R1P4D? 207.5
Monday morning and the scale says 207.5. So the cookies have taken their toll. I will be eating clean today, not to hard since I am back to work.
Monday, December 27, 2010
Sunday, December 26, 2010
R1P4D2 Sunday 207.7
Sunday morning and the scale says 207.7 pounds. Still under my LDW of 208 so no worries. I made it through P3 without going over 208, stabilizing really well so I didn't have to do any correction days.
Yesterday, Christmas Day, I started Phase 4 (P4) Maintenance Phase where I can eat anything with no restrictions, controlled by daily weighings and correction days if ever 2 pounds over LDW of 208.
In the morning I baked 4 kinds of cookies with my daughter to give away as gifts (Seven Layer Bars, Chocolate Chip Cookies, Peanut Butter Cookies and Sugar Cookies.) I was hardly tempted at all to try the batters, think I only had one small sample of the sugar cookie dough. I did however indulge in several cookies much later in the day, my guess is 4 bars, 2 chocolate chip, 3 peanut butter and 4 small butter cookies that a girl friend brought over for us.
After all that, I am only up a half pound. I also had a 2 egg cheddar tomato sausage omelet and salmon with radish hash browns.
I have not spent a lot of time preparing for Phase 4. It worries me that I might revert to my old eating habits. I definately feel an attraction toward healthy foods but having no restrictions on what I can eat makes meal planning more complicated. I like having a short list of acceptable foods. So what I propose to do is rely on my P2 food list for my primary foods and add healthy other foods a little and unhealthy foods in rarely. I'll see how that goes for a while.
Yesterday, Christmas Day, I started Phase 4 (P4) Maintenance Phase where I can eat anything with no restrictions, controlled by daily weighings and correction days if ever 2 pounds over LDW of 208.
In the morning I baked 4 kinds of cookies with my daughter to give away as gifts (Seven Layer Bars, Chocolate Chip Cookies, Peanut Butter Cookies and Sugar Cookies.) I was hardly tempted at all to try the batters, think I only had one small sample of the sugar cookie dough. I did however indulge in several cookies much later in the day, my guess is 4 bars, 2 chocolate chip, 3 peanut butter and 4 small butter cookies that a girl friend brought over for us.
After all that, I am only up a half pound. I also had a 2 egg cheddar tomato sausage omelet and salmon with radish hash browns.
I have not spent a lot of time preparing for Phase 4. It worries me that I might revert to my old eating habits. I definately feel an attraction toward healthy foods but having no restrictions on what I can eat makes meal planning more complicated. I like having a short list of acceptable foods. So what I propose to do is rely on my P2 food list for my primary foods and add healthy other foods a little and unhealthy foods in rarely. I'll see how that goes for a while.
Tuesday, December 21, 2010
R1P3D18 206.9 Tuesday
It's Tuesday morning and the scale says 206.9 pounds. I am still 1.1 pound under my LDW of 208, so I am stabilizing just fine. I haven't had to do a correction day yet!
Yesterday, Monday, I had a whole vanilla Jay Robb shake with 4 strawberries, 5 ounces of tilapia with 1 ounce of cream cheese and spices, 2/3 cup of vidalia onion casserole (onions, egg and heavy cream topped with cheddar cheese), snacked on 1/4 cup macadamias, 16 pork rinds with guacamole (avocado and 3 Tbs sour cream), and for dinner a 4 ounce rib eye steak, spinach with 2 Tbs feta, 1 Tbs bleu cheese dressing, 15 asparagus spears, 1/2 cup peaches and blackberries with 2 Tbs coconut milk ice cream and 1/2 Jay Robb vanilla shake with 3 Tbs Ghiradelli cocoa. 1964 calories total. 26% protein, 14% carbs (71gm), 60% fat.
Yesterday, Monday, I had a whole vanilla Jay Robb shake with 4 strawberries, 5 ounces of tilapia with 1 ounce of cream cheese and spices, 2/3 cup of vidalia onion casserole (onions, egg and heavy cream topped with cheddar cheese), snacked on 1/4 cup macadamias, 16 pork rinds with guacamole (avocado and 3 Tbs sour cream), and for dinner a 4 ounce rib eye steak, spinach with 2 Tbs feta, 1 Tbs bleu cheese dressing, 15 asparagus spears, 1/2 cup peaches and blackberries with 2 Tbs coconut milk ice cream and 1/2 Jay Robb vanilla shake with 3 Tbs Ghiradelli cocoa. 1964 calories total. 26% protein, 14% carbs (71gm), 60% fat.
