IP Community Weekday Chat started 4/13/15
 

:welcome2:
Welcome back to the Daily Chat thread - post your plans for today, share what's been happening, ask questions!

Some forum lingo:
NSV = Non-scale victory
TOM = time of the month
WI = Weigh-in
WF = Walden Farms
OP = on plan

Bookmarking:
Ideal Protein Sub-forum Home page
Consider making it a bookmark or a favorite in your browser so you can come back easily to get your RDA of Ideal Protein information.

Information for newbies:
Check the sticky page (top of forum, above all the topics) for lots of good information and please read here before asking what might be a frequently asked question: Information on Ideal Protein phases (1-4), IP Ultimate List Recipes, FAQ, Newbie Guide, Exercise, and other Important Threads,
and here are the most recent Ideal Protein Protocol sheets

And before you cheat, read this thread:
The Real Cost of Cheating on Ideal Protein

Before starting new threads: spend some time reading the forum. Most new threads are duplicates, triplicates, quadruplicates. Folks who are the most successful, make time for research/reading.

Recipes Here
Ideal Protein Diet Recipes #4 -current thread open for posting
Recipe thread #3
Tips and Recipes from the Incredible Weight Loss Center
Fun with Ideal Protein Packets
Fun with Veggie Purees!
Mix'n in the kitchen...Recipes from the Rainbow
MiX'N' iN THE KiTCH'N.... Recipes from the Rainbow Volume 2
Here are a couple "older" .pdf files of many of Rainbow's recipes: Rainbowsmiles Recipes
and Rainbows IP Inspired Alternative Recipes

For those looking for alternative products
Here is a thread with tons of info. Spend some time in it. http://www.3fatchicks.com/forum/idea...phase-1-a.html
And here is a link to a chart to help you choose appropriate products

Tickers and Signatures:
There are 2 requirements to have access to signatures and tickers. You must have been a member of 3fatchicks for 20 days AND posted at least 20 messages anywhere on the 3fatchicks forum. When you've met those requirements check The Ultimate Signature and Ticker Thread for more information and instructions.

Quoting:
The best quoting tip - EVER!! Thanks Rosie, aka 6710.

Searching:
If you can't find what you're looking for in this forum using the website search function, try using the "double search" using Google.

1) Go to Google.com. Search 3fatchicks by using the term site:3fatchicks.com at the end of your Google search.

For example, if you want to look for "big mac in a bowl", type "big mac in a bowl site:3fatchicks.com" in Google search. No need to include the quotation marks when you type.

2) This will bring up the page that you are looking for, now hit Ctrl+F to search on that page. Type "big mac in a bowl" and all instances of that search term will be highlighted.

Progress photos
Mini-Goal Photo Album.

Other helpful links related to the Ideal Protein Dr. Chanh Tran Tien's website
Link to a pdf of the doctor's book here.
Note: this is not the same as the current IP plan.

weigh is today. I feel great, have been 100% OP. My TOM was this weekend and feeling a little bloated from that, so I expect not such a good scale read, but next week should show a better loss. Praying to be in the 160's by next week.

Hello all. I've been having a hard time the last few weeks. I am losing slowly, and I know that it's all my own doing. I can't seem to stop eating little cheats here and there, even when I tell my mind I'm committing 100%. It all started about 2 weeks ago when we had staff lunch. The end of the month lunch includes a home made dessert chosen by whomever has a birthday that month. It was carrot-cake cheesecake. I tried to say no (and could have if I had been more forceful), but I ended up with a teeny-tiny piece. After that, it's like I cannot get back in the right mindset. I'll do great for a day or two, then eat a few thin mints, or a couple peeps, or a bite of cake, or a bite of cinnamon roll. I rationalize it by thinking that because I don't eat the whole thing, it's not nearly as bad. But, the truth is, it IS as bad. I know I'm not in ketosis because when I try to stop, I have awful cravings for sugar.

We had dinner with friends on Saturday and had burgers. I could have just eaten the burger without the bun, like I planned to do, but the darn bun looked so delicious, I had to have it. It doesn't help that it's TOM, which has always given me cravings.

