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Thread: P3 Journey and Transition into P4, I have Questions.

  1. #1

    P3 Journey and Transition into P4, I have Questions.

    Hello All!

    I want to start off by thanking Leez for helping me get through P3 I honestly couldn't have done it without you. I would have failed miserably and given up altogether.

    I took every ounce of your advice and everything you said would happen came to fruition. It worked and I am beyond grateful for your support.

    I am trying to gain the courage to move on to the next leg of my journey.

    I must say I am extremely nervous because I have seem to have struck my balance and in my safe space. Below is my P3 journey, I would love thoughts and input.

    LIW - 149.3

    P3D1 - 147.5
    P3D2 - 149.0
    P3D3 - 149.5
    P3D4 - 151.2
    P3D5 - 151.9 (STEAK DAY)
    P3D6 - 150.4
    P3D7 - 150.8
    P3D8 - 150.6
    P3D9 - 150.8
    P3D10 - 151.9 (STEAK DAY)
    P3D11 - 148.4
    P3D12 - 149.7
    P3D13 - 150.6
    P3D14 - 151.0
    P3D15 - 150.6
    P3D16 - 149.9
    P3D17 - 149.7
    P3D18 - 147.9
    P3D19 - 149.5
    P3D20 - 149.7
    P3D21 - 149.7
    (CONT P3 for a couple of Days)
    P3D22 - 149.7
    P3D23 - 150.1
    P3D24 - 149.0

    I understand this is a lot of information so thank you for taking the time to read. My concern is those 2 steak days. It looks like my body calmed down the last week so does it look like I am stabilizing enough to move on to P4?

    I have read that most start of with sweet potato and starchier vegetables, treating it a lot like P3 by giving it 3 days between new foods to see if how much your can consume without triggering a gain. ( I plan to do this)

    My next question is, I have been consuming a lot of good fats while on P3 ( whole milk greek yogurt, avocados, olive oil, heaving whipping cream etc) does one switch to the lower fat options at this point or continue to eat full fat but keep in mind the portion when consuming starchier vegetables? When does one know to back off on fats? Does that mean I would have to do away with cocoa crack because I am starting to eat "normally" again without all of the restrictions I have put on myself? I would like to continue to eat the healthier whole ingredient foods but I'm scared that with the introduction of new foods that I will start having gains.

    Another thing is eating out. I've been kind of a pain in the butt when it comes to this because I've been asking waiters ingredients and just trying to stay away from it all together. The fact that I don't know what's in the sauces, dressings, seasoning etc has scared me away from enjoying dinners out. Has anyone else had this issue and how do you manage?

    Not to mention the holidays coming up. How do others handle this in P4 without completely sacrificing treating themselves?

    Thank you Thank you Thank you for any suggestions or insight. Having this forum has been a wonderful blessing through this process.

  2. #2
    Chief Moderator (my happy place :) Leez's Avatar
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    You stabilized beautifully, even if not exactly perfectly.

    P3 is over at 21 days. So it is up to you how to continue. Your weigh ins look very stable after your second steak day, I would say you your stabilization is successful.

    If you are nervous about moving into P4, just take it at a pace that is comfortable for you. You can wait longer before testing if you want to. When you are ready, I would choose one or two things that you want to be able to eat and spend a few days for each determining the portion size your body will process without problems.

    Its wise to avoid restaurant sauces, they are often full of low-quality starchy ingredients and vegetable oils which are inflammatory. When in a restaurant, eat as plainly as the menu allows and avoid the starchy sides. My personal guide line is to revert to P3 rules whenever in a restaurant.

    There are lots of great things you can order, like fajitas -ask them to cook it in olive oil and add mushrooms, grilled or broiled protein and steamed veggies (ask for real butter and make it enjoyable) or pasta sauces served on steamed broccoli or zuccchini noodles--really yummy.

    For holidays, figure out things that are a treat to you and keep them around for when you are tempted with the unhealthy holiday foods. With keto and low-carb being popular right now, there are tons of options. The things that make holiday food fattening: refined starches and flours combined with shortening, vegetable oils and sugar. There is a learning curve to baking with alternative sugars, so you'll be making some things you don't like...just keep pushing through till you find some you do. To me, simple is best. For instance you can make a delicious healthy shortbread cookie by replacing the sugar with powdered sweetener and using almond flour instead of AP flour. Don't replace the butter! ^_^ Or make a crustless pumpkin pie custard with half & half instead of the canned milk. I don't miss the crust, but if you do, you can make a pecan flour or almond flour version. i mix the nut flours with oat fiber to cut the calories some.
    At goal since 2015. \(ᵔᴥᵔ)/ Total HCG loss: 77# [5'5" 210-133] Maintenance strategies overview

    A full review of my experience with DietDoc and how the round progressed can be found here: my Diet Doc review and my Hcg coaching blog is here. If you've found my posts helpful, please consider using this DietDoc link on your next HCG order. (your forum discount still applies)

    Medical Disclaimer: My statements are not intended to treat, diagnose or cure any medical condition.