Monday, December 20, 2010
R1P3D17 206.8 Monday
It's Monday morning and the scale says 206.8 so I am still under my LDW of 208.0. Last night I made a roasted chicken with skin! yum dinner to share with friends. They brought cookies, mmm I had to have one, okay two (they are small), and I had lots of fatty foods. It was great, and I even drank a glass of white wine.
So here's the foods I had yesterday Sunday, 1/2 Jay Robb strawberry smoothie, 2 eggs, 2 slices of bacon, some diced spinach and tomato, 2 ounces macadamia nuts, 2 cups pork rinds with 3 oz veggie dip (sour cream and mayo with no sugar salsa, dill), chicken thigh with skin, 1 cup of onion casserole (sweet onions, cream, egg, cheddar cheese - all baked), made roasted redskin potatos but didn't have any myself, 4 oz piesporter wine, 2 butter cookies, 1/2 cup of baked peaches and blackberries with 2 Tbs no sugar vanilla coconut milk ice cream, yum! 2607 calories by Lose It estimate. 17% protein (103 gms) 14% carbs (84 gms) 70% fat. The butter cookies were definately off P3 but I was ready to do a correction day just to be able to taste a Christmas cookie! Lucky for me I didn't have to!
My daughter has been home from college for the holidays, so I missed a few blog entries. But I have been staying on plan and feeding her the same as I've been eating and teaching her some of the tips for healthier eating that I have learned.
Sunday morning I weighed 206.2 and on Saturday I ate:
Saturday morning I weighed 205.7 and on Friday I met a friend for lunch at the mall food court.
Friday morning I weighed 206.0 and on Thursday I ate 2 eggs with spinach, 3 bacon slices, 1/2 Jay Robb shake,
So here's the foods I had yesterday Sunday, 1/2 Jay Robb strawberry smoothie, 2 eggs, 2 slices of bacon, some diced spinach and tomato, 2 ounces macadamia nuts, 2 cups pork rinds with 3 oz veggie dip (sour cream and mayo with no sugar salsa, dill), chicken thigh with skin, 1 cup of onion casserole (sweet onions, cream, egg, cheddar cheese - all baked), made roasted redskin potatos but didn't have any myself, 4 oz piesporter wine, 2 butter cookies, 1/2 cup of baked peaches and blackberries with 2 Tbs no sugar vanilla coconut milk ice cream, yum! 2607 calories by Lose It estimate. 17% protein (103 gms) 14% carbs (84 gms) 70% fat. The butter cookies were definately off P3 but I was ready to do a correction day just to be able to taste a Christmas cookie! Lucky for me I didn't have to!
My daughter has been home from college for the holidays, so I missed a few blog entries. But I have been staying on plan and feeding her the same as I've been eating and teaching her some of the tips for healthier eating that I have learned.
Sunday morning I weighed 206.2 and on Saturday I ate:
Saturday morning I weighed 205.7 and on Friday I met a friend for lunch at the mall food court.
Friday morning I weighed 206.0 and on Thursday I ate 2 eggs with spinach, 3 bacon slices, 1/2 Jay Robb shake,
Thursday, December 16, 2010
R1P3D13 Thursday 205.2
It's Thursday morning and the scale says 205.2. I think the loss is due to not drinking enough water because I ate a LOT yesterday 2200 calories! We were running around all day and didn't get to eat lunch. I wouldn't be surprised to gain some of it back today.
Here is what I ate yesterday, Wednesday, I ate 1/2 Jay Robb vanilla shake made with stevia, water and ice, 2 eggs, 1 cup cooked cauliflower with 1 ounce chedder cheese, 16 raw whole almonds, 1 Tbs coconut butter, 6 ounces 90% ground beef burger, 1 ounce cheddar cheese, 1 cup cucumber diced, 1 tsp ranch dressing, 1 Jay Robb vanilla protein shake made with stevia, 1 cup coconut milk and 1/2 heavy whipping cream (to boost my calories and fat for the day since I had skipped lunch.) Total 2218 calories most of them from the heavy cream shake which was 1000 calories alone!
