Question

It’s time.  Time to recommit.It’s time. Time to recommit. It’s actually past time. I love IP. I know it well. I did it successfully in 2018 and kept it off for over a year. And now, I’m way off track. I’ve tried climbing back on to the IP track but I get through day 3 and fall off. What are your best strategies for re-committing? I’m not asking for encouragement . so no “you got this” (I don’t) or “just eat the sheet” (I’m aware), or “it’s mind over matter”. These are things I know. I’m looking for tactics and strategies that you use to stay on track.  

Answer 1

I eat pickles when I have a craving. I always have an IP pack on me. I'll eat a 4th pack of it means it will keep me from going off plan. If I'm hungry, I eat, I just make sure its veggies. I make sure I get in my water. I also remember how many days it takes to get in keto if I go off track.  

Comments

Kelly, me too! Sometimes I might not lose any weight by doing this but the way I look at it is I didn’t gain by eating something I should not have.  

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@bibliology Thank you both. Yes, I now remember that strategy. I can do that.  

Answer 2

Use a fitness tracker I log everything I eat everyday. if I think about cheating or am not sure about something I log it before I order/make it. that usually makes me say. not worth it. I log my weight in and exercise/water. It’s like having a coach in your pocket.  

Comments

@resignation I do use MFP. It’s something I still do from when I originally lost but I find that I choose to only log the good days. Thank you for this post. I like the idea of logging BEFORE you eat. Awesome idea.  

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@adila47624 nope you have to be brutally honest with yourself. I would do that too. then I thought. hello seriously you know what you are eating like Mother’s Day the piece of meatloaf potatoes and cheesecake all went in. I flipped to the next day to a this is what you should do day (deleted it before the next day). but when I gained weight that week. I knew why. thought about all the hard work down the drain and got back on the horse I even logged the 6 pieces of American cheese cheat and tablespoon of cream cheese. it works for me forces me to be honest with myself about why I’m eating. but the mashed potatoes on Mother’s Day.  

Answer 3

I’m with you on this too. My coach says it’s a mental thing because we know it works so we keep telling ourselves- “dang ok well, I will just try again”. I just need to get past days 4-8! What I resorted to this time was I pulled my old food journal from when I first started and am using that. I also had to make a food journal and write down everything (EVERYTHING) I eat. I also reverted back to measuring it all out again. I searched YouTube for Ideal Protein recipes for inspiration for food prep. We will see. It’s a constant battle. My sugar cells’ game is strong! It keeps tricking by telling me I NEED that pizza or I NEED that Chinese food. What I NEED is to fit back into my clothes and what I NEED is to be able to wear clothes that aren’t leggings or drawstrings.  

Comments

@maronite OMG, yes, the leggings. This work from home thing is an excuse not to see anyone and do endless take out. Leggings are so comfy but they lull me into thinking it’s not that bad. But, it is.  

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@maronite BINGO! That is so true. It’s so easy to say “oh I know I can easily get back on and lose” But then one day melts into another and the next thing you know lbs. have crept in.  

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@faretheewell3788 yes. so true we all think we can beat the scale but it always wins in the end if you don’t make good choices  

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@maronite under armour has a free fitness tracker app

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This thread is solid gold, and me to a tee at the moment.  

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@duntson I remember you from my initial journey. You always had such solid advice.  

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@adila47624 ditto. Sorry you’re struggling. I’ve been a solid mess since COVID took hold. Derailed off a cliff in a blaze of sugary glory. AND I feel like utter junk now. The button that flew off my ‘fat’ shorts last weekend sent a clear message that I need to snap out of my pity party. Personally, I chose to only focus on increasing water last week, and this week will be increasing veggies. By the end of the month I will be fully back in P1. I just couldn’t go from one extreme to the next (which set me up to fail immediately).  

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@duntson “the button that flew off my fat shorts” made me laugh!  

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@adila47624 Hastings Delves oooof I wasn’t laughing when it did. in fact I think I actually exclaimed “come on, man’”

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@duntson Oh, I have no idea if my fat clothes fit. I’m wearing leggings exclusively. I’m kinda hoping my Governor doesn’t let us go back to work anytime soon, I won’t have anything to wear!  

Answer 4

I feel like I wrote this! ‍♀️

Comments

@beanpole17497 Let’s go!  

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@beanpole17497 same

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@adila47624 pm me if you want an accountability buddy! I could use one!  

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@beanpole17497 I would love to join the group.  

Answer 5

I often ask myself if my decision will make me proud of my own self the next day. I think of the importance of keeping a promise to yourself is just as important as keeping a promise to a family member or friend.  

Comments

@lex755 Ooh, nice one.  

Answer 6

Read the book Beck Diet Solution

Comments

@et0 I ordered this last week I can’t wait until it comes!  

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@et0 what is that?  

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Focuses on the mental shift of eating (cognitive therapy)

Answer 7

Same! Gotta wrap my mind around it and meal prep. Today I am making a huge slaw with jicama and red onion. I'm sure I will hate it by the end of the day. I'm mentally prepared to feel like crap and I've told my family to be prepared for my bitchiness. They rolled their eyes, which means they're ready. Lol.  

