For those struggling in P3 with maintaining...

[Nicole T]

Originally Posted by mymy3377

He says you should have the bulk of your carbs when your cortisol is lowest so it really depends. But most people doing the reset (at least on MDA where the thread originated) do little to no carbs at breakfast and eat them with their two later meals.

Interesting...and here I thought you were supposed to have your carbs early in the day so you have time to burn them off. See, I really was doing everything backwards in P3 LOL

[PenPen13]

Carbs scare me....do you think I would be making a mistake staying with this eating habit until I hit P4? I would really like to introduce a little daily by way of cheese and yogurt. I haven't eaten yogurt in forever! I was thinking of trying unsweetened yogurt with sweetener but I am afraid of rocking the boat. I started adding a little shredded cheese maybe 1/2 c per day and waiting to see what happens.

[Nicole T]

Originally Posted by mymy3377

He says you should have the bulk of your carbs when your cortisol is lowest so it really depends. But most people doing the reset (at least on MDA where the thread originated) do little to no carbs at breakfast and eat them with their two later meals.

I did decide that I'm going to do a saliva test at TestCountry to check my progesterone, estridol, testosterone, am and pm cortisol levels--especially since my thyroid tests came back totally smack dab in the middle of normal and a lot of the symptoms of hypothyroid are the same symptoms as a hormonal imbalance (and I have almost EVERY symptom!). So that way I'll know when my cortisol is lowest.

[Nicole T]

Originally Posted by PenPen13

Carbs scare me....do you think I would be making a mistake staying with this eating habit until I hit P4? I would really like to introduce a little daily by way of cheese and yogurt. I haven't eaten yogurt in forever! I was thinking of trying unsweetened yogurt with sweetener but I am afraid of rocking the boat. I started adding a little shredded cheese maybe 1/2 c per day and waiting to see what happens.

No, I don't think it would be a mistake. On another hcg forum, almost everyone follows the leptin reset for P3 and then start adding in dairy and nuts depending on how "damaged" they are. For some people, dairy acts as an isulinogenic (raises insulin levels) so what Dr K suggests is to cut out all dairy for the first month and then pick up a cheap blood glucose tester at the drug store and try dairy and test your blood for the few hours after you eat dairy to see what happens. I pretty much already know mine will go up judging by how I feel if I just eat Fage greek yogurt alone or with strawberries---it's hard to put into words but I definitely feel "off" when I eat it so I'm guessing that "off" feeling is my insulin rising. I'll know for sure in a bout a month when I test it though.

Someone who's system is really a mess might need the Leptin Reset for 10 weeks or more! Dr K has a checklist to help you determine when you have become Leptin Sensitive again (desirable). Here is his list:

Signs that you are becoming Leptin Sensitive (LS) again

A. Men will notice quick weight loss.
B. Women will notice mood changes first (calmer/sleepy) and their sleep will improve. Their clothes will fit differently but weight may not change drastically initially because of effects on the pituitary. This will change too if they continue moving forward.
C. You will notice a change in your sweating pattern.
D. You will notice you have better recovery from exercise and your energy levels seem to have risen.
E. Your hunger is gone and so are your cravings.
F. When you awaken you will feel very refreshed like you slept well.

[mymy3377]

Originally Posted by Nicole T

I did decide that I'm going to do a saliva test at TestCountry to check my progesterone, estridol, testosterone, am and pm cortisol levels--especially since my thyroid tests came back totally smack dab in the middle of normal and a lot of the symptoms of hypothyroid are the same symptoms as a hormonal imbalance (and I have almost EVERY symptom!). So that way I'll know when my cortisol is lowest.

Yeah, I know what you mean, it's crazy. But at least if you test you can get some good answers on how to move forward in optimizing your health. I plan to start my testing after I finish this round of P2. As for as the cortisol you want to make sure they take four samples to really get an accurate picture

And between the reset and addressing any cortisol issues Dr. Kruse seems to believe the other hormones will fall into line. You might want to check his blog for the list of tests he specifically recommends.

[Balance101]

Bookmarking this thread!

[paulabob]

Subbing in, always wanting to learn more about maintaining!

