Maintainers P4 What are you eating today?
 

I've gone through pages and pages of the previous threads of what peeps are eating and it is 99% phase 1 and trust me loved them and lived in them through phase 1. But as I'm about to go into maintenance and plan my meals I would really like to know what Maintainers eat every day:?:

Please share your daily meals ??!!!!!

I would really appreciate it!!!!!:hug:

Good information. I started P4 today. My coach will continue to see me and she recommends regular visits. Since there is no cost associated(part of the start up fee) I think it is a good idea.

I appreciate the thread too, even though I'm in Phase 1, I'd love to see posts like this for ALL phases. It will come in very handy when I want to get some idea of how life will be later on!! (hopefully not too much later on). I know there is a whatcha eatin' thread already, but it's all phases all jammed together. :)

Here you go KC: copied from my What are you eating today IPeeps thread posting:

Yesterday, since I have no idea what today's menu will look like:
BF: 1 HB egg
Mesa Sunrise G-free Cereal
1 med banana
1c Unswt Vanilla Almond Milk
(bf total - 349 cal, 51g carb, 11g fat, 12g protein)

L: Wendy's Full Size Asian Cashew Chicken Salad with Spicy Asian Dressing (only 380 cal, 33g carb, 13g fat, 36g protein AND SERIOUSLY YUMMY!)

D: Baked Basa Fillet dipped in egg white and crushed Mesa Sunrise cereal with Epicure Adobo spice mix
Shirataki noodles topped with stirfried cauliflower and Classico Red Wine & Herb pasta sauce
Greek Salad made from tomatoes, green onion, red & yellow peppers, and cuke with a largish serving of light feta and Kraft Calorie Wise Greek Dressing
1/2 a small avocado
(dinner total - 593 calories, 41g carbs, 37g fats, 31g protein)

Still maintaining YAAAAY! Even eating all this good stuff!!
Hang in there girls, your time will come, too!
Posting on here to let you know, it does work and it IS FOR LIFE!

Liana
:D

This is a great thread idea! I have had my struggles in maintenance and I am very interested in what maintainers eat daily.

I really appreciate all this info and the encouragement. I am not to goal yet, but thoughts of maintenance are beginning to swirl. Thanks so much.

Thank you Mars, that's what I'm afraid of, starting with such a large meal I'm thinking will cause me to be hungry all day :(. That's my wish for this thread to explore the way other maintainers make it work. This was great thank you !!!

Seriously I felt the same way on P1 and I went exploring always good to be informed!!

Liana thank you, your was one of the only P4 I found in 5 pages of the what everyone's eating so glad you copied it here we appreciate it!!! Your one day has given me so many ideas I've read it 4 times ;) Wendy's Asian salad sounds awesome looking up the Mesa cereal!! Please continue to share !!
Glad you agree Hgamroth I'm hoping maintainers will share their daily meals with us;), how about you what have you put together so far for maintenance meals? ;)

ok my first day with phase 3 breakfast, this is harder then it looks :(
I'm using fitness pal to calculate everything. I had
1 egg
2 egg whites
2 slices whole grain white
veggie cheese
4 turkey Sausage links

I made a sandwich. ok this ended up being 25.8 carbs 39 G Protein, 17G fat.
I haven't added the fruit and I'm already over on the fat.

Ok going through the links looking for breads that I can get lower in carbs and fat. I've got to look for breakfast meat lower in fat, so that's why they go for the ham so I'll check that out :)

There's no way I will want to eat this all at once. Why can't we spread throughout the morning, make the yogurt a late morning snack?

Planning grocery list for the week!!

Maintainers or phase 3ers what are you eating today??

Great thread! I'm stalking it as I'll be joining you all shortly!

I asked my coach about spreading the breakfast out in the morning and she said "no". You have to eat it all at the same time so your insulin spikes only once in the morning. It seems like too much for the first few days but you get used to it and you'll enjoy feeling satiated for longer than if you just had an IP drink for breakfast. I did phase 3 for a few days before a vacation and I sorely miss it. Phase 1 is pretty hard to get back to 100%. I even lost half a pound over those Phase 3 days! I look forward to getting back there in a month or so.

Thank you Ruthann for letting us know! ;) congrats can't wait Till you're with us ;) hope others join in as well. It's so hard looking through pages and pages for morsals of information, :hug: welcome!


Thank you Stepha that makes sense but they also say eating 6 small meals is good so confusing ;( what did you eat for phase 3?

I would think you could go to the smaller 6 meals as your maintenance plan (while monitoring your nutrition stats and seeing how it affects you on the scale)

BUT P3 is all about resetting the pancrease after its IP holiday. You want the one-time insulin spike in the morning by having your concentration of carbs in one sitting, and then returning to lesser amounts the rest of the day.

Mars..I am with you...!!!

VERY carb sensitive and the big breakfast did not sit well with me AT ALL...

I do better with 3 breakfasts I rotate during 6 days M-Sat...

(1) A 3-egg white and veggie omlettes,
(2) A protein shake diluted with 1C Almond milk and strong coffee made into a vanilla or mocha latte (split into 2 shakes actually...) with a hardboiled egg if I am hungry mid AM.
(3)Berries with cottage cheese or yogurt and an egg white or small (2) egg white omlette.

Do these each twice a week.

We do a "brunch" on Sundays:
For me- Usually 1 poached egg over a green salad (lemon and oil dressing) and a small pork cutlet, (rather than a cured meat...we avoid nitrates) a few avacado slices, or berries and 1/2 C cottage cheese or greek yogurt.

Lunch is usually a salad and 3-4 oz left over chicken/pork/steak/seafood etc . I plan dinner so there is something left over for my nxt day's lunch.
Dinner is pretty much 6-8 oz grilled meat or fish, a veggie and green salad.
Snacks are almost always almonds or a few pieces of some nice cheese...but I go way easy on the rice crackers...more often than not having none!! Occasional glass of wine when we are out.

