My favorite meal of the day is still my Phase 3 breakfast. I generally do one snack per day, usually a Pure Protein bar mid-afternoon. Lunch is normally a salad with a small amount of shredded cheese or a bowl of soup. Dinners still look like Phase 1...mostly veggies and protein. If I find that I'm hungry I'll have a handful of almonds or walnuts.

I don't eat bread, pasta, potatoes or rice on a regular basis.
This is my new normal.

Originally Posted by scorbett1103:
I use Pepperidge Farm Light Extra Fiber whole grain bread, it's 40 cal per slice, 9g carbs and 2g fiber (so 7g net carbs). I like that brand because it doesn't feel like light bread, and it's hearty enough to use in the French Toast bake recipe without falling apart.

I just got an order of Mama Lupe's low carb tortillas (60 cal per tortilla, 7g carbs and 4g fiber - 3g net carbs). I think I am going to make an egg burrito tomorrow for breakfast to try them out!

Thank you, Scorbett! I'll look at the Pepperidge Farm bread. Let me know what you think of Mama Lupe's tortillas. I found La Tortilla's Smart & Delicious Low Carb Tortillas, Original Whole Wheat, at Sprouts here, so I'm going to try that one. It has 3 net carbs, and no sweeteners. I know Mama Lupe's has a bit (although it doesn't show in the stats). I can't wait for a breakfast burrito. I already plugged one into MFP to have in Phase 3. :)

Hi All, I'm finally get my feet wet in the maintainers thread. I've been on IP since Jan 2012 and now I am officially starting Phase 2 tomorrow. I've been reading here since the beginning of the year to get my head around maintenance. I glad so many others like Scorbett are here asking questions ahead of me.

On one hand I'm scared of going off the deep end once I have more options but I'm comforted by the idea that P1 is always there. I've done P2/P3 before since I phased off for a vacation in the fall and am not worried about the next few weeks. My maintenance plans are paleo / P3 for the most part as it also fits my gluten free diet. I've been reading the Carb Sensitivity Program book and when I do introduce carbs, I plan to do it in the approach they recommend so I can find out if I'm more sensitive to certain carbs.

Time to make more notes on my snack options so I can stick to the rules!

Originally Posted by KitKat169:
Hi All, I'm finally get my feet wet in the maintainers thread. I've been on IP since Jan 2012 and now I am officially starting Phase 2 tomorrow. I've been reading here since the beginning of the year to get my head around maintenance. I glad so many others like Scorbett are here asking questions ahead of me.

On one hand I'm scared of going off the deep end once I have more options but I'm comforted by the idea that P1 is always there. I've done P2/P3 before since I phased off for a vacation in the fall and am not worried about the next few weeks. My maintenance plans are paleo / P3 for the most part as it also fits my gluten free diet. I've been reading the Carb Sensitivity Program book and when I do introduce carbs, I plan to do it in the approach they recommend so I can find out if I'm more sensitive to certain carbs.

Time to make more notes on my snack options so I can stick to the rules!

Hey Kitkat! Yay! Welcome to P2!!! I thought P2 was fine, except it requires "more planning" as one of those packets is replaced with real food protein. That was the part I didn't like about P2. Boy, do I love the ease of the packets!! Plus I found I could only eat 5 oz (uncooked) of protein twice a day. I'm a small person by design, and I really didn't need any more than 5 oz, nor would it have been comfortable. I found that batch-cooking a couple of bags of chicken-tender size chicken meat worked best for me so I had 5 oz of meat cooked at all times.

OK everyone, I have my first maintenance "quandry". I ate a small piece of birthday cake and about 3 oz of ice cream last night for DS's bday. It wasn't a lack of control issue, I was perfectly ok with it. But now I realize I don't know what to do...maybe it's just "panic" of being new to maintenance :) Does that mean I should do phase one today? My weight isn't up, but I'm more concerned about the sugar and fat's impact on my metabolism if I don't do a phase 1 day. My metabolism and carb/sugar cycle was so messed up pre-IP that no matter how much little I ate, I still gained and always was hungry. I don't want to go back there ever. I'd appreciate any advice or insight or pointers on what to read that you well-seasoned maintainers can offer. Much thanks!

Nolawhodatchick: You could consider that as a fun meal. If you will feel more in control, you could do a Phase 1. After these months I go by the weight. If I am not up from an indulgence, I just eat normally. I use Phase 1 when I am up. That seems to work. Don't panic..there is always Phase 1 if the scale goes up! I know the fear of returning to your old cycle. I did the same as you..and still do it. I cooked protein ahead so I would always have it in the freezer ready to go.