Answer 8

We need an IP recovery group!. Call it start overs! Lol

Answer 9

I’ve been reading my old posts about my journey and then my advice to everyone when I was in maintenance. It’s great stuff. Now just to follow the “good” me and get back to it.  

Comments

@adila47624 I’ve been using corona virus as a motivator I don’t want to be overweight or have underlying conditions. at this point. whatever works  

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@resignation I like this. I’m quite healthy and exercise a lot so that’s good. The eating is the problem. I can add that thinking to my list. Thank you.  

Answer 10

I treat eating like medication. I only eat at certain times and that’s it. Hard boil eggs and have them ready just incase you need something fast. Mini pickles are also great because you can have so many.  

Comments

@homonym I have both these in the fridge. They go untouched. Right thought, wrong action. #getbacktoP1

Answer 11

I cheat once a week (Oh no, here come the “cheat police”! ) . My total loss is 101 pounds. Since quarantine, I went off track more and gained 14. 4 pounds total. I’m now back to only one “treat day”. It helps me get through the other 6 days knowing I can have something I’m missing on my treat day! Before quarantine, I was maintaining with this one treat day! I don’t feel deprived, I have a day to look forward to a restaurant I usually can’t eat at and it works for me. Find new recipes to try. Give yourself a 4th IP if you’re needing something. Have a fat that won’t throw you out of keto. Get creative! There are sooo many good recipes out there, even if they are more keto, than IP. You are learning how to cook for life and adding recipes you’ll enjoy and keep around forever!  

Comments

@lapstrake7 Yea, I won’t police you but I can’t cheat right now. I’ve mastered that already and it’s not working. I’ve always been the one to prepare meals at home. That’s not a problem. I still have my meals that are mostly IP approved. It’s the snacking in between that’s a problem for me.  

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Have you tried keeping pickles, celery sticks, rutabaga fries for snacking? Or splitting up a fourth snack? Or if craving something sweet, I like to have a cup of coffee with Skinny syrup and skinny foam!  

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@lapstrake7 Thx for the reminder on the 4th packet. I did that in the early days before. That’s a good one. And ooohhh, skinny syrup. I haven’t tried that.  

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@lapstrake7 what fats do you like that don’t throw you out if keto? I need to get back on track but without IP food

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@cuffs195 I’ll add some avocado, a little cheese and even a slice or two of bacon to my bun less burger! Just watch the added calories. Too much in one day will not throw you out of keto, but you’ll be over your calorie burn! .  

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@lapstrake7 thank you!  

Answer 12

I just restarted too! Made a huge batch of crack slaw (with turkey instead of ground beef) and a huge thing of tomato cucumber red onion salad. This has really helped me b/c I don’t want to cook when I’m hungry, especially when I’m getting back on the plan and I’m having trouble adjusting. And I can just grab some of the tomato cucumber salad and feel full. Also I’m walking every day and that helps a lot too. Oh! And Mio water. Those flavor enhancers REALLY help me to get my water in.  

Comments

@phratry5755 I do Miro and walking. I’m an exercise fanatic. Not a fan of the tomato salad but that reminds me to do Mustard Slaw in a big quantity. I haven’t done that in too long and it has the same effect. And we still eat crack slaw once a week. It’s a keeper! Thank you!  

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@adila47624 do you guys have recipes for these

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@photima Beth Tanner Just google it. I found it on Pinterest. Cabbage, mustard, Splenda - I don’t use the oil it calls for:  
https://genaw.com/lowcarb/mustard_s....html

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@adila47624 OMG I’ve never heard of this but it sounds delicious! I need new salads and sides. Thank you!  

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@phratry5755 It’s really good. I will leave out the onions and pickles and it’s good.  

Answer 13

In the first few days of trying to get back on plan I always have a 4th packet if hungry. and/or a hard boiled egg. That is a huge help with the hunger and still allows me to get into ketosis. once in ketosis, as you know, most of the hunger and cravings go away. For me it takes 3-5 days ‍♀️. Also, before you commit to the restart make sure you get any trigger foods out of the house. If the sugary and carby foods aren’t there you won’t eat them.  

Comments

@dakar I do this, but sometimes my car zips to the store for a snack run. ARGGHHHH! Since I’m in lockdown and working from home, maybe I should just chuck my car keys into the yard so I can’t go anywhere.  

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@adila47624 I’ve sat in bed at night thinking about a bag of chips. that I had put in the garbage. so I get it . The struggle is real. All I can say is know that after 3-5 days it gets easier. One of my coaches always said when you think about cheating. think of “your why”. think about what made you go on the plan in the first place and that may keep you from cheating ‍♀️

Answer 14

I hung a calendar inside my closet door. When I go to bed at night if I haven’t cheated I get to cross off the daily box! It’s so satisfying. When u get to so many days you don’t wanna break the streak! Closet door because I see it when I start my day and when I end it  

Comments

@helicon5 that’s a great idea!  

