Generally, any extras (things not on the P1 sheet) are limited to 5 servings a day. (And of course they have to be 0 fat, 0 sugar, 0 carbs.) With the ICBINB spray, I believe 5 squirts is a serving, so you need to make sure to count that as one of your extras.

Thank you for that information! A very slow losing month for a lesson learned. Looking forward to a pick up loss now!

Good Morning Everyone!
Had my first weigh in last night and was down 7 pounds. Was quite happy with that. Lean Body Mass was pretty much the same and I lost a few inches here and there.
That will keep me motivated for the coming weeks.
Have a great OP day :)

Can anyone tell me how you would incorporate broth into a meal as a protein? Thanks in advance!

Hi donna2theg: here's a quote from everydayhealth website:
Bone Broth: Nutrition Fact vs. Fiction

Many of the health claims made for bone broth are rooted in its unique protein composition. A cup of homemade chicken stock contains around 6 grams of protein, according to the USDA nutrient database (slow-simmered broths made with lots of bones may contain more). Much of that protein comes from the collagen found in the bones and connective tissue, a protein that transforms into gelatin as it cooks.

You may be wondering how store-bought broths compare to the “real stuff” you make at home. Commercial chicken and beef “broths” are typically made with meat rather than bone and often enhanced with chicken or meat flavoring. These contain negligible collagen, as evidenced by their watery consistency and 0 gram protein content. However, premium brands of “stock” are more likely to be made with bones and may be more similar to homemade broths in protein content. DIY stocks slow-simmered with fresh ingredients likely provide more minerals as well.

So your best bet is to add protein to your broths and if you don't want chunks of meat in it do an egg drop soup, or puree the veg & meat with the broth to get a thicker 'creamier' soup.

Liana

getting ready to re-start... this would be my personal ad
 

55+ MWF getting ready to re-start on IP seeks to find inspiration and support from IP forums.
Sucessfully lost 100 lbs in the past on IP, but have slowly gained back due to thyroid, stress, arthritis, inactivity and poor portion control. Likes: scroll through forums for inspiration. Dislikes: turned off by social media in general and am more a reader that active poster. Am known to skip log-ons for periods of time, but have resolved to check the forums to help the weight loss effort and reverse the trend. Kick-off is Monday. Seeking to continue to read (and maybe post) on the IP forums. Will add a tracker if I ever make it to 20 posts!
Am braced for the first week "adjustment" and looking forward to the numbers dropping. :dance:

Hi all!

First time on IP, first day overall and I'm pretty excited. I have struggled to lose the last 40 pounds for the last 10 years. This board will help me stay focused, as well as motivated. Looking forward to share my experience with you guys. I'm fed up of dieting. Being dieting for the last 2 decades. I have tried all the diets in the book, except this one. Because of its price tag, mainly. But this time around, I felt that when it comes to overall health and well-being, we should not be cheap. The body is a temple, we should treat it like one. I'm lucky enough to have a healthy one.

First breakfast was fine. I assume that I had enough because it kept me until lunch. Lunch was fine too but I have to say that I'm currently struggling with the afternoon... when I usually have a snack.. or two... or three.. .until I completely binge and eat nothing but crap... So the afternoon-slump I'm currently in will surely pass... That's what I'm hoping.

Thanks again for this amazing group :)

(P.S: anyone knows how to add the weight loss tracker at the end of the signature? I've been looking at the tips they provide but there are a lot of pages/topics to browse)

Hi izzie1983... If afternoon is your tough time when you feel like snacking, it's OK to use your evening snack at that time instead. Then if you still feel like a bit of something in the evening, have a cup of flavourful herbal tea and some unlimited veggies. (or you can have the tea & veggies for your afternoon snack... no need to stay hungry)

Welcome here!
Liana

I also get the munchies most days around 3-4 in the afternoon and right around the time I'm making dinner for my family. My coach said it's ok to split up my evening protein so I nibble on some reduced sodium deli chicken breast to keep myself from reaching for chips or other cheats that are in my house. I subtract whatever I snack on from my dinner protein meal.

I've also come to love Good Earth teas. They're wonderfully aromatic and they have a bit of caffeine for appetite suppression. That and water do the trick for me. If I'm still hungry in the afternoon, I snack on cucumbers or pickles.

