I practice yoga while on P1 but I have been doing it for a year prior to start. My practice is hot yoga which burns lots of calories. I have to add a packet and usually take it prior to practice so I don't get dizzy. I basically am taking it easy but go 3-4 times a week.
The reality, I don't think it helps with my weight loss. In fact, the weeks I go 4 X week I lose less. It feels good for me mentally and it definitely is helping with toning. Since losing 25 lbs, what a difference physically. That is such a NSV to feel stronger, look better, and not have my tummy and boobs get in the way.
Just be aware of how you feel if you are starting out.
Yoga is great for you in any phase as it is gentle and helps retain any muscle! I practiced hot yoga after 2 months in phase 1 and it really helped me hold onto my muscle tone! Go for it!
Yoga is great for you in any phase as it is gentle and helps retain any muscle! I practiced hot yoga after 2 months in phase 1 and it really helped me hold onto my muscle tone! Go for it!
I just started IP this week and also do pilates and yoga 4x/ week. I was very weak and tired the first 2 days this week so I added 1/2cup cooked plain cannellini beans to my dinner before my two hours of yoga then pilates tonight. I felt much better. No dizziness and only minimal weakness with the plank poses.
I know that IP strict people would frown on this but taking in some high fiber fat free carbs before a workout allows you to keep toning and I hope it will prevent my metabolism from slowing down so that if I lose the weight I don't gain it back once I stop living on 700-1000 calories a day.
I've been OP since August and started doing gentle yoga 5-6 days per week in January.
If you need to add additional food b/c your workout is too strenuous, the IP-compliant way would be an additional packet. In addition, most coaches recommend curtailing strenuous exercise for the first 2-3 weeks OP, while the body adjusts to ketosis.
Adding off plan items will keep us out of ketosis. The IP plan is designed for compliance for a reason. There are all kinds if wonderfully healthy foods that we're not eating while in P1. If we have chosen IP, our best best is to give the plan 100% chance to work
I did Yoga once or twice per week while on Phase 1 (and through phases 2 and 3 and will continue in maintenance for that matter) and found it to be an excellent way to maintain muscle tone.
The Yoga classes I went to were more on the gentle end of the spectrum though.
I know that IP strict people would frown on this but taking in some high fiber fat free carbs before a workout allows you to keep toning and I hope it will prevent my metabolism from slowing down so that if I lose the weight I don't gain it back once I stop living on 700-1000 calories a day.
What are some examples of the high fiber fat free carbs?
Lisa- totally agree with you about not eating anything off the IP phase1 protocol I am just asking for when I finish my reboot and want to remain low carb.
What are some examples of the high fiber fat free carbs?
Lisa- totally agree with you about not eating anything off the IP phase1 protocol I am just asking for when I finish my reboot and want to remain low carb.
Well I hope adding 1/2cup cannelini beans to dinner before my double class night of pilates and yoga doesn't ruin my diet. Give me a month and see where I am. I need yoga and pilates to prevent recurrence of old injury to my knee and keep my core strong for my work as I do a lot of lifting. First two days last week I just added another protein shake after dinner and before class. First day I just felt "off" and the second day in pilates I was shaking so badly during some poses. The day I took in the beans before class I did great. It's 90 calories... I hoping it's just enough to get me through the class so that I can maintain muscle tone and flexibility. I have quite a bit to lose and I although I hope the weight comes off fast I'm trying to stay prepared for the duration
To answer your question:
The two power houses of nutrients and fiber are lentils and beans: So think soups with cruciferous veggie soups with beans or lentils. Low fat chili's with several varieties of beans in them. I make a homemade hummus with garbanzo beans, lemon juice, garlic, and canned artichoke hearts in water and use it as a dip for veggies or spread it on a whole wheat tortilla topped with tomatoes, onions, cucumbers etc. Lentil loaf is great once you find a good recipe; check out recipes on fatfreevegan.com. Fiber in veggie and beans are your insoluble fibers, and these are the kinds I prefer because the fiber causes the carbs to be released slowly so you don't have energy crashes. Also all the cruciferous veggies are very filling and have very few calories. (Which is why IP allows them.)
In you last phase of maintenance you can add the small serving of insoluble fibers (breads, pasta, rice, oats). Examples with my favorites include brown rice (my fav: jasmine or basmati), whole wheat (fav:whole wheat lavash wraps), and unprocessed grains (fav:steel cut oats cooked in slow cooker overnight with fruits).
