That makes no sense - I just pulled up the IP video on exercise and Dr. W clearly says that "moderate exercise is great." Stated in the video and many of the comments in the discussion. He said not to do things that are too intense - ie. don't get short of breath.

They also recommend a program/book called "Slow Burn" which I'm googling now.

From what I have read on this forum, lots of other IPers have same experience with their coaches so this is not isolated to just mine.

Ro22 - Thank you so much for sharing those docs! I've just began phase 2 on Wednesday so these will come in handy.

oneuh2 - Congrats on the good news all around. There must be a little sense of relief .

CenTXChk - I say you guys have a check in after the end of the diet... two weeks out! Ha! It'd be interesting to see who's the winner then .

Lose2Win2014 - I haven't been on any cruises while on IP, but I have been prior to and I have a ton of food allergies. Having sit down meals worked better because I was able to customize my food a bit more. But, the buffet will always have healthy greens to snack on. I tend to go grab coffee or tea when people start eating dessert around me. It actually really works well and I find that I don't even notice the "junk" they're eating .

As for the exercise, my coach was very against it. But she also was not the best coach in the world. I haven't exercised at all since being on IP and that is part of the reason why I'm phasing off. I need to do something with all this extra skin. The sad thing is when I talked to my coach about it she actually recommended getting a tummy tuck! From the research that I've done, I'm seeing that I should give my body about 6 months from phasing off for it to shrink up. Also, exercise will help with that. So, I got myself a groupon for some crossfit classes to start with my intro being tomorrow. I'm actually really excited.

On a side note, I went to get my hair done on Tuesday and my hair dresser was alarmed at how much hair I've lost. He suggested that I start taking Biotin. Do any of you take anything? Of course when I asked my coach she said don't worry about it... it'll grow back in phase 4. I'm just wondering if my hair will need a little help.

I take 1 cap a day of this ...

You can buy it on Amazon.

I am not sure if I have more hair since taking it, but it has made my hair VERY soft and silky, and I have great nails too.

I have read that low carb (low calorie) diets (any low carb/calorie diet) will cause hair loss (hair thinning). However it's temporary and all your hair will grow back when you start eating more normally.

The biotin might not help, but it certainly wont hurt either.

You are welcome. I am glad they will help. You can reciprocate by sharing your experiences with future phases as you are slightly ahead of me :-)

Congrats on reaching your goals!!!!!!!!!!!!!!!!!!!!!!!!!

Thanks, Avalon1957. I think that for piece of mind I'm going to start taking something. Strong nails and soft hair sound like a great side effect... if you ask me!

Ro22, thank you. I still feel a little weird, like did I really just do this????? My first day on Phase 2 was disappointing. I gained two pounds but I think I didn't eat enough protein. So, I upped my animal protein intake and the next day I was down again. It really feels like A LOT of food so I'm feeling really full and ready to exercise!

Like Avalon, I also take Biotin, but I hit up the 5000's. My hair is definitely thinner (but I've always lost around half a cat full every time I wash it anyway). I can see that new growth is slowed by the wispiness around the hairline, but I know it will grow back as soon as I'm out of ketosis.


Today I am officially off protocol for the weekend as my brother in law is visiting the States on business and is dropping by until Tuesday. So, I anticipate gaining at least glycogen store weight back (and possibly a little more). Hopefully then I can do a bootcamp week to rid myself of that once more and get back to losing again. I know the running and issues of pre-and-re-fueling is a long way from being perfect and has hampered loss, despite nice losses in the body fat percentage. It's making me question if it's time to take a break, eat conventionally for a while and find my maintenance levels and have smaller, more controlled losses and return to IP once my body fat percentage is in a lower range, where I can focus on fat burning as a priority, rather than gaining lean muscle.

Hi Summer Starters! I have been following this thread faithfully and thought I'd let you know that I am here with all of you. I bought chayote this week and can't recall how to make the "apples". If any can post the link to the recipe that would be great. Are chayote an unrestricted vegetable?

Cheryl, I wish I could come and visit you! You seem like such a great woman. If I am in the area, ever, I will pm you.

Have a great weeknd team!!

