Today I started phase 3. I can't say enough that you really need to prepare and do your homework to figure out what you are to eat for the new big breakfast. Just comparing all the brands of foods and working it out so you meet the guidelines takes a little time. I was used to having a quick shake. No more!

Also everyone's input on this thread was so very helpful in getting ideas of what to eat. I expect that for those of you that have moved past this point, you wonder what all the fuss and anxiety was for, but when you are just starting going from so much structure to choosing your food is a big change. I too will move beyond this.

Today I had 3 slices of turkey bacon, half a grapefruit, 2 eggs scrambled with half a cup of cottage cheese, and 1.5 pieces of Milton's bread. The bread is from Walmart and has 21 g carb/piece. It was pretty good too.

Now I just have to get my meals for the next days figured out. I need to do more evening prep so that I can move faster in the morning.

I am also continuing to lose and get smaller. I had to buy new clothes, and now some of them are on the verge of being too large. Yikes!

Sorry for the rambling. Just some observations as I move on to the end of the phases.

One of my favorite super easy breakfasts was to put 1 c. of plain yogurt and 1 c. of frozen fruit in a container. Then take 1/2 c. muesli and put it in a sandwich bag. By the time I got to work the fruit would be mostly thawed, I'd dump on the muesli and that was it! That's something you could even make the night before.

To any of my long time IPer friends. Finally have lost the weight I gained on my most recent trip--about 10 lbs--so very happy to lose it again. I like that IP is a system you can get back on when you finally get serious enough to do it. Here's my question...
I finally got blood work done after losing 65+ pounds. Couldn't wait to see how much it had improved. Guess what! My cholesterol is up almost 100 points! (145 to 239) I have never had high cholesterol and this info completely shocked me. Anybody have this experience?? I meet with the doc next Monday. Hope it's an error or there's some simple explanation.
ShowGirlAz-thanks for your message with ideas to help me get back on track. I finally got there...

Tricia: Are you eating a lot of eggs? I know I am, and I started to worry about it just a little.

Well, here I am, tomorrow is my last day on Phase 3, officially. My mom is coming for the weekend, and she hasn't seen me since July, about 25 pounds ago. She also could lose some weight, and so I'm intending to show her some IP stuff. I don't think she'd do IP full out, but I could maybe get her to adopt a few of the principals and eat healthier. We'll see.

I'm excited about two things: cheese on my salad at lunch and a glass of wine. I've been trying to wrap my head around all that food we can have on phase 4...I'm not sure I'll be able to do it.

An increase in cholesterol count is a temporary effect and is not uncommon after going on a low carb, no grain diet. A Wisconsin cardiologist who treats people for hyperlipidemia (high cholesterol) strongly recommends no grain diets to get cholesterol levels into healthy ranges. His website/blog is Heart Scan Blog

While total cholesterol is one indicator, what makes up the total count is important as well as the ratios of those components. Key ratios:
total /HDL (< 4.4 for women, <5 for men)
triglycerides / HDL (ideal is <2 for all, 4 is high, 6 or greater is VERY HIGH RISK)
LDL/HDL (ideal is 4.3 or lower. 4.4 to 7.1 is average. 7.1 to 11 is moderate. 11 or more means you're at high risk for developing heart disease)

The thing to really be concerned about is the composition of LDL particles: the proportion that are small-dense LDL particles (Pattern B) vs. large-buoyant LDL particles (Pattern A). These can only be assessed by doing a VAP test. A lot of times the LDL is calculated from the other components, and there are inaccuracies in some of the ways they're measured.

Some information on LDL particle size and health risk

I found a great simple laywoman's explanation about cholesterol on another forum for people following a specific lower carb plan (typically under 150 g/day): A Cholesterol Primer

Jessica-- thanks for your thoughts. I am actually allergic to egg whites so I eat as few eggs as possible in anything.
I'm svelting- Thanks for all the info. I will ask the dr. to do the HDL and LDL cholesterol tests. They weren't done. And I'll look at the links you gave me. Sounds like you're saying it will right itself once I am not on such a severe plan...

How does wine fit into Phase 4? I'm there next week, but my coach said wine is only for cheat days--Boo, hiss! I thought dry red wine is very low-carb...