Starch: Eliminate/substitute another veggie for potatoes or rice when ordering out...and usually ask for sauces on the side and do lemon and olive oil dressing myself. I eat all veggies now...beets, and sweet potaoes more sparingly though. Careful with fruit...if it's in an occasional salad or is a fresh fruit dessert...OK...but do not grab apples or bananas during the day...at close to 100 calories each piece...I have no room in my maintenance-diet day for those large numbers since BMR is based on height. And I am one of those people who truly feel better with protein than carbs. That is a blessing.

Have had chocolate a few times...that is something I try to only do the dark dark kind...and really rare...treat...and don't keep it in the house!!!


For me this diet was a lifestyle change and one I embraced. But NOT going back to foods that are high in carbs, sugars and have been processed was easy for me...being gluten free by necessity for 8 years now...helped.
Pizza and pastry were never on my radar...and I don't buy the GF equivalents, except for rice crackers. And that's only because my husband eats them and prefers them over regular....Better for me if they are NOT in abundance in this house...I also like them.. a lot!! I find this way of eating is very easy to handle with travel and socially. I'm known as being picky...and that is OK.. Picky people are usually thin. When I do have a glass of wine...it is a REALLY GOOD one...and I thoroughly enjoy it!! I also enjoy a Mojhito with no sugar...and my son-in-law swears he is going to convert me to some vodka drink very low in carbs when we go to Mexico in a few weeks!

I've needed to kick up the exercise intensity to maintain...
Routine more intense now and do monitor my heart rate appropriate to my age to be sure I am working hard enough...and yes...I sweat more!!!



6 days a week..
3 days of circuit and either ride 5 miles on a stationary recumb bike that day...or walk outside weather permitting about 3 miles.
The other 3 days I don't do circuit, but do back and leg exercises and ride 10 miles at level 4 on the recumb bike...and am pleased to say my speed is now 10 MPH!!! Currently, am at the gym from 7- to about 8:20 every day except Sunday...Trying to relax that day. As the weather gets nicer now I may begin to take a longer outside walk....and am considering getting a bike for riding with my husband this summer.



Life is good...I can move easily...fit in nice clothes and no longer am fixated on ideas for losing weight.
I weigh every day....

It's so much better to fixate on maintaining...MUCH easier. (Although some consider maintenance hard...pick your hard....This is an easier mental ride...Really.) Which is why I have advocated getting an exercise routine established and making peace with the scale BEFORE you get to maintenance. Those pieces need to not be challenging......it's time to just get on with your life. And it should be a good one, and well deserved after months of fighting to lose. Maintenance should all about what you won!

This was SUCH helpful post, 65, thank you!! I am going re-read this post often, and the last paragraph really speaks to me. This is what I now fervently want. I need to decide on a stopping point and then maintenance. When I began this journey almost 14 months ago, all I wanted in this world was to be at a healthy weight. With that nearly achieved, my fervent desire has now turned to maintaining a healthy body and integrating that maintenance into a balanced and happy lifestyle.

My husband asked me a few weeks ago which food I miss most and most look forward to having again. I could not answer that. I really don't crave or miss any particular food which, I think, bodes well for a successful maintenance. What I do miss and crave, though, is being a bit more relaxed and routine about it all. I would like to find a way of eating that becomes natural and automatic and not so hard-won, kwim? I now want to take the energy of P1 and eventually turn that into finding a maintenance routine that brings balance and calm to my life. Your post is encouraging. Thank you.

Great information JLUS, I have to remember I'm on P3 not maintenance yet. need to stick strictly with this for 2 weeks. anxious to get to maintenance can ya tell :):). :) thank you!!

Hello 65,
Thank you soooo much this is exactly what I'm looking for and hoping the maintainers will do. I've read this a couple times already. Like the breakfast choices. Looks like you keep it light in carbs even in maintenance is that right?
wow very impressed with the exercise, I've never been one for exercise but I now need to incorporate it in :( I wish I had your devotion for it, I'm really anxious to get tightened up. I need to find motivation for it :(
I hope others will follow your lead and give us their routines :) thank you thank you!!! I can tell by how many are reading this thread there are many out there looking like me for this information.
it's a vital vulnerable time heading into phase 3 & 4. I had thought I would be able to relax a bit but now I realize it's even more work and preparation because I now need to cook and plan for all my meals and snacks. IP food made things easy.

I wonder if there are any Maintainers who still eat the IP food a bit throughout the day. For example I like the muffins and the tomato soup bread for my pizza crust.

thanks again 65 :hug: I'm looking forward to wine, I haven't had it for since I started this in August and I have 3 wine racks full in my house LOL use to be quite the wine drinker. Have had the occasional vodka and that doesn't affect my scale so will stick with that for the most part going forward. Wine will be an occasional treat but my wine is for company now ;) Surprisingly I do not miss it that much. Vodka works fine :)

other maintainers PLEASE PLEASE share with us. I know you have many other threads but you have all been talking and sharing on them and grown to a new level of supporting one another, so I rarely see talk about what your eating on a daily bases. Can't wait till food isn't my every thought but your journey there is VERY HELPFUL INFO FOR THOSE OF US JUST APPROACING THIS WORLD!! :?::?::?:

I am still trying to figure out what works best for me in maintenance. Like 65 I also stick closely to a P2 type of daily eating.

