bed. I heard it is good to eat something like an apple or half an apple before bed. I have no idea as to where or why I heard that. I could be making it up.

I just found a sheet for a diet I was going to do before IP. It involved shakes as meal replacements.

But, here are their snack ideas. I will share if interested. I really should have started a Phase 3.5 thread. Oh well.

• Cucumbers and hummus
• Rice cake with fruit (meh)
• Yogurt with fruit
• Celery/apples with almond or sunflower seed butter
• Rice cake with the nut butter (better)
• Raw almonds with fruit
• Small peach halved and baked with vanilla. (lovely)
• Mini carrots
• Berries
• Yogurt/nuts/maple syrup.

Sort of what we were talking about.

[CassiR]

Originally Posted by 2Poles1Girl

We'll figure it out...everybody does. But I do think it's wise to ease into it and use the knowledge, patterns and menus (semi-altered) that we currently use, then slowly introduce new things. This isn't a race, thank goodness.

By the way...GOOD job on making it through the weight loss journey. You all need to pat yourselves on the back for your efforts thus far.

Thanks 2poles WE have all done so well

Originally Posted by VickiR

I was up 1 lb after my first 3 days of P3. Then yesterday (1 week and 2 days into P3) I was down 2 lbs. So after 1 week and 3 days on P3 I'm down 1 lb. Not too bad.

Now I'm trying to limit my protein. I think I'm getting way too much. They say it can cause the big C (which I've struggled with on P3). I've been getting around 100 grams/day. Way too much I think. My carbs, cals and fat are all in line though.

I don't think I'm going to limit anything on P4. I'll just make sure to keep track of everything and watch for things I don't tolerate well (like dairy in P3).

So it's official. I don't know how to quote someone on this. I'll check out the stickies and see if it says anything about it there. Otherwise I'll be back asking you girls. Hope you're all well!

Since starting phase 2 I've been using mainly vegetarian products for my protein source at dinner and lunch. They have way more fiber and a little less protein. (vs. a chicken breast with no fiber at all) I was getting around 100-130g of protein in p1!! Now i'm getting around 90ish and I have been "going" more often. It could also be the added fiber in the breakfasts though. Who knows!
When you say you're not going to limit anything in p4 do you mean you are just going to track and eat healthier but not by p4 rules? I've given some thought to this but it opens to door to so much. Let me know your input on this! I have been tracking what I eat via calorie counter online and find it very helpful. It rates your day based on what you ate and shows a bunch of information. Also my coach told me about Fooducate. It's an app and a website. You can put in different foods and it will grade it and tell you other healthier choices. Pretty nifty!

Originally Posted by purple sky

It really helps to see how you guys are thinking and processing. We seem to be very much on the same page and I find that to be such a comfort. I need to change some of my thinking. Because I think i tend to look at maintenance as being done with the diet when in reality it's just another phase and will probably at least initially require as much or more discipline and retraining as P1. I know myself and as laxed as i have gotten on P2 and P3 I could be heading into trouble.

So after vacation (because I can't process two things at once) I will map out some kind of plan or structure not unlike what you guys are suggesting. It needs to be realistic and doable for me. DH makes good salads but that's not my scene. I also strongly suspect sugar is a problem for me and then wheat and then dairy.

I suspect it just might make sense to do a P3+ phase.

Split apart breakfast because that is too much for me in one sitting. And try to eat every 3-4 hours. I think I am one of those kinds. Smaller and frequent meals.
Have a comparable lunch to P2/P3
Add snacks like nuts and yogurt.
Stay away from those bars because they are tricky. (but, I can't)
Add some good carbs to dinner.
And another snack before bed. I heard it is good to eat something like an apple or half an apple before bed. I have no idea as to where or why I heard that. I could be making it up.

I just found a sheet for a diet I was going to do before IP. It involved shakes as meal replacements.

But, here are their snack ideas. I will share if interested. I really should have started a Phase 3.5 thread. Oh well.