Mary

You're welcome. What I'm trying to say is that your cholesterol situation will probably level out as long as you keep your carbohydrate consumption moderate. It takes time. And it takes your doctor's time -- invested in reading and understanding the research. It's unlikely that the doctor asked for only a total cholesterol test. The HDL and triglycerides are probably available. If your triglycerides are under 100 mg/dL (a really good thing!), it's important to understand whether the lab actually counted LDL or just calculated it. If it was calculated -- if you really want to freak out your doctor -- ask which which equation was used, Friedewald or Iranian? The Friedewald equation becomes inaccurate when triglycerides are low and overestimates your LDL levels. There's an explanation of the two different calculations on the third link, "A Cholesterol Primer"

First, go to the 'phases' section of the sticky, and read the explainations, not just the protocol sheet. I think it was posted by Jordanna. Also, take a look at the good doctor's book. Here's what I got out of the explaination and his book: A day with smart choices (basically on the Phase 4 plan) and a glass of wine won't make you gain weight. A full cheat day and not following the phase 1 the day after, will.

Also, many people on this thread and the one that preceeded it (the other Life After thread) talk about going out in Phase 4 and enjoying life by not counting every last portion, but making smart choices that you learned in the other phases. Have your breakfast, protein and fats at lunch, carbs at dinner, be smart. Separate fats and carbs. Keep your portions reasonable. Have your cheat day but eliminate carbs the next day.

I have no intention of only being allowed to drink once a week. I will, however, be much smarter about it than I used to. If its not a cheat day, I will moderate what I have better than I used to. I'll drink lower carb versions, and save the mai tai's for cheat days.

I hope that helps. I guess my advice is to read the two life after threads, and then make the decision for yourself & how you feel about it.

Any Phase 4 folks have any feedback? I haven't tried to manage WITH drinking, but I believe I can do it.

Amen, sister! Seems like a glass of wine as a carb for dinner would be okay--if not, please someone chime in and let us know!

Cheers,
Mary

I couldnt have said this better myself...... to anyone going from phase 3 to 4 this is exactly the mindset to take on.... if I want to have a glass of red wine every now and then that is not a cheat day to me..... now if I drank a bottle I would probably kick myself the next day as I would have a hang over and probably not be feeling all that great but I would count that as a cheat day. The key word from Rocky is MINDFUL.... I think anyway!

Well, yes you can manage WITH drinking. I think your point about being smart hits the nail on the head though.

I avoid anything with carbs (beer, wine, most mixed drinks etc.) but will indulge in a low/no carb mixed drink. From what I understand, clear liquors generally have no carbs. My new favorite is Cpt Morgan Lime Bite. It's white rum flavored with lime and is great with club soda.

As with anything else, moderation is the key, and I think that if you want an occasional glass of wine, that's ok. Also, I've seen many drink mixes that are sugar free, so you might be able to make a cocktail work for you that way. Cheers!

A contrarian opinion: I'm not a food chemist, but I think classifying different alcoholic beverages as low-carb or no-carb is bunk. Alcohol is composed of the same carbon, hydrogen, and oxygen as any starch or sugar. It affects the same neurochemicals as sugar and starches. The body still has to deal with whatever you consume.

I prefer to treat alcohol -- wine, beer, rum, vodka -- the same. The calories per "serving" are the same. Fiddling around with the low-carb/no-carb distinctions of sugar alcohols and alcohols triggers my "diet-head mentality" and the food & calculation games begin! Of course, the best approach for anyone is to pay attention to how his/her body reacts and make decisions based on that.

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Reading blogs instead of working <sigh>

Came across this GREAT presentation about diet, cardiovascular health and body fat. It's a guy giving a talk about how eating carbohydrates keeps us fat, the role of insulin, why the current dietary recommendations are what they are, and probably some other good concepts that I've already forgotten. It's in 5 segments, each between 12 and 15 minutes.

Day 2: Phase 4!

So, it's been an interesting weekend to start phase 4....my Mom is visiting these last two days and she's on WW, so its been fine in terms of food. Last night I actually made a low carb meal with steak, veggies and Rocky's Celeraic recipe (amazing...we both LOVED it, Thanks Rocky!). I just couldn't get my head around what to make for her within the phase 4 guidelines, and I didn't want potatoes with it. (Words I never thought I'd say...I don't want potatoes...huh.)

I've been talking her through some IP principles to help her in her WW journey. She's sort of interested in doing IP, but wants to try WW first. For her, that's probably the best option. But she needs more protein in her diet no matter what! It was fun when she said that she knows she'll have a good WI on Monday after being at my house! That wasn't always the case...

Today I made us both big salads for lunch -- it was weird to be able to have previoulsy 'illegal' veggies. I had beets and edamame. BEETS! Who knew I'd be this excited over veggies.

Tonight we did the carbs for dinner thing with a really simple recipe that was great...I have been having some trouble finding recipes that I thought fit the phase 4 principles well. I feel full, and really enjoyed dinner.

Like others, I can see myself eating this way forever!

What? Edamame is not allowed in phase 1? I thought that was what "soya" was on the Phase 1 sheet.