B - Milk Chocolate V-Core Vantage protein shake made with 6 oz. cold coffee, dash of sea salt and cinnamon, and 1 c. crushed ice, mixed in Magic Bullet til deliciously thick and wonderful!
L - Mixed Field Green salad with tomatoes, mushrooms, green peppers and grilled chicken, with homemade Italian dressing.
D - Pulled Pork with homemade coleslaw (dressing made by adapting Rainbow's Mayo recipe; substituting cider vinegar for the lemon juice and adding a few drops of Stevia, poppy seeds and celery salt) on a cauliflower tortilla drizzled with Walden Farms BBQ sauce. Seriously delicious!
S - Depends on my mood, but I like to have a protein bar that I have on hand from Nashua Nutrition.

Rather than having my "fun" days I generally have a "fun" snack when I am in the mood. Sometimes it is a couple paleo cookies or some type of paleo cake or treat I am trying. On the weekend I will do a big breakfast that varies but a lot of times is blueberry paleo pancakes with pure maple syrup and a low fat turkey sausage patty.

Dak have you found you gain when eating the carbs the way IP tells us too in maintenance?

Originally Posted by canadjineh View Post in Maintainers thread>>> thank you Canadjineh.

Hi KC: This is my maintenance plan according to IP... They told me not to worry about how many carbs and how many fat grams, just don't eat those two things richly at the same meal...
still working for me, my weigh in with my coach today was 132.4 pounds. I realize there are others out there that may be more sensitive to carbs than I am and may have to eat less but I am 50 years old, I have Fibromyalgia, and Arthritis and I can't be the exercise maniac I used to be - I only get out to walk 3 times a week and once in a while do Zumba or an Aquafit/Deep Water Running class. So I'm not a fat burning machine any more

I had difficulty with trying to get 3x the fat g as carb grams for my carb-poor meal but I am pretty in tune with my body and my coach suggested that I just pay attention to how I feel and how my weight reacts. So now I'm doing fine if my carb-poor meal has equalish (not a word, I know lol) fat/carb grams or less if I sometimes manage it.

My BMR to stay at 132 is 1590 cal. before any exercise is calculated (which can be eaten back 1/2 way just in case it's an overestimate in cal. burned)

PS: My DH asked me the other day why I bother to log in everything every day, then when I showed him the pancake breakfast from Sunday (which I haven't had since early November) he was totally shocked, since he usually has 5 or 6 5inch pancakes and only had 2 the same as me yesterday. And he wondered why he gained the 15 lbs over the winter while he wasn't working ....

This Sunday's meals weren't something I eat EVERY day, but they still fit in my IP Maintenance plan. I'll continue to post some of my other days on this thread and you gals can take what you like from them
Liana

Here is what I have found; if I stay away from grains and refined sugars I do not seem to gain. If my carbs are healthier and not mixed with fats I do well and did not notice any gains. As soon as I start eating the refined carbs I start having major cravings and feel like a junky needing a "fix"! Then, I get bloated and constipated and start grazing, looking for a way to satisfy my cravings.

I started eating just about anything I wanted over the last month and noticed I was putting lots of bad stuff in my mouth and my tummy immediately started bloating and I felt like my mid section was getting bigger and I went up 5 lbs. I noticed it in my clothes and put a stop to it. I am back to eating better and I feel much better too. Refined carbs are my enemy. When I want something sweet I make paleo types of baked goods using pure maple syrup, raw honey, coconut sugar, etc...and I don't get the same gains or cravings. I don't know if that is the same for everyone, but it is for me.

Thanks and HI Daks...Nice to hear from you!!

Me thinks maintenance is real individual...key is individual metabolism and possibly how much weight one had gained and needed to lose. It seems to me that someone with less poundage/%body mass to lose probably is NOT at all, or not AS, insulin resistant as another individual who had say, 25-30% or more of their body weight to lose and/or had been heavy for a longer period of time with no success in losing anything that mattered.

A friend at the gym actually made an astounding parallel between animals and people recently in a conversation..stating -I wanted to hug her....and gotta admit this is like the epitome of "Occams Razor"....!! Simply stated: "The most apparent or simple answer is usually the RIGHT answer."
Sorry...I digress....This off track thought is not to discount the success or speed that those with lesser to lose can hit goal using IP, and get on with a normal metabolic life...but their metabolism may not be as broken...YAY for them! Seriously...I mean that sincerely. And if the medical community directed those with weight issues to this solution early on in the process...maybe there would be less broke metabolism issues in this country that get permanently out of whack.

Those who know there was definitely a problem metabolically for themselves should not expect IP to "fix it".... That is baloney.... !!!
IP will help get the weight off better faster and easier when nothing else will. But unless there is a committment to making the appropriate lifestyle changes...the winning game is over when the diet ends....


I too find more than a hint of processed carbs will create cravings (crackers)..!! ... When I eat "clean" ... grilled or roasted proteins, eggs, fresh vegetables and limit 98% of my carbs to high fiber foods... and avoid sugar like the devil personified..I feel great...no bloating and no gaining.


There is not a scripted recipe for maintenance. You gotta work it out for yourself...Those who have not tried to learn and make the correct life style changes emotionally and personally in activity level while on this diet will have a steep learning curve during maintenance ...and that may be too large a challenge to overcome before the metabolic issue reoccurs.

Hi All!
I have been in maintenance for about 7 months and it is truly a work in progress. I follow IP separating fats/carbs except for breakfast. I really only eat carbs for dinner maybe 3 times a week by choice. If I do eat carbs it is sprouted grain pasta, toasted pasta, farro or whole grain rice. I really try to look for carbs with no sugars.
For lunch just about everyday I eat cauliflower taco shells (egg or egg white and I add some fat free cheddar to hold it together), 4-5 ounces of lean roast beef or natural turkey with light laughing cow cheese or mayo. I also eat lettuce with regular salad dressing. Dinner is usually 5-6 oz protein, always veggies and the occasional carb. I do eat a snack between lunch and dinner and always after dinner. I continue to eat IP snacks ( unrestricted BBQ chips, unrestricted salt and vinegar chips, and pickle zippers). I eat Quest bars and PB2. I do indulge in a fun day which has become a fun meal or snack. I was never a fan of exercise but it must be done in maintenance. It is now just part of who I am.

