Yup, the hunger comes back when you leave ketosis. Just opt for good stuff if you snack and you'll be fine. I've had a protein drink or bar from time to time, it works. As long as you make healthy choices and eat in moderation (i.e. don't stuff yourself) it's be ok.

Thanks -- it was just so foreign to me. Today I ate Greek yogurt instead of regular for breakfast and wasn't hungry all day. Actually, needed to make it to 2 p.m. to eat (crazy day) and it didn't even phase me.

JC

You are indeed dropping out of ketosis, but your body will shift and the hunger will probably go away (mine did).

You may need to be sure you are getting enough fat over the course of the day (and/or earlier in the day) which will keep you feeling full. Check out your breakfast and see if it's got enough fat in it. And have a little EVOO at lunch (salad, etc.) I was so freaked I was going to gain weight in phase 3 and 4 that I was shorting myself on carbs and fat at breakfast but I realized I needed to have a responsible, measured meal and I would be fine.

Also you could try, increasing your omegas and/or water.

I've been reading the Phase 3 and 4 literature again, and the great post Novak left about Dr. Z. and Phase 4. There are two things I simply don't get, even though I know they've been (kind of) discussed here.

One -- Don't eat fats and carbs together. How in the world does one eat 2 pieces of toast, yogurt, fruit, and butter with ham and eggs and not mix fats and carbs? Does it mean no high glycemic carbs? Does it mean eat foods in the order they're listed to optimize separation? Does it only apply to meals other than breakfast? I'm having one of those Alice Through-the-Looking Glass moments. "Say what you mean; or mean what you say." Neither, logically, seems to apply here.

Two -- Maybe I'm getting too literal in my old age, but if instructions tell me "no carbs" I'm prepared to accept that as a clear declamatory statement. But there's enough ambiguity in the messages that surround those words to make one wish they spoke in tongues, or at least could interpret in tongues.

Does this mean meat, olive oil, and water only, because there isn't a single IP packet that doesn't have a carb in it? Does it mean follow Phase 1 strictly with minimized carbs, i.e., cut back on vegetables and salad? Or what?!

My problem with the IP literature isn't that there is too little of it, although more and more lucid would be better. I just can't get my mind around the obvious contradictions, and I don't think that's because of a bad translation.

Could someone please explain the seemingly unexplainable? or, at least, tell me how you've come to terms with it?

And I apologize if I sound testy. But if a student turned in these instructions in the guise of a process paper, we'd have a very serious discussion of how to re-write.

I really understand your question, as I have had the same one. I will watch for the responses from all our experienced members.

I am in my last week of phase 2. I would like to lose more, but my body has not moved much for a few weeks. I am going to phase off and see how I do. I can always go back to phase 1 if I want to lose more.

I found myself feeling hungry again too once I moved to Phase 3 and then again here at the start of Phase 4. In such situations, I grab an extra protein (protein bar, protein drink, handful of soy nuts, piece of low-carb flaxseed bread, etc.) It hasn't seemed to affect me negatively. It's always better to have an extra protein rather than junk!

My understanding of the Phase 4 protocol is that you should try to eat all your fats at lunch and minimize carbs as much as possible, and then do the reverse at dinner. It doesn't mean that you can't have any at all...it's more that you should try to avoid combining bigger quantities of the two.

I try to avoid having bread, rice and potatoes at lunch. For example, if I'm eating a chicken caesar salad, I don't have croutons or a roll with it. At dinner time, I try to limit the amount of cheese, butter and milk I consume with my carbs...however, a little dab of butter on your potato or light cheese on your pasta is not going to make a huge difference. Hope this helps!

This is pretty much the rules I follow also, I keep foods high in carbs and fat restricted to a cheat day if I really want it as is, or I make substitutions, ie if I want noodles with cheese, I will use miracle noodles and cheese, if I want pizza I make low carb pizza bases or use the egg cauliflower base. I will have a low carb wrap at lunch with my egg/mayo or tuna/mayo or meat and cheese and salad, or a low carb bun. I try not to get to hung up.. I know it is hard going from very hard and fast rules to then be set free with "a little here a little there wont matter" but really it does work.
I just think about the meal ..... determine if I am gonna have a higher carb meal or a higher fat meal and adj accordingly... but even a higher carb meal can have small amounts of fat and vice versa. Sometimes I have carbs for lunch, sometimes for supper.... sometimes I dont have carbs just meat & veggies.... everyone is a little different, play around and dont stress.... and of course big breakky you can have it all..... bliss not sure if that helps at all

It does help. Thanks.

