Quote:
It seems to me the term "cheat" is just so undefined. Is a cheat meal as simple as three pieces of pizza instead of two? Or is it dinner at a buffet place where you eat everything? Maybe it depends on the individual. I'm finding that any excess carb in the evening leads to a weight gain the next morning.
Exactly
HIS - and I am guessing this is because we are all individuals with different triggers / food sensitivities we have to account for. You note carbs seem to be an issue - at least in the evenings, as I am assuming you have been doing normal P3 breakfasts and they weren't causing issues. Idk what evening carbs are going to do to me yet. So far, I've avoided all the temptations, but will admit I bought a discounted pumpkin pie today and have sort of thought about having a very small slice tomorrow...but I'll go more into that below...
Quote:
Originally Posted by jennydoodle
Here is my view on the whole "cheat" debate:
Since I am doing this for the 2nd time, I am going to be much smarter about maintenance this time.
I think it is most important to follow your macros (carbs, proteins & fats). So let's say for maintenance you plan to follow roughly 1500-1600 calories a day and eat 40% carb, 30% protein, 30% fat (I am just using these numbers as an example). At 1500 calories, you would eat 150g carbs, 112g protein and 50g fat. Let's say you are going out to dinner for pizza and you plan to eat a couple of slices and a side salad, but you do not want to count this as a cheat. I would figure out how many cals, carbs, prot & fat that meal would be and then eat accordingly the rest of the day so that you do not exceed your allotted macros. I would NOT do a P1 day after this, because I stayed within my range of calories and macros.
On the other hand, let's say you are going to a party and you really want to eat whatever, you don't want to count or portion and you don't want to compensate the entire day. Then I would count this as a cheat, and do a P1 day the following day.
I think it is a fine line, a delicate balance. With all of that said, I do think it is important to acknowledge the difference between your regular eating, a small indulgence that fits into your allotted macros and a complete splurge. Just because I could make pizza fit into my macros and not have to do a P1 day, it doesn't mean that it is something I would do on a regular basis. It would still be occasional and the full blown splurges would be saved for special occasions. Does that make sense?
Jenny - I think what you posted makes complete sense - and you have btdt, successfully!
This is where I wish IP was more concrete - and it disappoints me they seem to be going in the opposite direction of trying to get clients to be reliant on their products (the IP Complete...its advertised on the current P4 sheets
) as opposed to developing a more comprehensive maintenance schema / template - even if it was based on percentages - ie, "if you exceed more than 50% of your BMR maintenance calories in a day, you need to drop back and do a clean P1/P2 day"
Granted, this example, based on Jenny's calories, would be 2,250...not hard to surpass if you have a splurge meal / dessert at Cheesecake Factory with a glass of wine
But lets go back to the P4 sheet - you are suppose to be able to have an indulgence meal without dropping back to P1/P2 all the time, right? So with firmer guidelines I feel like there could (potentially) be more success.
Then there is the flip side that once in maintenance, we shouldn't have to monitor every single thing going in our mouths so this is where common sense comes into play - and finding a happy medium with the scale.
The protocol Facebook page has added another dimension of confusion...some of the additional P4 advice I've read:
- don't have an indulgence day / meal for 2 weeks after starting P4 - the theory being to give your body time to adjust to the new eating schedule (I think I am ok with this...just that my dinner carb tomorrow might be a small slice of pumpkin pie
)
- some people aren't having indulgence meals / days at all...but I wonder if this is really such a good idea, since imho, it is important to keep our metabolism guessing.
- apparently eating unlimited veggies is encouraged
I am looking forward to not weighing my brussel sprouts
I also went last night and read through Novak's Life After P1 threads - she had just recently returned back in March with a 3/4 year update. She went to Dr. Z - a local (somewhat infamous?) IP coach (in Rockville, MD I believe) who was well known for her maintenance seminars.
Basic summary is the same - use common sense, weigh 2 - 3 times per week, watch how clothes are fitting. One interesting note was apparently Dr. Z advocated for 'free' weekends - like Friday from 3p - Sunday evening - and then going straight & narrow through the week.
She also discusses the necessity for a full P1 reboot after the winter holidays for 2 - 3 weeks every year in maintenance, regardless of weight, to help 'reset the pancreas'
So last day of P3, weight = 145.8
I was so excited too - it was day 2 of 1/2 marathon training and I rocked it
the hamstring is still a little tight but its healing quickly.
HIS - hope you rocked it this morning lady and the weather wasn't too horrible...we have the Toys For Tots event coming up in 3 weeks - DH is doing 10K, I am sticking with the 5K - and I will be praying for decent weather.
Linda - HOLY COW
what a before and after picture on FB !!!!!! AMAZING
I am so proud of you!!!!