Mars,

Thank you, I've discovered I like Parsnip Fries and Spaghetti Squash. I discovered these items quite by accident, realizing after that they were forbidden. I stupidly thought Parsnips were Turnips, never having had either LOL imagine how upset I was when I started calculating Parsnips in my fitness Pal and discovering their Carb content. I threw an entire tray of them in the trash :( In maintenance I will be able to have them.

DAK,
Thank you so much that was very helpful. I've had the same issue. Started finding in the evening's I'm craving carbs and wanting to much. I'm trying to come up with healthier choices. Making the nonrestricted Wildberry muffins for a better choice. rather then a sleeve of garlic ritz crackers. I went through a patch after a hospital stay having lost 40 lbs and did the eat everything in sight thing. I gained the 11 lbs I lost in the hospital in 3 months, started back on IP right where I left off, oddly enough. But I too felt horrible and realized how badly refined carbs affect me. I'm struggling now with cravings and have to put them in perspective and find things to have.
I'm struggling with the breakfasts trying to Determine what I can have and old habits and utilizing new ones. That's why all of this helps so much. Really appreciate your sharing this!!!

65
That is exactly right. Problem with this diet is the same thing that makes it so wonderful. You lose fast. I've lost 60 lbs in 6 months. happening that fast means it's not a long slow battle so the habits are not something learned and followed for a long period of time. But they must be kept or it will only come back. That goes without saying. I do agree this diet doesn't change a persons make up the best we can hope for is to learn and have a tool that helps us keep on track. I'm hoping this is the one for me. thank you

Jellie
7 Months wow and still below goal that's awesome. for not mixing the fat and carbs does this mean never having butter on bread? I just bought some Nature's own Whole Wheat thin sliced bagels. In checking all the breads on the shelves this was the lowest this store had to offer having 22 Carbs for an entire bagel slim where as all the breads had 20 per slice of bread. I haven't eaten them yet I just bought them but they do have 4G of sugar. Why do you choose carbs without sugar?
That Taco sounds awesome!!!!!!! Definitely trying that, use to love laughing cow cheese when I did south beach diet prior.
I'm thinking a fun day should be more that way. A mean a special treat not a whole day. This was wonderful thank you!!!

OK what I ate today:
I was out of eggs so I had the IP Omelet with 3 links of turkey sausage with low-fat cottage cheese.
Lunch: 6 0z chicken breast with broccoli with garlic salt.
Dinner: Burger (lean)
Had garlic bread (shouldn't have) my son made pasta alfredo with garlic bread for himself and my hubby, I didn't touch that but allowed myself a piece of the bread.
SNACK: IP chocolate puffs
Drank unsweet tea with Stevia Green leaf.

Still learning trying to figure this out. searching this site for meals and ideas of what to buy.

THANK YOU ALL THAT ARE REPLYING :)

[QUOTE=kcdoe;4975473]Mars,


Jellie
7 Months wow and still below goal that's awesome. for not mixing the fat and carbs does this mean never having butter on bread? I just bought some Nature's own Whole Wheat thin sliced bagels. In checking all the breads on the shelves this was the lowest this store had to offer having 22 Carbs for an entire bagel slim where as all the breads had 20 per slice of bread. I haven't eaten them yet I just bought them but they do have 4G of sugar. Why do you choose carbs without sugar?
That Taco sounds awesome!!!!!!! Definitely trying that, use to love laughing cow cheese when I did south beach diet prior.
I'm thinking a fun day should be more that way. A mean a special treat not a whole day. This was wonderful thank you!!!


Hi kcdoe! I don't have butter on bread except for breakfast or fun day, but if I want it I toast the cauliflower shells lightly with a little butter and garlic salt/powder. I swear those shells come in very handy. I use them as hamburger buns also. I HATED cauliflower before this diet and now eat it everyday. I make a batch of them and keep them in the freezer so I have them for like 3 weeks. I choose carbs without or with the lowest sugar because I don't have cravings after them. Sometimes if I have too much sugar in anything it triggers me and I want to eat more. Pepperidge farms makes a low carb bread, for 2 slices it is 120 calories and 10 net carbs. Not sure if your supermarket carries that. Good luck!!!!!

Jellie
Hi kcdoe! I don't have butter on bread except for breakfast or fun day, but if I want it I toast the cauliflower shells lightly with a little butter and garlic salt/powder. I swear those shells come in very handy. I use them as hamburger buns also. I HATED cauliflower before this diet and now eat it everyday. I make a batch of them and keep them in the freezer so I have them for like 3 weeks. I choose carbs without or with the lowest sugar because I don't have cravings after them. Sometimes if I have too much sugar in anything it triggers me and I want to eat more. Pepperidge farms makes a low carb bread, for 2 slices it is 120 calories and 10 net carbs. Not sure if your supermarket carries that. Good luck!!!!!

Jellie
Ahh Do you know that on the phase 3 IP sheet it says 1 carb and 1 fat as part of the breakfast work up and the example they give is toast with butter. I don't understand this I thought we are not to combine the two because they make a fat cell. Oh well. I just did a search on the recipe links for the cauliflower taco shell but couldn't find it. I know that I've seen it. you also said the MAGIC words for me. You use cheese to hold it together. Would you mind giving me the recipe?
I'm such a cheese addict I've had the veggie brand cheese in my diet from day one.
I'm going to try the low or no sugar carbs see if that helps keep a leash on the cravings.
Will look for the Pepperidge farms bread, I'm sure I can find it in one of the stores around here.
Thank you Jellie, can you come back and tell us what you ate today?