[Nicole T]

Hi ladies! Well, I ate well yesterday and followed my Leptin Reset rules BUT I did go out with my boyfriend last night and had some drinks for the first time in well over 3 months! Went with Bacardi with club soda and lime wedges...had quite a few (and felt like crap this morning!) BUT...I actually lost another pound! LOL I was 166.8 (167.7 the day before). I'm thinking I could see some gain tomorrow from it possibly since alcohol can dehydrate you and that may be why I lost today. Either way, it was fun and I needed to relax and let loose some

Had a bit of a hard time eating my big a$$ breakfast today--definitely didn't get to 50 grams of protein. I was worried how eating fatty foods would affect my upset tummy but I think it actually helped Had salmon and a salad for lunch and not sure about dinner yet.

I have to say that after being SO sad to not have my yogurt with strawberries and/or coconut butter, I found an awesome alternative in whipped coconut milk over top of strawberries with a small sprinkling of raw pecans, shredded coconut and some coconut butter! I dream about it all day! Strawberries are the only fruit I am eating right now on the reset (had that treat TWICE yesterday and still lost today) and although I'm not eating almonds or using almond butter, the sprinkling of pecans doesn't seem to be bothering me at all.

The Leptin Reset has a miracle for me (second to HCG of course!) LOL

[katiesmemaw]

This is one of the reasons this forum is so great!! Many of us for years just blindly grew fatter and fatter and more and more depressed. What you have shown in such a graphic way, Nicole T, is that to solve our lifelong addictions to food we must study to find out what makes our individual bodies work the way they should. Thank you so much for your journey, your struggles and your diligence in learning how to work through those challenges to find your solution. We have all benefitted from it!!! Congrats to you!!!
Betty

[TerriMM]

Originally Posted by Nicole T

Hi ladies! Well, I ate well yesterday and followed my Leptin Reset rules BUT I did go out with my boyfriend last night and had some drinks for the first time in well over 3 months! Went with Bacardi with club soda and lime wedges...had quite a few (and felt like crap this morning!) BUT...I actually lost another pound! LOL I was 166.8 (167.7 the day before). I'm thinking I could see some gain tomorrow from it possibly since alcohol can dehydrate you and that may be why I lost today. Either way, it was fun and I needed to relax and let loose some

Had a bit of a hard time eating my big a$$ breakfast today--definitely didn't get to 50 grams of protein. I was worried how eating fatty foods would affect my upset tummy but I think it actually helped Had salmon and a salad for lunch and not sure about dinner yet.

I have to say that after being SO sad to not have my yogurt with strawberries and/or coconut butter, I found an awesome alternative in whipped coconut milk over top of strawberries with a small sprinkling of raw pecans, shredded coconut and some coconut butter! I dream about it all day! Strawberries are the only fruit I am eating right now on the reset (had that treat TWICE yesterday and still lost today) and although I'm not eating almonds or using almond butter, the sprinkling of pecans doesn't seem to be bothering me at all.

The Leptin Reset has a miracle for me (second to HCG of course!) LOL

WOO HOO!!!!

[Nicole T]

Originally Posted by TerriMM

WOO HOO!!!!

Don't jump for joy too soon...I was up a little over a pound today to 168.2 LOL I had a feeling the drinks from two nights ago would have SOME affect on my weight so I was kinda expecting it. As long as it goes back down tomorrow I won't freak out just yet LOL I really just want to know that I can control how the scale moves and I'll be fine. What wasn't fine was not feeling like I had ANY way of controlling it and was helpless to gains unless I was doing a steak CD!

How are you doing today Terri?

[TerriMM]

Big diff when you know what caused it. Plus, because of the reason, I'm sure with plenty of water you'll at least be even tomorrow.

After day one of load I'm up .80. Focused mostly on low carb, but did have some chocolate chips, a brownie I hid in the freezer from last Christmas and a couple glasses of wine. So I feel pretty happy with that. We'll see the ultimate damage tomorrow.

[paulabob]

This is so interesting! I tried the high protein breakfast - 3 eggs scrambled with cheese and leftover taco meat, really felt no hunger at lunch. Just had a small bit of shrimp with butter. Still feeling absolutely stuffed.

