Hi all. Hope everyone is well. So I started P4 last week and really haven't figured it out. As such, I have been following P3 moreso than anything else, only branching out 2-3 times from that P3 protocol of lean meat/veggies. I have a longer appointment with my coach tomorrow, but would love some of your feedback, thoughts, recipes, tricks for figuring it all out. Honestly, I am overwhelmed. I am *so* accustomed to have guidelines of X grams of carbs per day, etc. that having some guidance on lunch and dinner as to the grams of carbs/grams of fat permissible or ideal would be amazing.

Thanks all for your help.

Sarita
You might want to post in the maintainers thread

I am 2 weeks into p4 and feel the same. Do you get the videos? Many people have asked on there and the response seems to be: Everyone is different so they won't give numbers. One recipe from veretti is supposed to be fat poor yet it has olive oil feta and olives with carbs. I have been keeping my carbs and fats much more seperate then that and would also like more info.

A couple recipes for supper that I have done are sheppards pie, lean ground beef, mashed potatoes and creamed corn I think that will be a staple, chilli is also one that fits the protocol. It's the suppers I find the hardest.


The maintainers are great at answering your questions but I find it difficult sifting through all the personal chatter.

Sarita, maintenance is definitely challenging. I relished the stability of P1 and P2. P3 was challenging because I don't do breakfast. I pretty much stick with shakes for breakfast. I think one of the toughest things is adding restricted foods back in and not feeling like I am cheating. I don't have a coach, so I rely on this site so much for guidance. I also try to keep fat and carbs separate. The interesting thing is that some of us are very carb sensitive and have to be super careful about adding them back in. I find that there are many foods I just have to steer clear of, as they make me feel bloated and tired. Things I loved before IP do not taste as good to me now. I wish there was a specific outline for maintenance, but I think it is just important to recognize when you are hungry and try to make good choices. A big thing for me now is that I stop eating when I feel I am getting full. I never recognized that before and always overdid it. Now, I leave it on my plate.

I am going to be starting Phase 3 this Friday so will start looking more at the Maintainer's thread, too. Phase 4 is just 2 weeks away.

I confess that I am a bit apprehensive about moving into Phase 4 for the very reason that you dak1lls say ... I like the stability of P1 and P2. In fact, I really like P2. I could stay parked here for awhile!

My ultimate goal weight is still 24 pounds away. But I am also apprehensive about 'diet fatigue' setting in. I want to phase off for awhile and maybe hit those 24 pounds next spring.

I don't think I am ever going to give up IP puddings or something of the like. With spices or extract of orange added, I love them!

Annik

There is no reason to eat breakfast. If you don't want to eat it, don't.

There is no reason not to combine carbs and fat.

If you're getting bloated, it may be a gluten intollerence.

I'm not sure what carb sensative means to you but if carbs trigger cravings it is best to avoid them. If carbs cause you to feel tired it could be a sign of being insulin resistant and therefore a low carb diet might be a good lifestyle choice.

At the end of the day calories dictate fat loss or gain and the rules of P4 are merely a way to limit caloric intake. Each of us has a way of eating that will be easiest to follow daily and limit our caloric intake. Finding that way should be the goal of all dieters. In my case, it has been intermittent fasting and being "calorie aware".