Wednesday morning I weighed 205.9 and on Tuesday I ate 1357 calories, 1/2 Jay Robb vanilla shake made with 3 strawberries, stevia, water and ice, 2 eggs, 3 slices of bacon, 2 cups raw spinach cooked and 2 tsp coconut oil for breakfast, 7 large shrimp (30-40/lb), 3 slices of bacon, 1/2 cup diced avocado, 1/4 cup diced tomato, 2 cups spinach raw, 1 Tbs blue cheese crumbles and 2 tsp bleu cheese dressing for lunch, and for dinner 4 ounces grilled chicken breast, 1 cup cauliflower, 1 ounce cheddar cheese and 1/2 Jay Robb shake with water, ice and cocoa and chocolate stevia.
Here is what I ate yesterday, Wednesday, I ate 1/2 Jay Robb vanilla shake made with stevia, water and ice, 2 eggs, 1 cup cooked cauliflower with 1 ounce chedder cheese, 16 raw whole almonds, 1 Tbs coconut butter, 6 ounces 90% ground beef burger, 1 ounce cheddar cheese, 1 cup cucumber diced, 1 tsp ranch dressing, 1 Jay Robb vanilla protein shake made with stevia, 1 cup coconut milk and 1/2 heavy whipping cream (to boost my calories and fat for the day since I had skipped lunch.) Total 2218 calories most of them from the heavy cream shake which was 1000 calories alone!
Wednesday morning I weighed 205.9 and on Tuesday I ate 1357 calories, 1/2 Jay Robb vanilla shake made with 3 strawberries, stevia, water and ice, 2 eggs, 3 slices of bacon, 2 cups raw spinach cooked and 2 tsp coconut oil for breakfast, 7 large shrimp (30-40/lb), 3 slices of bacon, 1/2 cup diced avocado, 1/4 cup diced tomato, 2 cups spinach raw, 1 Tbs blue cheese crumbles and 2 tsp bleu cheese dressing for lunch, and for dinner 4 ounces grilled chicken breast, 1 cup cauliflower, 1 ounce cheddar cheese and 1/2 Jay Robb shake with water, ice and cocoa and chocolate stevia.
Tuesday, December 14, 2010
GERD and Apple Cider Vinegar
So in Phase 3 around Day 7, the GERD did come back, slowly at first and then there were a couple bedtimes where I had to sit on the bed side and guzzle down glasses of water and wait for it to subside. It's painful and I worried that it is harming my insides. I'm not sure exactly what foods trigger it, certainly coffee and probably fats and some proteins. I was worried about Phase 4 and re-introducing starch and sugar, which are triggers too.
I started searching the web for answers to how I could deal with this in a healthy way and not go back to depending on acid blockers forever.
First I read that it could be that my stomach just can not digest food. That makes sense to me for many reasons because I have always had a sensitive stomach and I reasoned that if I could get my hypothalmus so out of whack, I may have done the same with my digestive track. So I lack something that helps me to digest foods.
Then the one thing that stood out to me most, since it fit in with advice I heard from HCG experts, was that people kept saying that drinking apple cider vinegar gives immediate relief to heartburn. I liked this idea since it was inexpensive, real food and it is easy to do. So I tried it and YES it works.
I drink a few sips from a glass of 4 ounces of warm water with 1 teaspoon of ACV before or after (almost) every meal or whenever I feel symptoms. I keep a glass of it around to sip on. I now pack a 2 ounce bottle of ACV in my purse and ask for hot water at restaurants in case I feel acid coming on. As soon as I drink it the acid is gone. I was at a movie and just took a swig from the bottle and that took care of it. Some may think ACV tastes bad, and I will admit that straight ACV is very potent, but compared to acid relux it's a walk in the park. Mixed with water it has a sour malt flavor (like beer) which is not unpleasant. Knowing how good it is for me makes me like it even more.
Now I can enjoy my foods and eat without worry. I have found a way to live with GERD. I don't know the long term effect of taking apple cider vinegar daily. I read that it is like eating an apple a day. My hope is that maybe the good properties of ACV will help my system to restore it's digestive abilities. I will keep reading for new information to improve that, but I am happy that for now anyway I have found this home remedy that helps me to avoid the acid reflux.
I started searching the web for answers to how I could deal with this in a healthy way and not go back to depending on acid blockers forever.
First I read that it could be that my stomach just can not digest food. That makes sense to me for many reasons because I have always had a sensitive stomach and I reasoned that if I could get my hypothalmus so out of whack, I may have done the same with my digestive track. So I lack something that helps me to digest foods.
