P3 Day 1 Down! How did I do?

**Leez** · October 25th, 2021, 06:54 AM

It should work. And sometimes you lose even a little more the next day. Since this gain is timed with the start of your period, your result might not be as much as expected, but doing the steak day is still the right decision as it will take down the uncomfortable bloat.

Red meat patterns should not have anything to do with what happens from your steak day. Unless for some odd reason--you have a sensitivity is to meat. Not likely if you haven't been bitten by a tick recently.

You are not eating too many fats. Your calories are in line and might even be a little low, depending on your age and activity level.

I use cream in my coffee on steak days. My results have been the same with or without. With is much more pleasant.

**RhiB** · October 25th, 2021, 09:18 AM

Hey Leez!

Thank you so much for getting back to me so quickly.
As for my age and activity level, I put in all of my info
Age: 31
Activity level: Sedentary (only due to work)
Height 5’6
Weight: 151.9
According to cancer.org my daily caloric intake should be at: 2015 per day

I have been averaging around 1800 a day, do you think this could be contributing to weight gain because I’m not consuming enough calories or is there a better chance this is water? I’ve been eating lots of avocado, olive oil and Greek yogurt to try and get calories up.

I know it’s so difficult to tell because I am on my period right now. And it makes sense that maybe I won’t get the results I’m hoping for tomorrow because the retention is most likely due to hormones.

Oddly enough I drank my large coffee with heavy whipping cream, drinking water and I haven’t eaten anything and I honestly haven’t been hungry all day. With that being said I haven’t really had a legitimate hunger pangs my entire time on P3. I’ve been having to make sure I eat 3-4 hours.

As for tomorrow, hypothetically if I am not able to make it within the 2lbs of LIW or I make it right to the cusp, do I go right back to eating P3 and see what happens?

Ugh, so frustrating. I know there are so many “what if’s” in this post and I really appreciate your patience in trying to help me.

**Leez** · October 25th, 2021, 11:04 AM

I suspected your calories might be a bit low, and now that is confirmed.

After a steak day, you go right back to P3 eating no matter what happens. You can't do two steak days in a row, and restricting calories will backfire on you. You can keep foods more simple for a day or two if that makes you feel more in control. But in my experience that is unlikely to change your weight trajectory unless the gain was from a sensitivity, and its fairly obvious that it is hormonal instead. If you are hungry enough to get your calories up to 2000, that wouldn't hurt and might possibly help. It should be pretty easy to add those calories with some coconut oil candy, or extra butter somewhere, but don't force feed to do it.

Healthy fats are your friend right now. Don't be afraid of them.

Remember you are still at the beginning of P3. A lot of this volatility will sort itself out soon.

So I'm gathering that you are not finding the steak day to be a big hardship. That's been my experience too. Once I get past the idea that I will feel deprived, I actually can enjoy them.

Lets see what the scale says in the morning. You may find that you are in a good position again.

**RhiB** · October 26th, 2021, 04:07 AM

Another case of “trust the process” strikes again!

Down 1.5 lbs this morning. Down to 150.4. I breathed a little sigh of relief however it is in the back of my mind that I am 1lb away from being over that threshold again.

My goals for the next couple of days are to eat high healthy fats and maybe eat smaller meals more often. Ive set my daily caloric goal to 2000 today and I’m going to continue to drink water to try to flush my system a little more. Think I’ll drop a little more today from steak day? I’ve been eating larger meals 3 times a day and it seems to have been a bit of a struggle. I’m going to hold off trying to introduce any eggs or nuts until I’m confident that I’m stabilizing a little more within the window.

I started off with eating a cup of whole milk Greek yogurt, 1/2 cup of blueberries and 1/2 cup of raspberries. I had some cocoa crack to fire up the metabolism and then had 2 cups of large coffee with Truvia and 2 tablespoons of heavy cream.

I can’t thank you enough for your guidance Leez.

**Leez** · October 26th, 2021, 07:14 AM

Good news on your steak day. Even though you would have liked to drop more, remember that the protocol is working. You are back in your window.

I think its a good plan to have more but smaller meals. That should be more comfortable as well since you said you were not experiencing a lot of hunger.

People often lose a little more the day after a steak day, which will get you a little farther from your red line.

**RhiB** · October 26th, 2021, 05:10 PM

Thank you!!! I was able to make it up to around 2100 calories today with the help of cocoa crack and extra butter. I didn’t introduce anything new. I was surprisingly hungry today and was able to eat 4 times. I cut the portions back and that helped.

Out of curiosity because I will be entering week two in a couple of days. Is there such a thing as too much fat at this point? Like, when does one know to start scaling back the calories and/or fats a bit?

Hopefully I stay stable, I’m sure I’ll be posting with more questions or crises tomorrow.

Fingers crossed it’s just a question!

**Leez** · October 26th, 2021, 05:16 PM

Sounds like your hunger is finally awakening and responding to the new food availability. That's a good thing.

You can start scaling back the fat when its comfortable reaching your calorie goal with less of it. You don't have to really think about that until you are out of P3. Once you start adding some starches back, it will be important to cut back on the fats some, or at least keep them away from your starch meals.

**RhiB** · October 27th, 2021, 04:28 PM

Yes, hunger is definitely awakening. However I did gain half a pound back after yesterday. This morning I was back up to 150.8. .5 lbs away from another steak day. I pushed through my anxiety today and continued to eat as I have been and reached 2000 again today. I tried to keep sodium to a minimum.

I’m terrified of weigh in tomorrow. I keep yo-yoing and have no idea why. It’s so frustrating when I know I’m following all the steps and doing everything the correct way. I still haven’t introduced eggs or anything else either.

**Leez** · October 27th, 2021, 05:41 PM

Try to stay calm and remember that your period is still affecting your weight.

Just continue on course. You cannot do another steak day anyway until there have been 4 days of regular P3 eating in between.

If you should gain again, what you can do is the protein day to avoid a looming steak day from Linda Prinsters book, which keeps carbs very low. It is: a full can of tuna with mayo and celery or lettuce for lunch, and a big portion of protein with small salad with 0-1 carb dressing for dinner. This will still keep your calories up if you don't skimp on the fats. You can have coffee with cream throughout the day. This should get you about a 1 pound loss. But personally, I would just wait it out, even though it can be mentally easier to take some kind of action. I expect you'll get a drop when your hormones settle down.

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