Hi everyone.

I searched today and could not find a new P4 group. I did see a great thread on P4 tips, can you cut and paste some of those? Not sure if this is frowned upon?

Let's all join in and support each other and we cross this bridge! I hope the experienced "skinny's" will all join in to help us...Some of us use Pharmacy mixed drops, some do injections; IM or SubQ, and some use HHCG - all are successful so let's all support each other!

Thank you in advance for all of your support and advice!

I have borrowed this from Cerigo's original post~~~thank you Cerigo for all of your experience and support!

Phase 4

In Phase 4 you very gradually introduce small amounts of starches and sugars into the diet.

I think that it is important to know a bit about how Carbs work when starting Phase 4:

Once the starchy or sugary food is digested and converted to glucose (sugar), the glucose then enters the bloodstream and the level of blood-glucose rises. This induces the pancreas to secrete insulin into the blood which "mops up" the glucose and helps convert it into the storage-type of carbohydrate, called glycogen, which is deposited in the liver and in the muscles.

When the liver and muscle glycogen stores are full, any extra glucose is converted into fat. This adds to fat stores.


When choosing which starchy and sugary foods to add first:
I make sure it is a “complex carb” or that it has a low “Glycemic index: GI” (GI food list bottom).

COMPLEX CARBS
Carbs can be ‘simple’ or ‘complex’. Simple carbohydrates are quickly digested and release sugar quickly into the bloodstream, whereas complex carbohydrates are harder to break down and gradually release sugar into the bloodstream. Examples of simple carbohydrates are lollies, soft drinks and juice. Examples of complex carbohydrates are whole grain bread, vegetables and fruit.

P4 TIPS

1) Where to begin? With high-fiber options, Starchy veggies, Beans and legumes and fruits (Low GI Food). Start by adding one new food per day and then by the second week you can start adding two and by the end of P4 you can be adding three new foods.

I recommend you to start with Low Glycemic Index foods and slowly (depending on how your body reacts) work your way to the Intermediate and High Glycemic Index foods.

High Glycemic Index foods should be taken with caution because they are linked to overeating and Obesity. High Glycemic Index foods cause an over production of insulin and then we get cravings for simple sugars and high glycemic foods.

2) Take Acetyl L-Carnitine. This helps turn fat into fuel.

3) Walk for one hour, outside, every day. This way you will ‘burn’ the carbs and they won’t store them as fat. A daily exercise work out also helps to improve blood-glucose management reduces hunger and boosts health.

4) Use organic raw apple cider vinegar as often as possible. Taking of one or two teaspoons of apple cider vinegar in a glass of water before each meal reduces the craving for sweets and foods containing salt and fat; increases your body's metabolism thus burning more calories; helps you maintain a feeling of well being which is an important factor in weight loss and staying healthy; helps to balance the sodium in your diet, and to minimize retained fluid.

5) Drink organic Yerba Mate tea, chamomile tea, Wu Long tea, and green tea.

Green Tea: stimulates the body to burn calories and decreases body fat.
Yerba Mate: raises metabolism and regulates appetite.
Chamomile: helping to combat stress, depression and insomnia.
Wu Long: increases the rate of fat oxidation and increases the metabolic rate.

6) Take digestive enzymes with food. Digestive enzymes help digesting fat, protein and carbs.

7) Add any type of vinegar to any meal; it lowers the Glycemic load by one third.

8) Probiotics: Cravings that can't be denied like that are usually caused by Candida. Take probiotics to replenish your gut flora so that Candida doesn't overgrow.

9) How much carbs a person includes in their diet is entirely dependent on their activity levels.

10) Eat new carbs with at least 2 hrs in between. My theory is that eating too many carbs at once and not burning them will lead to fat storage.

11) Avoid eating starchy carbs and very sweet fruits late in the day: As the day progresses, your insulin levels are less sensitive which means you have an easier time converting carbohydrates into fat stores; Your body is basically sedentary and little energy is being used.

I have borrowed another Cerigo original post~~~thank you AGAIN Cerigo for all of your experience and support! It is so valuable!!!