And I feel a bit more relaxed - there must be something to it lowering cortisol, amazing!

I'm not really in P3 right now, but eating P3 on my up days of JUDDD. I've been finding myself actually hungrier on my up days than my down, so this looks really promising for me. So glad you shared this info!

[Dreamchaser]

Thanks for posting about this, Nicole. I'm following this thread with interest. How are you doing today?

[october's child]

Some questions...

1) When they say 'eat breakfast within 30 minutes after waking up' do they mean start breakfast within 30 minutes of waking up or start and finish eating breakfast within 30 minutes (after you wake up)? Okay that sounds confusing... is the 30 minutes the eating window for breakfast or just a suggested time for breakfast?

2) I know much has been said about fats and I have done my own research (albeit not very thorough) but are you ladies convinced of this high fat business? My diet these days consists primarily of fats and proteins and I would hate for this to be the reason why I get clogged arteries by the time I'm 40.

I'd appreciate it if any of you lovely ladies could help me with these!
Thank you!

[mymy3377]

You need to

start

eating your BAB within 30 minutes of waking. It's an important part of getting your circadian rhythms back on track. As far as the fat thing their is compelling evidence that hig fat diets (and by fats I mean good clean fats not trans-fats or high PUFA ones) are not the cause of clogged arteries conventional wisdom would have you believe and when I am not on HCG I am comfortable with a daily diet that ranges about 50% fat mainly from meat, whole eggs, coconut products, pastured butter and macadamia nut oil.

But I think you need to do your own research to come to a conclusion you feel comfortable with yourself. Chris Masterjohn's and Dr. William Davis' blog are good places to start for such info

[Violet_Dream]

Originally Posted by Nicole T

Hi all! After a triumphant first P2 for me (63 day round) and getting to goal, I have been in P3 hell! A lot of you here have heard my plight many, many times but I finally found something that worked!

I have been on P3 for 4 weeks now and began gaining from day 1. My LDW was 165.2 (although it was probably closer to 167 since I had a big drop the day I called my LDW and I don't think it was really "set in stone"). My first day in P3, the scale went up a pound...the second day, another pound...onto my first steak correction day....and now just repeat this cycle for the next 4 WEEKS! I never lost even ONE OUNCE in P3 unless it was the result of a steak CD but I would gain it right back over the two days following the CD weightloss.

I began searching for others who have had the same problem stabilizing and I found info on the Leptin Reset Program. I found that a decent number of people go right into this after P2 in order to stabilize and most say it helps them stabilize like a rock. It works for those of us who have insulin stabilization issues which lead to unstable P3's for us. In a nutshell, the leptin program is eating within 30 min of waking up, having a B.A.B (big a$$ breakfast) with 50-80 grams of protein, NO SNACKING in between meals, 4-5 hours between meals and never eating after dinner (allowing at least 3 hours or more between the time you finish dinner and going to bed).

Yesterday was my first day and I FINALLY lost a pound for the first time in 4 weeks of P3 WITHOUT having to do a correction day! I am beyond happy today because I finally found something that works. It's been SO frustrating seeing all these other women here who have absolutely no problem staying at their LDW and they were doing the same things I was doing and yet I just kept packing on the lbs! Please let me know if you have any questions and here's a link that goes into the program a bit more- MY LEPTIN PRESCRIPTION | Jack Kruse

Thank you Nicole! I've done P3 once and did SEVEN CDs! It was so frustrating and it seemed like too much dairy is my downfall. I don't plan on embarking on another P3 until I get to 165 (my goal for this round). I haven't exercised at all during P2 (by choice) and didn't on P3 because I didn't want to show a gain. I drink tons of water and was so frustrated. Thanks again!

[FitMommyNow]

I think this Jack Kruse deal may be just the ticket. At least I hope so! I have done the HCG diet 3 times and my own rogue HCG-esque plan once. Now that I'm once again working to stabilize, I don't want the usual P3 crazy scale bouncing to start. I think I will follow these rules (Big Breakfast, no snacking, no dairy, etc) and see how it goes. I really want to stay under 200 pounds until the first of the year and then blast off more with my rogue HCG/Paleo hybrid plan.

