I think everyone's body is different, but here is my thinking...anything that has real sugar (or heaven forbid high fructose corn syrup, or any other high-spike sweetener) automatically makes that day a "cheat" for me. I may loosen this up a bit in the future, but that is a rule that I can easily draw a line around, and I don't want to get back into eating that kind of stuff on any regular basis, so if I designate it a "cheat" I can (and will) control it. Same for white bread.

So, a real whole wheat hamburger bun with no sugar or corn syrup (and something in the neighborhood of 25 carbs) I would not call a cheat. A typical white bread bun--yes--it has about the same effect on the body as a piece of cake (and I'd rather have the cake!)

So, I think the fact that phase 4 does not define "cheats" is intentional. It feels to me like the plan is telling us that we need to figure out some specific rules that we will follow (instead of following IP rules). My other rules include:
--drinking wine is a cheat day event, drinking a martini (one!) is not
--Fried food will always be a cheat day (french fries, etc.)
--if it is a slow carb it is not a cheat, if it is any other carb, it is

I'd love to hear what boundaries other people have set, I think it would be interesting to hear where we each draw the lines.

Rocky Monarch, I really like how you determine your "cheat" and how you handle it. This seems like it would also help me set those boundaries and make me think seriously if I want to have a particular food...is it worth a day of Phase 1?

I stay away from the high carb/fat combos, that would be a cheat day for me...... I choose low GI foods, watch sugars especially hidden ones, smaller portions eating often, drink plenty of water, stay away from the whites (only brown rice, pasta, wraps), cook lean meats and make sure I get in my protein daily and I feel fantastic. I tend to get a food hangover if I go to far on a cheat day... I go with how I feel that is one thing IP has taught me ... is listen to your body. Feed your body well it will respond well..... I also incorporate exercise, so if I eat a little more that means I may have to workout a little longer, little game I play if I really want something am I willing to work out longer? Usually not so I dont have it

I started Phase 3 the same day as you and I am now up 2 pounds - I haven't cheated at all either. I was hoping to be one of those lucky ones who kept losing weight in Phase 3/4!

Thanks Bev! I understand what you're saying, it just seems weird to be on P3 for 2 weeks when I'm only going to be on P1 for 3 weeks (hopefully!). I don't really consider that an extended period of time. I don't much care either way, I just want to do this correctly and not do a step I don't have to.

Please, please, please remember that this is normal and don't beat yourself up over it!! As Bev said, your glycogen reserves are stored in your muscles and liver and shouldn't make your clothes feel any tighter. Just think of it as your body "repositioning" itself. I am at the same weight I was when I left phase 2. BUT, I have fluctuated up and down the same 3 lbs, and that is in my comfort zone, my clothes still fit, and I'm ok with it. Hang in there, you'll be fine!!!

Thanks, Stacey! I think I'm just nervous now that I'm having carbs again that I'll start to gain more and more, or that I'm somehow doing phase 3 wrong. It's not rational to think that - I just have to remind myself!

I feel the same way, Katie. Phase 1 & 2 were so easy, with everything laid out for us. Phase 3 kind of feels a bit like walking a tightrope without a net. That's why I planned out the breakfast menus ahead of time...I need structure! Next Thursday I'll start Phase 4 and it's a scary proposition for me because it's my dad's birthday, Friday is my husband's birthday and then it is Canadian Thanksgiving weekend. I don't want to blow all the hard work by being too fast and loose with the fork (stole this from JessicaCourez...love it!). I keep thinking that if I've gained 1.6 lbs in a week of Phase 3, what the heck am I going to do in Phase 4?! Thanks for the reminder Stacey that we shouldn't be looking at the gain this way...gotta think positive!! :0)

Well, I have something to share about phase 2 that may be useful to others later, but I'm really only repeating it.

I just have to say: Novak, you were right. Totally, 100% right. (I know you haven't been on much, but I'm going to take the chance that you'll come back at some point and read this, and I hope to remind others by posting it.)

I remember reading in some of your posts that phase 2 (and you said phase 3, but I haven't gotten there, so I can't evangelize about it yet) was some weight loss, but mostly a reshaping phase.

Now, I've thought of you as a bit of a weight loss god; your starting and ending were close to mine, our heights are close, but you seemed to lose faster. (I've lost most of mine in 5 months, I thought you'd done it in 4). I really didn't believe that I'd reshape in phase 2, so I went reluctantly. I wanted to be perfect before I dared phase off. I was a little forced by some serious work travel to decide to be done by the first of November. (5 cities, 5 nights, no control over what/when I eat) Since I was close, I decided to phase off and restart in Jan. if I wasn't happy.