I'm a little discouraged this morning after my weigh in last night. I was up 0.6 lb and am now 0.4 lb over my goal weight. That's a gain for two weeks in a row starting in Phase 4. I've been really good and my "cheat day" has really not been that bad...dessert at Sunday dinner with my parents. I've done Phase 1 on the Monday after both times. I guess this week I'll go without a cheat and see what happens. Has anyone else experienced something similar?

I still have a ways to go before I start phase 2, but I have a question that has been nagging at me for some time. I am not a breakfast eater. Pre-IP my breakfast was a breakfast bar or protein bar. I don't like eggs and dairy products give me acid reflux, so I avoid milk and yogurt. The thought of a phase 3 breakfast scares me to death! Most people on the boards are so excited about the Big Breakfast. Did anyone have a similar problem and how did you work it out?

Thanks for any advice you might have!

I'm supposed to start Phase 3 on Saturday. I've lost 5 pounds in Phase 2 (yeah) but all of it was in the first week. This past week I've been on heavy pain killers and could not exercise so I'm grateful for the lose.

Here's my dilemma. I have to fly to Oahu next week for a doctor's appointment, than a vet appointment. The latter is on Thursday. I leave at 6:05 and big breakfast at 4:30 seems unrealistic, although I can manage by carrying all the food (I think). What do you think? Should I continue Phase 2 until next Friday, or start and carry. Either is OK with me but I'd like some state of the art advise from anyone who might know or have an opinion. I'd really appreciate it. And thanks in advance.

Here's my thought. Start and carry. You've already spent a great number of weeks figuring out how to manage IP with your life, you can continue to do so. Really, phase 3 isn't any different than how you've been managing in phase 2, except for the breakfast. I think if you plan ahead you should be able to do it just fine. It's just a meal, move on.

Hmmm...I am also not a big breakfast eater, and the phase 3 breakfast gave me a stomach ache for about the first 3 days, but it went away for the rest of the 2 weeks. Now that I'm in maintenance my normal breakfast is a protein bar, and I'm fine until lunch.

Can you substitute soy milk for the dairy? I think the goal in phase 3 is the sugar spike, and you can get about the same sugar equivalent from soy milk as you can from dairy (give or take, depending on the source). My nephew has milk allergies and has goat's milk yogurt instead, he loves it. Is that an option for you?

Thanks, Stacey! Yes, I can handle soy milk. I've never heard of goat's milk yogurt. I'm going to look for that. Thanks for the ideas. I'm so glad to hear that the big breakfast doesn't have to be forever, I love the thought of just a protein bar again! Although, I do like the IP chocolate drink every morning!

I am sooo there with you! When I was getting ready to move into phase 3 I posed this same question and got some great advice which I am happy to pass on. Even if it seems awful now, it is imperative that you implement this breakfast as outlined. It is a key part of the pancreas reset.

I was still a bit unconvinced. I have NEVER been a breakfast eater--my protocol has been to be awake at least 3-4 hours before I can think about any kind of food other than a cup of tea (so even phases 1 and 2 were a bit of a "forced situation" to drink a RTD shake or eat cereal). Day one, phase 3...woke up, gave myself a talking to...waited about 30 minutes and made breakfast. I ate it but it was not necessarily delightful. Same on Day 2 and Day 3. Day 4? I woke up and I was HUNGRY. Like, I thought, "wow, I need to eat some breakfast". Never thought that would happen! But like all the other IP things, it will shock you to learn what your body wants and what it can do, if you give it a chance.

In terms of "what to eat", if you look backwards in this thread there are a lot of great suggestions for menus that I think will work with your sensitivities.

oh, and after I moved into phase 4, I'd say about half the time I kept to the big breakfast and half I went back to a protein bar and a cup of tea. I'm just paying attention to how I feel, and I'm sure it's based on what my chemistry is doing with food from the day before. But, I'm really glad I forced the issue in phase 3, because it definitely completely changed my thoughts/metabolism for the better.

I got lots of great ideas (earlier in this thread) for carrying breakfast and they are all pretty great (whether on my way to the airport or otherwise). Now I often pack it up the night before, grab it on my way out, and eat in the cab (which takes me 30 minutes to get to the airport) or after I get through security. It's funny we live in a world that has made it so difficult to eat properly, so its a good thing we are so dang smart!

anyway, search under my name in this thread and then moving forward you will find lots of great ideas including "breakfast sandwiches". My new fave is a whole wheat english muffin with a pre-made "egg scramble" (using the idea of a microwave and a round dish so they harden into the right size/shape to hold together on the muffin), then you can either add cheese or other stuff to the scramble, and an apple or half a banana, etc. All very portable and good stuff for this trip and in the future.

Which island are you on btw? keep meaning to ask...