Cheating?
 

How many people have cheated? IF and I mean a big if someone were to have something not OP does it automatically throw you out of ketosis etc?

I haven't cheated, but boy am I starving.

I decided to keep track of what i'm eating in Calorie Counter/My Fitness Pal app and it says I'm allowed approximately 1200 calories a day to lose weight. So far adding in what i've had today i'm at 285 with dinner being the last meal remaining. I'm wondering if this is what is stalling my weight loss am I possibly not getting enough?

Breakfast - IP Vanilla Shake
Lunch - Cappuchino drink, 1 cup red pepper, 1 cup cucumber and approximately 1 cup lettuce.
Dinner will be a 8 oz meat (probably chicken) and 2 cups veggies.

Just trying to figure out early on if I'm not eating enough or what was the cause of such a low (0.2 lb) weight loss.:?:

have some egg whites if you are hungry... is 100% allowed on the plan.

also, are you having a restricted item once a day?

I was having a bar around 3pm everyday and it helped a little with the hunger, but since my weight loss was so low last week the coach said no restricted this week :(

And I forgot to add I am not drinking my required water, getting my sea salt in, and of course using olive oil :)

How much egg white are you allowed?

I haven't cheated, but I do wonder if I'm eating so little that I'm actually depriving myself and causing my body to hold on to the fat? If that is the case i'll gladly eat more because of course I'm always hungry...well so my stomach says (always growling and upset with acid :(

Where is your 3rd IP packet for snack? I have to eat every 4 hours or else I am STARVING!!!

Most coaches allow 2 egg whites a day as "free". Also, do you exercise? If so you would need to add in an extra 4th packet (I have 4 on weightlifting days).

If you are truly hungry then I would go for an extra IP packet or do some more veggies rather than going off program.

I never cheated and after my first three days I was never hunger...well 90% of the time I wasn't hungry. I agree keep some egg whites on hand and go to those when you're hungry. If you're following the plan you sould have no problem losing...I don't agree with eliminating a restricted...but every coach teaches us differently.

Be sure to keep your water in-take up and get all your protein and veggies... hang in there you can do it!!!

You also need to have your 3rd packet whether it is a retricted or not.

Edit: lol Liz we were posting around the same time... great minds........

Let's see, Breakfast is fine, Lunch is fine (although check with coach whether cucumbers are now free), SNACK (Use a non-restricted packet), Dinner looks fine, I find that steak fills me up more than chicken, and is higher in protein (i.e. your body has more to use during the night).

I haven't cheated, or maybe I have and don't consider it a cheat because I'm on alternative products, BUT I pay a price for it, smaller losses than normal. My mother in law said "if you must cheat, eat pure protein, egg whites, MAYBE some tuna, or some chicken grilled in a salad, do NOT cheat with carbs or an extra bar (too many carbs)"

Assuming you are having a snack you day looks just like mine in phase 1, and almost exactly what she eats..and he is 240 pounds still!

Add in another salad, even if it's boring! Consider fattier meat, it is more satisfying. Add eat some egg whites, or even a couple eggs during the day and reduce dinner by a couple ounces. The hunger should resolve.

You're third packet is missing my dear. My total calorie intake for the day is usually around 730-900. Somethings definitely missing...hmmm. Go to Fitness Pal and it lists all of the Ideal Protein foods (so cool!) and allows you to calorie track. Try this for a day or two. Add more lettuce to salad at lunch and drink more water if needed. Don't cheat though...you can do this. Just keep sending us your daily menu and we can help where we can. Hugs!

if I ignore my actual food intake my calories from shakes/bars is...360 most days, some days more if I splurge for lunch and go out for a salad etc. , then add my few veggies and dinner...I'd say I hit probably 750 cal / day

That sounds about right. I don't think I've ever actually gone over 800

It's weird I have dreams that I go off program, which is how my brain is dealing with it! I have a hard boiled egg (with salt) in the afternoon if I am really hungry and then redistribute the protein amount I have at dinner.

Total calories and 3rd packet of IP
 

Hmm when I use the My Fitness Pal app it looks like following everyones advice I end up at 862 Calories. That's with adding 2 egg whites from hard boiled eggs (didn't eat yolks).

And you guys are right I was using the bars as my third protein of the day and when they said no restricted I just didn't think to replace it with something non restricted. Menu last week was the same except around 3-4pm I would have a bar to tide me over.

So much good advice, WI #3 on Friday so we'll see how it goes. For now I'll add that third packet.

So for alternatives what things do you guys use? It's getting a little expensive for me to constantly be buying their products :(

My Fiance uses the Protein from Costco...think the company is Premier Nutrition, you get a ton more shakes for approximately $30, they are 11 oz instead of 8 oz and they almost identical in Carbs/Fat/Sugar. Does anyone else use them?

