A Plan for Surviving P3, P4, and Lifelong Maintenance

[LaraSuzz]

A Plan for Surviving P3, P4, and Lifelong Maintenance
by Jeanette Shouse and jointly edited with Sunlight/ada
P3-How Long?In my opinion we must figure out what works for us as an individual. Some people may not need any P3 at all and can continue on P2 indefinitely. Some of us may need a full six weeks or more between rounds. However, after following the newsgroup posts for quite some time, I feel that we might need to continue P3 for a few weeks AFTER the weight becomes stable. In other words, if your weight only stabilizes (no ups and downs to speak of) at or near the end of the 3 weeks, it might be very beneficial for long-term success if we continue maintaining that weight for an extra week or so before moving into a new P2 or on to the extended and lifelong maintenance of P4.

P3 is not just something we have to live through to get to P4. Take it very seriously folks, and learn from the experience of others who DID NOT do it right the first time around and are doing it over again.

If you are planning to immediately begin an additional round of P2, you may be able to do only 2 weeks of P3 before returning to P2. If you have any symptoms of immunity, or plan to take several weeks/months off before a new P2, or if you are at your goal weight, you MUST complete a strict P3 and have stable weights for as long as possible before beginning P4. Stable weights are when you do not lose or gain more than 2 lbs. from your last injection weight (LIW). Not continuing to lose weight is important because any loss in P3 is usually loss of muscle or structural fat.


The Purpose of P3

The three weeks of strict P3 must be done because the ultimate purpose of P3 is to RESET and lock-in your new base weight (the weight you recorded as your LIW). If you fail to follow the protocol during these weeks, your experience when you begin adding back other foods in P4 WILL be to regain weight up to your former base weight (the weight you were before you began using the HCG protocol or the level you set on the previous round).

Personally, I feel that P3 is the most difficult and most important part of the whole process. Not only must it be done correctly to establish the new base weight, there are many other things that have to be learned in P3.

• You have to learn how individual foods affect your weight as they are added back into the diet. Continuing to keep a daily food journal will help you pinpoint problem foods and discover which ones work well for you.
• You have to learn to identify the foods that cause you to gain weight. Once you know which ones do this, you can decide when to eat them and what to do when the gain comes.
• You have to learn what portion sizes you can eat without gaining weight.
• You have to learn how to make adjustments to your food choices and portion sizes to maintain this new base weight.
• If you do not do this in P3, you will gain weight in P4.

One way to approach P3 is to keep your vegetable and fruit choices (but not quantities) the same for the first several days to a week and to add additional proteins and fats. Your protein intake should at least double or triple and you should not be trying to limit fat intake.

If you are still losing weight, then increase your vegetable consumption. Add back green beans, broccoli, cauliflower, Brussels sprouts, and other low glycemic veggies. (See the Glycemic Index Chart in the HCGDIETERS YAHOO GROUP files.) If you are still losing or maintaining nicely, then add some new fruits and berries, such as blueberries and cantaloupe.

If you gain weight or your weight begins to fluctuate, reduce the amounts consumed or eliminate the latest foods added for a few more days to a week and then try them again.

As you add new choices to your diet, keep a food record and note what reactions you had to the new items. Did you gain weight? Did you retain fluid? Did you have stomach upsets, gas, bloating or indigestion? Did you feel more hunger after eating, stay satisfied for shorter periods of time, have food cravings? Use these notes to develop your own personal list of foods that are OK, should be limited, or should be avoided.


Analyzing a Gain in P3

Many people NEVER have to resort to calorie counting or analyzing the intake percentages of protein, fat, and carbohydrates. However, there are some of us who do not experience an easy stabilization of weight in P3. If you are gaining weight in P3, try the following in the order listed:

1. Check all the foods and beverages you are consuming for hidden sugar and starch.
2. Count calories!! OH NO!! Just for a little while, until you find your individual intake level.
3. Use a site like ****** - Free Weight Loss and Diet Journal to check your calorie count and your intake percentages of protein, fats, and carbohydrates (carbs). If your calorie level is where it should be to maintain your weight and you are still showing a gain, you may need to adjust the percentages of the nutrients you are eating.
4. During P3 your protein and fat intake needs to be higher than normal. Many people find that their protein intake needs to be around 65% in order to maintain.
5. After you have stabilized and maintained for a while, you can adjust the protein downward and the carb intake upward until you find a good balance for you.
6. Eliminate the fruits for a few days to a week. Add them back slowly after the weight stabilizes.
7. Are you exercising too much, too soon? Try cutting back or cutting out any new routines you have added until P4.

