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Very Discouraged Phase 2
So I have just finished phase 2 and am very discouraged. Not only was I not one of those lucky people who continue to lose phasing off I gained 5 lbs! My coach kept telling me about weight gain in phase 3 but she was surprised to see I gained so much in phase 2. Now I am terrified of adding on another 5 pounds in phase 3. It makes me feel like I'll have to immediately go back to phase 1 as I will have gained 10lbs... which took me the past 3 months to lose.
Has anyone else gained that much in phase 2? I just want to cry right now. I have been 100% on plan for nearly a year and now it feels like my body is betraying me. |
:hug: I can only imagine your frustration right now. One thing though - deep breath - stressing will only make it worse (cortisol).
Is this week 1 or 2 of P2? Could other factors be involved like stress or TOM? Does your coach have a plan? There are some very knowledgeable folks here too |
I would be frustrated too -- can you post your menus you have been following for P2 here -- those who are experienced with phasing off might be able to help you identify choices that might have contributed to the gain -- maybe you should do P2 for another week before going on to P3..... I have not done this, yet, so my comments are very uninformed.
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I had a similar experience of being on P1 for 1 year, having a hard time getting the last 10 lbs off, and then having some weight fluctuation. This is a very tricky time, takes fortitude and fiber and a “never give up” kind of attitude. Just to keep figuring out what’s at play. It’s helped me tremendously to talk with people on these threads, esp. the Maintainer thread - likely most of them may read your question on this thread, but you might want to post it over there also.
What did you change in P2? Did you only add the 8 oz protein? What type of protein did you generally use? Was everything else exactly the same - no change in TOM, hormones, meds, stress level, lifestyle, sleep, water, exercise, artificial sweeteners, etc.? There are so many things that come into play. It might in fact be your glycogen getting restored, though that doesn’t seem quite right given just changing the meat in P2 shouldn’t take you out of ketosis. It’s likely water retention for some reason. I really freaked out around this time, and it took me a about 1 week or two to calm down. I’ve been in maintenance for about 3 months now, and my weight continues to go up and down 5 lbs both over and under my goal weight, and I’m finally starting to be at ease with it in some regard, and also to steady out my food and not have “knee jerk” responses to scale changes, and trust it would even out over time. I also have added a lot of exercise which adds a bit of muscle weight. Keep going and keep asking whatever you need to here:) I’m sure you’ll get more responses over the next few days and hopefully figure some things out. |
I am afraid I don't have any answers for you. Heading into P2 myself this week so I will be closely watching this thread.
I do think you G4H poses some great questions and tips. Trust the process and keep doing what you are doing. I think we are going to be hypersensitive to any weight changes at this point in our weight loss journey. You got this! :hug: |
Originally Posted by lexukc: Haven't been around much in the last year, but was a regular for a long time prior to that...so hope it is OK if I "weigh in" on this....! {Pun intended!!!} You did not post your height ...and I am not sure about your age. I am 4'10" and heading full steam to my 67th birthday this summer...(I lost 65 lbs on IP before turning 65...ergo my screen name). In addition; have the dubious whammy of a broken metabolism, got the short straw on genetics...and am older than most of the folks who contribute to this website.. Did I say whammy??? Hmmm...how about triple whammy. There are a few factors here for anyone transitioning to P2...or heading to maintenance....short folks, older dieters, folks with a lot to lose and anyone with compromises metabolically...thyroid or insulin issues esp. You WILL MORE THAN LIKELY GAIN FASTER than young tall participants who did this to lose 20-25 lbs...This diet can't really fix that. Be honest about how you got overweight...but also that you may not be in possession of a normal metabolism, and when you reach goal...that is still an issue. You should be married to the idea this diet is the first part of a major liefstyle change. The weeks/months on IP are not going to get you results that will last a lifetime if you do not only get your head wrapped around that idea...you need to embrace it. And not feel like life isn't fair.. Life...your life is unique. Take control. I do advocate strongly for exercise. Adding it sooner rather than later...it is a good habit and there are some who unfortunately perpetrate the idea you don't need to or should not exercise while on P1...this is not the intent or a good idea. Once your body adapts to ketosis...you need to get on with those lifestyle changes. Are you looking for an excuse not to exercise??? I have read a lot of that on here and it is sad and not realistic. Exercise for most on this diet is safe after a few weeks. It is just as much about adopting habits. Good ones. And we are talking about light to moderate activity...not training for a marathon....there are articles on checking your heart rate and keeping within a targeted range according to your age. This is an important piece of