I really need to get back into the right mindset, but it's been so hard lately. I know only I can do it, but could use a little moral support right now! I went out and bought a journal last night to use for my food diary. I think maybe just starting fresh (at least in my mind) is the best thing I can do right now. If anyone has any tips, or struggles of their own, bring 'em on. Thanks!

Morning, IPeeps! Just woke up (I work night shift til 5AM), it's rather quiet here. Hoping your day is going on plan. My mini reboot is going well. 1 week in and only 1.8 lbs to go :carrot: Be Strong! :sumo:

Liana

Sign up for MyFitnessPal.com and come join the group of us tracking food over there. Knowing that you have friends tracking your food daily may help keep you focused on cutting those snacks out! :)

Same user name for me.

Keeping it on paper didn't really work for me .. I'd put it down somewhere and forget to write things on it, then struggle to remember what I'd eaten and how much of it, but once I started seeing it in an online tracker - it fixed a lot of the "oh, one bite won't make a difference" snackings.

You CAN do this. :)

So sorry to hear how you are struggling - I have been having an extra IP item here and there this past week - somehow just feeling hungry - perhaps due to other issues going on in my space besides my weight loss issues!

But I have to remind myself, and while at it, I will remind you -- this IP program works as an expression of body chemistry. Every extra sweet item that comprises a cheat --most of your cheats seem to be sweet stuff just as my extra IP is always a sweet item --- every little nibble is just enough to throw the chemistry off balance and when you do that consistently, you are keeping the chemistry from working to help you lose weight.

See if you cannot just talk yourself into saying 'no' to those little cheats -- you deserve better!! You just have to behave in a way that allows you to achieve the losses and become the shape and size that you deserve to be. The days will go by whether you are saying no to cheats or not.... in a few weeks, I am sure you would rather be down 10 lbs instead of lurking around your current scale numbers.

And Amanda is right - we have quite a gang forming over on myfitnesspal - I have the same screen name there as I have here, too. Free app - great database of the very foods we are eating including all the IP stuff. The food diary is easy, and adding in exercise is equally as simple. Nice dashboard of info, and the daily tally of nutrients becomes very informative. Come join us!!

If extra food is necessary, I agree that an extra IP (or alt) product is the way to go! It keeps us in ketosis and keeps our calories low.

And according to much research I've read, it doesn't hurt to change-up the calorie input once in a while.

If an extra bar or sweet OP treat will keep us on plan, that would be the best way to go!

This plan is NOT easy. But, neither is being fat!
As my quote (borrowed from maintainer Ishbel) says: Pick your hard.

A friend of mine, talking about food plans one time said that letting off-plan things in "occasionally" is like allowing one termite or cockroach into your home. There will never be just one.

If I knew how to bottle the resolve it took me to stay OP for 10+ months, I sure would! And it would make me one wealthy lady :)

In the meantime, I suggest picking yourself up, dusting yourself off, and making a plan for the day, both the food plan and the plans for how you're going to stick to it. One of the best tools I've found is the book "The Beck Diet Solution". As a matter of fact, I need to pull that book back out myself.

Legal, I agree with Amanda and One, MFP certainly helps, seeing the reality of the numbers is a wake up.

Also, if you feel yourself craving and close to cheating, log on to 3FC and do some reading and posting, it will help you remember why you are doing this and why you don't need to cheat. It will feel so much better to feel proud for beating the craving then the guilt of caving.

I don't know how many times I've given into a craving and then as soon as I've finished I wish I had a reset button because it was SO NOT WORTH IT!

I'm glad I saw this thread this morning... I woke up feeling kind of crappy and I immediately began telling myself that an IP "breakfast" just wasn't going to cut it, but I stuck to it.... And then I decided to have my next packet a bit early... and if it means I wind up having an extra packet today, well that's better for me than going off plan...

And actually I'm sort of glad I'm having a bit of a tough morning, since I started IP thinking it was going to be easy to use it to lose the last 15lbs quickly... Well, it looks like my body has other ideas about that... Lol.... So it looks like I'm going to have to settle in for the "long haul" which is a good thing... since that's sort of what maintaince is all about...