Then the one thing that stood out to me most, since it fit in with advice I heard from HCG experts, was that people kept saying that drinking apple cider vinegar gives immediate relief to heartburn. I liked this idea since it was inexpensive, real food and it is easy to do. So I tried it and YES it works.
I drink a few sips from a glass of 4 ounces of warm water with 1 teaspoon of ACV before or after (almost) every meal or whenever I feel symptoms. I keep a glass of it around to sip on. I now pack a 2 ounce bottle of ACV in my purse and ask for hot water at restaurants in case I feel acid coming on. As soon as I drink it the acid is gone. I was at a movie and just took a swig from the bottle and that took care of it. Some may think ACV tastes bad, and I will admit that straight ACV is very potent, but compared to acid relux it's a walk in the park. Mixed with water it has a sour malt flavor (like beer) which is not unpleasant. Knowing how good it is for me makes me like it even more.
Now I can enjoy my foods and eat without worry. I have found a way to live with GERD. I don't know the long term effect of taking apple cider vinegar daily. I read that it is like eating an apple a day. My hope is that maybe the good properties of ACV will help my system to restore it's digestive abilities. I will keep reading for new information to improve that, but I am happy that for now anyway I have found this home remedy that helps me to avoid the acid reflux.
R1P3D11 Tuesday 206.7
Wow, it's been a busy few days. Saturday was garage sale day, Sunday Morgan came home from FSU, and yesterday I some work to do and then we went shopping. Whew! So I need to catch up the blog entries.
R1P3D8 Saturday morning weight 205.9
On Friday I ate an omelet of 1 egg, 2 whites, parmesan and mozzarella cheeses, spinach, tomato, mushrooms. For lunch I ate 6 ounces of tilapia and drank half a Muscle Milk (it wan't very good), sancked on 16 almonds, and for dinner I had shrimp on spinach salad with avocado, bacon, tomato and drizzled with a dressing of coconut oil and apple cider vinegar.
R1P3D9 Sunday morning weight 206.0
On Saturday I ate 2 eggs and a protein shake during the garage sale, then after the sale and taking what didn't sell to charity, we went to lunch at Denny's and I had the Tilapia Ranchero (A seasoned white fish fillet grilled and topped with freshly made pico de gallo and diced avocado) with double side of spinach and a side skewer of grilled shrimp. YUMMY!!! For dinner I made a 2 egg omelet with shrimp, bacon, avocado, mozzarella and parmesan and a side of roasted asparagus. Topped it all with a protein shake with 4 strawberries for 1550 calories in all, seems like more doesn't it?
R1P3D10 Monday morning weight 207.0
So yesterdays feasting got me up a pound which is good to be closer to my stabilization weight of 208.0 (LDW Last Dose Weight.) In Phase 3 we are not supposed to lose weight, just stay within +/- 2.0 pounds of LDW. Sunday I ate 2 eggs and a Jay Robb protein shake with 3 strawberries for breakfast, a lean 100 gram ground beef burger with blue cheese crumbles for lunch, 5 chicken wings (fried not breaded) and half of a small chef salad with ranch and blue cheese dressings for dinner, and snacked on 10 almonds and 1 Tbs coconut butter (not P3 compliant but so yummy) and a half a protein shake for dessert. 1300 calories total.
R1P3D11 Tuesday morning weight 206.7
Monday I ate an egg (last one in the fridge!), 2 bacon slices, 1/2 Jay Robb shake with 4 strawberries, 5 chicken wings with blue cheese and 1/2 cup salad with 1 tsp ranch, 6 ounces roasted chicken breast with 1 cup romaine and 2 tsp ranch for dinner. I snacked on 10 almonds and 1 Tbs coconut butter. Total 1150 calories.
R1P3D8 Saturday morning weight 205.9
On Friday I ate an omelet of 1 egg, 2 whites, parmesan and mozzarella cheeses, spinach, tomato, mushrooms. For lunch I ate 6 ounces of tilapia and drank half a Muscle Milk (it wan't very good), sancked on 16 almonds, and for dinner I had shrimp on spinach salad with avocado, bacon, tomato and drizzled with a dressing of coconut oil and apple cider vinegar.