8. Has your elimination routine (BM’s) returned to a normal pattern?



PHASE 4

Analyzing a Gain in P4

Entering P4 is not an automatic green light to eat everything in sight, or to gorge on all the things you have not been eating! It is a continuation on the process of losing weight and learning to maintain that loss. You are not quite yet to the point of total freedom from watching what you eat or free from analyzing the process.

Add back small amounts of sugars and starches SLOWLY and add back only one item at a time. If you find that you are gaining weight—you must go hunting for the culprit causing the gain.

Here is what to do (In addition to a steak/protein day, should you need one!):

• Continue to keep a daily food journal and write down ALL the foods and beverages. If you have a gain, check to see what you ate the day prior to the gain showing on the scale. Sometimes the cause for the gain can even be traced back to a food eaten about 48 hours before a gain shows up on the scale. Do this for each incident of a gain. You must experiment and analyze your findings to discover which of those items may be causing your gains and fluctuations. It may be a food itself, components of a food—such as flour, sugar, or chemicals and additives—that may be in the food and cause a reaction in your system.

• Keep a list of all the items you identify that cause you to have a gain. This will be your list of specific foods to keep a close watch of. Try them again a few weeks down the road and see if you get the same reactions. It is possible that as your system stabilizes and normalizes, that you will be able to handle some of these items, at least on a controlled and limited basis.


Choosing What to Eat and How to Add Foods in P3 and P4

For those who are finding themselves uncertain about what foods should be added and when to add them, or are showing sensitivity to carbs, I suggest that you try adding carbs back according to the glycemic index. The glycemic index is a rating of carbohydrate foods and is an indicator as to how fast they are absorbed by the body and converted to sugar. Diabetics use it to keep blood sugar levels under control, but it is also a guide as to which carbs will create more glucose in your blood stream and also the amount of insulin that your body will release to handle that sugar. Insulin is what controls whether your body uses the sugar for energy or stores it as fat. The higher the insulin levels circulating in your bloodstream, the more fat is stored.

The glycemic chart is separated into three sections: low, medium, and high impact carbs. The higher a food item is on the chart, the higher and faster your blood sugars will rise and the more insulin your body will put into your bloodstream in response. Start adding carbs back from the items that are lower on the list and slowly move up the charts to see what the individual items do to you.

There are very good glycemic index charts on this website: http://www.4eatsmart.com


How Can We Maintain the Loss for the Rest of Our Lives?

1. Practice what you have learned in P3 and P4.
Use the information you have gathered about your body and your individual reactions to foods, your personal calorie intake and nutrient percentage, and how to best deal with weight gains to manage your eating.
2. Find substitutes for items that caused problems, if possible.
For example, there are many types of flour available. If plain white or wheat flour causes you problems, try some of the alternatives such as almond or coconut flour.
3. Develop a new collection of recipes that you love and that appeal to your taste buds but do not cause weight gain. If you love cheesecake, go find a low-carb recipe that you like. Use spices and herbs to add flavor to food. Try new things.
4. Have a plan for dealing with “food” events. Know what types of events you must attend and plan how you will deal with them BEFORE the time comes.
If it is a family food event, what items can you contribute that work for you? Find a recipe for a dessert that everyone will like but that meets your requirements.
Know what items restaurants and fast food places serve that will not cause you problems and stick with those choices when you eat out.
Be prepared for unexpected situations. Always have something close by that will get you through an emergency situation. Fruit is always good. Maybe a protein bar or drink. Find some good choices for YOU and practice having something always at hand in case you get stuck in traffic, at a meeting, or such.
5. Be vigilant - Watch the scale!
Once you are able to maintain your weight for weeks at a time, you may be able to weigh only once a week. Until then, weigh daily or at least every few days. Take action immediately if you have more than a 2 lb. gain!
6. Develop your personal plan for dealing with weight gains.
Find what works best for you and what your personal preferences are for dropping the weight and DO IT IMMEDIATELY when you have a gain of more than 2 lbs. A steak/protein day is always an option. So is cutting your calorie intake for a few days until you drop the extra pounds.
7. Live Well
Enjoy your family!
Enjoy your health!
Find new hobbies and enjoy old ones!
Find ways to give to your family, friends, and community that will feed your spirit and bring joy to your life!
Savor each new day, each bite you take, and each moment that you live!

