Zevia & Quest Nutritional Bar

[jgr]

What phases would these be allowed in? They both appear to be P3 and P4 friendly, but please correct me if I am wrong. Here are the ingredients.

Zevia Soft Drink (this is Strawberry flavor, but they have a lot of them):
CARBONATED WATER, ERYTHRITOL, NATURAL FLAVORS, CITRIC ACID, REB A (STEVIA EXTRACT).


Quest Protein Bar sweetened with Stevia (Choc chip cookie dough, but they have a ton:
Protein Blend (Whey Protein Isolate, Milk Protein Isolate), Isomalto-Oligosaccharides* (100% Natural Prebiotic Fiber), Almonds, Water, Unsweetened Chocolate, Cocoa Butter, Erythritol, Contains less than 2% of the following: Salt, Sucralose, Stevia, Peanuts, Cashews, Milk, Natural Flavorings

If there is a certain ingredient that makes it not P3 friendly, please point out which one it is so I can get better at identifying them. Thanks!

[shelbyla]

Zevia is fine in both P3 and P2 although I would probably save it for P3.

The Quest bar has both cashews and peanuts in it which (as high carb "nuts") should be saved for P4 unless you are feeling very brave.

[jgr]

Thanks.

I didn't think we had to worry about carbs in p3, just sugar and starch?

[sillyme]

Because some people can be sensitive to nuts they usually recommend adding them in later in P3 and not right at the beginning. Everyone is different and you may be able to tolerate them sooner. I've seen recommended waiting a couple days between adding new things. For example add cheese for a couple days and see how it affects you, then add something else if you've been ok with the cheese.

[shelbyla]

Also peanuts and cashews are not true "nuts" but legumes, thus the waiting til P4. Personally I am kinda addicted to both and can very easily overeat them so I try to only have them as a treat once in a while.

[jgr]

That is interesting. Everything I found said to avoid legumes but it was always listed in bean form, but cashews, peanuts, almonds, etc were all listed as good sources of protein for phase 3 and they recommended them to be in raw form or as an all natural peanut butter.

Now, I'm completely confused lol. Is moderation key with them, or should they be avoided at all times?

So here is another thing I am confused on. I often see lists of sugary/starchy veggies and fruits to avoid, but I also read a lot of recipes that call for these items. I also see several sources thay claim all veggies and fruits are allowed in P3. So do they need to be avoided entirely, or is moderation key? For example, corn or carrots.

[Felina]

I have been having the Atkins bars with no problem. I just have maybe one a week. The one with the caramel/ peanuts/ chocolate is my favorite. Everybody is different though, so proceed with caution. I just figured since they're by Atkins they can't be harmful.

[jgr]

I wish P3 was as simple as P2 hahaha

[shelbyla]

Originally Posted by jgr

That is interesting. Everything I found said to avoid legumes but it was always listed in bean form, but cashews, peanuts, almonds, etc were all listed as good sources of protein for phase 3 and they recommended them to be in raw form or as an all natural peanut butter.

Now, I'm completely confused lol. Is moderation key with them, or should they be avoided at all times?

So here is another thing I am confused on. I often see lists of sugary/starchy veggies and fruits to avoid, but I also read a lot of recipes that call for these items. I also see several sources thay claim all veggies and fruits are allowed in P3. So do they need to be avoided entirely, or is moderation key? For example, corn or carrots.

I think there are a lot of interpretations of P3 out there (and P2 for that matter! haha ). I do think everyone is different and you need to do what is best for you and what your body will tolerate. A lot of people approach P3 with kid gloves--i.e. keeping the same proteins as P2 (chicken, beef, fish) just having fattier versions of them and a larger quantity. Eggs are also great for P3 and the more yolk the better! Ditto the P2 fruits--keep them in P3 and add other low GI fruits like berries and pears. Most green veggies are ok--most typically added are broccoli, green beans, summer squash, and brussels sprouts--as are things like cauliflower.