Hey I went scrolling through the Maintainers thread to find some guidance for Maintenance eating and here are some morsels I found ; yeahhh I haven't found daily what they are eating yet but will keep looking. I also went through 8 pages of one of the "what are you eating peeps" all P1 :(:(. I'm not giving up though. For now hopefully the below will be informative to someone. I thought it was wonderful.
QUOTE=EPAPRN;4894205]Sarita: maintenance was explained to me as P3, but add one serving of fat with lunch (tuna with real mayo on a salad or chicken Caesar salad with real dressing and/or cheese, no croutons), and add one serving of carbs to dinner (1/2c brown rice or quinoa, 1/2 sweet potato, fruit or a slice of whole grain bread). Snacks can be cheese sticks, nuts, a piece of fruit, or a packet/shake of your choice.[/QUOTE]
Quote:
I've been thinking about this a lot -- what information to give someone still in P1 that might help in maintenance, so, thanks for asking.

I think the biggest thing, is that your p1 lunch and dinner is going to become the main ingredients of your p4 lunch and dinner. So use p1 to learn both quick things to throw together and tasty things you enjoy when it comes to preparing salads, meats and vegetables. Then with p4, you are going to "enhance" lunch with a broader range of vegetables and some fat--like cheese or nuts or mayonnaise or unsweetened coconut, and your are going to "enhance" dinner with a broader range of vegetables, and perhaps a serving(!) of potato or pasta or rise or quinoa and/or fruit.

You want the mindset that things you know aren't particularly healthy--cake, ice cream, chips, etc--are only to be eaten on your fun day except for the rarest of exceptions. And if you slip, you get right back on track with the very next meal.

Plus, you'll want to think about whether you are going to keep artificial sweeteners part of your diet or not and how or if you want to transition from the IP/alternative products you have been using.

Once you move along in that direction for awhile, then you experiment with what is OK for a snack--what are still trigger foods? can you handle popcorn? a glass of wine? cheese? nuts? chocolate?

It is still going to take focus to maintain. The diet is never really "over"; it is the unbalanced diet part that has the beginning, middle and end. Maintenance is less socially isolating, but you still only have one day a week where you don't have to pay attention to what you put in your mouth (well, sort of. Because some of what you eat can make you feel sick, so you think twice.) So the "tricks" you learn in p1 for social situations--drink sparkling water with lime, it's about socializing not necessarily eating, eat before the event if appropriate--are sometimes going to be used in p4 as well.

Hopefully, you will become a big breakfast eater and enjoy the p3 breakfasts that carry over into p4. It gives you real food -- fruit! oatmeal! toast! yoghurt! -- to look forward to every day, and often keeps you full until lunch.

Last thing, start thinking about exercise if you haven't already. You'll need to think of something or a variety of somethings that you are willing to do most days (5 out of 7). You can try stuff on P1 if you keep the pace moderate to slow. Check out weight training, zumba, Les Mills, spinning, even walking or at least be thinking about the things you're going to try once you are close to or at your goal.

Read the Maintenance threads and find all of Maile's quotes and book recommendations. You'll also find some back-and-forth on meal frameworks, snack ideas, how much people do/don't exercise, vacation victories, and "stuff".

Keep pursuing your goal. You'll be a maintenance pro before you know it.

Disclaimer: I do not consider myself a maintenance pro.
This is the 3rd time I've lost over 50 lbs. P4 so far seems to be the most liveable maintenance. I have made it to the 1 year mark at least twice before (I think), so I'm shooting for the 2 year mark as my next goal. I'm currently at over 13 months (at lowest maintained weight ever!).QUOTE=EPAPRN;4894205

THE ABOVE ARE QUOTES FOUND, I'LL KEEP LOOKING!!! :) THANK YOU TO THOSE WHO WROTE THEM!!!

Quote:
I've been thinking about this a lot -- what information to give someone still in P1 that might help in maintenance, so, thanks for asking.

I think the biggest thing, is that your p1 lunch and dinner is going to become the main ingredients of your p4 lunch and dinner. So use p1 to learn both quick things to throw together and tasty things you enjoy when it comes to preparing salads, meats and vegetables. Then with p4, you are going to "enhance" lunch with a broader range of vegetables and some fat--like cheese or nuts or mayonnaise or unsweetened coconut, and your are going to "enhance" dinner with a broader range of vegetables, and perhaps a serving(!) of potato or pasta or rise or quinoa and/or fruit.

You want the mindset that things you know aren't particularly healthy--cake, ice cream, chips, etc--are only to be eaten on your fun day except for the rarest of exceptions. And if you slip, you get right back on track with the very next meal.

Plus, you'll want to think about whether you are going to keep artificial sweeteners part of your diet or not and how or if you want to transition from the IP/alternative products you have been using.

Once you move along in that direction for awhile, then you experiment with what is OK for a snack--what are still trigger foods? can you handle popcorn? a glass of wine? cheese? nuts? chocolate?

It is still going to take focus to maintain. The diet is never really "over"; it is the unbalanced diet part that has the beginning, middle and end. Maintenance is less socially isolating, but you still only have one day a week where you don't have to pay attention to what you put in your mouth (well, sort of. Because some of what you eat can make you feel sick, so you think twice.) So the "tricks" you learn in p1 for social situations--drink sparkling water with lime, it's about socializing not necessarily eating, eat before the event if appropriate--are sometimes going to be used in p4 as well.

Hopefully, you will become a big breakfast eater and enjoy the p3 breakfasts that carry over into p4. It gives you real food -- fruit! oatmeal! toast! yoghurt! -- to look forward to every day, and often keeps you full until lunch.