• Cucumbers and hummus
• Rice cake with fruit (meh)
• Yogurt with fruit
• Celery/apples with almond or sunflower seed butter
• Rice cake with the nut butter (better)
• Raw almonds with fruit
• Small peach halved and baked with vanilla. (lovely)
• Mini carrots
• Berries
• Yogurt/nuts/maple syrup.

Sort of what we were talking about.

I love this. Thank you so much for sharing your ideas! We are in very similar situations! I also have a vacation coming up right when starting p4 and i'm so nervous about it. I want to enjoy myself but do not want to have to go back to p1. Then I think.. "maybe it would be good for me to go back to p1 though, lose a bit more weight for some cushion" ugh. I've decided to quit worrying about it and let it be what it is. I know there will be bad foods and I'll make the decision at that time. It will be my only vacation this year.

Those bars are going to be the death of me. I can't stay away some days. At my last WI my coach told me I can bring in any extra packets and swap them out for bars. Now all I can think about is which bars will I be getting and how many. ugh.

I love all those snack ideas!! Im also thinking of leaning on nuts and yogurt. The nut butter with apples seems like a no-no to me only because I think I'll use too much. But I'll try it anyways, I heard almond butter is heavenly.

BTW, I seen a recipe for mock "pizza" using a portobello mushroom. You can put tomato sauce in it with cheese and other toppings and then bake it. It ends up like a mini personal pizza. That would be acceptable for p4 lunch, right? I can't stop thinking about how I want a sandwich for lunch though..

[VickiR]

When you say you're not going to limit anything in p4 do you mean you are just going to track and eat healthier but not by p4 rules?

No! I'm going to follow p4 rules exactly. I mean I'm not going to give up the carbs at dinner like I've seen other people write about. You'd be surprised how many people say they don't have their carbs at dinner every night. I can't wait to have pasta!

[Chloe222]

I'm on the 2nd day of phase 3 and had a more balanced breakfast today as I counted my fruit carbs vs my grain carbs...

I had a question which I got answered when reading the "Phase 3 explanation" 9 pg pdf which I found in the stickies a while ago. On p.6 it mentions that we do indeed subtract fiber carbs from total carbs to get our carb count for building our breakfasts:

Have them go to the stores and write down the nutritional facts of their ingredients (grams of fiber can be subtracted from total carbohydrates). Meals should consist of 30 g or less of grain carbohydrates, 20 g or less of fruit carbohydrates, 15 g or less from dairy carbohydrates. Aim for about 25 g of protein and try to keep total fat less than 15 grams. Breakfast should be between 400 and 500 calories in Phase 3.

QUESTION: Can our breakfast be less than 400 calories? I can understand why not over 500, but how about on the low side?

[CassiR]

Originally Posted by Chloe222

I'm on the 2nd day of phase 3 and had a more balanced breakfast today as I counted my fruit carbs vs my grain carbs...

I had a question which I got answered when reading the "Phase 3 explanation" 9 pg pdf which I found in the stickies a while ago. On p.6 it mentions that we do indeed subtract fiber carbs from total carbs to get our carb count for building our breakfasts:

Have them go to the stores and write down the nutritional facts of their ingredients (grams of fiber can be subtracted from total carbohydrates). Meals should consist of 30 g or less of grain carbohydrates, 20 g or less of fruit carbohydrates, 15 g or less from dairy carbohydrates. Aim for about 25 g of protein and try to keep total fat less than 15 grams. Breakfast should be between 400 and 500 calories in Phase 3.

QUESTION: Can our breakfast be less than 400 calories? I can understand why not over 500, but how about on the low side?

My coach said to aim for 500 but hovering in 400-450 is perfect. I wouldnt go below 400 because you may not be getting enough carbs to bring you out of ketosis.

[CassiR]

Originally Posted by VickiR

No! I'm going to follow p4 rules exactly. I mean I'm not going to give up the carbs at dinner like I've seen other people write about. You'd be surprised how many people say they don't have their carbs at dinner every night. I can't wait to have pasta!

Right! I will be slowly introducing more things into my diet and follow p4 guidlines. I hope to enjoy that pasta or rice with my dinner

[purple sky]

Originally Posted by Chloe222

I'm on the 2nd day of phase 3 and had a more balanced breakfast today as I counted my fruit carbs vs my grain carbs...