You'll do great on this diet. I like to think of it more as an eating style. Yes, I won't always be using packets once I reach my goal, but I hope to continue with eating all the fresh veggies and lean protein.

Welcome and best of luck to you!

Thanks for the info! I will begin to make my own broth. I love to keep steamed broccoli, cauliflower, and cabbage in the fridge. I add it to my lunch Nashua Nutrition soups. Makes a great hearty soup and I stay full for hours. I have been wondering if adding broth is cheating? Should I be subtracting that from my 8 oz. of protein at suppertime?

Thanks for the tips! I'm currently on Day 5 and so far so good. No cheats (in Canadian Dollars, this diet costs me $100 a week so there is absolutely no food that's worth cheating at that price. Not even wine!). I prefer to keep my evening snack because it feels like a reward so I actually munch on non-restricted veggies when I'm hungry during the day. I have herbal tea as well plus a coffee to get out of the fog I've been for the past 5 days. I had a bad 3rd day but I was able to stay OP so I'm very proud of myself. I even had a bday party for my nephew that we celebrated in a restaurant with bday cake and all but still, no cheat. I came prepared and had my IP bar covered in chocolate so it felt like cake and I called the restaurant ahead to have my special requests in! I didn't want to discuss with the whole family that I'm on IP because, apart from my dear husband, nobody is really supportive of me losing weight in my family. I know that sounds weird, but that's the truth. And I've been on so many diets before that I don't want to hear them pass judgements or be negative about it. So the less is actually more in my family for weight loss programs. :?:

It's actually getting better and better but I have to say, even with more than 3 liters of water per day and veggies, I'm still not going to the bathroom. It's been 3 days without a BM and my weigh-in is in 2 days so I don't want that number to be wrong because of constipation. Anybody had the same problem? Any ideas?

Thanks again for your constant support. It's awesome. My husband is my best cheerleader but you guys make a huge difference... Thanks!
:dance:

Hi izzie, I was having some constipation as well, but I started taking a probiotic supplement and it has helped tremendously! I'm doing the alternatives right now, so take this for what it's worth. :)

izzie: if you usually have an herbal tea, try Smooth Move tea by Traditional Medicinals. That helps some people. You can also try lowering your ratio of calcium to magnesium as calcium is 'binding' and magnesium will help you go. If you feel bloated and desperate, lol, a tablespoon of Milk of Magnesia in the evening can help move things along in the AM. Remember though that the volume of food going in is a lot lower than what we used to eat (generally speaking) so there will be less waste coming out too. Make sure to get all your oil in, too.
If you do a search in IP threads here there is a thread on what to do/ideas that worked for different people in this situation.
Liana

Izzie,

Great for you to make the decision to take care of yourself!!!!!

RE constipation, it is one of the common side effects of IP. When I was losing, it was a huge challenge for me. I tried everything that everyone suggested then, and nothing worked for me. One suggestion--taking extra magnesium-only for a few days.

I'm wrapping up a reboot now, and between my large weight loss and the reboot my thyroid medication was adjusted higher several times. During the reboot, I've had zero problems with constipation.

This leads me to wonder if after you've tried "everything" as I did, and if you still have challenges, you may want to consider checking your thyroid.

I got my thyroid checked 2 weeks ago and I was at 1.57. I don't know what that means but my doc hasn't called me yet so I'm assuming that all is fine. All of my levels were fine or within range. I always had trouble with constipation, for as long as I remember. When I tried Paleo a year ago, it seemed to be a bit better, probably because of the lack of grains and everything that seems to cause inflammation, but after a trip to the Carribean, I reverted back to my old ways. I did loose a couple of pounds on Paleo but I was not there yet, you know. Not quite ready to make a commitment with a weight loss program. But not ready to make a commitment with myself. Which is the 1st step, I believe. I will try Magnesium, see if it helps.

Thank you all fo ryour wonderful tips. Today is my first weigh-in. I will let you know how that goes! My coach asked me to weigh myself at home this morning because our scales might be off by a few pounds so we'll adjust accordingly. Although I didn't weigh myself at home before my 1st meeting last week, I was at 186.5 at my coach's. This morning, at home, I was at 176.4. Which, even with the discrepancy with the scale, is super encouraging!

Have a wonderful day everyone :D