Kitkat: Welcome: I read that carb sensitivity book also. I think there are excellent ideas about carbs there. Many people are very happy with the Paleo eating plan and feel much better.

Starshine: I indulge myself and order from Netrition.com in large orders and freeze them. I use the Big Train pancake mix, Dixie Counter carrot muffin mix, the Joseph's pita and lavash breads, and the Toufayan pita. These are all low carb but they are high in protein..I am about to test Mama Lupe's tortillas for breakfast.
I just found a recipe for baked eggrolls and am considering trying to a low carb eggroll for breakfast.

Patns: It amazes me how I can keep eating the same things for breakfasts and be happy. I do experiment with new recipes for dinners.

Scorbette: I have wanted to try that french toast recipe. I am going to look for that Pepperidge farm bread.

Cbl170: Your new normal seems healthy and is similar to my normal! Good job on maintenance.

Gazelle: I am still learning about maintenance and what works. I am waiting for April so I can celebrate one year and one half!

Greeniris: I hope those up pounds are disappearing. I am doing the same. I am at the high end of my range and working on going down. My husband is trying to lose so we are working on it together.

Nolawhodatchick I'm with maile, if it would make you emotionally better, do a phase 1 or even just cut something and make it a 'light' day. Out of all the things I'll cut in a day it will be my breakfast, I can't deal without my snack between supper and bedtime. You won't ruin your metabolism over that (even I need this reassurance sometimes)

pat/maile I still eat the same breakfast, I know how long it takes me to make, I know when I'm done getting ready (timewise) it's a no brainer for me in the morning (I like not having to think), so I look at some of Lizz's breakfasts and I think "that looks good" but it never comes to fruition. All good intentions. I do mix it up for dinners and I have announced that next week we're eating more baked veggies again and I'm making extra for lunches :)

kitkat Welcome to maintenance! You won't go off the deep end :) We're here! We can hold your hand and then one day you may have to hold ours as emotions in maintenance are kinda fluid (note my last week's posts).

cbl70 I'm more or less eating like that as well, I think I tried to put those items back in and well it's almost more hassle to cook the rice then it is to just add more veggies to my plate if I'm hungry. If I do have a 'potatoe' it's on a Friday evening (weight is lowest before fun day) and it's probably baked sweet potato.

Ok, I need to get up on a soap box. I made the decision to get myself 'healthy', to choose to spend my money on FOOD that it's an investment in my health care. I'm no longer on medication for illnesses associated with my weight.....however...I track EVERYTHING I spend...EVERYTHING (it doesn't mean I don't go over my budget lol I just now know by how much).

HOLY SMACKERS IS IT EXPENSIVE TO EAT HEALTHY!!!!!! I even bought a freezer and started buying in bulk, so far I'm still waiting on the difference in my bank account (may take a while due to the fact I bought a freezer). But WOW...I'm becoming one of those people that glares at the crap on the shelf wondering why it is so cheap when I have frozen fruit instead of fresh because it's a little 'cheaper' and not a big deal (actually prefer it now) to thaw it for breakfast.

Just kinda annoyed today, maybe it's because I'm also trying to pay for a wedding LOL.

Thank you for your response, Maile! I'll look into those breads. I've read about sprouted breads too being better for you, so I want to look into those also.

Question for you Maintainers. I'm trying to figure out when I should start to phase off. I have fat on my stomach and thighs that I want to eliminate, but I've read that the left over fat redistributes itself. I wouldn't mind if the fat in my stomach and thighs went back to places like my chest, but does that really happen? I don't want to be thin. Slender yes. I'm going to start weight lifting when I hit phase 3, and hopefully add on some muscle pounds also, and firm up some of the loose skin that I'll be left with (it's not as bad as I feared).

I'm still losing at a good pace (TOM weeks lessen those losses), so I don't think my body is saying stop yet, but I'm kind of worried about it. I've never been able to sustain a weight loss (I'd lose 25 pounds, then gain, then lose again). But with IP, there is the road map for maintenance, and I"m determined to make this work, so I don't regain any weight.


Thanks you wonderful Maintainers for any advice! :hug:

Lots of great comments to think about this morning.
Ishbel, I totally hear you on the cost of eating healthy. My son was following a balanced type eating plan for body building and the cost of food was incredible.

I noticed when a local grocery store has bulk sales such as cases of canned stuff so many families buying piles of bad stuff. That is really all they can afford and why kids are being set up for unhealthy eating for the rest of their lifes.