Anyway, one week into phase two, I'm down 1.8 pounds, I lost 2 percent of body fat this week (my best ever) and my rear and thighs are FINALLY responding. I feel like I made more 'body shape' progress this week than any other week of the program, and I lost less weight. It's truly amazing. You said it would happen, I believed that it happened for you but didn't really think it would be the same for me. Thank you!

My thighs no longer have any chance of touching when I'm standing, and that final progress happened this week! OMG! I am fairly certain I have never been this thin before, even though I've weighed less. IP is amazing.

JC

Told you so.

I just enjoyed my first phase 3 breakfast! I feel so full! I can't believe we're supposed to eat this much food! My wheat toast and eggs were heavenly.

I have a few comments on my phase 2 experience that might be helpful to some. My first week on phase 2 I lost 1 lb, down from my last prior weeks which were 2-3 lbs per week, and I was a little worried I wouldn't lose enough during the two weeks of phase 2 for my gylcogen stores "wiggle room." I was a little pressed for time too, because my husband planned a special birthday surprise, which includes an overnight stay and a very lovely restaurant. If I finished phase 2 in two weeks, spent two weeks in phase 3, I would enter phase 4 that very weekend.

Well, I think that I experienced the big C the first week, because in the second week of phase 2, I lost 4 lbs! I now have glycogen wiggle room!

I also did something I never heard anyone mention. While on phase 1, I spent much of my time having 4 packets per day. During my first week of phase 2, I added the protein meal at lunch and cut my packets down to one for breakfast and one for my evening snack. But I was hungry! For week two I added a packet for an afternoon snack. I felt much more relaxed and happy. And I lost 4 pounds that week, versus 1 pound the first week where I was hungry. That seems like a lot of food compared to everyone else, and I'm not sure why I seem to need so much, but it worked for me.

Hope everyone is having a terrific weekend! We are having lovely weather here in Idaho!

KelleyAnn

So, in my lust for phase 3 breakfasts, I went to the store to do my shopping and drooled a little bit about the food I'l be having soon.

I have what I think is a dumb question: Has anyone had trouble finding LOW fat Greek yogurt? I can find 'fully' fat and NO fat, but I can't find low. Aren't we supposed to have the reduced fat one, considering we're counting it as a fat? I've been to two stores now, and have only found NO and REALLY fat Greek Yogurt! Ugh. Did anyone use no fat and would that be ok? I can't imagine we're supposed to use something with 14 grams of fat in it.

I've been having ˝ cup Liberté Greek Yogurt (73 cal, 0.2g fat, 4g net carbs, 13g protein) each morning with 1 cup of berries. I count it as part of my fat, protein and dairy.

I found a Greek yogurt with 0%....it is FAGE 0% yogurt and I have found it at QFC, Albertsons, TOP Foods and Trader Joes. Just pay attention because they also have a 2% and a Total Greek yogurt and those have fat...

Hi Everyone,
It is good to hear that everyone is doing well-or they have an alternate plan of action. I had my knee surgery and got through the day ok. I am not sure if it is the healing or the cooler weather, but I seem to feel hungry. I am on week 3 of Phase 2. The first week, I lost 5lbs. The next week-two days after surgery-I was up about 7.5 pounds. You would have been proud of me because I did not freak out. (Maybe it was the drugs I was on, now that I think of it ) I just thought to myself, "Hmmmm must have been whatever they put in the IV plus all that saline they injected into my knee." Four days later was my WI and I was down .5 lb.

The first two weeks of phase 2 I had a terrible time with the Big "C". This was a bit surprising because I never have had any difficulty the entire time I was on Phase 1. The last couple of days, things seem to be finally coming around in that area. My coach said it is common as your body starts to break down a larger portion of protein that is not the easily digestible whey protein. Anyway, the scale has not budged much this week so it looks like I'll be in Phase 2 for a couple of more weeks. I will be glad when I can resume my daily walks-maybe that will help.

I am so glad to have this support here. My coach is great, but it is reassuring to be able to read about what everyone else is experiencing as well. I hope the week ahead brings good WIs for everyone, those maintaining-keep on keepin' on and those returning to Phase 1 are able to lock it in during their next steps. Oh and KelleyAnn, your description of the Big Breakfast had me salivating like our dog when he's waiting for his food!!!

Everyone have a great week!
Su