Did you say you have a shake and a bar at lunch? What is your menu like?

1200 cals a day is outside the IP protocol. If you havent read the IP literature or even better Dr Tran's book it explains that because we are burning fat our bodies use it much like consuming foods. For me at a 5#/week average im consuming around 3500 cals a day. Only 800-900 of this is from food. You would likely still lose at 1200 cal a day but more like WW where 5# a month may be the average on a good month. But as the others have said you seem to be missing a package and for me personally the restricteds are vital to keeping me from being hungry.

Although the carbs/fat/sugar is important the protein is far more important. You need the protein to keep from losing lean muscle mass. You can have the bar at any time of the day. I eat them for lunch all the time. Just dont have 2 restricteds in a day.

yep, I have used them from nearly the beginning... love them!

The 3rd packet is not an option, you have to have it otherwise your calorie count is too low and you will stall your weight loss.

My day generally looks like this:
B- bar and tea
L- soup or protein drink and 2 cups of veggies
D- 8oz protein and 2 cups of veggies
snack before bed: IP pudding shake

You have to make sure you get all of your water in, olive oil and salt.

I have been 100% OP since last September and cheating is NOT an option. Just make sure you get in all of your food and you shouldn't be hungry till you hit about the 3 to 4 hour mark after your last meal. Hang in there, IP works if you fulfill all of the daily requirements.

Have some coffee/tea! The warmth of it will fill you up. Also yes, egg whites are allowed and they only have 0.24 carbs each so you can have plenty.

I understand what you mean by expense...that is why it is important to stay on protocol so you can get done quickly. It's more expensive to not do protocol correctly and have slow weight loss than to do it correctly and lose as much as you can quickly.

I do have some tips in using non restrictives. To keep from feeling bored, doctor up some of your foods and use some of the recipes that they have here in 3FC. For me, I use the crispy cereal and make pancakes in the morning. It uses two egg whites so it keeps me pretty full in the morning. Also, I use the omelet in the morning with 1 cup of spinach to help me. The omelet keeps me full too. You can try making your pudding packets into cookies or cakes so that you "FEEL" like you are having a restrictive, but you are not, plus you have the added egg whites to keep you feeling satiated.

Another thing is that you can break up your vegetables and use them throughout the day as long as you are getting your 4 cups. Maybe Zucchini Chips? I know Dill Pickles save the day for me!

It is true that you need the protein to build muscles. I just began adding my Xtend (Branch Chain Amino Acid drink 0/0/0) which is a sports drink that helps in rebuild muscle and reducing fatigue. Because proteins are important in that they break down into amino acids. With this drink, they are already amino acids so that may also help with retaining lean muscle as well. Amino Acids are the building blocks of muscle. Something to consider as well. But protein and Amino Acids are the most important part. :D

Here are the recipes I suggested above. Hope this helps:

Crispy Cereal Pancake

1 packet Crispy Cereal crunched up. i use a rolling pin right over the package
2 egg whites
1/4 tsp baking powder
1/4 tsp vanilla
1/4 tsp cinnamon
1/4 tsp nutmeg

mix together cook like a pancake
eat w/wf maple syrup or other wf products


Pudding Cookies

Prep is following the pudding cake recipe with some changes:

oven at 375

1 egg white (I think I used slightly more because I have a carton and used 4tbsp and it says 3tbsp is one egg white)
2 oz water
fold in pudding packet

on cookie sheet (with wax paper or with pam) spoon (I used a tbsp measure) mixture onto sheet and spread in a flat circle (if you just mound it you will get little puffs)

cook at 350 for 20 to 30 min
half way through, flip the 'cookies' over and squish down with a spatula (they will puff up during cooking)

They are crispy first out of the oven, but get chewy over time. They keep well tho.

You could make a few of these ahead of time. Bring them in a baggy and when at camping reheat/recrisp by the fire.

Pudding Cakes

-Preheat oven to 350 degrees
-In a blender, combine (2) egg whites, (1) t. vanilla and 2 oz. of water. Blend well
-Pour liquid contents into a bowl, and gently fold in pudding packet. I usually add a little powder, mix it up, add a little more, etc... The final result is a "batter" similar to brownies. And yes, I lick the bowl and spoon
-To bake, I use (2) small corning ware dishes, you could also make them in a muffin tin, and divide them into (3) equal muffins. I spray the bottom of the dish with Pam so the cakes won't stick.

The cakes will get VERY large while baking, and will deflate when cooling. If you put too much batter into a small baking dish, your cakes will literally explode in the oven. It is VERY important to only fill the baking dish or muffin tin 1/2 way. Which is why you will get 2 small cakes or 3 muffins.

-Bake at 350 for 15-16 minutes. Let cool and enjoy a mini cake.