[LaraSuzz]

Proteins
Eggs Beef
Salmon Top Round
Tuna Eye of Round
Chicken Round Tip
Lamb Bottom Round
Turkey Shank
Flounder/Sole Sirloin
Halibut Hamburger
Top Loin
Prawn T-Bone
Scallops Sirloin Steak
Shrimp Tenderloin
Lobster Porterhouse
Crab Brisket
Bacon Rib Eye Bison Flank

Milk Products
Cream Cheese
Sour Cream
Heavy Cream
RAW Whole Milk
Butter
Half & Half

Veggies
Sprouts (bean, alfalfa, etc)
Greens (lettuces, spinach, chard, etc) Kale

Herbs (parsley, cilantro, basil, rosemary, thyme, etc.)
Bok Choy Celery
Radishes
Sea Vegetables (nori, etc)
Broccoli Cabbage
Jicama
Avocado
Cucumber Peppers (all kinds)
Summer Squash (incl zucchini)
Scallions or green onions
Asparagus
Bamboo Shoots
Leeks
Brussel Sprouts
Snow Peas (pods)
Green Beans
Tomatoes
Eggplant
Artichoke Hearts
Fennel
Onions
Okra
Celery Root (Celeriac)
Carrots
Turnip
Water Chestnuts
Pumpkin
Spinach
Dill pickles
Kim Chee
Sauerkraut
Garlic (use with caution..may cause gains in some people)

Fruits
Oranges
Apples
Strawberries
Blackberries
Blueberries
Rasberries
Cherries
Lemon (squeezed fresh in water helps with water retention)
Melons

Other Thickening Agents
Olive Oil Agar Agar (Seaweed)
Coconut Oil Arrowroot
Flaxseed Oil Konjac flour
Sesame Oil
Butter
Vinegar
Spices: Cinnamon, Vanilla
Mustard
Miso
Whey Protein Powder
Almonds
Almond Flour
Coconut Flour
Coconut Cream
Peanut butter (careful with PB)
Emeril’s original seasoning
Vinegar: apple cider vinegar, white vinegar, balsamic (may cause gains due to sugar content READ
LABELS and use with caution)

Other Thickening Agents
Olive Oil Agar Agar (Seaweed)
Coconut Oil Arrowroot
Flaxseed Oil Konjac flour
Sesame Oil
Butter
Vinegar
Spices: Cinnamon, Vanilla
Mustard
Miso
Whey Protein Powder
Almonds
Almond Flour
Coconut Flour
Coconut Cream
Peanut butter
Brewer’s yeast
Emeril’s original seasoning
Vinegar: apple cider vinegar, white vinegar, balsamic (may cause gains due to sugar content READ
LABELS and use with caution)

[RedsSkinnyJeans]

Excellent!

[adelinesdream]

Thank you this was wonderful!

[belfrybat]

MOST USEFUL POST EVER! Needs to be made into a sticky.

[LaraSuzz]

How do we do that?

[bevvy5]

Very helpful read as I'm into phase 4, hopefully for good.

[itsmetimenow]

Thanks! this helped my anxiety going into P3!

[Cruzcrzy]

It is definitely a LIFESTYLE change after you lose the weight. My first round was in May of last year, second round in August with a LDW of 151. I have gone on to lose more(stats to the left) and am now in maintenace. Like with any other diet, you must make a lifestyle change to keep the weight off. It IS possible, but, it is a conscious effort, imo. Lara, thanks for posting this. It is very helpful to all.

[RedsSkinnyJeans]

Marie,
It looks like you lost almost 20 more pounds. You did that WITHOUT HCG?

Would you mind sharing which method you used? :-)

[Cruzcrzy]

After hcg, I went onto JUDDD. I do want to disclose that I had cosmetic surgery in November. Before after/surgery I was about 148. On January 3 I was 146 after a bit of holiday gain. I did not lose any significant weight with my tummy tuck. Some people are under the misconception that happens, but, it is more volume than weight. I am sure there are those with lots of excess skin, that do lose, but, that was not the case for me. I ate a normal diet after surgery until about January. I then went onto JUDDD, as I had been doing it before my surgery. This is how I lost more weight. I excercise also, but, don't think that really attributed much to the weight loss. Since mid February and around 138/139 I went to straight calorie counting. The DD's on JUDDD got too difficult for me. Since the beginning of this month, I've maintained at 132/133. I update my stats daily so you can always see where I at. I like the accountability.