I have a lot of good recipes I've pulled from various sources for vegan and vegetarian cooking from fatfreevegan.com. You can always add meat to these too. But it is a great site to help learn new ways to cook veggies.
Well I hope adding 1/2cup cannelini beans to dinner before my double class night of pilates and yoga doesn't ruin my diet. Give me a month and see where I am. I need yoga and pilates to prevent recurrence of old injury to my knee and keep my core strong for my work as I do a lot of lifting. First two days last week I just added another protein shake after dinner and before class. First day I just felt "off" and the second day in pilates I was shaking so badly during some poses. The day I took in the beans before class I did great. It's 90 calories... I hoping it's just enough to get me through the class so that I can maintain muscle tone and flexibility. I have quite a bit to lose and I although I hope the weight comes off fast I'm trying to stay prepared for the duration
To answer your question:
The two power houses of nutrients and fiber are lentils and beans: So think soups with cruciferous veggie soups with beans or lentils. Low fat chili's with several varieties of beans in them. I make a homemade hummus with garbanzo beans, lemon juice, garlic, and canned artichoke hearts in water and use it as a dip for veggies or spread it on a whole wheat tortilla topped with tomatoes, onions, cucumbers etc. Lentil loaf is great once you find a good recipe; check out recipes on fatfreevegan.com. Fiber in veggie and beans are your insoluble fibers, and these are the kinds I prefer because the fiber causes the carbs to be released slowly so you don't have energy crashes. Also all the cruciferous veggies are very filling and have very few calories. (Which is why IP allows them.)
In you last phase of maintenance you can add the small serving of insoluble fibers (breads, pasta, rice, oats). Examples with my favorites include brown rice (my fav: jasmine or basmati), whole wheat (fav:whole wheat lavash wraps), and unprocessed grains (fav:steel cut oats cooked in slow cooker overnight with fruits).
I have a lot of good recipes I've pulled from various sources for vegan and vegetarian cooking from fatfreevegan.com. You can always add meat to these too. But it is a great site to help learn new ways to cook veggies.
Hope this helps.
oops I meant oats,pasta, and rice are your SOLUBLE fibers. Insoluble bulk up your BM and soluble pull water into your BM which helps prevent consitipation
ThanksCharliebear Just remember its not the calories that make this diet work it is the low carb / low sugar. Even if the beans you are adding before class are only 90 calories if they have lots of carbs / sugars you are going to have a difficult time making IP work for you
I wish you the best! Let me know how it works out.
ThanksCharliebear Just remember its not the calories that make this diet work it is the low carb / low sugar. Even if the beans you are adding before class are only 90 calories if they have lots of carbs / sugars you are going to have a difficult time making IP work for you
I wish you the best! Let me know how it works out.
I understand that. But the serving of beans has the same amount of carbs as your restricted foods you are allowed once a day and it gas 6gm of protein. I don't eat restricted food packets like the people on traditional IP do. Like I said, we'll see where I am in a month. Doing alternatives as I am doing is sometimes a little experimentation.
I have done reformer pilates about 5x a week the whole time I've been on IP. I really enjoy it and don't think it's slowed down my losses, plus I feel it's helped tone me and I haven't lost all my muscle. I usually don't find I need an extra protein. Maybe I'd have better results if I had one, but what I'm doing now seems to be working so I don't plan on switching it up.
The thing about tweaking IP with something like beans is this: IP is more than just lowfat/low carb. It is also an alkaline program and the science is already pre-figured out for us.
There is a distinct difference between using "doing alternatives" using products such as those from Nashua Nutrition and sort've picking and choosing what parts of the program to do and what parts to ignore. Someone doing the IP plan is not eating beans. There is nothing wrong with beans, they just aren't on the plan.
There IS an alternative plan that allows for more carbs, which has been designed for people with diabetes and other medical issues.
People with metabolic syndrome/insulin resistance usually do very well on IP. Not everyone with some weight to lose has developed these problems so not everyone "needs" IP. However, best bet is to allow the body to adjust to ketosis and then gradually resume workout schedule, as recommended by your coach.
Yoga
I am just asking for when I finish my reboot and want to remain low carb.