understanding how exercise is helpful. READ!!!!! Don't depend on someone here to tell you what is OK. Everyone is different. What is important is the target range for your heart rate while exercising. Most gyms have a chart. Spend some time looking at it and digesting it...if there are trainers they or the gym manager may help you understand and figure out what kind of exercise will get you in the zone for weight LOSS...amazingly...heart rate for weight loss is not intense cardio....the effective weight loss zone is way less stressful to your heart!! YOU CAN (read---should) do this. Once the weight is off there are a mountain of new things to confront you...emotional and social things you can not imagine early on in this process. Don't make getting the exercise habit started or established something else to deal with in the middle of all that...it is stacking the deck against yourself. P1 is the time to form the kind of new physical and mental day to day habits that will be easier to hang on to once P 1 is done. Regular weighing...OK...this is another hurdle for many... Not being able to determine the way your body reacts to stress...not enough sleep, certain foods and changes in your day to day life will unnerve you when you see the effect on your "weighings". P1 is the time to learn all about your body. The diet is so straight forward and the external factors are pretty cut and dried....so if you can explore and get used to the normal fluxuations for YOU, you will be less upset with the swings and the actual number when you know you ARE doing the right things. Look at it this way...when you had a week with little or no weight loss, and only weighed in once...it is possible you were fluxuating? And your weighin MISSED your low for the time frame...??? Just sayin'...weekly weigh-ins are not the only piece of data to this journey. I found out quickly how sodium sensitive I was. Tomatoes, esp canned...always impacted my weigh-in regardless of how much water I drank, or the fact I'd been 100% compliant. I learned to stay away from them for 48 hrs prior to a documented weigh in. Same with any kind of seafood. Less than 7 hrs sleep?? same thing....sick elderly mom...stressful telephone call from 500 miles away?? Yep....same thing. Daily weiging taught me. About me. If you are older...you will aso experience the reality your metabolism is not as efficient as a younger you...and the weight can and will bounce back and forth. Yes, excercise adds muscle and weight...but is critical...so ...the scale shoud not rule 100%. How do your clothes fit? And how tall are you...5 lbs on some one who is 5'6 or 7" is not like 5 lbs on someone who is 5 feet tall. You may finally be where you need to be...BUT building both muscle and improving bone density..... are NOT insignificant things in reaching the goal of being healthy. Celebrate. Just adding these things to consider for those who are ready to move to the next phases...there is a lot to process and understand in order to maintain. Don't wait to start understanding it. IP is not magic. It is a tool to get the weight off efficiently and in many cases quicker than other methods. It is not a get out of jail free card. You need to use what you learn while on P1...and build on those things esp on a personal level.. There is a considerable lot more to learn to be successful....so again I say...embrace it! Best of luck. Now the hard work begins. This diet was the beginning of me finally understanding how MY body operates....I did not lose quickly. Never had big losses even the first weeks. Did not lose anything on P2...or 3...and maintenance has been a personal journey of being 100% diligent to maintain. I can not have "fun" days...but do have special meals occasionally.... continue to increase my exercise varying what I do... 6-7 days a week. Wow...I am stronger!!! Do track carbs and calories in my head.(Too busy for the on line stuff...)Use a series of set meals/menus for breakfast and lunch...and they are things I can even order out easily. I avoid fast food places, chain restaurants and sugar. Am gluten free by necessity...but do not use the GF food substitutes...they are way high on the glycemic index. Bad stuff. I pay attention to that since on IP believing the low GI played a big part in my success. Still I do limit root veggies and some of the stuff we stayed away from (completely on P1)....esp starches and alcohol. NOTICE: I did not say never...I said limit.....And as I said..be honest with yourself. No I'm not deprived... !!! Instead, am happy to know "this is what I gotta do!" ... And it works!!!:carrot::carrot::carrot: These days, I'm a thinner lady who is (past) middle age...LOL ...who looks healthy....looks younger than all of the 66.75 YOs I know, and feels good about myself... enjoying life. Every minute...and hoping I will be around for a while to continue to enjoy my 4 granddaughters and my spouse of 45 years, as we are now both retired! Wishing you ALL luck and good health....and a long life. This is my story and if any parts of it help anyone else I'm glad to have shared. Everyone's journey is different. It comes down to taking control, being honest and knowing and understanding your own metabolic portrait. As we enter P2 and go forward....there is no simple solution or page of rules. It's up to us to wean off and go start to use what we learned! |
65X65 -- So glad to see you on 3FC IP -- I recall some of your postings in my early weeks last year on IP -- very thoughtful and informative thoughts that have contributed to my self-learning as I continue my journey.
