calories and fat in P3

[sherrymyra]

I'm still having a hard time getting in 1600 calories and 100-150 grams of protein per day for P3. This is my 3rd day after VLCD.

So far I am eating from the P3 "no caution foods" list. How much protein are you getting in for P3?

[sherrymyra]

Is anyone counting calories and protein grams in P3?

[torister]

You don't need to count calories unless you want to....or you are gaining/losing outside your window and want to figure out why. You are to eat until full/comfortable/not stuffed. No sugar...No Starches.

My first P3 day last round I had steak with onions and mushrooms for Bfast (yup...I was craving). Another meal I loved was grilled chicken ceasar salad. Stir frys are great too. There is a P3 thread here that can give you some ideas.

[roscoe]

Sherrymyra - I'm glad to see someone else in P3. Most others around here seem to be in P2 (or at least the threads seem to be mostly about P2 lately). This is my second day eating P3. So far I am not keeping track of calories & fat, but I am keeping a food log just to keep track of the foods I am eating. The first day of P3 I had bacon with my eggs - big mistake! I learned very quickly that was too much fat after having been without fat for so long (I did a 7-week round). I am pretty much eating what I was eating in P2, just increasing the portion size and mixing my veggies. I did reintroduce tuna for lunch, had it both yesterday and today. And for my salad last night at dinner I used safflower oil, salt & pepper for a dressing. Other than that, nothing new so far. It's only day two, but so far so good. I baked this morning (it's my son's 9th b-day) and was tempted to taste the cake/frosting but don't dare I figure it's just asking for trouble!

~ R ~

[mariagm]

Hello fellow P3ers! I'm on day 8 today and I've been able to maintain very well. Today I'm .5 lb below my last dose weight. On my first P3 day, I had turkey bacon with eggs and the rest of the meals were mostly P2 meals with more protein and veggies. I have introduced butter, oil, avocado and Fage yogurt and have done ok, no weight increases. I've been able to be under my last dose weight all this time. I did introduce almonds a couple of days ago and did ok (I had 10 almonds for a snack). Today I had the 1 Minute Muffin with almond meal for breakfast and I'm hoping I don't see a big increase on the scale tomorrow! As far as calories, I've been averaging about 800 - 1000 calories per day. My goal is to increase the calories to 1200-1500 starting today.

[sherrymyra]

This is my 5th day now. I have managed to get my protein up to over 100 grams a day. I'm still having a hard time getting in 1,600 calories without eating more fat. (my plan said to just immediately go from the 500 calories to my BMR). I guess I should have got an avacado at the store.

So far I have not gone over 2 pounds over my last drop weight but it seems to be inching up. I did lose 1.4 pounds after my LDW and as of now am .4 over my LDW. I hope it stops inching up. This morning it was down .2 pounds so I hope that holds or goes down tomorrow. I don't think I can call it stabilized if it doesn't level out.

I have been eating pretty basic food. Chicken, ground beef and vegtables mostly. And one protein shake a day which I don't count as my protein. Plus one or two of those coconut oil candy things.

Glad to see a couple of P3 people chiming in.

[mariagm]

Sherrymyra, would you mind sharing the recipe for the coconut oil candy things?

Thanks!

[sherrymyra]

Sure.

4 T Coconut Oil
1 1/2 Tbs unsweetened cocoa powder
1/2 tsp vanilla extract
3 Tbs sweetener of choice (I used powdered Erythritol)
Almond Butter
Mini Muffin Paper Cups

Melt coconut oil on low heat in small sauce pan until just melted. Remove pan when oil is melted and immediately add cocoa powder, vanilla and sweetener. Mix until sweetener is well incorporated into other ingredients.

Fill bottom of muffin cups with a little of mixture.

Put in freezer for about 5 to 10 minutes until solid.

Take out of freezer add a dollop of almond butter to each cup on top of the frozen layer of chocolate, then cover each with more chocolate. You can make them without the almond butter. I have added unsweetened coconut.

Put back into freezer to harden. Makes 7 at about 70 calories each.

Here is one I haven't tried.

1 cup coconut oil
1 cup unsweetened cocoa powder
Stevia (8 packets, or a couple of squirts of your favorite liquid - to taste.

Melt the coconut oil, If using liquid stevia, mix in with the coconut oil. Sift the stevia and cocoa powder together.mix with coconut oil and stir. Taste - add more stevia if needed.

Follow directions from above then. Makes 16 at 75 calories each.

Hope you like them. Yummy.

[mariagm]

Thank you very much! I'm going to make them this weekend.