R1P3D9 Sunday morning weight 206.0
On Saturday I ate 2 eggs and a protein shake during the garage sale, then after the sale and taking what didn't sell to charity, we went to lunch at Denny's and I had the Tilapia Ranchero (A seasoned white fish fillet grilled and topped with freshly made pico de gallo and diced avocado) with double side of spinach and a side skewer of grilled shrimp. YUMMY!!! For dinner I made a 2 egg omelet with shrimp, bacon, avocado, mozzarella and parmesan and a side of roasted asparagus. Topped it all with a protein shake with 4 strawberries for 1550 calories in all, seems like more doesn't it?
R1P3D10 Monday morning weight 207.0
So yesterdays feasting got me up a pound which is good to be closer to my stabilization weight of 208.0 (LDW Last Dose Weight.) In Phase 3 we are not supposed to lose weight, just stay within +/- 2.0 pounds of LDW. Sunday I ate 2 eggs and a Jay Robb protein shake with 3 strawberries for breakfast, a lean 100 gram ground beef burger with blue cheese crumbles for lunch, 5 chicken wings (fried not breaded) and half of a small chef salad with ranch and blue cheese dressings for dinner, and snacked on 10 almonds and 1 Tbs coconut butter (not P3 compliant but so yummy) and a half a protein shake for dessert. 1300 calories total.
R1P3D11 Tuesday morning weight 206.7
Monday I ate an egg (last one in the fridge!), 2 bacon slices, 1/2 Jay Robb shake with 4 strawberries, 5 chicken wings with blue cheese and 1/2 cup salad with 1 tsp ranch, 6 ounces roasted chicken breast with 1 cup romaine and 2 tsp ranch for dinner. I snacked on 10 almonds and 1 Tbs coconut butter. Total 1150 calories.
Friday, December 10, 2010
R1P3D7 Friday 206.6
It's Friday morning and the scale says 206.6.
Yesteday I had a half of a Jay Robb protein shake, a omelet with one egg and two whites, 1 slice bacon, 2 Tbs parmesan, 1 handful spinach, and a diced tomato, a spinach salad with 5 ounce chicken breast, 1 Tbs bllue cheese, 1 Tbs olive oil and apple cider vinegar, 1 slice bacon, 1/2 cup mushrooms, 1/4 cup onions, tea with moo and stevia, a string cheese stick and a baby bell cheese, 10 almonds, 1/2 Tbs peanut butter, 2 Tbs coconut oil, 2 Tbs flax seeds, 6 ounce ground beef, 1/4 avocado, 1/4 cup greek yogurt. 1725 calories.
Yesteday I had a half of a Jay Robb protein shake, a omelet with one egg and two whites, 1 slice bacon, 2 Tbs parmesan, 1 handful spinach, and a diced tomato, a spinach salad with 5 ounce chicken breast, 1 Tbs bllue cheese, 1 Tbs olive oil and apple cider vinegar, 1 slice bacon, 1/2 cup mushrooms, 1/4 cup onions, tea with moo and stevia, a string cheese stick and a baby bell cheese, 10 almonds, 1/2 Tbs peanut butter, 2 Tbs coconut oil, 2 Tbs flax seeds, 6 ounce ground beef, 1/4 avocado, 1/4 cup greek yogurt. 1725 calories.
R1P3D6 Thursday 205.7
It's Thursday morning and the scale says 205.7 and is still going down. I am now more than 2 pounds below my LDW. I need to increase my calories to around 1700.
Yesterday I ate a Jay Robb strawberry protein drink, 7 ounces corned beef, 12 ounces squash and mushrooms, string cheese stick, tea with a moo, 1 Tbs peanut butter and 1 Tbs protein powder, spinach salad with 8 shrimp, 1/4 avocado, 1 slice bacon, 2 Tbs dressing of coconut oil and apple cider vinegar with a couple drops of stevia.
Yesterday I ate a Jay Robb strawberry protein drink, 7 ounces corned beef, 12 ounces squash and mushrooms, string cheese stick, tea with a moo, 1 Tbs peanut butter and 1 Tbs protein powder, spinach salad with 8 shrimp, 1/4 avocado, 1 slice bacon, 2 Tbs dressing of coconut oil and apple cider vinegar with a couple drops of stevia.
R1P3D5 Wednesday 206.6
It's Wednesday morning and the scale says 206.6. I am having a hard time eating the full 1700 calories.
Yesterday I ate 2 eggs with 1 slice of bacon, 7 ounces turkey breast meat with a litte gravy, field greens, ranch dressing, 1/2 c green beans and 1 pat of butter, 6 ounces salmon, 8 ounce asparagus dusted with parmesan cheese, 16 almonds, 1 Tbs protein powder, 1 Tbs peanut butter, 1 cup of coffee black.
