News Forums Nutrition Ask Nutritionist Phase 3 adding in grains and fats

5 replies, 2 voices Last updated by Jessica Romeo 7 years, 10 months ago
Viewing 6 posts - 1 through 6 (of 6 total)
  • Author
    Posts
  • #8230

    Cassie Giddings
    Participant
    @cassie
    Karma Coins: 535

    Copied from Phase 3 column, but its a question for the nutritionist, thank you!
    What is your suggestion for adding in grains and fats? How many servings when and where?
    Okay, so here we go, starting phase 3 on Monday.

    ON Phase 2, limited Grains to occasional Mary’s gone crackers and oatmeal, no bread or rice.
    Tracking Fats, I see the trend was in olive oil, coconut oil, dressings, avocados, nuts and added in chia seeds and flax oil on occasion.

    I’m working to better understand the balance of food in the diet here! Any suggestions would be helpful.
    40C – book says dark rice, wheat breads and veggies.
    30P – assume we stick to the 5 protein a day servings?
    30F – this diet taught me to use less olive oil.

    I will say the biggest change in my diet was eliminating alcohol & grains and reducing oil. I don’t eat junk food or fried foods so key here is understanding how to maintain the hormonal balance in my diet. Thank you!

    #8486

    Jessica Romeo
    Participant
    @jessicaromeo
    Karma Coins: 17 256

    Hello Cassie! I am just returning from a long summer vacation so I apologize for the delayed response.

    First congrats on getting to Phase 3! Thats amazing 🙂

    As far as adding in Grains goes, first off what grains are you missing most that you would want to add back in? I know personally I still never eat pasta and processed breads as I don’t ever desire them so I don’t even try to “work” them into my diet. If you are wanting to add in brown rice or wheat bread do it very slowly as you body may not love those foods too much after having had them out of your diet for so long. As far as carbs go try first to work in starchier carbs such as sweet potatoes and butternut squash etc, before turning to bread etc. Overall I like living in between a Phase 2 and Phase 1 normal diet as I just feel better all around, but keep my calories higher than 1000 for sure!

    Yes still stick to the 5 protein servings a day as this will help keep your body in balance and keep you satiated over the day.

    As far as fats go keep them varied, avocados, a few nuts, olive and coconut oil as well as occasional butter.

    As far as exact servings of grains or fats I don’t have any specific numbers to give you, but I suggest adding in only one “new” food per week to see how your body reacts to that food. You can see if you get any response from the foods you add, and if not then keep it in if you like it. If I were to give a number of servings of fat to add in and when I would say add in 2 additional fats to your day for a total of 4 servings daily, one at breakfast, lunch, dinner and a snack.

    The main idea of Phase 3 is to keep from re-gaining the weight lost, but to also keep your energy up etc. Experiment primarily with your calorie count over the course of one week keep it at say 300-400 more than you were at Phase 1 and see how your body responds, track your weight and then add in even more the following week. You want to get your body to a comfortable calorie count that keeps you from gaining or losing to keep your hormonal balance.

    I hope this answer helps and congrats on getting to Phase 3!

    #8645

    Cassie Giddings
    Participant
    @cassie
    Karma Coins: 535

    Thank you Jessica! This is very helpful information! Thanks so Much!
    I followed your phase 2 recipes, that was helpful to learn where to add in calories!
    Goal is to stick with the basics learned from phase 1 & 2
    And as you suggested add grains In gradually, see how body responds and
    watching calories will be the key to the balance!

    #8703

    Jessica Romeo
    Participant
    @jessicaromeo
    Karma Coins: 17 256

    Exactly Cassie! Phases 1 and 2 are a fantastic base and then just add a little more at each meal/snack and yes gradually add in grains and dairy (these are the biggest sources of digestive discomfort). Keep an eye on the calories you have eaten and how your body responds at the end of the week, the key is to find your body’s “happy” weight and calorie count so you don’t have to do calorie deprivation forever!

    I am so happy you are at Phase 3 now! Keep up the great work 🙂

    #9002

    Cassie Giddings
    Participant
    @cassie
    Karma Coins: 535

    Thanks Jessica’s! It’s been almost a month on phase three and it feels great!
    I’m maintaining, Very little fluctuation in weight, and I love the way I look!

    As the fall season hits and comfort foods come back into play, it will be key to see how to work the balance! I learned some important lessons, on this plan. And have truly enjoyed the journey!

    Clean eating recipes on pin interest have been helpful too!

    #9032

    Jessica Romeo
    Participant
    @jessicaromeo
    Karma Coins: 17 256

    Fantastic news!!! I am so happy for you 🙂 This is how it was meant to go so its wonderful to see it happening for you. Yes the comfort foods will be in the mix again, but it is just that all about balance. You have your eating under control so you shouldn’t have any issues staying on track. Just try to only have the BEST comfort foods only. And if you need to you can always go back to Phase 1 to reign things back in again.

    Keep up the fantastic work and attitude!

Viewing 6 posts - 1 through 6 (of 6 total)
  • You must be logged in to reply to this topic.