  3. #3
    Leez I cannot tell you what an absolute joy and relief it is to get your stamp of approval! I have not been posting as of late because you had given me every tool to succeed possible and I was trying to ride the wave to see where it took me. I relaxed a bit and it totally worked in my favor.

    Looks like Iíll be working my way into the P4 subtopic shortly. One thing I must say is that P3 has completely evolved the way I look at food and portions. It gives me the confidence that I can actually manage to hopefully continue to maintain my new weight.

    Thank you so much for the advice on eating out, it makes all the sense in the world. Also, Iím looking forward to the challenge of convincing my family members that healthier baked goods can be just as tasty as the typical unhealthier ones (Iíll let you know how successful I am, it will be a tall task lol)

    Am I still continuing with the full healthy fats? I know most low fat products have additives and all kinds of crud in them that can kind of throw the body out of whack. Of course keeping in mind that this is a balance when it comes to starch and sugar intake.

  4. #4
    Chief Moderator (my happy place :) Leez's Avatar
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    I'm glad you are realizing that you did great. Trusting the process seems to happen for most of us by incremental steps and revelations.

    On the full fat dairy issue. It depends. If you are a volume eater or a quality eater.

    P4 is the time to assess how much you need to pull back on fats. If you find you are using a lot of dairy, then switch to the low fat versions, but not the no-fat version. Those are the ones that have gums and other additives they use to try to make them more appealing. Just check ingredients. If the low fat version doesn't have extra ones over the full fat, it is a good choice. If you can't find a good lowfat version, use the full fat but a smaller portion.

    If you just use an occasional splosh of heavy cream in your coffee, or an ounce of cheese here and there, there is no need to use low fat versions unless you like them. I prefer half & half in my coffee so I choose it. But if I liked heavy cream better, I'd use that. It probably works out about the same because I need less heavy cream to get the same effect.

    On the baked recipes....i found its best to start by searching a recipe specifically formulated to be sugar free and starch free. Then once you get used to how those work, experiment with adapting your family favorites. Since alternative sugars have a different bulk than regular sugar, proportions can make or break a recipe.
    At goal since 2015. \(ᵔᴥᵔ)/ Total HCG loss: 77# [5'5" 210-133] Maintenance strategies overview

    A full review of my experience with DietDoc and how the round progressed can be found here: my Diet Doc review and my Hcg coaching blog is here. If you've found my posts helpful, please consider using this DietDoc link on your next HCG order. (your forum discount still applies)

    Medical Disclaimer: My statements are not intended to treat, diagnose or cure any medical condition.

  5. #5
    Leez, Iím a little confused because Iíve seen a couple of posts that discussed cutting down the fats when combining with carbs. Iíve been putting butter on all of my veggies and using full fat dressings with salads.

    Wouldnít this fall into that category? Should I cut down on that at this point? I must admit that fats have been taking up a little over half of my calories during this phase. Mostly because Iím not able to handle the food volume thatís needed to hit my caloric intake goal.

  6. #6
    Chief Moderator (my happy place :) Leez's Avatar
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    When you increase starches, you will need to eat less fats, especially keep them low when eating a starch meal. Like to a tsp of fat in a carb-containing meal.

    You will naturally eat less fat as you expand your menu. Yes, generally you will find you need to reduce your overall fat percentage when you start adding starches. (You never need to add sugar back, btw, but healthy starches like winter squashes, sweet potatoes and other root vegetables are important for hormone health.)

    But even more important than reducing fat, its important to avoid the fat/starch combination at a meal. I basically alternate between low-fat carb meals and low-carb fat meals most of the time. Protein is always central. Sugar is always avoided. (This doesn't mean fruit...it means pure sugar)
    At goal since 2015. \(ᵔᴥᵔ)/ Total HCG loss: 77# [5'5" 210-133] Maintenance strategies overview

    A full review of my experience with DietDoc and how the round progressed can be found here: my Diet Doc review and my Hcg coaching blog is here. If you've found my posts helpful, please consider using this DietDoc link on your next HCG order. (your forum discount still applies)

    Medical Disclaimer: My statements are not intended to treat, diagnose or cure any medical condition.