Last thing, start thinking about exercise if you haven't already. You'll need to think of something or a variety of somethings that you are willing to do most days (5 out of 7). You can try stuff on P1 if you keep the pace moderate to slow. Check out weight training, zumba, Les Mills, spinning, even walking or at least be thinking about the things you're going to try once you are close to or at your goal.

Read the Maintenance threads and find all of Maile's quotes and book recommendations. You'll also find some back-and-forth on meal frameworks, snack ideas, how much people do/don't exercise, vacation victories, and "stuff".

Keep pursuing your goal. You'll be a maintenance pro before you know it.

Disclaimer: I do not consider myself a maintenance pro.
This is the 3rd time I've lost over 50 lbs. P4 so far seems to be the most liveable maintenance. I have made it to the 1 year mark at least twice before (I think), so I'm shooting for the 2 year mark as my next goal. I'm currently at over 13 months (at lowest maintained weight ever!).QUOTE=EPAPRN;4894205

THE ABOVE ARE QUOTES FOUND, I'LL KEEP LOOKING!!! :) THANK YOU TO THOSE WHO WROTE THEM!!![/quote]

Good for you for finding this...:carrot::carrot:!! It really reinforces reality for most who are able to hit goal or be pretty close to hitting a personal success point with IP..and it has been stated in a lot of posts in bits and pieces and all together by many who have "experience" in the maintenance journey. It takes at least 6 months to see if you are being successful. It's not like the weekly or monthly data points we rack up in P1...Patience is really necessary as well as conscious self monitoring to see what is working. A new and much longer journey...that about describes maintenance. And one that as this post states, is really enhanced IP ...using real food and self discipline.

After all..that is what any diet needs to morph into once the end point is attained. This is not just the "maintenance for life" need of IP's protocol!

Best of luck to all who are reading and posting here and tying to figure it out...sharing your personal tidbits is helpful..and motivates me to stay on track...actually more important to do that NOW than it was on P1. Never even imagined that was going to become apparent...because I never thought about it the way I do now!!

Thanks for all your work on this thread. It is a great idea and is much needed. I have been gobbling it up eagerly as I start moving into a maintenance head-space.
:bravo:

Jellie
Ahh Do you know that on the phase 3 IP sheet it says 1 carb and 1 fat as part of the breakfast work up and the example they give is toast with butter. I don't understand this I thought we are not to combine the two because they make a fat cell. Oh well. I just did a search on the recipe links for the cauliflower taco shell but couldn't find it. I know that I've seen it. you also said the MAGIC words for me. You use cheese to hold it together. Would you mind giving me the recipe?
I'm such a cheese addict I've had the veggie brand cheese in my diet from day one.
I'm going to try the low or no sugar carbs see if that helps keep a leash on the cravings.
Will look for the Pepperidge farms bread, I'm sure I can find it in one of the stores around here.
Thank you Jellie, can you come back and tell us what you ate today?[/QUOTE]

Hi again!
Here is what is on the menu today:
B-0% Non-Fat Plain Greek Yogurt with 10 raspberries
1/2 tbsp light butter on 2 low fat whole grain waffles with WF syrup, and 2 turkey sausages

L-2 cauliflower taco shells with 2 light swiss laughing cow cheeses and 4oz roast beef and lettuce with 1/2 tbsp regular thousand island dressing

D-6oz 94% lean ground turkey, 2 cups zucchini, sprouted grain penne pasta (measured 2oz dry) and a 1/2 c Brownstone marinara (lowest sugar-for those who watch the real housewives of NJ Caroline Manzo's brand :))

S-around 3pm 0% non fat plain greek yogurt with 2 tbsp PB2
S-around 8pm Ideal Protein unrestricted BBQ crisps and 4 tbsp PB2 and 4tbsp fat free cool whip (just discovered this-like ice cream)

I forgot to mention that I do track everything in My Fitness Pal. It is important to be accountable. I play with my food to be sure I am within range. I usually don't eat my exercise calories back but have if I'm extra hungry and it doesn't seem to hurt me.

Here is the cauliflower taco shell recipe:

You process a head of cauliflower

Microwave for 5-6 minutes stirring halfway through

Once done squeeze excess water with a cheesecloth or whatever you have. This really makes a difference, they stay together much better.

I add 2-3 eggs depending on the size of the head. You could use egg whites. I did during phase I. I add in Fat Free cheddar. A serving size is 1/4 cup but I just eyeball it since it is spread out among the whole head of cauliflower.

Bake at 400 for 15 minutes on parchment paper then flip and do another 15 minutes.
I have been making them and freezing them since it is sooo time consuming and they are fine.

Enjoy!!!!

Hi again!
Here is what is on the menu today:
B-0% Non-Fat Plain Greek Yogurt with 10 raspberries
1/2 tbsp light butter on 2 low fat whole grain waffles with WF syrup, and 2 turkey sausages

L-2 cauliflower taco shells with 2 light swiss laughing cow cheeses and 4oz roast beef and lettuce with 1/2 tbsp regular thousand island dressing

D-6oz 94% lean ground turkey, 2 cups zucchini, sprouted grain penne pasta (measured 2oz dry) and a 1/2 c Brownstone marinara (lowest sugar-for those who watch the real housewives of NJ Caroline Manzo's brand :))

S-around 3pm 0% non fat plain greek yogurt with 2 tbsp PB2
S-around 8pm Ideal Protein unrestricted BBQ crisps and 4 tbsp PB2 and 4tbsp fat free cool whip (just discovered this-like ice cream)

I forgot to mention that I do track everything in My Fitness Pal. It is important to be accountable. I play with my food to be sure I am within range. I usually don't eat my exercise calories back but have if I'm extra hungry and it doesn't seem to hurt me.