A change of subject...was it in this thread someone mentioned chia seeds? I bought some yesterday because I think I read some people are using them in their shakes. I can't remember now what I read.

Pat

Tips...
 

Hi ladies,

I am hoping someone might be able to help me come up with some snack and drink ideas for my husband who is finding it very hard to maintain now that he's completed IP for the 2nd time. :(

He struggles to find snacks and drinks etc. that satisfy his sweet tooth and are filling and that don't cause him to gain weight.

Does anyone have a husband or male significant other they are helping through this?

ANY tips would be much appreciated!

Thanks!
Kelly
(Ottawa, Canada)

Originally Posted by patns:
Lots of great comments to think about this morning.
Ishbel, I totally hear you on the cost of eating healthy. My son was following a balanced type eating plan for body building and the cost of food was incredible.

I noticed when a local grocery store has bulk sales such as cases of canned stuff so many families buying piles of bad stuff. That is really all they can afford and why kids are being set up for unhealthy eating for the rest of their lifes.

A change of subject...was it in this thread someone mentioned chia seeds? I bought some yesterday because I think I read some people are using them in their shakes. I can't remember now what I read.

Pat

It was this thread talking about chia seeds. I have used them myself for a few months even on P1. They are great in shakes, puddings and soups. I find they help to thicken all of these so I add more water to compensate and that helps with fullness. In a pinch I'll also just swallow a tsp and wash them down with a glass or water to fill me up. As I've been researching recipes for a P3 acceptable breakfast cookie idea, I found you can grind the seeds into a flour (a vitamix or coffee grinder would do this) just like you can with flax seed so I'm working on ideas for using this in a cookie or muffin recipe.

Thanks for the welcome to the thread. First official P2 lunch is done and I'm prepped for the next two days so I have the weekend to plan for my next work week. I'm excited today about moving to this next phase.

Originally Posted by Ishbel:
HOLY SMACKERS IS IT EXPENSIVE TO EAT HEALTHY!!!!!! I even bought a freezer and started buying in bulk, so far I'm still waiting on the difference in my bank account (may take a while due to the fact I bought a freezer). But WOW...I'm becoming one of those people that glares at the crap on the shelf wondering why it is so cheap when I have frozen fruit instead of fresh because it's a little 'cheaper' and not a big deal (actually prefer it now) to thaw it for breakfast.

Just kinda annoyed today, maybe it's because I'm also trying to pay for a wedding LOL.

Amen to that. I have lived on a VERY tight budget for years, I track my grocery spending every week and have always tried to stock up my freezer when meats go on sale (you WILL see return on your investment if you do that, save your supermarket sales flyers for 8 weeks and you will get a good idea of what the LOWEST price you can buy meat will be - then when it hits that price you just know to buy a whole bunch of it!). But holy he&& is this diet adjustment hitting my wallet! Hubby is also doing a bodybuilding style diet so not only am I making different food choices for us, but HE is eating 2700-3000 calories a day.

Kinda shows you why there's an obesity epidemic - it is cheaper to eat crap!

I have had issues with hunger over the last week, and I have started adding chia seeds and they have helped. They really have no taste and you can add them to anything. I add about 2 tsp to my yogurt in the morning and let it sit for a few minutes (they are not crunchy if they soak up liquid). I have also added them to oatmeal, smoothies and really anything that has some liquid in it. I also try to add them to my kids things and they cannot tell... I did however make the mistake of buying ground chia seeds one time and they tasted like dirt in my yogurt.

BTW, I recently read the Carb Sensitivity book and began taking Relora this week to help with stress. It dawned on me that my out of control hunger started when I started the Relora. It is supposed to help decrease appetite, but I stopped it today and I feel "normal". Just wanted to mention that in case anyone else runs across the same problem. Of course it could be something else.....

Thinking about what to do when faced with eating sugar also worries me. I know in Dr Tran's book, his reasoning for a phase 1 day after a "fun day" has to do with not secreting too much insulin and storing calories as fat. So, in the future I think I will experiment with phase 1 vs just following my weight and see which works best for me. I just don't want to go back to the cravings!

Thanks for everyone's input and advice. It helps to hear what is working for others!

Originally Posted by gazelle:
I really appreciate this thread, and although I haven't posted much in the past, I read daily. I am on my third week of P3, so I guess I could say I'm in maintenance. I have just not felt comfortable adding anything else back. I also started back to my normal exercise, which is fairly vigorous. I wish I could say that I am having difficulty getting all the calories in, but frankly I have been very hungry all the time. I have stuck to a normal P3 breakfast with protein and vegetables the rest of the day, but I am always "starving" 3 hours after eating. Has anyone else felt this way? Any advice?

