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Thread: anyone starting P3 on March 18.... first time on P3

  1. #37
    P3 Vegetable and Fruit List and things to avoid
    Posted by: Beth_M

    Low Carb Vegetables
    This list is roughly arranged from lowest to highest carbohydrate counts, but all are non-starchy and generally low in carbohydrates. Exact carb count depends on serving size. Remember when counting carbs in vegetables that the fiber is not counted, and can be subtracted from the total.
    •Sprouts (bean, alfalfa, etc.)
    •Greens – lettuces, spinach, chard, etc.
    •Hearty Greens - collards, mustard greens, kale, etc.
    •Radicchio and endive count as greens
    •Herbs - parsley, cilantro, basil, rosemary, thyme, etc.
    •Bok Choy
    •Celery
    •Radishes
    •Sea Vegetables (Nori, etc)
    •Cabbage (or sauerkraut)
    •Mushrooms
    •Jicama
    •Avocado
    •Cucumbers (or pickles without added sugars)
    •Asparagus
    •Green Beans and Wax Beans
    •Broccoli
    •Cauliflower
    •Peppers
    ◦Green Bell Peppers
    ◦Red Bell Peppers
    ◦Jalapeno Peppers
    •Summer Squash (including Zuchinni)
    •Scallions or green onions
    •Bamboo Shoots
    •Leeks
    •Brussels Sprouts
    •Snow Peas (pods)
    •Tomatoes
    •Eggplant
    •Artichoke Hearts
    •Fennel
    •Onions
    •Okra
    •Spaghetti Squash
    •Celery Root (Celeriac)
    •Carrots
    •Turnip (see Carb Counts of Root Vegetables)
    •Water Chestnuts
    •Pumpkin

    Starchy (High Carb) Vegetables
    The main veggies to be avoided when reducing carbohydrates are the starchier vegetables:
    •Beets
    •Carrots on some diets, but they aren't as high as others in this group
    •Corn
    •Parsnips
    •Peas
    •Plantains
    •Potatoes in all forms
    •Winter Squashes (particularly acorn and butternut)

    Eat Low Sugar Fruit
    Fruit, you'll find, is not particulary welcome on some low carb diets, as some depend more upon glycemic index or glycemic load (South Beach, Zone), while others just look at total carbs (Atkins, Protein Power). Also, some diets (Atkins, South Beach) don't allow fruit at all in the first phase. In general, your best bet fruits are these, but do check carb counts, and watch your weight. Not everyone can have fruit in maintenance. These are sort of arranged by sugar content, taking volume and weight, into account. This is not an exhaustive list.
    Good news: the fruits lowest in sugar are some of the highest in nutritional value, including antioxidants and other phytonutrients.

    Fruits lowest in sugar:
    •Rhubarb
    •Strawberries
    •Cranberries
    •Raspberries
    •Blackberries
    •Blueberries
    •Grapefruit
    •Melons
    •Apricots
    •Plums
    •Peaches
    •Pears
    •Guava
    •Cherries
    •Apples
    •Papaya

    Fruits fairly high in sugar (avoid these in maintenance, even though some were in P2):
    •Grapes
    •Tangerine
    •Oranges
    •Pineapple
    •Kiwi

    Fruits to be avoided in the maintenance phase:
    •Bananas
    •Dried Fruit
    •Mango

    What to Avoid:
    Avoiding sugar means this: avoid cookies, cake, pie, candy, cupcakes, frosting, soft drinks, corn syrup, kool-aid, processed food, energy drinks, fruit juice, honey, yogurt, donuts, cookies, pudding, maple syrup, brownies, canned fruit in heavy syrup, ice cream, cool whip, boxed breakfast cereals, breakfast bars, granola - nothing with sugar. READ LABELS!!!! Nearly all processed foods in todays' stores contain high fructose corn syrup or some other kind of sugar.

    Here are some of the names you'll know are sugar to avoid in foods:
    •Brown sugar
    •Corn syrup
    •Demerara Sugar
    •Dextrose
    •Free Flowing Brown Sugars
    •Fructose
    •Galactose
    •Glucose
    •High Fructose Corn Syrup
    •Honey
    •Invert Sugar
    •Lactose
    •Malt
    •Maltodextrin
    •Maltose
    •Maple syrup
    •Molasses
    •Muscovado or Barbados Sugar
    •Panocha
    •Powdered or confectioner's sugar
    •Rice Syrup
    •Sucrose
    •Sugar (granulated)
    •Treacle
    •Turbinado sugar

    Be sure to read food labels, check to see if sugar is added into a product before you buy it. Nearly every product in a can or box contains sugar in one of its many names. The first five ingredients listed on an item is the majority of the product, so be sure that sugar is not in the top five.