Although I am seriously thinking about asking about the Alternative Plan this week... even it means slower loses... especially, if it means I'll have a better chance at long term compliance... We'll see how I feel...

Hi everyone, I received my shipment of alternative protein products yesterday and I was so happy to find that some of my new flavors are really hitting my "sweet tooth" spot! I got a strawberry pudding that tastes just like the strawberry IP wafers that I loved so much.

And did you guys know about xanthan gum?? I just tried it for the first time - added 1/4 tsp to my shake and it became milkshake-thick in a hurry! The only downside is that it does have 1 carb per 1/4 tsp serving so it's important to count that. I'm beyond thrilled to have discovered it - making nice thick shakes at home has been a quest of mine since I was a kid and I think I've finally discovered the missing link!

Happy Tuesday everyone! I am really looking forward to my WI tomorrow... I've had a great week so far :)

If I wake up hungry (is that a good thing???) my brain says oh wouldn't it be nice to go out for breakfast and just have some kind of high protein and veg omelet.:devil: Then I sigh big, pack up my 16oz coffee and my IP RTD cappuccino and go to work. Now if the rest of the day was only that easy...

Thank you everyone for your responses and advice! I have been an MFP member for awhile, so I added a couple of you (it's a different username, but I noted that in the invite :) I think I just need to get my mind in order, and I feel much better today. I've planned already, and that's helping a lot.

Feeling great today! I'm not sore from running, I'm no longer stuffing myself into my bras but fitting into them, and even my fingers are thinner!

I also just passed the six week mark, which is where I faltered the last time I was on IP. Unfortunately, I need to lose another 8 pounds before I'm equal to my old beginning weight, but I'm on my way!

Currently planning an involved menu for a party my roommates are throwing this weekend. Making all kinds of unhealthy stuff for them, but I don't feel like I'm missing out at all. :)

Awesome news Shark! :carrot:

:hugs:

Sorry to hear you've been struggling Legal - great advice from Amanda, Lisa & co. Glad to hear you are back in a good mind-space!
:dust:
Do you keep IP compliant snacks on-hand? My purse now always has a shake and 2 bars - of course, what I carry as a "purse" is more akin to a backpack :o It was great though not worrying about going to the movies (and having emergency snacks) - everything is in a nice little zipped up compartment :)

I've been doing the alternative plan for about 8 weeks and I'm down 26 lbs. I seem to fluctuate between losing and gaining from day to day. I feel like if I only weigh in once a week, then I'll find that nothing lost during that week and I'll be even more disappointed. I did start working out yesterday (weights) and woke up with a raging headache. Not sure if one has anything to do with the other. Will be doing yoga today and tomorrow and will see about doing weights again. I think adding workouts will help me lose weight faster. So far I've been losing 2lbs a week past couple of weeks.

Way to go Shark! Everytime I think about cheating...that little finger at the bottom of your quote reminds me not to do it!
Super excited for the upcoming weekend!!! Baseball game and Family!

When you wake feeling like that, sub your egg & whites (or the IP omelet packet) in for breakfast and throw some veggies in there from your 4 cups. Problem solved and you don't have to cheat to do it. If you are really hungry, throw 2 cups of peppers, mushrooms, and green onion in. Just use your freebie veggies later on in the day to supplement the remaining part of your 4 cups of regular veggies. Breakfast can be some 'big food' (have a soup with added veggie puree, or make the omelet packet, or use one of the meal packets like rotini, etc. adding in some of your veggies for the day) if you are very hungry in the morning. It doesn't have to be a drink or shake.

Liana

Thanks... ^THIS is definitely what I think I should be doing... Before starting IP even though I was following a keto plan it was LCHF... and I was probably taking in close to 400 calories... So it's no wonder I'm having a bit of a tough time adjusting.... Really was thinking that I might need the Alternative Plan.

Tripswitch, you can throw your veggies in anywhere during the day as long as you get your 4 cups in. If you are used to eating more food for breakfast it can still be done on regular P1. Just use a different packet, one that feels more like food to you and less like a drink or dessert. Have a your drink or pudding packet for one of the other meals if you like.
Works fine!