[LaraSuzz]

bump

[Lildrew]

Yay, I am reading this again and salivating!

[adelinesdream]

how painful was that tummy tuck, I have lots of loose skin, I don't think a tummy tuck is enough for me.

[adelinesdream]

My previous post was mean for cruzcrzy

[Cruzcrzy]

Not painful at all...best money I ever spent..no regrets. I did have complications in that I ended up in the hospital with compressed lungs(6.5 hour surgery tt/breast lift), but, still no regrets. My one piece of advice would be not to have it until you reach your GOAL weight. I thought I had about 145, and never dreamed I would be in the low 130's.

ETA: You should consider going in for a consultation.

[LaraSuzz]

bump

[LaraSuzz]

reposting from the bottom..

Originally Posted by LaraSuzz

A Plan for Surviving P3, P4, and Lifelong Maintenance
by Jeanette Shouse and jointly edited with Sunlight/ada
P3-How Long?In my opinion we must figure out what works for us as an individual. Some people may not need any P3 at all and can continue on P2 indefinitely. Some of us may need a full six weeks or more between rounds. However, after following the newsgroup posts for quite some time, I feel that we might need to continue P3 for a few weeks AFTER the weight becomes stable. In other words, if your weight only stabilizes (no ups and downs to speak of) at or near the end of the 3 weeks, it might be very beneficial for long-term success if we continue maintaining that weight for an extra week or so before moving into a new P2 or on to the extended and lifelong maintenance of P4.

P3 is not just something we have to live through to get to P4. Take it very seriously folks, and learn from the experience of others who DID NOT do it right the first time around and are doing it over again.

If you are planning to immediately begin an additional round of P2, you may be able to do only 2 weeks of P3 before returning to P2. If you have any symptoms of immunity, or plan to take several weeks/months off before a new P2, or if you are at your goal weight, you MUST complete a strict P3 and have stable weights for as long as possible before beginning P4. Stable weights are when you do not lose or gain more than 2 lbs. from your last injection weight (LIW). Not continuing to lose weight is important because any loss in P3 is usually loss of muscle or structural fat.


The Purpose of P3

The three weeks of strict P3 must be done because the ultimate purpose of P3 is to RESET and lock-in your new base weight (the weight you recorded as your LIW). If you fail to follow the protocol during these weeks, your experience when you begin adding back other foods in P4 WILL be to regain weight up to your former base weight (the weight you were before you began using the HCG protocol or the level you set on the previous round).

Personally, I feel that P3 is the most difficult and most important part of the whole process. Not only must it be done correctly to establish the new base weight, there are many other things that have to be learned in P3.

• You have to learn how individual foods affect your weight as they are added back into the diet. Continuing to keep a daily food journal will help you pinpoint problem foods and discover which ones work well for you.
• You have to learn to identify the foods that cause you to gain weight. Once you know which ones do this, you can decide when to eat them and what to do when the gain comes.
• You have to learn what portion sizes you can eat without gaining weight.
• You have to learn how to make adjustments to your food choices and portion sizes to maintain this new base weight.
• If you do not do this in P3, you will gain weight in P4.

One way to approach P3 is to keep your vegetable and fruit choices (but not quantities) the same for the first several days to a week and to add additional proteins and fats. Your protein intake should at least double or triple and you should not be trying to limit fat intake.

If you are still losing weight, then increase your vegetable consumption. Add back green beans, broccoli, cauliflower, Brussels sprouts, and other low glycemic veggies. (See the Glycemic Index Chart in the HCGDIETERS YAHOO GROUP files.) If you are still losing or maintaining nicely, then add some new fruits and berries, such as blueberries and cantaloupe.

If you gain weight or your weight begins to fluctuate, reduce the amounts consumed or eliminate the latest foods added for a few more days to a week and then try them again.

As you add new choices to your diet, keep a food record and note what reactions you had to the new items. Did you gain weight? Did you retain fluid? Did you have stomach upsets, gas, bloating or indigestion? Did you feel more hunger after eating, stay satisfied for shorter periods of time, have food cravings? Use these notes to develop your own personal list of foods that are OK, should be limited, or should be avoided.