Hi, gazelle - I think I am hungry all the time, but probably it's just that stuffing something in my mouth is my natural response to stress! I snack a lot to feel satisfied. In a a typical day I will have 2 apples and a pure protein bar between meals, plus greek yogurt with berries before bed (and I'll top that with some granola too if I'm below my 1850 daily calorie goal). I am not skipping meals either! I suggest adding in some similar snacks - if you are nervous about doing that, do it a little bit at a time.

Originally Posted by scorbett1103:
Ok maintainers, now that I'm getting through my 2nd week of Phase 3, I've got some questions about structuring meals for Phase 4 - not so much WHAT to eat, but meals and snacks.

Do you all continue to use P3 breakfasts and work your meals around that, or do you also adjust your breakfast once you move into maintenance?

And how many snacks do you include each day? I'm putting together a list of 100 and 200 calorie snacks to make planning a little easier, but then I wasn't sure if folks did just an evening snack, or additional snacks during the day?

I've been topping out around 1300 calories for the day on P3, which INCLUDES 1 or 2 protein packet snacks (usually a bar or a pudding, and a Syntrax Nectar protein drink after exercise). I lost 1.2lbs in the last week, so I definitely need to increase my calories a bit to stabilize my weight - I figure the added carb at dinner and fat at lunch will account for about 200 calories each, but I probably need to be closer to 1800-1900 calories at my current activity level.

Scorbett - I think my answer above may help with the snack question. I am having 4 snacks daily on a normal day. I am still eating phase 3 breakfasts, and don't intend to ever give that up!

Been MIA this week - busy at work and a second and third job interview. I'm hoping an offer comes soon! I miss you guys when I don't have time to at least read the new posts every day! :)

This is a duplicate to what I just posted in the 100% thread.

Happy Saturday! I am in a great mood today. I lay awake half the night for some unknown reason but when I did I decided I would WI at home in the morning and switch my official weight to my home scale instead of the late day WI with my coach. So the good news today . . .

I was 165lbs, 4lbs below goal and 4.6lbs below the last time I did a home WI in the morning 2 weeks ago. Definitely a whoosh that has put me below goal. I also suspect my evening WI would put me there because I rarely gain more than 4lbs over a day. This is a great way to start the weekend.

My goal reward was to be a Fitbit Flex. However yesterday the website switched from saying coming Spring 2013 to coming Autumn 2013. I can't wait that long! So after much research I'm going to get the Fitbit One. I prefer the wrist band design of the Jawbone Up but the Fitbit merges better with MyFitnessPal and gets overall good reviews. I am not a naturally active person but I need to change that in maintenance so this will be a tool to help encourage me. I started arm weight workouts too to help tone some of the loose skin.

KitKat: What a happy Saturday being 4 pounds under your goal weight! I found lifting weights really toned up my arms as well as the rest of my body.

Lizzy63: You have made it through 3 interviews for that job! Are you close to the end of the process? Good luck.

Gazelle: I read that chia seeds do not need to be ground up like Flax seeds do. I like them in yogurt also. Supposedly they were used by the Mayans and Aztecs to ward off hunger when people were poor and worked the fields.

Scorbette and Ishbel: It is expensive to eat healthy. I am doing Costco runs and buy in big quantities and then freeze things. The vegetables are often not cheap now..Then I use a lot of spices which are not cheap either. Herbs are not cheap either. However, it is worth it to stay healthy!

KChapman: I would suggest you check out the alternative IP product site here and look for bars or shakes or puddings that might appeal to your husband. My husband did not do IP.. Also would your husband like chocolate almonds?

Patns: I find that I do have a full feeling after adding one tsp of Chia seeds with a meal. If you really want to feel very very full, add a tablespoon..but make sure to either soak them or drink lots of water.

Starshine: I just tried the Fiber one English muffins..not too bad..110 calories, 12 net carbs and 6 grams of protein.
I lost inches in my waist and thighs in maintenance. I am also doing strength training. I did not gain anything in my chest..
I think you should decide what weight you are most comfortable with. I changed my goal weight. You can do this at anytime.

Ishbel: I can imagine you are on a tight budget..Weddings are expensive, but such fun. I remember being shocked at the cost of a wedding cake. Are you doing one of those groom cakes as well?

One pound down and working on another one. I think I need to increase my exercise as my body is getting too used to my current routine.