I have a question regarding restricted foods... my coach told me 1xday is fine. I do notice on here some folks don't have any restricted to lose more weight. Does anyone know if actually makes a difference if you follow the 1x/day or none at all?

Easiest way to do this, NowItsMyTurn29, is to not tweak the plan when you are first starting. This is such a major change of eating style for most when they start that it is enough to handle mentally without making it more complicated. Since you've just started, stick to the plan and watch the pounds fall off... good that you are asking questions though; if you do wonder about something, check with your coach and check in with us on the daily chat since some of us have more experience than some coaches, lol, and not all coaches are trained and knowledgeable to the same degree.
Wishing you the best in your health journey and WELCOME!!

Liana

Adding workouts will not help you lose weight faster... it will help you tone up and get into better habits for maintenance. If you are doing heavy lifting or circuit type training, you will need an extra packet or a couple eggs afterward to keep from getting weak, dizzy, or possibly headachy. Weight training may make you gain weight in the form of water needed for muscle repair and building but it will not be fat so don't fret about scale ups & downs.
BTW, 2 pounds/wk is very respectable and nothing to frown about! Betcha it's more than you've lost on diets before....

Liana

Congrats on the solid losses. :) Some of us do bounce around the same lbs for the week, it's not unknown - especially if you are physically active and your water levels are constantly fluctuating.

Waking with, or developing a headache post-exercise, can be one of two things - not enough sodium (remember that most foods that are accept on IP and Alts program are very low in sodium so you need to supplement it) or not enough magnesium (muscle aches and weakness that persists beyond 3 -4 hours). Electrolytes are important. If you are taking your potassium pill, it will balance out the sodium so if you exercise AFTER that supplement you may need a quick salt pick-me-up to follow.

IP isn't a conventional diet because your metabolism is no longer exclusively in the anabolic (from food) range. While your calories/carbs/fats are restricted your body is also in the catabolic state (burning your own body's fat stores - cannibalism if you like) alongside minimal food intake. This means that excess exercise without balancing the necessary caloric intake will put your body into starvation mode and it will refuse to give up body fat as part of the ketogenic program.

This is why exercise is frowned upon in the early weeks of IP. At 8 weeks you should be in established ketosis (to the state where you no longer smell ketones or have major symptoms) and be able to lift weights. Just remember that you need to keep your exertion level to within what your body will tolerate in ketosis. I aim for around 75% effort and seldom need an additional packet. If I feel dizzy, lightheaded, weak or I struggle to complete my 3rd set then I will put an extra packet equivalent in there. I always follow up with water and tend to schedule exercise about 60-90 mins before a meal time so I know I can get my salt in, too.

What exercise will do (especially strength training) is firm up the underlying muscle so your body size shrinks faster, rather than losing the weight quicker.

Hope that makes sense. :)

Week 14 down 5.6 lbs this week! Total loss 14 lbs. average 1 lb per week. I am now doing a mix of the alternate and regular. Is has finally produced some results. Sort of one week alternate one week regular. Just depends on how my blood sugars are doing.

Briael, Thank you for the above explanation regarding excessive exercising! My spouse rolls his eyes when I tell him exercise is not permitted when starting IP--he thinks I've either misunderstood or am coming up with reasons not to exercise. It's frustrating when he constantly encourages me to walk around the local lake or do some mall walking. Now I understand the science behind the reason. I'm going to print your explanation and put it with some of the handouts I received from my coach! Then I shall tell my hubby to take a long hike on a short pier! But in his defense, IP is such a nontraditional diet so I understand his comments.

Thanks again!

Hello all!! I am struggling this week. Just can't get out of my funk. Thinking I am bored with salad for lunch each day. Need to change things up a bit!!! Hope everyone else is having a great week.

I ran out of my vitamins so going to Walgreens to get some. Does anyone have any recommendations on what brand or what they have bought in the past?