Dairy and nuts are very often allergens that can cause your weight to go up. Many people add these in SLOWLY to judge how their body reacts. If you eat some and don't have a bump up of more than a pound, you are probably safe. I had a friend who figured out that she could eat white cheese (like monterey jack) but any yellow cheese sent her above her two pound window. As mentioned before, both nuts and cheese are also VERY calorie dense so it's easy or over eat on calories if you have 4oz of cheese or nuts. Not that you should be counting calories--just getting your body gradually accustomed to more than 500.

Some people say that processed foods with less than 1g of sugar per serving are ok. Some people avoid them like the plague. It's all about how your body reacts. A lot of processed foods are very heavy on sodium and chemicals which can cause a weight bump up. Generally speaking, using small amounts of things like Worcestershire sauce or soy sauce or mayo shouldn't hurt you but if you are adding a lot in a recipe, I'd watch your weight like a hawk to see how you do.

Really, the bottom line is, no one can tell you the "right" way to do P3. It's all up to you and what is most important to you and how your body reacts. If you want to add back all sorts of processed meats, like bacon and sausage and lunchmeat, go ahead. If you want to put things with chemicals and preservatives, like canned soup or sausage or Worcestershire sauce, in a recipe, that's up to you. If you want to eat carrots or corn or potatoes for that matter, also ok as long as your body tolerates it. Ditto a block of cheese or a bag of peanuts.

FOR ME, P3 was all about stabilizing. I played it safe in my most successful P3's because quite frankly, P2 is so dang HARD that I didn't want to waste my effort. Why put yourself through the torture of P2 to just go back to eating things that will undo your effort? I avoided processed foods, nuts and too much dairy, really sweet fruit (like pineapple and grapes), ANYTHING with sugar or starch of any type listed in the ingredients (including dressing and mayo and bacon), starchy veggies like corn, root veggies of any sort (including carrots) and peas, and "legume" nuts like peanuts and cashews.

If I were to make a list of what I've eaten in my most successful P3's, it would be the following. I also eat this way most of the time anyway, just because I like it!

Proteins:
Unless other wise stated, prepared roasted, bbq'd, or sauteed with no breading
Eggs, any
Chicken, skin on, dark meat preferred (deep fat frying causes a bump up for me)
Beef, fatty cuts (sirloin, porterhouse, NY strip, ribeye, 15%+ fat ground beef)
Pork, unprocessed (i.e. NOT bacon or sausage)
Lamb
Venison
Game meats
Duck
Fish, any
Shellfish, any

Veggies:
In addition to all P2 veggies (of which I am heartily SICK by the end of P2!)
All lettuces/greens
All cabbages, including Chinese cabbage, endive and bok choy
Green beans
Zucchini/yellow summer squash/patty pan squash
Broccoli
Cauliflower
Brussels sprouts
Sugar snap peas
Avocados

Fruits:
In addition to all P2 fruits
All types of berries
Pears
Asian pears
Melon

Fats:
Olive oil
Butter
Ghee
Coconut oil
Real dressing (no sugar)
Heavy cream
Marscapone cheese

Condiments:
These I use sparingly in P3 (see word "condiment" above! ) but I don't freak out if a recipe calls for a small amount or a dish at a restaurant includes it
Catsup (reduced sugar)
Balsamic vinegar
Cheese
Nuts, sugar free, almonds, pistachios, walnuts, pecans, pignolas
Mayo
Mustard
Bacon

Anyway, I hope that's somewhat helpful! Good luck!!!

[jgr]

Very helpful. I am just so concerned about ruining all of my hard work when I transition over to P3, but I am really looking forward to having a larger variety of foods to choose from. I am scared to death of not stabilizing correctly though, which is why I have asked so many questions.

[shelbyla]

Well I've done pretty well just cooking simple meals with the foods above and enjoying the heck out of smearing my broccoli with 2T of butter and having mixed veggies in my salad with a whole avocado and blue cheese dressing! YUM!

[jgr]

What about Ranch dressing, is that not allowed? I can not find a single one in the store that doesn't list sugar as an ingredient. A lot of them are 1g or 2g of sugar when you look at the nutritional value.

Edit: I did find a package of dry seasoning that I can mix with Duke's sugar free mayo to make my own, but I am worried that I won't eat a whole package quickly enough before it all goes bad and would hate to keep wasting it.

