After 3 wks of no sugar or no starch, it's time to start to re-introduce new foods. Again, if you have a suspicion that you might be sensitive to something, it's best to add that food by itself and watch your weight.

In general, I recommend that you start by adding the sweeter fruits. Next, add starchy veggies- peas, winter squash, corn, etc. A sweet potato is another possibility. This is a good plan for week one of P4. By the end of the week you should be eating all fruits and veggies, and I think most people do well with this.

At the start of week 2, pick something that you miss eating- cereal, bread, pasta, etc. Add ONE starchy food choice at lunch, not dinner. Check your weight the next day and see how you do. If you do ok, then add a different starch the next day at lunch. As long as you weight holds, continue this pattern through the rest of week 2. If you weight goes up, avoid that food for another week and then try it again.

When you start to add sugar, you might try adding something like honey or agave nectar, or even natural cane sugar.

I find that the most offensive foods (in terms of weight gain) while on P4 are the "whites"- white flour, white sugar, white rice, etc. Processed foods are also bad. And foods that combine sugar and fat are probably the worst (most deserts).

Many people find that the more natural something is, the better their body will tolerate it. For example they might tolerate whole grain bread much better than something like Wonder bread which is both white flour, and highly processed. I am able to tolerate ice cream without chemicals in it much better than regular grocery brands.

Many people also find that they do better with sugar and starch if they are eaten earlier in the day, as opposed to dinner time or in the evening.

Lastly, consider the rules of food combining. If you're going to eat a high-fat meal, try to avoid putting carbs with it. For example, eat a well-marbled steak with veggies and a salad, but skip the baked potato. Have the baked potato during a meal where you have a lower fat content, such as with a lean piece of fish. Have that pasta with a low-fat red sauce, rather than a high-fat alfredo sauce. Combining fat with sugar or starch in the same meal is what will cause the most trouble.

awesome advice, thanks so much ~ you are a gift on this site ~ dont go away!!!!

I think you made a very good point about food combining.

does anyone remember "somersizing?" i found one of the old books the other day and read it, and surprisingly a lot of it rings true for P4, i.e. the food combining. mgs, thanks for bringing that up and explaining. i think keeping that in mind will really make maintaining goal weight a reality.

RubyRed
I'm maintaining a journal, which is just tables in a .doc file, of all the tips & tricks I need for my upcoming commencement. You might also use Delicious so you can access those bookmarks from any computer, not just at home or off your flash:)

mgsondance
I currently use fructose instead of sugar, jasmine or basmati instead of plain white rice, and spinach or tomato noodles instead of semolina. Would these substitutions have less impact than "whites", you think?