[porkfatrules]

I'm definitely going to look more into this --

I'm also wondering about the high fat connection (and as a long-time LCer, have always felt like high fat/mod protein/low carb was healthy and stabilizing for me). But, just found some interesting research out of Wash U that had to do with a compound that has cured diabetes in mice (pretty cool . . . we'll see where that leads!) BUT, as a side note, they mentioned that the mice fed high fat diets developed diabetes very rapidly, where the mice on lower fat diets did not.

So, we always wonder whether results in mice will transfer to humans. And, in my own experience high fat gives me more stable blood sugar. But, I'm still watching this research with interest . . .

[Dreamchaser]

Originally Posted by Nicole T

I have to say that after being SO sad to not have my yogurt with strawberries and/or coconut butter, I found an awesome alternative in whipped coconut milk over top of strawberries with a small sprinkling of raw pecans, shredded coconut and some coconut butter! I dream about it all day! Strawberries are the only fruit I am eating right now on the reset (had that treat TWICE yesterday and still lost today) and although I'm not eating almonds or using almond butter, the sprinkling of pecans doesn't seem to be bothering me at all.

Nicole, please tell me more about the whipped coconut milk! I love coconut milk. Do you whip it just like heavy cream? And how's the consistency? It sounds so good, I've got to try it!

[mymy3377]

Originally Posted by porkfatrules

I'm also wondering about the high fat connection (and as a long-time LCer, have always felt like high fat/mod protein/low carb was healthy and stabilizing for me). But, just found some interesting research out of Wash U that had to do with a compound that has cured diabetes in mice (pretty cool . . . we'll see where that leads!) BUT, as a side note, they mentioned that the mice fed high fat diets developed diabetes very rapidly, where the mice on lower fat diets did not.

But what kind of fat constituted their diet? And what did the rest of their macros look like? I always take studies like this with a grain of salt because sometimes they fail to present the whole picture and I'm a whole picture kinda gal

[porkfatrules]

Originally Posted by mymy3377

But what kind of fat constituted their diet? And what did the rest of their macros look like? I always take studies like this with a grain of salt because sometimes they fail to present the whole picture and I'm a whole picture kinda gal

I hear ya -- obviously, you can't draw a strong conclusion yet, but it's interesting and the fat part made me sit up and take note! I'd link to the article, but don't want to violate TOS.

[Nicole T]

Originally Posted by Dreamchaser

Nicole, please tell me more about the whipped coconut milk! I love coconut milk. Do you whip it just like heavy cream? And how's the consistency? It sounds so good, I've got to try it!

There's a few different ways to make it but the easiest is to take a can of coconut milk and put it in the fridge (overnight is best). Open the can the next morning, skim off the top half of the can (will be very thick and creamy) and leave the coconut "water" in the other half of the can (can drink it or use it in smoothies if you eat them). I add a little vanilla (about 1/2 teaspoon) and a sprinkle of stevia and then whip with a mixer. Tada--coconut whipped cream

[PenPen13]

I bought the coconut milk yesterday and whipped my little heart out...nothing. I did buy a second can and now that I know the trick I will try it again!! thanks

[C'Marie]

When you bring it home from the market I usually put it on the counter for a half a day or so before putting it in the fridge in case it's gotten really shaken up in transit. That way it's already settled some before it starts to set with the cold.

[shelbyla]

Originally Posted by october's child

2) I know much has been said about fats and I have done my own research (albeit not very thorough) but are you ladies convinced of this high fat business? My diet these days consists primarily of fats and proteins and I would hate for this to be the reason why I get clogged arteries by the time I'm 40.

I can tell you my numbers from personal experience and LOTS of blood tests. I currently eat a diet of 55% fat, most of which is animal fat, coconut fat, and butter, all of which is saturated. My TOTAL cholesterol last month was 160'ish (80 and 80) with triglycerides at 60. During the time I went haywire and ate the SAD , my cholesterol was 220+ and triglycerides in the 150 range. Living proof IMHO that the lipid hypothesis is just that--a HYPOTHESIS that has since been disproven.

Originally Posted by Dreamchaser

Nicole, please tell me more about the whipped coconut milk! I love coconut milk. Do you whip it just like heavy cream? And how's the consistency? It sounds so good, I've got to try it!