(2) notes:
1). I have only tried this with Lemon, Butterscotch and Vanilla puddings. They have all turned out excellect! I haven't tried with Chocolate because I don't really care for the chocolate pudding, it is very chalky to me.
2). If you are making the cakes in a muffin tin, fill the empty muffin "holes" with water so that the cakes bake evenly.

Zucchini "Apple" Chips

Using a mandolin slice 1 small zucchini into slices between 1/16" and 1/8" (I did 1/16 but if you went a little thicker they would have some more bite to them). Lay them out on a silicone baking mat or parchment lined cookie sheet. Sprinkle with your choice of seasonings:
Sweet: 1 pkt Splenda mixed with cinnamon
Savory: Sea Salt and seasoning of your choice (I used a lemon herb seasoning)
Bake at 350 for 10-15 minutes checking frequently. Mine turned a little brown in the middle but they weren't burnt, just crunchy and delicious!! (if you're using a silicone baking sheet bake for 10-15 min and then turn so the other side will dry out, return to oven and bake another 3-5 minutes).

I HATE those dreams. I have been having them off and on. I have never cheated and have no urge to. The dreams make me angry because in the dream I keep saying...this isn't allowed and it is going to make me miserable. :)

If you're going to feel guilty, you should at least have something to feel guilty about! Crazy dreams!!!

Ok well my home scale still seems to be moving in the right direction and yesterday I did add egg whites to take care of a hungry spell. And also my third packet as well. Today more of the same. Crossing my fingers for a BIG weight drop lol...well aren't we all.

Thanks everyone!

P.S. Does anyone use any other types of protein bars as an alternative and have success? I really LOVE the bars for a snack...they seemed like cheating because I got a little taste of chocolate or carmel :) but thank goodness it wasn't!! My coach said to not have them for this week and boy do i miss them.

I'd try adding a large salad with your lunch- it really helps me.

If you go to the What are you eating XXXX day you'll see what a number of us are eating every day.

My typical day looks like:
B: Pudding Smoothie, 1-2 Cups coffee (1 with 1oz RTD as a creamer)
L: Salad with 2C veggies + EVOO + some salt
S: Bar/Soy Puffs
D: 6oz cooked meat, 2 C veggies
S: Pudding Smoothie

I also drink Mio, between 2-4 large cups between my salad and bar time. It helps me feel full. With that, I drink about 192oz of water daily (which includes my Mio + water).

There are also days where I am STARVING and I will have a 4th packet.

As for the cheating: I did once and it wasn't because I was hungry, but because it was just there. I was making lunches for my boys and the Sunbutter smelled SO good. I ended up eating 2-3 tablespoons and had three days of the worst diarrhea I've ever had. DONT DO IT!!!!!!!!!

Everyone talks about the MIO for drinks..i avoid because I can't have caffeine, but also because my coach said they are finding that there are hidden sugars in those :(

Mine don't have caffeine in them and if there are hidden sugars in them I'm not seeing it. I drink an insane amount (like 90oz) a day (which rounds my water intake out to about 192oz) and still lose good amounts (4.6 this week).

Wow that is amazing! Maybe I assumed they had caffeine because they said "energy" on them. Keep up the good work!

I will be using those shakes from Costco, my husband is now and I have tried the chocolate and like them, just don't care for vanilla, but I only like the IP ready to drinks choc shakes. I do not like any other non-restricted packs and the RTD are $30 for 6. I like $25 for 18 way better!! The calories are higher, but when I use them now I just drink half at breakfast and half at lunch then a RTD for a snack, unless I do a restricted which is about 3 days a week.

if you remember please let me know how your weight loss goes when you are using these shakes :)

There is 'regular' and 'energy' Mio, the Energy does have caffeine equivalent of 6oz coffee per "squirt". And just fyi, the FDA allows anything with less than 4 calories to be labeled "zero", so many of the 0/0/0 extras like splenda, walden farms, and most likely Mio (sucralose), etc do have ~4 calories, ~.9 carb a serving. My coach advised me to stay ~6 servings/day of the extras to keep the hiddden cals/carbs in check.

You just made my day with these recipes to give me variety!

I also use them...chocolate is yummy :-) A lot less expensive and the RTD has 30g of protein. I mix it with crushed ice and spinach for a chocolate spinach smoothie and it is really filling.

You ARE totally in starvation mode. The first thing many coaches say is cut the restricted wham most often the cause is of a low loss is too little food. I would add the restricted back or at least a forth package. Also the olive oil is totally necessary to lose weight. I actually had to up it to a tablespoon to get the weight loss going after a stall but at least use the amount recommended and put it on your veggies if yo measure it and use it to cook you don't.
Also make sure you are not choosing all no fat animal protein such as chicken breast. You need some good types of fat to lose fat.