Yesterday I ate 2 eggs with 1 slice of bacon, 7 ounces turkey breast meat with a litte gravy, field greens, ranch dressing, 1/2 c green beans and 1 pat of butter, 6 ounces salmon, 8 ounce asparagus dusted with parmesan cheese, 16 almonds, 1 Tbs protein powder, 1 Tbs peanut butter, 1 cup of coffee black.
Tuesday, December 7, 2010
R1P3D4 Tuesday 206.9
Tuesday and the scale says 206.9. I'm working on my meals, foods and menu.
Yesterday, Monday, I had a 2 egg omelet with tomato, spinach and onion, coffee with stevia, chicken and spinach salad with blue cheese dressing, 4 coconut almond candies, 3 meatballs (6 oz) in tomato sauce.
So after dinner I had some acid reflux and bloating and had to drink 2 large glasses of water, take a digestive enzymes capsule and stay up until it went away around 1 a.m. I learned that I am going to have to be careful with tomato too late in the day.
Yesterday, Monday, I had a 2 egg omelet with tomato, spinach and onion, coffee with stevia, chicken and spinach salad with blue cheese dressing, 4 coconut almond candies, 3 meatballs (6 oz) in tomato sauce.
So after dinner I had some acid reflux and bloating and had to drink 2 large glasses of water, take a digestive enzymes capsule and stay up until it went away around 1 a.m. I learned that I am going to have to be careful with tomato too late in the day.
R1P3D3 Monday
It's Monday and the scale reads 207.1, still under my LDW of 208, but gained 0.6 pounds from yesterday. Not sure why. Only ate 1550 calories of 1700, but too much fat. It's hard to get the right balance of foods. I really need to get some menus and recipes.
Yesterday I had 2 eggs with ricotta, bacon, spinach and 1T olive oil. Coffee with cream. For lunch I had trout, and onion strings. meatballs and spaghetti sauce, cauliflower, parmesan, and I snacked on 2 almonds, string cheese, and 2 T coconut butter (woah that stuff is a-maz-ing but lots of calories and fat.)
Yesterday I had 2 eggs with ricotta, bacon, spinach and 1T olive oil. Coffee with cream. For lunch I had trout, and onion strings. meatballs and spaghetti sauce, cauliflower, parmesan, and I snacked on 2 almonds, string cheese, and 2 T coconut butter (woah that stuff is a-maz-ing but lots of calories and fat.)
Sunday, December 5, 2010
R1P3D2 P3 Foods
Today is Sunday morning and the scale says 206.5 so my weight is holding at 1.5 pounds under LDW which is good news! Especially since I am struggling with the change from P2 to P3. Having to eat a LOT more food is making my stomach a bit queasy. Also, I'm still somewhat confused about what to eat. I made a list from the Atkins induction food list and from other things I have read.
Yesterday I ate about 1400 calories I estimate. I had a chocolate Jay Robb smoothie made with ice and water, leftover 100 gm chicken with diced cuke, tomato and onions, then I went food shopping and had a string cheese, went to an early dinner at Paneras and had a You Pick Two of a bowl of onion soup, a half a roast beef sandwich with cheddar, tomato, onion. Didn't eat the sandwich roll, the bread or the croutons. Got home and tallied my calories and realized I needed to eat more so I had 2 eggs and tried 1 Tbs each of the peanut butter and the cocoa butter I bought earlier, YUM!
It seems like a lot of food for 1400 calories. And it seems hard to get enough protein. I am going to use the iPhone LoseIt! App to record my foods because it does a good job of tallying by protein, fat and carb grams.
To maintain my weight I should eat 1700 calories a day which seems like a LOT. I should strive for the calories to be divided in 60% protein, 30% fat and 10% carbs. That translates to a minimum of twice the amount of protein that was allowed in P2 - between 100 to 125 grams of protein content (which is at least 400 gms protein foods by weight uncooked.) In P2 we had about 7 ounces total protein for the day so that means in P3 we need at least 14 ounces. I do get 3 meals instead of the 2 allowed in P2. So that is 5-7 ounces per meal. Or have some protein in my snacks. Two meals was just so much easier to keep track of but I am not sure I can eat enough at just two meals.