    Avoiding starch means avoid cornstarch, white flour, wheat flour, any flour, pasta, any bread or bread product, breadsticks, bagels, hamburger and hotdog buns, crackers, tortillas, oatmeal, rice, polenta, peas, corn, lentils, pita bread, pretzels, corn chips, potato chips, yams, potatoes, pancakes, muffins, nearly all root vegetables, any breading on fish, chicken, or other protein., beans, grains, acorn squash, butternut squash, cereals, granola, cereal bars, popcorn, biscuits, corn bread, taco shells, croutons, rice cakes, Cream of Wheat, corn meal, and some nuts.
    Quote Originally Posted by Pringles View Post
    THISSPICE.... carrots are not good in P3 because they contain high carbs...
    also beets , corn , parsnips , pease , plantains potatoes in all form and winter squashes... i will try and see if i can still find the forum where i read it...

    i gain .1 today but i lost .4 from my LWD so im happy im not in danger zone. but today i added cheese , and the oil that was used to fried the porkchops at my friends house i think is the bad one so im a bit scared of the scales tomorrow and TOM is around the corner i feel totaly bloated

    for lunch i oven baked the 7thigh chicken which i shared with my bestfriend.... it was the recipe if you get high 2lbs from LWD, and OMG i cant imagine how i can finish that much if i do the CT it tastes good and skin was cripy but after eating one thigh i can feel all the oil which makes my stomach funny... so im really hoping im not gonna do the CT anytime soon

  2. #38
    1st day in Phase 3. Lunch was chicken breast with asparagus spears, sliced cucumbers. Snack was sliced strawberries. Dinner was talipia with onions, garlic and bell peppers and steamed broccoli w/butter. I cant eat one more thing. I am stuffed but am worried that I may not getting enough calories.

    Created by MyFitnessPal.com - Free Weight Loss Tools


    Rx Injections

    2/23/13 167.8
    2/24/13 169.6
    3/1//13 152.8
    3/17/13 153.6

    Planned interruption (cruise) 15 pound weight gain

    4/1/13 170.0
    4/12/13 151.8
    4/16/13 150.4 LID

    Rx Injections

    7/09/13 153
    8/12/13 136 LID

  3. #39
    Super Member! melaniet's Avatar
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    good morning everyone ! I am on day 4 and still staying stable YAY
    I have added eggs cheddar cheese butter and coconut oil I think I will try a spoon of peanut butter today!
    what has everyone added so ?
    Happy skinny thoughts for everyone !!! Melanie

  4. #40
    Pringles - I ended up not eating the carrots anyways since I didn't order them. I only ate the chicken wings and ranch dressing (easy on the ranch), although I ate 1 more wing than planned. I was down back to my weight over the weekend which is 137.6 so that's 1.8 below LIW. And I've been eating eggs and bacon cooked in oil every morning, a chicken thigh and salad with ranch for lunch and as much ribs as I could eat monday and tuesday nights and as many wings as I could eat last night -and trust me, none of the ribs or wings were low oil, fat, etc. But I feel good and only hungry between 10-11 and around 3-4 and I'm not snacking. The structured eating program is still in my mind, but I might try either a cheese stick or a spoonful of almond butter if I get snacky and see if that helps. I haven't added anything really extra in my diet yet. I have Crohn's disease and fairly lactose intolerant and afraid to add dairy although I normally do well with most cheeses.

    I think next on the list to add will be nuts/nut butters, then cheese/yogurt and if I stabilize well with those for a few days I'll try adding back in fruit, I really miss apples already with cinnamon and stevia on top! I'd also love to try apples with almond butter on top too.

    So far P3 isn't as scary as I thought it'd be. Good job everyone and keep up the good work!

