Question

How many calories do y’all eat in one day on phase 1?  

Answer 1

When I track my food in the IP app, it’s between 800-1000 calories per day.  

Comments

@pustulant me too just checking thanks!  

Answer 2

I don't count calories. I just eat the sheet and keep losing.  

Comments

@lagniappe8850 This!  

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@lagniappe8850 me too but all the sudden I’m stalling

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@implosive467 , are you weighing everything?  

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@lagniappe8850 yes. I lost 125 lbs and maintained for 2 years. I gained 15 back and I’m trying to lose that 15 and I’m stuck.  

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I'm sorry. Sucks. Keep with it. Try changing up packets?  

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@lagniappe8850 yep that’s what I’m working on. I just started tracking everything and I’m right on 900 cal a day. I haven’t really tracked it like that before so I was just curious where everyone else was at. I’m logging everything on my fitness pal because I was wondering if maybe I’m missing something. I have five little kids so it’s a bit nutso at our house!  

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@implosive467 sometimes adding one can change things up too. just an idea

Answer 3

I am anywhere between 900 and 1100 max Calories are low but the food is healthy!  

Comments

@bendwise me too

Answer 4

It all depends on the packets and meat you use.  

Answer 5

Thank you all! I eat the sheet but started tracking more because I’m stalled.  

Comments

@implosive467 what are you calling a stall?  

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@corrincorrina I lost 125 lbs and maintained that loss for 2. 5 years. Then corona hit and being quarantined with my 5 little kids has been rough. I fell off track for a week and thought I’d get back on phase 1. I gained 15 lbs in that week. I lost 3. But now I’ve stalled the past 2 weeks I’m at the same weight and can’t lose that 12 lbs. I feel bloated and the heaviness of it. I’m also very stressed because 3 of my kids have special needs and it’s just been tough lately. I’m eating the sheet and I’ve seen success just moving very slow this time.  

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@implosive467 so you haven’t lost in 2 weeks? Are you measuring? A true stall is four weeks with no pounds or inches lost. Are you 100% on protocol? I know it’s a tough time. ❤️

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@corrincorrina yep a 100% on protocol! Measuring and no cheats. With the chaos of my life this plan is great for me because it’s SO structured and I love that! I feel great other than the bloat and heaviness of that 12 lbs. I know it sounds silly just feels so heavy gaining that much so fast you really feel it! I’m going to keep on at it because I feel great and I’ve tracked and I’m not missing anything. It’s so routine for me after so long but I still thought I better track it all to see what I’m missing.  

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@implosive467 just keep trucking. If that’s all you have to lose, you’re at a doubly difficult crossroads because you know that last bit comes off soooo slowwwww. Rooting for you!  

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@implosive467 stress can definitely stop you from losing! Try adding an extra packet and eating at least 2 of your meals in a time when you can relax and enjoy it! I was stalled at one point and moving to eating lunch at nap time made all the difference!  

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@rinehart4704 great idea! Thank you❤️

Answer 6

Plan is about 700-950 calories depending on food choices.  

Answer 7

I definitely track things and am between 700 to 725 per day I am also tracking macros such as protein and carbs. I am a small person (under 5') so 950 to 1100 calories isnt too far from my BMR and definitely too high for me to achieve ketosis. Maintaining this calorie level for me was just losing by calorie deprivation. Calories arent all you need to look at to get into ketosis either though - I know there is a lot of just eat the sheet and mind your restricted and unrestricted and all will fall into place but if you are small in stature like I am you need to be aware that some of the choices just aren't the best. It really does help to pay attention to the macros when you choose your restricted and unrestricted items. There are guides in the files and on IP (just google them and you will find them) that will help you determine what your phase 1 target calories and macros should be for your size and goals and to make the most informed choices when following phase 1. Prior to really taking a look at the choices I was making I would lose 0. 1 or 0. 2 per week and by paying attention and making informed choices I am at 1-2lbs. None of this is required and you will lose if you do none of this as well but for me it has been a game changer and I feel like I have taken control of this process rather than it controlling me. I am 2 lbs from goal and this time I hope to never see phase 1 again.  

Comments

Can you please share your macros. I am 5 feet. Took out any restricted. I measure all my vegetables. Eat the sheet and lose . 5 a week at best. I still have 30 to lose and losing this mental game. I know everyone will say to never compare but when you do everything right and see everyone’s average losses of 2 lbs a week it’s hard To just not give up.  

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@tull31064 I will pm you. because I am small I dont want someone else using them where it could be dangerous

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@wallford I can't thank you enough!  

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@wallford I’m interested as well. Can’t get these last 10lbs. I’m 5’1

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Just to clarify, it's not the restriction of calories that causes ketosis - it's keeping grams of dietary carbs under a certain number (usually, 40-50 g). Some coaches suggest that petite women keep their lean protein to 4-6 oz rather than the full 8 oz.  

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Exactly! It was my coach that started me on the tracking journey and it has been hugely helpful. The fact that calories isnt the whole story started me looking at all of the macros. For me it works but I realize for others it may just be too much

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@wallford My coach was terrible. She weighed me and told me to drink water. I have no idea how to get a BMR or know when I’m in keratosis etc. Any good websites for me. I’m doing alternative now.  

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@been a real good scale is helpful. I have fitindex and it gives me all the information that I got from my coach including bmr. The files here and on IP are great and then I read everything I could find on this diet and the concept as well as keto and modified fasting. If this is the diet you settled on then this page, the admins, and IP are your best resource

Answer 8

You don’t need to count calories. You eat the sheet.