I found this on the web:
These are from Linda Prinster's "HCG Weight Loss Cure Guide"
Recommended things for the FIRST week of p3:
Stop fruits and breadsticks first week
Have cream in your coffee if you like...continue lots of water
Add Salmon, trout, shrimp scampi.
Use butter, oil, or cooking spray in the frying pan
Add a small breakfast like an egg or 2...like a 2 egg omelette..load it up.
Change the proteins to 6-8oz per meal. Example:
Lunch..protein, small salad, real dressing, veggies of choice...
Salad can be mixture of favorite things...no sugar..nor starch
Dinner...Same as lunch. Protein, salad, veggies
Try to eat a little at each meal and get a mid morning and afternoon snack.
Phase 3 Snacks to bring to work (no more Grissini or Melba!):
- Almonds
- String Cheese (refrig)
- Maries Blue Cheese for lunch salad
- some Chocolate Delite or Coconut Cups
- Cream for coffee (or drink it black)
Yesterday I ate about 1400 calories I estimate. I had a chocolate Jay Robb smoothie made with ice and water, leftover 100 gm chicken with diced cuke, tomato and onions, then I went food shopping and had a string cheese, went to an early dinner at Paneras and had a You Pick Two of a bowl of onion soup, a half a roast beef sandwich with cheddar, tomato, onion. Didn't eat the sandwich roll, the bread or the croutons. Got home and tallied my calories and realized I needed to eat more so I had 2 eggs and tried 1 Tbs each of the peanut butter and the cocoa butter I bought earlier, YUM!
It seems like a lot of food for 1400 calories. And it seems hard to get enough protein. I am going to use the iPhone LoseIt! App to record my foods because it does a good job of tallying by protein, fat and carb grams.
To maintain my weight I should eat 1700 calories a day which seems like a LOT. I should strive for the calories to be divided in 60% protein, 30% fat and 10% carbs. That translates to a minimum of twice the amount of protein that was allowed in P2 - between 100 to 125 grams of protein content (which is at least 400 gms protein foods by weight uncooked.) In P2 we had about 7 ounces total protein for the day so that means in P3 we need at least 14 ounces. I do get 3 meals instead of the 2 allowed in P2. So that is 5-7 ounces per meal. Or have some protein in my snacks. Two meals was just so much easier to keep track of but I am not sure I can eat enough at just two meals.
I found this on the web:
These are from Linda Prinster's "HCG Weight Loss Cure Guide"
Recommended things for the FIRST week of p3:
Stop fruits and breadsticks first week
Have cream in your coffee if you like...continue lots of water
Add Salmon, trout, shrimp scampi.
Use butter, oil, or cooking spray in the frying pan
Add a small breakfast like an egg or 2...like a 2 egg omelette..load it up.
Change the proteins to 6-8oz per meal. Example:
Lunch..protein, small salad, real dressing, veggies of choice...
Salad can be mixture of favorite things...no sugar..nor starch
Dinner...Same as lunch. Protein, salad, veggies
Try to eat a little at each meal and get a mid morning and afternoon snack.
Phase 3 Snacks to bring to work (no more Grissini or Melba!):
- Almonds
- String Cheese (refrig)
- Maries Blue Cheese for lunch salad
- some Chocolate Delite or Coconut Cups
- Cream for coffee (or drink it black)
Saturday, December 4, 2010
R1P3D1 Phase 3
Round 1 Phase 2 Stats (10/22/10 to 12/3/2010):
Pounds - Starting Weight : 231.0 Last Dose Weight : 208.0 Pounds Lost : 23.0
Inches - Starting Inches : 357.5 Ending Inches : 329.0 Inches Lost : 28.5
I made it to Phase 3! The last 72 hours without HCG were not too bad at all. Today is Saturday morning and the scale reads 206.5, down 0.3 which is good seeing as how I had my first P3 meal last night and it was about 800 calories!
Yesterday, Friday, I had a strawberry smoothie, chicken with spinach salad, 4 grissini, coffee with moo and stevia, and for my first P3 dinner I had 3 slices of no sugar bacon, 100 gm shrimp, 2 handfuls of spinach and 2 eggs, 2 Tbs olive oil, garlic, 1 oz of cream cheese all sauteed into a yummy frittata. I need to be sure to get enough protein and fat and absolutely NO SUGAR OR STARCH. It was filling and I felt some GERD reaction, scratchy esophagus and some acid coming up but it subsided after a few hours and as the food moved into my lower stomach. I think the culprit was the bacon so I am going to use what I have left sparingly crumbled into salads and omelets as a seasoning. The dinner was about 800 calories and the scale didn't budge this morning. Sometimes it shows up the next day so I'll see what tomorrow brings.
