Anyone else scared to leave Phase 1?

[caterpillar]

Hi everyone, and sorry if this is an old topic. I'm coming up on 2 weeks tomorrow, and as crazy as this sounds, I'm not sure if I *want* to eat that first slice of whole wheat bread or slice of apple! I mean, I want to eat it -- I *really* want to eat that bread -- but I'm afraid I'll lose it and load it up with butter, then demand to have 3 more slices followed by ice cream!

I'm thinking about continuing P1 for one extra week, or just stepping *very* slowly and carefully into P2, one new food at a time. I don't know why I'm so worried; I have discovered through this life-changing process that I actually can control myself. There are candy bars, crackers, and cookies in my pantry and I haven't so much as sniffed one for two weeks. I never believed I could resist the temptation for even a few hours, let alone 2 weeks. Why am I nervous?

Anyone else?

[startingfresh]

Totally. My 2 weeks are up on Sunday ... and I keep thinking about making it a little longer, too. But I miss my diced apple in my green salads, and my toast in the morning, and my oatmeal or cereal on occasion ... I plan to take it slowly, however, and start with the apple on Sunday and go from there. Can you believe I've been thinking about this for days? Not that I'm craving carbs or anything -- quite the opposite -- but how to slowly enter phase 2 so I don't trigger those cravings again.

[RedRox]

This is a very common, and probably universal, feeling/reaction. Especially if you have had good success in phase 1. Going slowly is really the key. Think of it as more like Phase 1.25 progressing to Phase 1.5 and so forth. Your body really needs these foods in your diet and most people who try to extend Phase 1 start stalling anyway and need to move into P2 to actually start losing weight again. If you have got your cravings under control already, then the low GI foods you start to reintroduce should not trigger them again. If they do, then you have learned something along the way. We all react a bit differently and you need to find out what works for you to stay with it for the long haul and make it a true lifestyle change. You can do it!! Give it a try!!

[berkgal33]

HI, I started Phase 2 -2 days ago after extending phase 1 for a week because I was afraid. I have added in a fruit a day, and will go to a grain a day as well next week (probably NOT bread). I am taking it sssslllllooowww. So far fruit has not added any sugar/carb cravings and it is nice to be able to have something other than cheese or veggie for a snack. Take it easy, but you do need to add them back! Good luck!

Michele

[putchikins]

I am on my 4th week of phase 1 with no intention to go to phase 2, I am comfortable with what I am eating and never hungry..Of course I was on Atkins almost 2 years so I am used to no fruit and bread...I saw a sign recently that said "Nothing tastes as good as thin feels" I keep thinking of that every time my mind mind strays to food....

[berkgal33]

This is from the official site, Ask Dr. A:

(Published June 4, 2003) Many people are reluctant to leave the safety of Phase 1 and begin eating the kinds of foods that made them overweight in the first place. Still, there are several good reasons for adding more carbohydrates to your diet.

First, many are good for you, especially those in fruit. Even bread, if you choose a whole-grain type, brings nutritional benefits. Second, many people who decide to stay in Phase 1 indefinitely end up failing. Here's why: Phase 1 isn't meant to be a long-term eating plan. You're limited to a fairly small palette of foods-grilled or broiled lean meats and fish, vegetables, low-fat cheeses, and salads.

From a culinary point of view, it's a perfectly acceptable diet-for two or three weeks. After that, it gets a little dull, and that's where the trouble starts. Dieters who get bored begin to improvise; only they do so improperly. They mix in their old bad habits-adding a cookie or two after dinner, or snacking on corn chips in the afternoon. Before long, they're cheating more than dieting.

It's important for people to like the food they eat, which is why we strongly urge all the people we counsel to switch to Phase 2 after the second week, no matter how tempting it is to remain on Phase 1. This is a long-term diet, and the three-phase approach is an important part of its success. It may take longer to lose the weight this way, but your chances of losing it and keeping it off are better.

And this:
Q: How should I go about adding fruits and grains back into my diet during Phase 2?
—Linda H.

A: Moving from Phase 1 to Phase 2 involves reintroducing carbohydrates into the diet, and each person will respond in a different way. Here's how to transition to Phase 2:

Instead of immediately adding a variety of carbohydrates to your weekly menu, choose a single carbohydrate—like a piece of fruit or a slice of whole-grain bread—and add it to one daily meal for one week. Pay close attention to how your body responds over the next few days. Do you find yourself craving other carbohydrates or sweets? Has your weight loss stalled?

If the answer to either of these questions is yes, try a different type of carbohydrate and see if anything changes. When you find a carbohydrate that doesn't produce cravings, add a second choice and again monitor your reaction. Continue this process until you're able to eat two to three servings of good carbohydrates a day. If you remember to take it slowly, you should be able to achieve this goal without reintroducing cravings or reversing weight loss.