Glad to hear you are maintaining successfully - you are an inspiration! Come by and check in with us more, often, please!!! |
Originally Posted by 65X65: |
Thank you all for your replies! I have started P3 as planned and will see what it brings (love that I got to have some fruit!). To answer a few questions, I'm 31 and 5'6".
I didn't change anything diet wise going from P1 to P2 apart from adding in the 8oz of real protein for lunch. Protein wise for P2 I only had chicken breasts, eggs and extra-lean ground beef, which were also my staples during P1. No new stress, no drop in water intake, no added sweeteners, and no hormonal issues at play. I have been extremely diligent throughout the entire time on Ideal Protein and carried that with me into P2, which is why I was so stunned by the numbers. My coach unfortunately didn't have any wise words of wisdom for me, and really just tried to prepare me for an even bigger gain in the coming two weeks - sigh. I did add in some additional exercise, about 10 more minutes to my daily walking regime - so 40 minutes instead of 30. I have been doing walking, and some other light exercise the entire time, so not a major change there. As 65X65 mentioned, a lot of things can trigger weight gain. I know one of my triggers is stress or change in routine as the only gain I had during the course of the diet came the week I started my new job and my routine (now get up an hour earlier) changed. I am optimistic that perhaps P3 won't bring as much of a gain. My clinic only does measurements every other week, so am do to have those at my next weigh in. I'm hoping the numbers either drop, or stay the same in terms of inches. I'm okay with the numbers on the scale moving upwards if my measurements aren't as well! |
Just checkng... You said the only change was adding the 8 oz protein at lunch. You also omitted the lunch packet, correct. So two packets in phase two and now one packet in Phase three.
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Lex, I bet it was the life change. Let us know how things go the next few weeks.
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lexukc: The stress of a new job is right up there with the stresses of divorce, or a death in the family, so studies say. So don't be too surprised... just take a deep breath and carry on OP and things will even out. The clothes and inches are what really count onward into maintenance anyhow. ;)
Hi to 65x65! Good to hear from you girl; we were discussing our old friends in a maintainers thread the other day and wondered how everyone is doing. Great advice as always :cool:. Liana |
JLUS, yes, dropped to one packet for P3 as per protocol. I'd love for it to be changing jobs, but that happened three months ago now and I'm happy and settled into my new routine. I have my weight-in on Friday and am cautiously optimistic. I'll let everyone know how it goes.
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Originally Posted by lexukc: |
Hi Lexukc! I'm new to the site, but thought I'd put in my 2 cents if that's all right.
What others have said here is great advice. If I had to guess, it's probably something like water retention, lack of sleep, or some stress you haven't thought of...possibly the increase in exercise. J (my husband) helped our son fix his car last week, cut some firewood, walked the property (150 acres) and did a bunch of other outside work. He was dog-tired by the end of the weekend, and felt woozy. At the weigh-in on Wednesday - expecting to see a big drop in the number on the scale - he was shocked and very disappointed that his weight had not dropped at all. However, his lean mass was up, and therefore his body fat % was down. It's possible he put on a bit of muscle, or maybe retained some water. Maybe it was due to the extra physical stress, not enough sleep, didn't pee right before getting weighed... SO many things can make the number on the scale fluctuate. I can weigh myself right before bed, and again immediately after I get up, and I will have lost 3 lbs. ??? I've told J, I wish our coach would show up on a Sunday morning for our weigh-in because that seems to be my low-weight day. Anyhow, almost 5 months of weigh-ins under our belts now and I've started to not care so much about the number on the scale. Are your clothes fitting the way they should? Do you still feel good? If so, try to not worry too much about the scale. I've come to look at it more as a guide than a rule. |
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