Thursday was really busy. On Friday morning the scale read 206.8, up 0.2. I had 1/2 orange, grilled chicken, 4 grissini, coffee with stevia, lean steak burger, roasted garlic asparagus. After my meager lunch I was hungry but I just pushed down a lot of water and felt fine.
Today I am studying P3 guides and shopping and cooking for the week. Each phase takes some work to understand and customize to my food preferences but its worth it.
Pounds - Starting Weight : 231.0 Last Dose Weight : 208.0 Pounds Lost : 23.0
Inches - Starting Inches : 357.5 Ending Inches : 329.0 Inches Lost : 28.5
I made it to Phase 3! The last 72 hours without HCG were not too bad at all. Today is Saturday morning and the scale reads 206.5, down 0.3 which is good seeing as how I had my first P3 meal last night and it was about 800 calories!
Yesterday, Friday, I had a strawberry smoothie, chicken with spinach salad, 4 grissini, coffee with moo and stevia, and for my first P3 dinner I had 3 slices of no sugar bacon, 100 gm shrimp, 2 handfuls of spinach and 2 eggs, 2 Tbs olive oil, garlic, 1 oz of cream cheese all sauteed into a yummy frittata. I need to be sure to get enough protein and fat and absolutely NO SUGAR OR STARCH. It was filling and I felt some GERD reaction, scratchy esophagus and some acid coming up but it subsided after a few hours and as the food moved into my lower stomach. I think the culprit was the bacon so I am going to use what I have left sparingly crumbled into salads and omelets as a seasoning. The dinner was about 800 calories and the scale didn't budge this morning. Sometimes it shows up the next day so I'll see what tomorrow brings.
Thursday was really busy. On Friday morning the scale read 206.8, up 0.2. I had 1/2 orange, grilled chicken, 4 grissini, coffee with stevia, lean steak burger, roasted garlic asparagus. After my meager lunch I was hungry but I just pushed down a lot of water and felt fine.
Today I am studying P3 guides and shopping and cooking for the week. Each phase takes some work to understand and customize to my food preferences but its worth it.
Thursday, December 2, 2010
R1P2D42 Still Losing
It's Thursday morning and the scale says 206.6 pounds. I'm still within the 2 pound range so no correction is needed.
Yesterday I ate a strawberry smoothie, coffee with stevia (no moo), chicken and romaine with 1 teaspoon ranch dressing, 2 grissini, 1/3 Atkins bar, fajita spiced chicken and sauteed onions.
I found out that the Mini-moo which is really half and half was off protocol due to the sugar in it. I should have been using whole milk. I'll know for Round 2.
Yesterday I ate a strawberry smoothie, coffee with stevia (no moo), chicken and romaine with 1 teaspoon ranch dressing, 2 grissini, 1/3 Atkins bar, fajita spiced chicken and sauteed onions.
I found out that the Mini-moo which is really half and half was off protocol due to the sugar in it. I should have been using whole milk. I'll know for Round 2.
Wednesday, December 1, 2010
R1P2D41 LDW is 208 pounds
It's Wednesday morning and the scale says 208.0 pounds. So my Last Dose Weight is 208.0 for Round 1. That is a total loss of 23.0 pounds. Yay!! I love HCG! So 208.0 pounds is where I should stabilize until I start Round 2. If I go 2 pounds over or under I will need to immediately that day do a correction day.
Round 2 will start on January 14 after 3 weeks of P3 and 3 weeks of P4.
Today begins the 72 hours after my last dose when I have to continue on P2 without taking the HCG and before I can eat the first P3 meal. The HCG should stay in my body for that long. I hope so. I will be drinking a lot of water.
Yesterday I had a strawberry smoothie, coffee with moo and stevia, chicken and spinach salad, 2 grissini, chicken and salsa and no-crust apple pie.
Round 2 will start on January 14 after 3 weeks of P3 and 3 weeks of P4.
Today begins the 72 hours after my last dose when I have to continue on P2 without taking the HCG and before I can eat the first P3 meal. The HCG should stay in my body for that long. I hope so. I will be drinking a lot of water.
Yesterday I had a strawberry smoothie, coffee with moo and stevia, chicken and spinach salad, 2 grissini, chicken and salsa and no-crust apple pie.
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