Analyzing a Gain in P3

Many people NEVER have to resort to calorie counting or analyzing the intake percentages of protein, fat, and carbohydrates. However, there are some of us who do not experience an easy stabilization of weight in P3. If you are gaining weight in P3, try the following in the order listed:

1. Check all the foods and beverages you are consuming for hidden sugar and starch.
2. Count calories!! OH NO!! Just for a little while, until you find your individual intake level.
3. Use a site like ****** - Free Weight Loss and Diet Journal to check your calorie count and your intake percentages of protein, fats, and carbohydrates (carbs). If your calorie level is where it should be to maintain your weight and you are still showing a gain, you may need to adjust the percentages of the nutrients you are eating.
4. During P3 your protein and fat intake needs to be higher than normal. Many people find that their protein intake needs to be around 65% in order to maintain.
5. After you have stabilized and maintained for a while, you can adjust the protein downward and the carb intake upward until you find a good balance for you.
6. Eliminate the fruits for a few days to a week. Add them back slowly after the weight stabilizes.
7. Are you exercising too much, too soon? Try cutting back or cutting out any new routines you have added until P4.

8. Has your elimination routine (BM’s) returned to a normal pattern?



PHASE 4

Analyzing a Gain in P4

Entering P4 is not an automatic green light to eat everything in sight, or to gorge on all the things you have not been eating! It is a continuation on the process of losing weight and learning to maintain that loss. You are not quite yet to the point of total freedom from watching what you eat or free from analyzing the process.

Add back small amounts of sugars and starches SLOWLY and add back only one item at a time. If you find that you are gaining weight—you must go hunting for the culprit causing the gain.

Here is what to do (In addition to a steak/protein day, should you need one!):

• Continue to keep a daily food journal and write down ALL the foods and beverages. If you have a gain, check to see what you ate the day prior to the gain showing on the scale. Sometimes the cause for the gain can even be traced back to a food eaten about 48 hours before a gain shows up on the scale. Do this for each incident of a gain. You must experiment and analyze your findings to discover which of those items may be causing your gains and fluctuations. It may be a food itself, components of a food—such as flour, sugar, or chemicals and additives—that may be in the food and cause a reaction in your system.

• Keep a list of all the items you identify that cause you to have a gain. This will be your list of specific foods to keep a close watch of. Try them again a few weeks down the road and see if you get the same reactions. It is possible that as your system stabilizes and normalizes, that you will be able to handle some of these items, at least on a controlled and limited basis.


Choosing What to Eat and How to Add Foods in P3 and P4

For those who are finding themselves uncertain about what foods should be added and when to add them, or are showing sensitivity to carbs, I suggest that you try adding carbs back according to the glycemic index. The glycemic index is a rating of carbohydrate foods and is an indicator as to how fast they are absorbed by the body and converted to sugar. Diabetics use it to keep blood sugar levels under control, but it is also a guide as to which carbs will create more glucose in your blood stream and also the amount of insulin that your body will release to handle that sugar. Insulin is what controls whether your body uses the sugar for energy or stores it as fat. The higher the insulin levels circulating in your bloodstream, the more fat is stored.

The glycemic chart is separated into three sections: low, medium, and high impact carbs. The higher a food item is on the chart, the higher and faster your blood sugars will rise and the more insulin your body will put into your bloodstream in response. Start adding carbs back from the items that are lower on the list and slowly move up the charts to see what the individual items do to you.

There are very good glycemic index charts on this website: http://www.4eatsmart.com


How Can We Maintain the Loss for the Rest of Our Lives?