GI Food List

LOW

Artichoke <15
Asparagus <15
Avocado < 15
Broccoli <15
Cauliflower <15
Celery <15
Cucumber <15
Eggplant <15
Green beans <15
Lettuce, all varieties <15
Low-fat yogurt, artificially sweetened <15
Peanuts <15
Peppers, all varieties <15
Snow peas <15
Spinach <15
Young summer squash <15
Zucchini <15
Tomatoes 15
Cherries 22
Peas, dried 22
Plum 24
Grapefruit 25
Pearled barley 25
Peach 28
Canned peaches, natural juice 30
Dried apricots 31
Soy milk 30
Baby lima beans, frozen 32
Fat-free milk 32
Fettuccine 32
Low-fat yogurt, sugar sweetened 33
Apple 36
Pear 36
Whole wheat spaghetti 37
Tomato soup 38
Carrots, cooked 39
Apple juice 41
Spaghetti 41
All-Bran 42
Canned chickpeas 42
Custard 43
Grapes 43
Orange 43
Canned lentil soup 44
Canned pinto beans 45
Macaroni 45
Pineapple juice 46
Long-grain rice 47
Parboiled rice 47
Bulgur 48
Canned baked beans 48
Grapefruit juice 48
Green peas 48
Oat bran bread 48
Old-fashioned oatmeal 49


INTERMEDIATE

Canned kidney beans 52
Kiwifruit 52
Orange juice, not from concentrate 52
Banana 53
* Potato chips 54
* Pound cake 54
Special K 54
Sweet potato 54
Brown Rice 55
Canned fruit cocktail 55
Linguine 55
Oatmeal cookies 55
Popcorn 55
Sweet corn 55
Muesli 56
White rice 56
Orange juice from frozen concentrate 57
Pita bread 57
Canned peaches, heavy syrup 58
Mini shredded wheats 58
Bran Chex 58
Blueberry muffin 59
Bran muffin 60
Cheese pizza 60
Hamburger bun 61
* Ice cream 61
Kudos Whole Grain Bars (chocolate chip) 61
Beets 64
Canned apricots, light syrup 64
Canned black bean soup 64
Macaroni and cheese 64
Raisins 64
Couscous 65
Quick-cooking oatmeal 65
Rye crispbread 65
* Table sugar (sucrose) 65
Canned green pea soup 66
Instant oatmeal 66
Pineapple 66
Angel food cake 67
Grape-Nuts 67
Stoned Wheat Thins 67
American rye bread 68
Taco shells 68
Whole wheat bread 69
Life Savers 70
Melba toast 70
White bread 70


HIGH

Golden Grahams 71
Bagel 72
Corn chips 72
Watermelon 72
Honey 73
Kaiser roll 73
Mashed potatoes 73
Bread stuffing mix 74
Cheerios 74
Cream of Wheat, instant 74
Graham crackers 74
Puffed wheat 74
Doughnuts 75
French fries 76
Frozen waffles 76
Total cereal 76
Vanilla wafers 77
Grape-Nuts Flakes 80
Jelly beans 80
Pretzels 81
Rice cakes 82
Rice Krispies 82
Corn Chex 83
Mashed potatoes, instant 83
Cornflakes 84
Baked potato 85
Rice Chex 89
Rice, instant 91
French bread 95
Parsnips 97
Dates 103
Tofu frozen dessert 115

The post above is also from mgsondance too~~~thank you mgsondance for your invaluable input, and support!


Here are some more, and these are also P3 friendly:

To find out your minimum requirement for grams of protein per day, take your weight and multiply it by .37. Remember, this is the minimum amount.

Beef

* Hamburger patty, 4 oz – 28 grams protein
* Steak, 6 oz – 42 grams
* Most cuts of beef – 7 grams of protein per ounce

Chicken

* Chicken breast, 3.5 oz - 30 grams protein
* Chicken thigh – 10 grams (for average size)
* Drumstick – 11 grams
* Wing – 6 grams
* Chicken meat, cooked, 4 oz – 35 grams

Fish

* Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
* Tuna, 6 oz can - 40 grams of protein

Pork

* Pork chop, average - 22 grams protein
* Pork loin or tenderloin, 4 oz – 29 grams
* Ham, 3 oz serving – 19 grams
* Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
* Bacon, 1 slice – 3 grams
* Canadian-style bacon (back bacon), slice – 5 – 6 grams

Eggs and Dairy

* Egg, large - 6 grams protein
* Milk, 1 cup - 8 grams
* Cottage cheese, ½ cup - 15 grams
* Yogurt, 1 cup – usually 8-12 grams, check label
* Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
* Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
* Hard cheeses (Parmesan) – 10 grams per oz

Nuts and Seeds

* Peanut butter, 2 Tablespoons - 8 grams protein
* Almonds, ¼ cup – 8 grams
* Peanuts, ¼ cup – 9 grams
* Cashews, ¼ cup – 5 grams
* Pecans, ¼ cup – 2.5 grams
* Sunflower seeds, ¼ cup – 6 grams
* Pumpkin seeds, ¼ cup – 8 grams
* Flax seeds – ¼ cup – 8 grams

Thank you Jewel. I am hoping we can have one place that is current for all those entering P4, in P4, and preparing for P4 to get support. The other threads seemed to be April/May and those ladies are probably done with their 3 weeks. Invite everyone and hopefully veterans will also join in to help us!