Keep in mind that weight loss slows during Phase 2. This gradual weight loss is not only expected, it is healthy. If you continue to lose weight at a rapid rate in Phase 2, you may be losing lean muscle mass, which can ultimately lower your metabolism. (Weight-bearing exercise is another good way to protect against this.) Plus, weight lost gradually is more likely to stay off over the long term.

What's the take home message about transitioning to Phase 2? In the words of a beloved children's story about a hare and a tortoise: "Slow and steady wins the race."

[volleyteach]

I started Phase 2 yesterday, and added an apple with cheddar cheese for my snack. Yes, I had been planning this for days... It was delicious. I don't think I ever appreciated an apple so much in my life. It was very sweet. I ate a half of it and said "that's enough, I'm really not hungry anymore" WHAT!!!??! Who has invaded my body and taught me a little self control?!

I think I will stick with adding one fruit this week and maybe next week add a slice of bread... or maybe oatmeal. I guess I still have a week to obsess about that decision.

Good luck entering Phase 2. We can do this!!

[caterpillar]

I'm not alone! Thanks, everybody. Sounds like it will be okay, and is a necessary departure from P1. I'll look forward to that apple!

caterpillar

[2BHealthy]

All I can add is to not be afraid. Fruit and grains are not the enemy a lot of us have built up in our own minds. Fruit is a good, natural, and healthy food to eat regularly. And so are grains. There is nothing wrong with either one.

I didn't have the fear that so many people speak of, but then I was so ill on phase 1 that I couldn't wait to get off of it. But, try to think of it this way: how many people here when they ate fruit only ate an apple the size of their fist and stopped. Or how many folks only ate 1 cup or 1/2 cup of grapes and were satisfied? And how many of us thought those grains included sugared cereals, donuts, and heaping plates of pasta? This way of eating allows you to eat those healthy fruits, but to learn to know what satisfies you. And yes, a small apple can satisfy you. As far as grains are concerned, there is a difference between that huge cinnamon roll from the local bakery and the whole wheat English muffin with just a bit of low sugar jelly on it. Nothing to be afraid of, but lots to enjoy!

If you feel have a sense of empowerment from phase 1, just think of how much more you will have in phase 2! Good luck to all the soon-to-be phase 2ers out there!

[BeachyBabe]

Don't be scared. P2 is when true "magic" started for me. I eat pretty much anything I want ( some foods in moderation) I have a drink now and then I have deserts from time to time AND I STILL LOOSE weight.
The truth is you can't fool your body with diet - it figues out it's not getting enough carb and gets in storing mode (as in I will convert everything into fat and store it). Add more carbs - and body thinks OK we have enough carbs now let's flush out the storage. When I started SB and read post from "expirienced" Beacher I thought it was crazy to add carbs to start loosing again. Well they were right!!! Move on to P2 no worries it's even more rewarding not to be on a diet and loose weight.

[blossoming]

I felt the same way you did. I was totally scared of coming out of Ph1 because I thought we were supposed to add all the carbs back in at once! However, after reading posts & asking questions I got a lot of good information and some excellent help and decided to dip my toe into Ph2. That was 2 weeks ago and I'm still doing ok. I eased into Ph2 (and am still taking it slow) by adding a few strawberries at first, then a few ww crackers, then 1/2 a slice of ww bread... etc. I'm still doing pretty good though I did have a pretty out of control weekend, but the thing is that I know now what to do when that happens and I'm back on track.

Moving on is important.
Good luck!

[skinny momma]

I too am starting P2 on Monday. I was considering staying on P1 for another week b/c I don't want to mess up my progress. After reading responses from P2ers I feel better about starting to add carbs back.

[TTW513]

I'm going to join you guys and start on p2 in the next few days too. I have been putting it off for weeks (i know, plural) because I didn't want to gain anything until I reached my goal (which I guess I have, but since my goal doesn't "look"as good as I thought, I am not changing my goal number, but instead I am going to start p2 in addition to beginning a daily cardio and weight routine).
Lets keep this post going and continue supporting our newfound bravery!
-Tracy

[caterpillar]

Last night when I posted the question about anyone else being nervous, I really figured I'd keep going on P1 for another week. Now I realize that I should (and want to) move on to P2 tomorrow, on schedule, and one of the main reasons I feel motivated to do so is b/c I really want to start exercising. Thanks so much to everybody who contributed their personal experiences and feelings here! I'm looking forward to some whole wheat tomorrow, a brisk walk, and more weight to come off!

[cathie]

Hey!

I was TERRIFIED of going onto phase two as i was only losing 1 l.b a week on phase one and thought that if i did go onto phase two, i would definately gain!

I've just finished my first week on phase 2 (the great people of this site convinced me to - thank you!) and i have lost a pound on the phase 2 week - exactly the same as phase one - YAY! (i must admit that i had a few cheats here and there )

Good luck to everyone and tell me how it goes!

Umm... i get to have blueberries tonite! yummy!