Hi and congratulations!
The Phase 3 breakfast kickstarts the day, and you can have complex carbs in the form of oats or bread or whatever, plus some fat, some protein and fruit. As long as the totals add up, you can combine in whatever way you want. I was having it all in one sitting, but over time, I decided to split it up into breakfast and snack.
For lunch, you don't have the complex carbs, but you can have some fat. For dinner, you can have complex carbs, but keep the fat to a minimum. I still use the 2 tsp olive oil but keep my cheeses to non-fat at dinner. I think I got a hand-out for Phase 4 that described what is a complex carb. Potatoes are, but I am thinking they are higher glycemic index or they would have been allowed in Phase 1. They don't come out and limit things so much in Phase 4, but in time you will see what feels right to you. Unlimited vegees is great, but don't let that mean unlimited potatoes...
The glycemic index is a great tool.
So Phase 3 introduces the carbs back so it's important to take the time to do it. Then in Phase 4, you are really on your own, figuring out what works for you. Several people discovered gluten problems or that some carbs like grains just don't work for them. I think I may have a gluten problem, as I noticed that when I had whole-grain pasta I got more of the 'big C.' Everybody is different, so this is the time to experiment and keep your log up, at least for awhile, until you get a feel for it. It's kind of exciting, getting to have the things you've done without, just watching the frequency and portion size.
If they didn't give you the hand-outs, maybe we can find them here, or I can scan what I got and post it. Basically, keep your eye out for low-fat, low-carb, low-sugar stuff. Julian Bakery makes some pretty good low-no-carb breads.
Good luck and enjoy !!!
Margaret
complex carbs ?
