P3 intro meals

**Ncnightowl** · January 14th, 2021, 10:33 AM

Im approaching P3 in one week, and I always struggle to find the right combination of foods to prevent gains. I have done this before and I have found that I must avoid any dairy, eggs, too many greens of any kind, sugary condiments, and the usual no carb foods. Ive been confused about what & how much to eat the 1st day of P3--due to previous gains so any advice would be appreciated. Here's a sample of my previous lst days of P3

breakfast
4 turkey sausage links
coffee with heavy cream

lunch
large salad with air fried chicken breast chunks/cucumbers, avocado, turkey bacon, tomatoes & blue cheese dressing(tbs) & walden thousand island

dinner
a whole rotisserie chicken(minus the 2 thighs & one breast)

**Leez** · January 14th, 2021, 11:40 AM

Gains the first few days of P3 are normal. That is why we have a 2 pound upper window. Extra losses during the transition period can increase that window, and sometimes you need all of it. It is fine to gain the first couple of days of P3 as long as you don't go OVER the 2 pound line above your LIW.

Your menu looks fine for a first day. Remember you don't have to stuff yourself. You can take a couple days to ramp up to a normal calorie level, but you should always eat to satisfaction.

I find it helpful not to use any prepared condiments as I ease into P3. There are all kinds of chemicals in them, and the body will respond best to plain real foods.

**Ncnightowl** · January 14th, 2021, 01:19 PM

Yes, I have found out the hard way with condiments so IM now making my own dressings P3 approved. My issue is that I have always had a large appetite and in P3 I need to find a balance without over-eating; eating to satisfaction for me is eating like a large steak 22 oz or more and veggies.

**Leez** · January 14th, 2021, 01:38 PM

It sounds like you may not be interpreting the signals correctly. Or they were correct, but were influenced by your toxin load, which can totally screw them up and create cravings that overwhelm the subtle signals.

This article I've written may help you sort some of that out:
https://hcgdietinfo.com/how-to-know-...-you-are-full/

Home made dressings are a great decision.

**GonnaLoseIt** · March 1st, 2021, 05:19 PM

Originally Posted by Leez

It sounds like you may not be interpreting the signals correctly. Or they were correct, but were influenced by your toxin load, which can totally screw them up and create cravings that overwhelm the subtle signals.

This article I've written may help you sort some of that out:
https://hcgdietinfo.com/how-to-know-...-you-are-full/

Home made dressings are a great decision.

That is a brilliantly written article, Leez! Truly, truly great. Thank you for writing it!

This was my favorite part:

"If you are having trouble figuring it all out, try keeping a food diary for a couple of weeks to learn what times of day your hunger appears and at what levels. After each meal, note your hunger level:

not hungry
empty
hungry
over-hungry
famished

and your satisfaction level:

still hungry
satisfied
pleasantly full
uncomfortably full
stuffed

Find out how often you eat soon enough and stop soon enough. This will give you a good idea of the “tune-in” work you still have ahead of you.

Don’t be discouraged if you can’t seem to get a handle on this right away. It often takes a while of consistent fueling for your body to respond normally again. This and being a conscious observer of your signals during meals will eventually pay off."

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