[shelbyla]

Again, there is no "not allowed" list. It's all about how your body reacts to something. You may be fine with regular ranch dressing, you may not be.

How about making half the package of dried seasoning with a half portion of mayo and buttermilk? Freeze the other half of the dry package? That should solve the problem of not using it quickly enough. Just adjust the additions of the mayo etc. to make a smaller amount. Also, I hate to waste food too BUT if you add up the cost of the ingredients of a full batch, even IF you end up throwing some away, I'll bet it's still pretty cheap. But I'm guessing that if you put it in your fridge, it will keep for months. I make homemade dressings all the time and they keep fine.

I recently found a ranch dressing at Albertson's here in CA that is sugar free. Not sure where you live but you could probably order it online or find a local provider. I don't have the brand handy but I will look at it tonight and post the name later.

[shelbyla]

Yay for the internet! I found it! Bolthouse Farms Ranch and Bolthouse Farms Salsa Ranch. Neither with sugar although they do have pineapple juice as a sweetener. Better than corn syrup or sugar!

[jgr]

I thought there was a "not allowed list" because protocol says no sugar or starch?

[jgr]

I will look into that. We don't have a publix, Winn Dixie, or albertsons here like we did in FL. We have piggly wiggly, food lion, and Harris teeter. Harris teeter use to have sugar free dressings but quit carrying them a month or two ago. Haven't seen any at FL or PW.

[shelbyla]

Originally Posted by jgr

I thought there was a "not allowed list" because protocol says no sugar or starch?

Nope--that's all the protocol says, "no sugar, no starch," so that's why there are so many different interpretations. If you want to try something, try it. See how you do. Worst that can happen is you gain a pound and then you find out that your body doesn't like whatever it was that you ate so you know to stay away from it for a while. Don't stress so much over it. Stress is bad for your weight...

[shelbyla]

If you are looking for a "not allowed list" (specifically), here is MY version (off the top of my head)...

Do not eat...

Starches
Rice (any) or rice products
Quinoa
Bulgar
Corn meal or corn products
Wheat in any form
Pasta
Bread

Starchy vegetables
Potatoes, regular or sweet
Turnips
Parsnips
Beets
Carrots
Corn
Peas
Other root vegetables (jerusalem artichokes, etc.)
Winter squash or pumpkin

Legumes and nuts
Lentils
Kidney beans
Garbanzo beans (chickpeas)
Great white northern beans
Split peas
Navy beans
Black beans
Any legume type beans in a can
Peanuts
Cashews

Fruit
Dried fruit, any
Pineapple
Grapes
Guava
Papaya
Kiwi
Watermelon

Sugars
Sugar, white, brown or natural
Corn syrup
HFCS (high fructose corn syrup)
Maltose, dextrose, frustose, or other -oses
Maple syrup
Molasses
Agave nectar
Coconut sugar

Eat sparingly
Artificial sweeteners
Fruit juices
Processed meats
Canned or bottled fruits, veggies, or sauces
Nuts
Cheese

[jgr]

Originally Posted by shelbyla

Nope--that's all the protocol says, "no sugar, no starch," so that's why there are so many different interpretations. If you want to try something, try it. See how you do. Worst that can happen is you gain a pound and then you find out that your body doesn't like whatever it was that you ate so you know to stay away from it for a while. Don't stress so much over it. Stress is bad for your weight...

I just wasn't sure (if following protocol) how much of these things is too much, for example the sugar in salad dressings is very minimum but still existent so would he state that it may cause stabilization issues and ban it? Guess I have just read so many "warnings" about how messing up phase three can ruin the stabilization process. Makes me beyond paranoid.

[shelbyla]

Totally get it! You'll be ok if you stick to whole foods with plenty of yummy fats! To me, there is a lot of variety in the list above. I wish Dr. S was still around to ask--oh, how I wish he were! But first I'd give him a big ole kiss on his little bald head for discovering hCG and allowing me to lose 70 pounds!

[jgr]

He really was a genius for figuring this all out