Here is the cauliflower taco shell recipe:

You process a head of cauliflower

Microwave for 5-6 minutes stirring halfway through

Once done squeeze excess water with a cheesecloth or whatever you have. This really makes a difference, they stay together much better.

I add 2-3 eggs depending on the size of the head. You could use egg whites. I did during phase I. I add in Fat Free cheddar. A serving size is 1/4 cup but I just eyeball it since it is spread out among the whole head of cauliflower.

Bake at 400 for 15 minutes on parchment paper then flip and do another 15 minutes.
I have been making them and freezing them since it is sooo time consuming and they are fine.

Enjoy!!!![/QUOTE]

This is all incredibly helpful info. Thank you SO much! I'm going to make those tortillas on Monday.

Hello everyone - this seems like a good spot to jump in with my question. If not, feel free to redirect me.

I was planning to stay on P1 through surgery, which is May 7. I had my check in today, and the coach had e-mailed the "IP office" about it. Their advice was to phase off the program and get into P4 one week to 10 days prior to surgery as follows: 3 days P2; 3 days P3, then P4. No multi-vitamins, vitamin E or Omega 3 due to possible anti-coagulation ramifications. Post op: wait at least one month or when the surgeon deems appropriate before going back to P1. They say that I cannot heal and diet at the same time, unless my physician gives me the okay to continue. The surgeon is of course, not my family physician, so I'm not sure what his opinion would be, and wouldn't have an opportunity to ask since I won't see him again until the 7th since he is an hour away from my home. There is a pre-op clinic visit on April 16, but I'm not sure how knowledgeable they would be about the diet, or whether their opinion would be any different than the IP office. Besides that, I don't want to leave it until that late to make a decision.

I've just surpassed my original goal, but added 10 lbs more, so have 9 to go. I am thinking I would like to stay on P1 for two more weeks to see how I make out with the 9, but my question is: what does P4 look like? Is it the same as P3? Is there a protocol for P4? The literature I received from the coach today is all about P2 & P3, but not what to actually eat on P4.

My apologies if I've missed this info in another thread, and thanks for any advice you can offer.

I did find some info on P4 in the "Phases" thread, which I will print out. Of course I would find it right after posting, but still open to any input on phasing off so quickly. That sounds like a lot of catching up on eating in a short amount of time. Thanks!

ETA And now I have found the P4 .pdf. Sorry, should have looked a little longer first. :snail:

After reading through this thread, I experimented today with eating bigger and fewer meals, as I seem to be either eating or hungry a lot of the time:

Breakfast: protein shake with coffee, half orange, tofu sheet wraps filled with lettuce, julienne carrots, scallion, olive oil, basil.

Lunch; green salad with veggies, 1/2 small avocado, WF Italian dsg; marinated tofu;

Snack: more marinated tofu (handy to carry around when doing errands)

Dinner: grilled chicken breast, butternut squash, broccoli

Evening Snack: orange half

I like the feeling of freedom from frequent small meals (though dinner feels a little heavy at this moment). Thank-you everyone for posting meal plans & so many helpful ideas!

I think at first I expected phase 4 to feel more familiar. In reality, there's no going back to that relationship to food. It's now a totally different landscape, a little strange at first, but feeling more & more 'normal'.

My coach told me that many of his clients customize their phase offs and do fine. He didn't seem to think it's critical to do it the way IP recommends. He has a lot of clients, but I have no idea how well they fared with keeping their weight off long term, which of course is the rationale for the IP way.

Many people keep losing after phasing off because the increased food raises their metabolism at first. You might get this whoosh, though 9 lbs. sounds like a lot for this phenomenon, and your goal is to not lose around the time of surgery...

re postop healing: I recall Weight Watchers guidelines used to allot extra food for pregnancy, nursing, or recovery from surgery or trauma. It makes a huge difference if you provide your body the extra needed nutrition.

Congratulations on reaching goal #1!

65 Thank you I couldn't agree more!!! we were on a diet now we are learning the livet :) Took me 49 1/2 years to get to this mind set, I can't expect all of that to wash away simply. I need to learn, read absorb and recondition my brain. That is what this thread is about for me. A lot of respect and appreciation for your continued contributions, this is something that I to feel is amazing to have learned :)

:hug:

Thank you SylviesGirl, I love knowing that I am not alone and this is something needed by others. ;)

Jellie
So excited about this post.... wow great information. PB2 so amazing you mention this. I have someone at work who knows how much I love and miss peanut butter who brought me PB2, it is like angels singing for me LOL 1.5 G of fat and 5 Carbs and I get the flav of peanut butter yeahhhh. With low fat cool whip, really get outta here, I wanna run to the store this minute for that one!!!! Will definitely try this recipe. I use fitness Pal also, love that you can scan bar code and it gives all the info!!! It has the IP food which makes life real easy. I agree, I have no clue without logging it. I hope everyone gets what I got from your post. :dancer: awesome tx.

Mars
You put this so beautifully a gem that I have copied and will reference. This is exactly it. I expected it to feel familiar when I reached maintenance only to realize I am in a new place in the end!!! Wow see this is a morsel I would copy and repost!!! love it!!!

THANK YOU ALL SOOO MUCH I WAS SO EXCITED TO READ ALL THE POSTS!!!

MORSELS FOUND IN 2010 FOR MAINTAINERS

Quote: 2010
Originally Posted by WannabeIP
is low fat cottage cheese a protein or a fat? I say protein as it is like 16 gr and only 1.5 fat but it is cheese???
A protein for Phase 4, surely. But fat isn't the issue, I think. Look at the carbs and sugar. Here are the stats for 4 ounces nofat small curd cottage cheese -- as low as you can get unless it is much more processed.

http://www.nal.usda.gov/fnic/foodcom...st_nut_edit.pl
Quote:
Originally Posted by mamaerinb
haha, thanks for calming me down xanthia down two lbs from yesterday this morning. i feel so guilty eating so much. nonfat plain greek yogurt with a little splenda and vanilla extract is my new favorite and i'm thrilled to have whole wheat english muffins but it just feels so WRONG!
I'm counting on you calming me down in a few weeks girl! This is the part where people freak out because you are introducing balance back into your life. Losing weight is easy compared to maintenance. Losing weight is black and white, and maintenance is a grey area. Your body WILL find balance, but it has been in a chaotic state for how long now? It needs time to get back into that healthy swing of things.