Dream - there are a few threads talking about this as well. Diva did it with a can of coconut milk and a scoop of vanilla whey protein powder and she said it turned out awesome.

Originally Posted by PenPen13

I bought the coconut milk yesterday and whipped my little heart out...nothing. I did buy a second can and now that I know the trick I will try it again!! thanks

One thing that I've found is that some coconut milks do not separate properly if they have additives because most of those additives are to keep the milk from separating. Which makes sense unless you WANT it to separate! Get the ones with just coconut milk and water and that helps. I second C'Marie's advice on leaving it on the counter for a day or so before sticking it in the fridge.

[Dreamchaser]

Originally Posted by Dreamchaser

Nicole, please tell me more about the whipped coconut milk! I love coconut milk. Do you whip it just like heavy cream? And how's the consistency? It sounds so good, I've got to try it!

Originally Posted by Nicole T

There's a few different ways to make it but the easiest is to take a can of coconut milk and put it in the fridge (overnight is best). Open the can the next morning, skim off the top half of the can (will be very thick and creamy) and leave the coconut "water" in the other half of the can (can drink it or use it in smoothies if you eat them). I add a little vanilla (about 1/2 teaspoon) and a sprinkle of stevia and then whip with a mixer. Tada--coconut whipped cream

Originally Posted by C'Marie

When you bring it home from the market I usually put it on the counter for a half a day or so before putting it in the fridge in case it's gotten really shaken up in transit. That way it's already settled some before it starts to set with the cold.

Originally Posted by shelbyla

Dream - there are a few threads talking about this as well. Diva did it with a can of coconut milk and a scoop of vanilla whey protein powder and she said it turned out awesome.

One thing that I've found is that some coconut milks do not separate properly if they have additives because most of those additives are to keep the milk from separating. Which makes sense unless you WANT it to separate! Get the ones with just coconut milk and water and that helps. I second C'Marie's advice on leaving it on the counter for a day or so before sticking it in the fridge.

Thanks for the info on the coconut milk everyone, I appreciate it!

[catkin]

Originally Posted by Nicole T

No, I don't think it would be a mistake. On another hcg forum, almost everyone follows the leptin reset for P3 and then start adding in dairy and nuts depending on how "damaged" they are. For some people, dairy acts as an isulinogenic (raises insulin levels) so what Dr K suggests is to cut out all dairy for the first month and then pick up a cheap blood glucose tester at the drug store and try dairy and test your blood for the few hours after you eat dairy to see what happens. I pretty much already know mine will go up judging by how I feel if I just eat Fage greek yogurt alone or with strawberries---it's hard to put into words but I definitely feel "off" when I eat it so I'm guessing that "off" feeling is my insulin rising. I'll know for sure in a bout a month when I test it though.

Someone who's system is really a mess might need the Leptin Reset for 10 weeks or more! Dr K has a checklist to help you determine when you have become Leptin Sensitive again (desirable). Here is his list:

Signs that you are becoming Leptin Sensitive (LS) again

A. Men will notice quick weight loss.
B. Women will notice mood changes first (calmer/sleepy) and their sleep will improve. Their clothes will fit differently but weight may not change drastically initially because of effects on the pituitary. This will change too if they continue moving forward.
C. You will notice a change in your sweating pattern.
D. You will notice you have better recovery from exercise and your energy levels seem to have risen.
E. Your hunger is gone and so are your cravings.
F. When you awaken you will feel very refreshed like you slept well.

Great info, Nicole, thanks for bringing this to light!
Is there a happy ending to the dairy problem if you discover you're one of those individuals that are sensitive to it? What is the plan to correct the insulin rise from dairy?

[Dreamchaser]

Nicole, what are you eating for breakfast to get all of the protein in?

[PenPen13]

Well I was very disappointed yesterday morning when I stepped on the scale and noted I had gained 4 lbs!!
Not really sure what I had done to deserve it except having added sausage into my breakfast. So I embarked on my first official CD. I decided to go with Dawn's suggestion of a shake day. Three shakes and 24 hours later i am happy to report all 4 lbs GONE!!
Thanks Dawn!