Don't worry about it Busymom. I too gained 3lbs in 3 days. I was freaking out. It leveled off and then came off again. Just follow the program and have faith. You're doing awesome!
Oh yay Thank you, you've made my day! I have to relax and just go with the flow as i wouldn't do anything different anyways, lol.
Ok, i started phase 3 on saturday, LOVING the breakfast. I have an excel sheet at home where i can input different nutritional value and get the total of where i'm at so i know i'm doing ok with being where i need to be.
My problem is that since saturday, i am now up almost THREE whole lbs. Its really stressing me out and dreading where i'll be when i'm going to start maintenance.
Did anyone else gain? I see a lot of people still losing in phase 3 (figured i wouldn't be one of those).
I'm on day 5 of phase 3. Also using a spreadsheet to calculate my breakfast totals
The phase 3 paper I received at the clinic says 1 protein, 1 fat, 1 fruit, 1 carb for breakfast. Gives some general serving sizes for fruit and says an example of carbs would be 2 slices whole grain toast or some whole grain cereal. For fats it just says milk, butter, yogurt, oil etc. No serving sizes. So if there's rules and restrictions I'm not totally on track.
For lunch and dinner it just says 8 oz of meat with salad and veggies. No serving sizes on that either. And at the bottom it says all vegetables and Ideal Protein products are now allowed. Is this a current sheet?
So far I have continued to lose, which surprised me since I wasn't losing very much on phase 1 anymore. Why would I lose more eating a big breakfast like this? Although I was hungry a lot the last while on phase 1 so maybe I needed a change.
I was just thinking, if the WF jams are not an option, you could just take some berries, fresh or frozen and mash them up for a sort of homemade jam to put on your toast. I did find a sugar free grape jelly for my PBJ someday, but there aren't alot of sugar-free jams out there. Reduced sugar, but not stevia sweetened. Maybe in time there will be more. I sound like I'm selling stevia stocks, but really, the data shows it helps control blood sugar, which is a real plus for me.
I don't like the WF jams. But our grocery sells Smucker's sugar free jam and preserves sweetened with Splenda. They have only 2-3 g net carbs per tbsp. Much better then the fake tasting WF ones.
This is a time to try new and different things to see how your body responds and to find out what you like. Our tastes do change. Soon you will be going into maintenance.
I would continue with the same lunch and dinner you had in Phase 2. In Phase 4 you will be adding more foods. It's wise to get used to label reading like you are doing now. Try things. If they don't work out eliminate them.
Anybody else felt really slugish after starting phase 3. Seems the more days i do it the more slugish i'm getting. This morning i didn't have any yogourt but feel even more tired so tomorrow i'll try just yogourt, granola and strawberries and no bread and see if i feel better.
This information - and all the recent posts - are really helpful. I start Phase 3 on Monday and I've already worked all my meals out (most include an english muffin, turkey sausage, yogurt or cheese, and sometimes an egg.... though I did find a cereal that with some almond milk will be really high protein).
I'm nervous because I'm worried I'll get sick, and I'm obviously nervous I'll gain weight. I know it's normal to put a few pounds on, and normally its not fat, but I just don't want to!
At the same time, I'm just really excited to be eating new things again. I miss bread and cheese and I look forward to a cup of coffee with cream again.
I guess I'll just have to see how it goes. Congrats to everyone on making it this far - I'm sure it wasn't easy but the hard work shows and is definitely worth it in the end!
Anybody else felt really slugish after starting phase 3. Seems the more days i do it the more slugish i'm getting. This morning i didn't have any yogourt but feel even more tired so tomorrow i'll try just yogourt, granola and strawberries and no bread and see if i feel better.
I had way more energy in phases 1 and 2.
What are you eating? Some feel very tired after they start P3 because we are not used to this much food in the morning. Bread is sleepy food for me. I found I enjoyed yogurt with berries and Kashi no sugar cereal sometimes with berries and almond milk the most.
Quote:
Originally Posted by sneuse
This information - and all the recent posts - are really helpful. I start Phase 3 on Monday and I've already worked all my meals out (most include an english muffin, turkey sausage, yogurt or cheese, and sometimes an egg.... though I did find a cereal that with some almond milk will be really high protein).
I'm nervous because I'm worried I'll get sick, and I'm obviously nervous I'll gain weight. I know it's normal to put a few pounds on, and normally its not fat, but I just don't want to!
At the same time, I'm just really excited to be eating new things again. I miss bread and cheese and I look forward to a cup of coffee with cream again.
I guess I'll just have to see how it goes. Congrats to everyone on making it this far - I'm sure it wasn't easy but the hard work shows and is definitely worth it in the end!
If you used to have a sensitive stomach, don't force yourself to eat too many different types of food that first day. It will be hard to know what you are sensitive to.
What are you eating? Some feel very tired after they start P3 because we are not used to this much food in the morning. Bread is sleepy food for me. I found I enjoyed yogurt with berries and Kashi no sugar cereal sometimes with berries and almond milk the most.
This morning i had 1 piece of toast (vs 2) with PB, greek yogourt, granola and strawberries and feel much better than when i have 2pcs of toast.