1. Practice what you have learned in P3 and P4.
Use the information you have gathered about your body and your individual reactions to foods, your personal calorie intake and nutrient percentage, and how to best deal with weight gains to manage your eating.
2. Find substitutes for items that caused problems, if possible.
For example, there are many types of flour available. If plain white or wheat flour causes you problems, try some of the alternatives such as almond or coconut flour.
3. Develop a new collection of recipes that you love and that appeal to your taste buds but do not cause weight gain. If you love cheesecake, go find a low-carb recipe that you like. Use spices and herbs to add flavor to food. Try new things.
4. Have a plan for dealing with “food” events. Know what types of events you must attend and plan how you will deal with them BEFORE the time comes.
If it is a family food event, what items can you contribute that work for you? Find a recipe for a dessert that everyone will like but that meets your requirements.
Know what items restaurants and fast food places serve that will not cause you problems and stick with those choices when you eat out.
Be prepared for unexpected situations. Always have something close by that will get you through an emergency situation. Fruit is always good. Maybe a protein bar or drink. Find some good choices for YOU and practice having something always at hand in case you get stuck in traffic, at a meeting, or such.
5. Be vigilant - Watch the scale!
Once you are able to maintain your weight for weeks at a time, you may be able to weigh only once a week. Until then, weigh daily or at least every few days. Take action immediately if you have more than a 2 lb. gain!
6. Develop your personal plan for dealing with weight gains.
Find what works best for you and what your personal preferences are for dropping the weight and DO IT IMMEDIATELY when you have a gain of more than 2 lbs. A steak/protein day is always an option. So is cutting your calorie intake for a few days until you drop the extra pounds.
7. Live Well
Enjoy your family!
Enjoy your health!
Find new hobbies and enjoy old ones!
Find ways to give to your family, friends, and community that will feed your spirit and bring joy to your life!
Savor each new day, each bite you take, and each moment that you live!

[katiesmemaw]

Originally Posted by Cruzcrzy

After hcg, I went onto JUDDD. I do want to disclose that I had cosmetic surgery in November. Before after/surgery I was about 148. On January 3 I was 146 after a bit of holiday gain. I did not lose any significant weight with my tummy tuck. Some people are under the misconception that happens, but, it is more volume than weight. I am sure there are those with lots of excess skin, that do lose, but, that was not the case for me. I ate a normal diet after surgery until about January. I then went onto JUDDD, as I had been doing it before my surgery. This is how I lost more weight. I excercise also, but, don't think that really attributed much to the weight loss. Since mid February and around 138/139 I went to straight calorie counting. The DD's on JUDDD got too difficult for me. Since the beginning of this month, I've maintained at 132/133. I update my stats daily so you can always see where I at. I like the accountability.

Lady you are amazing!!!! You are such a true inspiration and have an awesome lifetime plan you are working. I too find that I MUST be accountable DAILY!!! I will not revert to lifetime patterns of lose/gain, lose/gain, lose/gain. That ended with my last round of hcg and I will do whatever I must do to maintain!!!!
Wishing you and dh the very best and hoping you have a blessed day.

Betty

[LaraSuzz]

bump~~read from the bottom up ~~ Lara

[dbunny]

Good Post!!

[LaraSuzz]

bump and thank you

[RebeccaSimpson]

Very good post! Thank you!!!

[LaraSuzz]

bump

[Stevie Renee]

Great read. Thanks LaraSuzz for the rebumpity bump!

[HappyChick]

Thank you for this, Lara! I was just about to create a post asking for a little guidance.

I'm just coming to the end of my first round- last dosing will be tomorrow night and I'll begin P3- no hhcg for 48 hours, continuing vlcd for that time.

I do have a question, tho- if you don't mind. I've read over and over again that it's important to up our cals (to BMR?? to TDEE??) very slowly over the 3 weeks, is that correct??

I'm trying to formulate a plan- I'm playing with the numbers and have used various calculators to determine my BMR and TDEE. Do you think it's a good idea to say, add 50 cals PER day, protein and fat cals, for the first week and then up cals by another 50 per day for the second week, and then another 50 for the 3rd week? According to my calculations- I'd be up to 800 cals, then 1200, then 1500 by the end of week 3. (my BMR is 1570 and TDEE is around 1960)

I'll see how I stabilize before starting round 2, right? I still have about 30 pounds to go.

Thanks for any input!!

[LaraSuzz]

Originally Posted by HappyChick

Thank you for this, Lara! I was just about to create a post asking for a little guidance.

I'm just coming to the end of my first round- last dosing will be tomorrow night and I'll begin P3- no hhcg for 48 hours, continuing vlcd for that time.

I do have a question, tho- if you don't mind. I've read over and over again that it's important to up our cals (to BMR?? to TDEE??) very slowly over the 3 weeks, is that correct??

I'm trying to formulate a plan- I'm playing with the numbers and have used various calculators to determine my BMR and TDEE. Do you think it's a good idea to say, add 50 cals PER day, protein and fat cals, for the first week and then up cals by another 50 per day for the second week, and then another 50 for the 3rd week? According to my calculations- I'd be up to 800 cals, then 1200, then 1500 by the end of week 3. (my BMR is 1570 and TDEE is around 1960)

I'll see how I stabilize before starting round 2, right? I still have about 30 pounds to go.