Here is your chayote recipe, OhZoe - look at the recipes following this one in the same Mix'n in the Kitchen with Rainbowsmiles thread - she make the chayote into 'mock apple' turnovers -- I think she made the crust from cauliflower... and she also has a recipe for hashbrowns made from chayote... Rainbowsmiles is miracle worker in the kitchen!!

I believe that chayote is an unrestricted veggie - probably in the same family as zucchini squash.

thanks for kind remarks -- I do hope I will get some takers on getting together!

I have been crazy busy last few weeks but still plugging away at phase1. I should reach my goal about the first of July which will be one month shy of a year on IP. I certainly look better, and look forward to getting phased out to a point I can start some meaningful work with a personal trainer and get way more fit.

I have been taking Biotin for a few months and really my hair looks fab! It is thinner, but really healthy looking. And the nails are an awsome bonus lol....

Hey good to see you! Glad your still plugging along!

Ro- thanks for the spreadsheet! Wow that's amazing....I need to take some time to plug my favorites in and yesterday got so busy it was not the day....

Chyote - so it looks like a green pear almost? Hard to describe maybe Google a picture. I made the rainbow recipe from her link without the apple pie spice since I didn't have that. Mine came out wet, but may have added too much sugar free syrup. They seriously taste like baked apples. I tried them raw and they are not bad that way either kind of taste like a cucumber/pear... Even wet they were yummy!

re: exercise....so my coach whom I love did not want me to exercise the first few months. However I did walk 10 days in Disney 2 months in with no adverse effects. I did add an extra packet. I would say at about the 4-5 month mark she told me to get moving...add a packet after. I have always had low blood pressure / sugar issues so I watch very carefully and make sure I do the extra packet... Like today I had a RTD vanilla. Did my C25k and then had my 2nd packet (ip muffins) with my coffee right after. I will do another packet at 10 right before I meet my clients and then I'm good till lunch @1.

Tonight is my office awards dinner at a Portuguese restaurant. I will need to hone all my IP energies to keep away from the sangria. We usually down 4-5 pitchers of the stuff. I love it. But I will not be partaking in that tonight....I need that scale to move this week....I hate being stuck just over 210. I am determined this week to change that!

No sangria for you Sue!!

Chayote looks like a pear, I found it by the zucchini in my local store. It's unrestricted.

Hoping our weather holds - we are supposed to start baseball season this afternoon!

As I expected, WI in the middle of the day was less than usual, but at this point I will take 1.4! I have been doing lots of walking, outside when I can, on the treadmill when there's new snow, so that may also be a factor. I liked the fact that exercise was not required in the early part of this process, but I agree with lots of other recent posts that it feels like time to get into the habit of moving more before I get too close to phasing out. Hoping that some of the flabby bits will firm up some before summer clothes are needed!

Still 14 lbs from goal, but coach is encouraging me to move to phase 2. I may try it in a week or so and do phase 2 until I reach goal, then move to phase 3.

I had no sangria! passed on all the appetizers except 2 garlic shrimp that were on top not sitting down in the oil....dinner was filet mignon (1/2 came home to the dog) and some green beans plain......skipped the potato chips, rice and bread with ease lol..... 1 more function down!

So excited you're so close to goal! I have some time yet and will continue the easy life in phase 1 lol.... Please keep me posted with your progress in phase 2 I am so curious yet scared lol.

Off to volunteer my Sunday am at the animal shelter. I need to follow up on some work stuff this afternoon and prep for appointments tomorrow. I have a fundraiser dinner tomorrow night which I am stressed about because WI is Tuesday am.....generally I don't like to eat out the night before....oh well it can't be helped.....I will just drink a ton of water at dinner to flush me out lol...

Wow - OhZoe! Your goal is so close and you are about to venture into P2!!! So exciting and yet I bet you have some trepidation! Adding a real protein at lunch would seem good to me - I have been feeling like I could eat more lately.... I still have a bita more to lose... 21lbs more to goal per my home scale. I am paying close attn to whatever you share with us about P2 - lots of the posters here on 3FC report they continue to lose in P2 and P3!