I have been having the same thing for breakfast all this week, it is a little lower in the calorie department, but very satisfying!
1 cup strawberries
1/2 cup NF greek yogurt
2 slices natural oven weight sense bread (17 carbs, or 12 net carbs in 2 slices)
2 T PB2 (powdered peanut butter with water added) So good!
1 egg + 1 egg white
360 calories, 40 total carbs (net is probably around 32), 29 g protein, and 9 g fat
Hello everyone, I came across this on a clinic FB page and thought I would share it with y'all
HOW TO EAT A HEALTHY FAST FOOD BREAKFAST
Published on 17 April 2011 by CatheDotCom in Blog, Fitness Tips, uncategorized
You may know the importance of a healthy breakfast but sometimes time restrictions force you into grabbing breakfast at one of the local fast food restaurants. When you read the menu and calculate the calorie content of some of the offerings, your hunger turns to shock. If you want to avoid getting stuck with the McDonald’s Deluxe Breakfast which will set you back over 1200 calories, you need to discover some healthy fast food breakfast options. Here are some of the healthier fast food breakfast options:
McDonald’s Egg McMuffin
The McDonald’s Egg McMuffin is a fairly reasonable option although it’s a bit high in fat at 12 grams per serving. It does offer 17 grams of protein and a calorie content of only around 300. The protein will help to reduce cravings later in the morning and will help you prime your metabolism to function optimally. If you want to save some calories and fat, you can ask for it without cheese. To reduce your carbohydrate load, take off the top half of the muffin and eat it as an open sandwich.
Wendy’s Yogurt with Granola
This can be a quick and healthy option if you’re pressed for time. The yogurt and granola combination gives you 8 grams of protein at a cost of 250 calories. Although not as rich in protein as the Egg McMuffin, it’s not an unhealthy alternative. To reduce the calorie content of your breakfast, ask for your yogurt to be prepared with half the usual amount of granola.
Starbuck’s Low Fat Breakfast Sandwich
This sandwich is similar to the Egg McMuffin. The Canadian bacon present on the Egg McMuffin has been replaced with low fat turkey bacon, while the whole egg has been replaced with a cholesterol free egg. Low fat cheese replaces the regular cheese on the McDonald’s sandwich. The fat content of the Starbucks sandwich is lower at 7 grams than the 12 fat grams found in the Egg McMuffin.
McDonald’s Scrambled Eggs and English Muffin
McDonald’s can prepare scrambled eggs for you and serve them with an English muffin. This is an excellent source of protein which should satisfy your hunger until lunch time. Instead of dousing your English muffin with butter, add a touch of jelly for flavor. You may want to save half of your English muffin for the following morning.
Subway’s Western Egg Sandwich
This tasty sandwich clocks in at only 285 calories and gives you a whopping 13 grams of protein. This should satisfy your hunger without leaving you feeling guilty.
Fortunately, most fast food restaurants are making nutritional data available to allow you to make a more informed decision on what to choose for your healthy breakfast. Fast food can be healthy for breakfast if you make the right choices.
I have been having the same thing for breakfast all this week, it is a little lower in the calorie department, but very satisfying!
1 cup strawberries
1/2 cup NF greek yogurt
2 slices natural oven weight sense bread (17 carbs, or 12 net carbs in 2 slices)
2 T PB2 (powdered peanut butter with water added) So good!
1 egg + 1 egg white
360 calories, 40 total carbs (net is probably around 32), 29 g protein, and 9 g fat
if you added one more whole egg you would be perfectly within all your limits.
I am new to phase 3 and have been experiencing incredible bloating.. I am also unbelievably full. I usually have lunch at 12:00 and now I am forcing myself to eat at around 2:00 because I know my body at least 'needs' something.
I'm really worried that I'm not properly digesting anything, causing bloating and I'm scared I'm gaining all this fat and ruining the most important phase of the protocol. I've only been on phase 3 for 4 days now so I'm just wondering if the bloating and feeling very full are common results of having the bigger breakfasts, or if it could be my body just adjusting to the changes?
I am new to phase 3 and have been experiencing incredible bloating.. I am also unbelievably full. I usually have lunch at 12:00 and now I am forcing myself to eat at around 2:00 because I know my body at least 'needs' something.
I'm really worried that I'm not properly digesting anything, causing bloating and I'm scared I'm gaining all this fat and ruining the most important phase of the protocol. I've only been on phase 3 for 4 days now so I'm just wondering if the bloating and feeling very full are common results of having the bigger breakfasts, or if it could be my body just adjusting to the changes?
I hate feeling like this and hope it goes away
Any tips or tricks people have for phase 3?
Thanks again!
LOL sorry not funny but did you read my post above from last week. I felt the same way, barely could eat by lunchtime and had breakfast at 6.
I actually went up 3 lbs in the first 3 days but then it went back down and lost all 3 lbs by the end of the week. I'm finishing my 2nd week of phase 3 and this week the scale went down a TINY bit (like 0.4) and now my stomach starts growling around 11 so we do get used to it.
Thank you, you've made my day! I have to relax and just go with the flow as i wouldn't do anything different anyways, lol.