  5. #41
    hi melaniet

    peanut butter is not P3 friendly also... i hope it will not affect your stability but i read a lot got mess up with peanut butter. im still stable thank the scales for today.

    breakfast i just ate greek yogurt with some strawberries and one big coffee with FC
    snack - green salad with speck (thin slices italian ham) with parmesan , not so sure with the speck though might have a lot of salt
    one piece cold ham
    lunch - green salad with caesar dressing 2legs 2 wings a few slices of breast from a roasted chicken
    greek salad with strawberries and a big mug of green tea with lemon

    dinner - 400 grams of shrimps cooked in butter and green salad with olive oil balsamic ^^

    2liters of water hope this is ok again for tomorrows weighing


    Quote Originally Posted by melaniet View Post
    good morning everyone ! I am on day 4 and still staying stable YAY
    I have added eggs cheddar cheese butter and coconut oil I think I will try a spoon of peanut butter today!
    what has everyone added so ?
    Happy skinny thoughts for everyone !!! Melanie

  6. #42
    try to have full cream on coffee or cook the veggiies in butter if your not sensitive to dairy i hope... if the protein you been eating is like double the amount on P2 that would be good on the first few days but try to add some more proteins and veggies if you can ...
    goodluck on P3 ... we all nedd it

    Quote Originally Posted by Cocobunny View Post
    1st day in Phase 3. Lunch was chicken breast with asparagus spears, sliced cucumbers. Snack was sliced strawberries. Dinner was talipia with onions, garlic and bell peppers and steamed broccoli w/butter. I cant eat one more thing. I am stuffed but am worried that I may not getting enough calories.

  7. #43
    Senior Member AimMee's Avatar
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    I'm loving this thread. It's great to see what everyone is doing early at the beginning and to get ideas for when I get there in a couple of days. You ladies are the best!

    Today was my last injection, so Sunday morning is heavy cream day! Yep, first thing I'm adding back in. I think along with it will just be some fats - coconut oil, olive oil, butter, avocado. Increased protein and mixed veggies. Looking forward to it so, so much. I'm a produce hound to begin with, I've never had trouble getting veggies in - but it's been difficult to not mix anything. Can't wait to get back to that and salad based meals.

    After I know the fats don't make my stomach do flip flops and that avocado and heavy cream are good to go, eggs will be next, and hard cheeses. Not sure where I'll go after that. Maybe things like coconut flour, almond flour, ground flax, Splenda for cooking? We'll see.

  8. #44
    coffee with HC was bit weird for me at first but now im loving it more than just black coffee. i made oopsie rolls gonna eat that for breakfast and some cocoa crack ... TOM is getting near normally tomorrow and im having a bit cramps now i do hope i dont retain water much and gain weight since i tried different food today... parmesan and the speck...

    i didnt really feel like eating anything this breakfast so just the greek yogurt with strawberries and also for afternoon snack i ate yogurt again ... im loving these greek yogurts.

    go easy on the almond flour on the first week im gonna try to bake some next week using the P3 ****s for almond flou but i only have the powdered almond here, not that smooth like flour so i hope that it will still be ok for baking. i have been missing all the cakes donuts and baked sweets (sorry to mentioned these , but since i started HCG i havent cheated, always tempted but when you the scales dont move that gives me enought reason not to cheat... so now if the scales dont move or go down that will be more sweet than any cakes .... just saying

    keep up all the hard work we have benn doing girls... and we will meet are goal to have a healthier lifestyle, oh sexy lady maybe


    Quote Originally Posted by AimMee View Post
    I'm loving this thread. It's great to see what everyone is doing early at the beginning and to get ideas for when I get there in a couple of days. You ladies are the best!

    Today was my last injection, so Sunday morning is heavy cream day! Yep, first thing I'm adding back in. I think along with it will just be some fats - coconut oil, olive oil, butter, avocado. Increased protein and mixed veggies. Looking forward to it so, so much. I'm a produce hound to begin with, I've never had trouble getting veggies in - but it's been difficult to not mix anything. Can't wait to get back to that and salad based meals.

    After I know the fats don't make my stomach do flip flops and that avocado and heavy cream are good to go, eggs will be next, and hard cheeses. Not sure where I'll go after that. Maybe things like coconut flour, almond flour, ground flax, Splenda for cooking? We'll see.