Same with my current coach. I don't seem to lose any more or less no matter how many close to the cut off line restricteds I eat during the week. (those just at the border line of not being restricted). Last time I more micromanaged what my carb intake was and didn't lose any more at a faster rate. It is slow no matter what I do. Of course I won't be eating any of the high carb IP things like the brownies as my restricted!:D

Hi.

I'm trying to catch up on my reading here. Got a phone call on Friday that my dad was in hospital and not doing well, they didn't think he was going to make it. We hopped in the car and drove 11 hours to see him. A little back ground- he came down with pneumonia the week after thanksgiving and was hospitalized. While in the hospital they found a tumor in his lung. Lung cancer, and COPD. He had the tumor removed in March and started chemo and radiation in April. His oxygen level went down to 60 and he was put in hospital. They didn't expect him to pull through, however he seems to be improving. I stayed in the hospital with him Saturday through Monday and then we came back home.

It's difficult being so far away from him. Taking things one day at a time. I haven't gone off of IP, but I haven't been doing it properly either. I really can't tell you what I have eaten for the past few days. Eggs for breakfast in the hospital, lots of black coffee, salads. Not enough protein or water. Trying to get back on track since being home, but I missed my WI and haven't had a chance to go WI and get my food, so I have just been drinking Advantage Carb Control for breakfast, lunch, snack and I forgot to eat dinner last night...

Anyway, I am going to go read and catch up. I don't post much but I read daily, except for the past few days....Missed you guys.

Hey again
 

where can i find ya'lls myfitness pal names?

Hey Kelly! Oneuh2's and Briael's are the same, once you add them I bet the rest of us can find you :)

Hi Everyone, it's nice to have this forum to come back to, and also nice to see some familiar names and new ones. This is an awesome place to receive and give support. I restarted IP last month after successfully shedding 23 pounds in 3 months (Feb-Apr) last year. I phased off quickly for surgery, but was also pretty tired of the food, so I guess I talked myself out of doing any P1 or P2 days, and slipped right back into the unrestrained eating and not watching or weighing. This time around I'm trying new recipes with the packets and doing lots of reading of the alternate threads for ideas of variety for long-term success. I know IP works, and I'm so happy to start seeing the scale go down again. I'm just about back to my pre-IP weight in 2014, so that is encouraging. Looking forward to chatting with you all, and logging my meals on the "what are you eating" thread for my own accountability.

how do you add a friend on MFP? :^: FOUND IT!

Goooooood morning everybody!

I'm feeling good today- just started working out my arms again, and they're slightly sore which just reminds me that I'm getting strong!

I haven't been measuring my olive oil intake the way I should be, and I realized the other day that I'm eating WAY too much olive oil. I'm now pre-measuring my oil for my salads and using my Misto to season my veggies. Great success! :D

Hope you're all feeling good being over the hump of the week!

Regarding MFP - if you share your food diary with others, can they see your notes as well? I would love to friend / share my diary, but I keep some more personal things in the "food notes" I wouldn't want to share with anyone, truthfully :o but it's been very helpful over the last 3 months seeing certain patterns

The notes area can be seen along with the water consumption. The only thing that doesn't show is the "If you continue eating like this you will weigh _____ in 5 weeks."
If you don't want to make your diary public that's not a problem, just make sure you check that off in your set up features.
Liana

Question about My Fitness Pal & IP
 

When using My Fittness Pal to log daily meals & weight what settings should I use when I set up my goals? Does anyone know approximately how many calories per day the IP protocol allows? 800-1,000-1,200? What is the percentage of Carbohydrates, Protein & Fats? The default setting in My Fittness Pal is 50% carbs & we certainly don't want to see that every day!!!

I know the IP protocol doesn't count calories---but I want to set up MFP correctly so the graphs are as correct as can be!

I don't know this for sure.. But tracking over the past 4 days I have been around 15-20% carbs, 50% protein, and 30% fat.. The day I had ground beef my fat percentage went up a bit though. Calories- I am getting 750-900 (I haven't actually hit 900, but just a bit below on my highest calorie day). This is just me over the past four days though :)

I would love to know the answer to this as well so I can see how I'm going!