  7. #7
    Hey Leez!

    I finally took the plunge and had about 1/4 cup of sweet potato today! I did have a little Kerry gold on it to make it a little more palatable which I am now completely regretting because I just remembered Iím not supposed to combine the starches and fats. Yikes. And to think I was doing so well! Another issue is Iím still having trouble keeping my fats down and my carbs up. Iím trying to work on a 50% Carbs, 30% Fats and 20% protein goal but I am going over on fats and under on carbs daily. Granted, this apparently has been working to help me stabilize but itís making me a little bit nervous while trying to transition. I even switched to a lower fat Greek yogurt today and still went over.

    With that being said I was drastically under my 1,800 calorie goal because I read my hunger signals and stopped eating when full. Canít get the volume down. So, I ate some cocoa crack to get some more in. I donít want to slow my metabolism down.

    Do you have any thoughts on my predicament? Do you think it wise to continue with the cocoa crack too?

  8. #8
    Chief Moderator (my happy place :) Leez's Avatar
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    You can add a little fat to a starch meal, like a tsp of butter on your sweet potato today would have been fine.

    Instead of trying to keep track of percentages, you can just fill half your plate with veggies and that will take care of your carbs, or close to it. Have a protein serving and a reasonable amount of healthy fat. Keep using fats like your cocoa crack to keep your calories up.

    It might help you get all your calories in if you moved to 5 smaller meals a day instead of 3 bigger ones.
    At goal since 2015. \(ᵔᴥᵔ)/ Total HCG loss: 77# [5'5" 210-133] Maintenance strategies overview

    A full review of my experience with DietDoc and how the round progressed can be found here: my Diet Doc review and my Hcg coaching blog is here. If you've found my posts helpful, please consider using this DietDoc link on your next HCG order. (your forum discount still applies)

    Medical Disclaimer: My statements are not intended to treat, diagnose or cure any medical condition.

  9. #9
    Thank you so much! Good to know that the little bit of fat will not be detrimental, I only added about a tsp anyway. Iím going to try the 5 smaller meals tomorrow and see how that plays out. Good to know I donít have to give up the cocoa crack just yet. It really helps with the sweet cravings. We shall see what tomorrow brings with the new starch addition.

    Youíre the best!!!

  10. #10
    So it looks like I may have had a little reaction to the sweet potato.

    I was consistently 149.0 for 3 days straight and I just weighed in this morning at 149.7. Itís hard to tell if itís the sweet potato though because I also added strawberries back into my diet and switched to low fat Greek yogurt instead of the full fat. (The full fat is way more enjoyable by the way lol) I added all of these same day.

    Do you think I should give the starch a break today and retest tomorrow?

  11. #11
    Chief Moderator (my happy place :) Leez's Avatar
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    You could have been due for a scale variation. We are talking about less than a cup of water's difference from yesterday. Just a difference in the time you weigh can be responsible for reporting a few ounces difference.

    I would continue the test but stay at the quarter cup sweet potato today and see what the scale says tomorrow. If it bumps up again, then stop the test for a few days. I don't know your prior history, but if you have done a lot of low carb dieting, you could have developed a carb sensitivity.

    There is a way to deal with that, but lets not anticipate that is the problem.

    I like to put some all-fruit apricot jam on my sweet potato, and lots of pink salt.
    At goal since 2015. \(ᵔᴥᵔ)/ Total HCG loss: 77# [5'5" 210-133] Maintenance strategies overview

    A full review of my experience with DietDoc and how the round progressed can be found here: my Diet Doc review and my Hcg coaching blog is here. If you've found my posts helpful, please consider using this DietDoc link on your next HCG order. (your forum discount still applies)

    Medical Disclaimer: My statements are not intended to treat, diagnose or cure any medical condition.

  12. #12
    Hey Leez!

    I chickened out yesterday and ate P3 lol. I weighed in this morning and stayed steady at 149.7. I tried again today at a 1/4 cup of sweet potato at lunch so we will see. Also, TOM is coming up this weekend. Do you think I should hold off on adding starches?

    Another thing, when we say donít combine fats and starches/carbs does that mean in the same day or in the same meal? Just wanting to clarify.

    Thank you so much!!!!

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