I had a question which I got answered when reading the "Phase 3 explanation" 9 pg pdf which I found in the stickies a while ago. On p.6 it mentions that we do indeed subtract fiber carbs from total carbs to get our carb count for building our breakfasts:

Have them go to the stores and write down the nutritional facts of their ingredients (grams of fiber can be subtracted from total carbohydrates). Meals should consist of 30 g or less of grain carbohydrates, 20 g or less of fruit carbohydrates, 15 g or less from dairy carbohydrates. Aim for about 25 g of protein and try to keep total fat less than 15 grams. Breakfast should be between 400 and 500 calories in Phase 3.

QUESTION: Can our breakfast be less than 400 calories? I can understand why not over 500, but how about on the low side?

Believe it or not there is a little flexibility when it comes to this but I would try to follow the IP way for at least a few days. And then reduce or increase to your comfort level. Now my coach said it was fine to go below 400 but she leans lean. She also said it was fine to have extra fruit or yogurt.

Phase 3 is a time to find out what works for you and what doesn't so if we are wheat sensitive and grain sensitive we have to ditch the grains altogether and pull the extra carbs from something else. Some of us are dairy sensitive. So it requires a little finagling.

Tomorrow is my last P3 day though coach said I could stay on P3 longer. My calorie range was from 280-520. On the higher end I stayed full longer, almost too full and found it hard to eat lunch. On the lower end I got hungry more quickly and wanted lunch an hour or two later. I just found it hard to eat so much in one sitting and will be glad when I can split it apart into breakfast and a mid-morning snack.

[purple sky]

Originally Posted by CassiR

Thanks 2poles WE have all done so well


Since starting phase 2 I've been using mainly vegetarian products for my protein source at dinner and lunch. They have way more fiber and a little less protein. (vs. a chicken breast with no fiber at all) I was getting around 100-130g of protein in p1!! Now i'm getting around 90ish and I have been "going" more often. It could also be the added fiber in the breakfasts though. Who knows!
When you say you're not going to limit anything in p4 do you mean you are just going to track and eat healthier but not by p4 rules? I've given some thought to this but it opens to door to so much. Let me know your input on this! I have been tracking what I eat via calorie counter online and find it very helpful. It rates your day based on what you ate and shows a bunch of information. Also my coach told me about Fooducate. It's an app and a website. You can put in different foods and it will grade it and tell you other healthier choices. Pretty nifty!


I love this. Thank you so much for sharing your ideas! We are in very similar situations! I also have a vacation coming up right when starting p4 and i'm so nervous about it. I want to enjoy myself but do not want to have to go back to p1. Then I think.. "maybe it would be good for me to go back to p1 though, lose a bit more weight for some cushion" ugh. I've decided to quit worrying about it and let it be what it is. I know there will be bad foods and I'll make the decision at that time. It will be my only vacation this year.

Those bars are going to be the death of me. I can't stay away some days. At my last WI my coach told me I can bring in any extra packets and swap them out for bars. Now all I can think about is which bars will I be getting and how many. ugh.

I love all those snack ideas!! Im also thinking of leaning on nuts and yogurt. The nut butter with apples seems like a no-no to me only because I think I'll use too much. But I'll try it anyways, I heard almond butter is heavenly.

BTW, I seen a recipe for mock "pizza" using a portobello mushroom. You can put tomato sauce in it with cheese and other toppings and then bake it. It ends up like a mini personal pizza. That would be acceptable for p4 lunch, right? I can't stop thinking about how I want a sandwich for lunch though..

Ooh that mock pizza sounds yummy. I have not tried cheese yet just yogurt and a little butter for my dairy.

I decided to chill. But, at least I have somewhat of a plan. Only time will tell what works. I have found some places to eat while away that are not carb heavy so I will give that a try. I know that sometimes when you are not used to eating certain foods you don't feel so hot after adding them back.

I gave myself the option of returning to P1 after I get back which might be a good idea as the scale feels like it might be creeping up. I think I will also try some of your vegetarian protein options as bathroom time ain't stellar.