Thanks for any input!!

Everyone seems to have a different take on this... but here's my interpretation and what seems to work best for me...

I don't count calories at all I eat until satisfied. listen to your body...
If I have to give you a number I would say 1500-2000 cals but that does vary from person to person.
You're coming off of a very strict way of eating, ease into it. You dont have to up your calories each day but this might be a smart move if you want to really watch your first couple of days... after that I eat whatever I want every day. I keep a journal so that I dont make the same mistakes that Ive made in the past and it really helps to know whats foods my body will cause a gain from.
I eat lots of protein with extra good fats
bacon, eggs, steak, sausages salads low glycemic veggies
stay away from fruits for a couple of days
~think Atkins induction~
avocado, butter, heavy whipped cream.
clean eating.. no hidden sugars even in dressings...
no nuts for 3 weeks.

The faster you stabilize right now the less you will have issues when you add back real foods.

You can do p3 for 2 or 3 weeks and then go right back into doing another round as long as you show no signs of immunity. Accordingto the posting below.

Good luck and take it easy you can do this!

[HappyChick]

Thank you!

I'll have to count cals- it's the only sure-fire way that I remain accountable to myself. I will continue to eat to hunger- within limits, lol. I love to cook and I love food- it's very easy for me to get carried away, especially taste-testing. When I know I have to account for those mouthfuls, I'm less apt to do it.

Plus, I need to ascertain what foods are going to cause me problems. One food I know I can never go back to is pasta, whole grain or otherwise. (And, I'm 1/2 Italian, married to a Sicilian!) I've eaten it my whole life- but, seriously, one small portion blows me up; my face looks like someone punched me in the eyes!! I'm sure there are more to come. Also, I really like to balance my macro-nutrients and need to figure out my best ratios. I'm sure it will all become second nature again.. but, til then...

It's all kind of like learning a new language.. I've realized that my 50 year old self cannot live like my 40, 30, or 20 year old self did. I was blessed with a great metabolism well into my 40's but, with menopause and hypothyroidism, things have changed.

I imagine the day when I have retrained myself to automatically practice a sustainable healthy diet- is the day I'll quit 'writing' it all down.

Thank you for the vote of confidence! This has been a struggle for too long and honestly, hhCG has been a little miracle for me!!

Originally Posted by LaraSuzz

Everyone seems to have a different take on this... but here's my interpretation and what seems to work best for me...

I don't count calories at all I eat until satisfied. listen to your body...
If I have to give you a number I would say 1500-2000 cals but that does vary from person to person.
You're coming off of a very strict way of eating, ease into it. You dont have to up your calories each day but this might be a smart move if you want to really watch your first couple of days... after that I eat whatever I want every day. I keep a journal so that I dont make the same mistakes that Ive made in the past and it really helps to know whats foods my body will cause a gain from.
I eat lots of protein with extra good fats
bacon, eggs, steak, sausages salads low glycemic veggies
stay away from fruits for a couple of days
~think Atkins induction~
avocado, butter, heavy whipped cream.
clean eating.. no hidden sugars even in dressings...
no nuts for 3 weeks.

The faster you stabilize right now the less you will have issues when you add back real foods.

You can do p3 for 2 or 3 weeks and then go right back into doing another round as long as you show no signs of immunity. Accordingto the posting below.

Good luck and take it easy you can do this!

[adelinesdream]

Originally Posted by katiesmemaw

Lady you are amazing!!!! You are such a true inspiration and have an awesome lifetime plan you are working. I too find that I MUST be accountable DAILY!!! I will not revert to lifetime patterns of lose/gain, lose/gain, lose/gain. That ended with my last round of hcg and I will do whatever I must do to maintain!!!!
Wishing you and dh the very best and hoping you have a blessed day.

Betty

How long did it take you to heal from your tummy tuck? Did you have much excess skin? I have an apron.

[adelinesdream]

Originally Posted by Cruzcrzy

Not painful at all...best money I ever spent..no regrets. I did have complications in that I ended up in the hospital with compressed lungs(6.5 hour surgery tt/breast lift), but, still no regrets. My one piece of advice would be not to have it until you reach your GOAL weight. I thought I had about 145, and never dreamed I would be in the low 130's.

ETA: You should consider going in for a consultation.

I don't think it's in the budget at the moment, maybe in the future.

YOU LOOK GORGEOUS!