I have not cheated on this whole diet, however I am on day 10 of phase thee and I just ate cake and cookies at a family reunion. What should I do? Should I just keep on phase 3 and finish it out? Start phase 3 over, do phase one for a day? Any ideas? Of course I shouldnt have cheated, but it was just one of those days.

I'm still new but I'd say do phase 1 for two days... Wonder what more seasoned IPers will say....

Good luck, don't sweat it, learn and move forward.

Treat it as you would a cheat meal in maintenance. Do a day of phase 1/2 tomorrow and then go back to phase 3 after that. Don't worry about this. You go it!

Yes probably a good idea to go back to phase 1 for a a day or so.

I found phase 3 the hardest. I just couldn't handle the carbs. I'm finding maintaining far easier than phase 3 but most people love phase 3.

It's okay. Yes, it would have been better if it hadn't happened but it did and it's not the end of the world. Wait for the scale. If you gained Phase 1 it for a day and return to Phase 3 for another four days- week. If you didn't gain count your blessings and stay the course on Phase 3. Just my opinion.

My coach says you should do phase 1/2 for as many days as you went off plan, then go back to 3, or 4 if you are in 4.

You need the 14 days of P3 to bring you out of ketosis but I don't think you need that long so you are probably out of ketosis.

You can also stay in P3, if you want. I know the sheets say different. I never went into full blown P4. I did a modified P3 and that seems to work for me. My breakfast lunch and dinners are largely like P3. I can just split up my breakfast sometimes and I have different items for snacks.

Sounds like you got your first cheat day in just a little early. This is good. You will see how you feel. This might impact how you approach future cheat days. Some do full blown cheat days. Some just do a cheat meal. Many don't like the way they feel after full blown cheat days. Some find it challenging to stop at just one cheat day.

You did good. You got really far. Lifetime maintenance is right around the corner.