  9. #45
    Super Member! melaniet's Avatar
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    My peanut butter is peanuts only.. I have had it all 4 rounds with great results.. I never knew peanut butter was not P3 friendly?
    have a great day!


    peanut butter is not P3 friendly also... i hope it will not affect your stability but i read a lot got mess up with peanut butter. im still stable thank the scales for today.

    breakfast i just ate greek yogurt with some strawberries and one big coffee with FC
    snack - green salad with speck (thin slices italian ham) with parmesan , not so sure with the speck though might have a lot of salt
    one piece cold ham
    lunch - green salad with caesar dressing 2legs 2 wings a few slices of breast from a roasted chicken
    greek salad with strawberries and a big mug of green tea with lemon

    dinner - 400 grams of shrimps cooked in butter and green salad with olive oil balsamic ^^

    2liters of water hope this is ok again for tomorrows weighing[/QUOTE]

  10. #46
    all the food youve been eating sounds yummyyyy... if i feel hunger in between meals, i snack on cucumber... YES I MISS APPLES also with cinnamon , it was always most of the P2 days as my breakfast. im gonna add apples next week but for now im just eating blueberries and strawberries...

    happy eating to us all

    Quote Originally Posted by Thisspice View Post
    Pringles - I ended up not eating the carrots anyways since I didn't order them. I only ate the chicken wings and ranch dressing (easy on the ranch), although I ate 1 more wing than planned. I was down back to my weight over the weekend which is 137.6 so that's 1.8 below LIW. And I've been eating eggs and bacon cooked in oil every morning, a chicken thigh and salad with ranch for lunch and as much ribs as I could eat monday and tuesday nights and as many wings as I could eat last night -and trust me, none of the ribs or wings were low oil, fat, etc. But I feel good and only hungry between 10-11 and around 3-4 and I'm not snacking. The structured eating program is still in my mind, but I might try either a cheese stick or a spoonful of almond butter if I get snacky and see if that helps. I haven't added anything really extra in my diet yet. I have Crohn's disease and fairly lactose intolerant and afraid to add dairy although I normally do well with most cheeses.

    I think next on the list to add will be nuts/nut butters, then cheese/yogurt and if I stabilize well with those for a few days I'll try adding back in fruit, I really miss apples already with cinnamon and stevia on top! I'd also love to try apples with almond butter on top too.

    So far P3 isn't as scary as I thought it'd be. Good job everyone and keep up the good work!

  11. #47
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    Afternoon ladies. I haven't tried nut butters in all my rounds. I only like it on toast with honey! Maybe p4?

    I just had the best lunch. Turkey burger with lettuce bun and all the fixings minus ketchup. Its was delish!

    I'm making tortellini soup for the fam so I think I will just have yogurt early. I have to make sure I don't eat too late.

    I was up 1.8 yesterday morning but I skipped dinner last night and am back down to. .2 over ldw. I want to keep it off this time! I'm at my goal but really need to tone up. I've been this light before but I wasn't so mushy! Does that make sense? I need to build some muscle! I've been pinning tons of fast exercises on pinterest. Have at great evening!
    Michelle

    Sent from my VS920 4G using Tapatalk 2

  12. #48
    Pringles- it has been yummy! And even though I cut out my fruit and am having no carbs - I don't feel deprived since I can eat as much greens/meats as I want and I always feel full (minus the snacky times around 10-11 and 3-4 since I sit at the office all day).

    This morning, no gain or loss, still at 137.6 and I'm super happy! I realized last night I hadn't planned anything for dinner, so I just made a 3-egg omlette with 2 pieces of bacon I had left over, I cooked it in olive oil and put some salsa on top and decided to go ahead and try a little dairy to add some flavor and sprinkled some sharp cheddar and sour cream on top. YUM! Wish I had chicken to have put in it and peppers and onions - then it would've been just like the chicken fajita omlette I love from IHOP. I'll have to make that next time and prepare!

    This morning I didn't have time to make eggs and bacon, running late. So I just had a left over chicken wing from the other day and some coffee with coconut milk in it so far. I have 1 more chicken thigh for lunch (next week I'll do a different meat) and have a big salad for lunch with egg, bacon crumbles, green pepper, cucumbers, tomatoes, broccoli and spring mix with ranch. Dinner, not sure? We're going to see George Strait tonight so we'll probably eat out. :-) Have a great weekend everyone, I know everyone can do it! I'll check in on Monday.

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