You've learned a lot of good tools with this diet. Veggies at lunch and dinner is a good one. So on maintenance you might have pizza, but it might be a slice or two with a salad and some veg! Not just the old way of slamming down as much pizza as you can and washing it down with cheezy bread or whatever. Having a good fulfilling breakfast will help your whole day as well, as opposed to downing a coffee and a sugar filled treat and setting yourself up for a bad day of eating.

*************
Originally Posted by WannabeIP
I have pondered about this myself..... I think I will continue with lower carb options where possible (flax bread, low carb wraps, whole wheat everything, lean meats, protein suppliments & lots of veggies) low glycemic foods, keep the fats and carbs separated as much as possible, lots of water, exercise, rest and generally be healthy, really think about what I am consuming and make smarter choices, no mindless eating, eat to live not live to eat and one meal at a time. 10 days and its cheat to treat, phase 4 here I come, whoop whoop
Quote:
Originally Posted by Novak
I agree... if you just keep your pantry stocked with good choices, you're less likely to slip up. I don't really want to do counting and measuring all the time... I'm trying to keep a close watch to see what happens when I eat or do certain things. Maintenance is still an experiment of sorts for me. But I monitor the scale so it doesn't get too far off base, and make sure my skinny clothes still fit.

BevS is probably more precise in her approach, so hopefully she'll give another point of view.
Hi, Ladies, I have loosened up quite a bit in my approach. I still weigh and measure my breakfast foods, but I usually just eye it the rest of the day. I'm not eating as much in the evenings as I was in phase 3. I just don't want that much food. If I use whey powder, I do measure for that. It's just easier for me. I'm more likely to have a treat now when someone else is. I'm still at the same weight as when I reached goal. I vary a pound or two either way. I weigh myself every morning. If I'm up a bit, I watch it more that day. I agree with both of you on your choices. I read labels and am aware of what I'm eating. No mindless eating. Keep the kitchen stocked with good choices. Go lower carb where possible. Keep large amounts of fats and carbs separate. I'm still taking the supplements and drinking lots of water. My hair isn't falling out as much as it was--whew! Anyway, I think we can do this!

THANK YOU TO THE WRITERS OF THESE POSTS GREAT INFO HOPE IT HELPS OTHER ALSO!!!!!!!!!!!!1111

Sharing one from the maintainers thread:
thank you Malie this was very helpful!!! I copied to the maintenance what are you eating thread I started, :hug: Do you blame the "going up in lbs" to the waffles are you doing anything else to cause it? I ask wondering because this looks like a perfect maintenance day to me?

copied from 2010: Nice little tip;
One of the best tricks I have when eating pasta when you are a volume eater is to put steamed veg like broccoli or a fave on the bottom of your bowl, add your noodles and sauce on top. It brings it up to a nice level, has lots of fiber and tastes good without the huge serving of pasta! I've found if I put the veg on top, it doesn't mask how small the pasta serving is. Plus, your veg get sauced and it is a nice change.

whooo this was gold...I'm in phase 3 have grabbed a cheat but not gone this far glad I read it:::: sharing from 2010

Quote:


Originally Posted by pitakitten View Post

what were the consequences of you not doing it correctly? I have been in phase 3 since past saturday and I am actually loosing weight. I have had one slip though, so it would be really great to know your experience IF you did have a slip up during phase 3. Granted I am walked more than 10 miles since saturday, done pilates a few times and trained at the gym. I have to say that on sunday I think my scale showed 125ish and yesterday at the gym it was 128 but still lower than before phase 3 (I was 129ish). I am thinking it might be the glycogen reserve build up which would actually be welcomed as it has to happen anyways so better now than later.

I think it was day4 of phase 3, started with chocolate on a sat night didnt end till sunday with a massive waffle cone and the in between wasnt any better. I think I was up about 6 pounds monday morning (normal after the consumption of that much crap, it was ugly!!!!!) then I went to phase 1 but it took me a week to get rid of that 6 not the one day thing of phase1, I think I put my body into carb shock & overload after being so good for so long then BAM. Anyway... so week of phase 1, back to where I was before my camping trip, week of phase 2 and 2 weeks of phase 3 with no cheating should put me to where I need to be, ya ..... I am fundamentally lazy when it comes to working out and I have only just started exercising in the last couple weeks but that probably would have helped me. Or really just stuck out phase 3 for another 10 days..... would have been the best solution

kcdoe: I love that last post from 2010 about cheating! Thanks for doing the research. This is a truism that I'm living: maintenance is as much a mental thing as finding the right WOE. I never read self-help books before but I tried some that Maile mentioned & they have all been enormously helpful: mostly Brain Over Binge. I've read others too and patched together from each one what works for me & disregarded what doesn't fit.

After P1 I had some experience with binge eating that I never had before. I gained 12 lbs over the holidays. Each time I went back on P1, I was triggered to binge after a week or so. It was very humbling! I still long for that 'perfect dieter' that I lived from P1 thru the start of maintenance, when I couldn't stop losing weight and thought I had permanently lost interest in junk food. But I now feel more myself, more relaxed in regard to food: I know I'm totally fallible but also capable of course correction over & over, if necessary. The weight does not magically re-appear with a slip here & there that's promptly corrected.