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@helicon5 Awesome. I love checking things off the list. I will do this!  

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@adila47624 me too! I have lists for everything  

Answer 15

I write in my “I am Grateful Journal” . Also Focus - aim attention at. F - follow O - one C - course U - until S - successful Focus on the possibilities for success, not on the potential for failure. Journaling helps me.  

Answer 16

2 weeks before you start wean yourself off of junk/sweets and replace with fruit. 1 week before you start wean yourself off of carbs and fruit. First week- ZERO options in the house that aren’t on plan. Prepare a weeks worth of food ahead of time. Wrote down the daily menu. Veggies already washed and cut up ready to go. Have an extra packet every day and eat a little extra veggies the first week. Space your food out. Eat right when you wake up and have a chocolate shake with extra water 1-2hrs before bedtime! Extra bars cut veggies in your bag at all times! Have that coffee every morning and add Mio in your water if you’re going to lose it. Extra packet as a cheat nothing else! That’s how I did it and how I will get myself back on after this pregnancy!  

Answer 17

What seems to have helped me is to write down in my planner and my calendar “Day 1, Day 2, . ” and so on to count the days I’m Back on track 100%. It’s encouraging to see the number climb. Now, granted I’m only on Day 8 of my restart, but it’s helped keep me on track through the weekend!  

Answer 18

For me it’s staying very busy the first week. I either work or work on household projects. I’ve tried dozens of times to get back on track but break after a few days. A month ago I started remodeling my yard, which is great because it clears my head, I spend time with my kids and we all go to bed tired. I have to remind myself to eat. It’s working like a charm. I’m down 25lbs this month. Hope you find your way to success! Cheers!  

Comments

@puzzlement this is very good advice and probably a little hard for some during social distancing.  

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Yeah depends on where you live, I am practicing social distancing with my family in my yard but if you live in an apartment or something you’d have to find something else to keep you busy. The key factor for me is an occupied mind. It’s getting me through the quarantine and the diet.  

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@puzzlement tons of projects from painting to cleaning baseboards, scrubbing shower doors, washing windows. lots of projects.  

Answer 19

I keep looking at pictures of me at my lowest and then my heaviest and I want to get back down since going off the rails and gaining. My goal to go to phase 2 by Christmas

Answer 20

@adila47624 If i need to crunch on something, my go to is cucumbers with a bit of my favorite olive oil and garlic. If it's truly hunger, instead of yet another IP Pack (which might be why i'm miserable on a given day) i eat a hard boiled egg. It fills me. Everyone is different but either of these keep me from falling off, merely a little slide. :)

Answer 21

My coach talks about the difference between goals & values. Values are what we need to look at as goals come & go - like shifting sand some days. What are your values? I value my health therefore the goal comes out of how I perceive my value. If a value of ours is honesty for instance then we need to address lying to ourselves. I've found it helpful to think in terms of values first. Hope it helps.  

Comments

@waistline919 love this!  

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@lex755 it's pretty radical. Also if we are value driven we find pleasure, curiosity, fulfillment in the actual journey. If we never reach our goal/s we are still happy & content because we have embraced all our experiences along the way. If & when we get to our goal/s we can enjoy the moment & success but meanwhile we embrace, enjoy, & get pleasure & happiness from the journey because of our values.  

Answer 22

I got you!  

Answer 23

I make all the stuff I love for others and watch them eat it! For some strange reason it gives me strength to know I didn't

Comments

@hygrometric27 when I’m full on in ketosis and happily losing i can cook anything and not eat it. Even chocolate cake from scratch. LOL

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@dakar I know it’s wierd but good!  

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@hygrometric27 Yeah, thanks, but no. That’s not me.  

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@adila47624 lol. I get it formsure

Answer 24

Following. In the same boat and need tactics.  

Answer 25

First thank you for this post. I have struggled for months to get back on. Here is what I did I got a coach better suited to me, I bought a mandolin chopper and glass storage containers. I spend a few hours on Saturday and put one cup veggies in each glass container or two if they go together and my weighed protein in the other ones. I stick to the basics and don’t do anything requiring much work, like stake and asparagus with bell peppers simple. The key is the prep work on Saturday. here is why. I find that if it is easier to grab the less healthy convenient snack that is what I will do. I will look for that excuse not to follow the program even though I know it works and I want to do it. so by having my stuff weighed and ready to go I have eliminated my main excuse and loss of motivation. Lastly, I did the alternate program to lightly transition back in and that was instrumental in helping get me back on track.  

Comments

@disinherit Thank you. And yes, this is the key.  

Answer 26

I will be getting back on the plan this week. After reading a lot of posts on this page. I know I have to meal prep! The ‘best’ way most have done is meal prep on Saturday or Sunday for the week. I have to be realistic in the beginning and know that it’s okay to meal prep for 3 to 4 days at a time. I can be overwhelmed if I expect more from myself. Just make it simple in the beginning and know how much better you will feel while dropping those pounds!  

Answer 27

Think about if your “oops” is worth $100; that’s what it’s going to cost you (your week of food).  

Answer 28

Clean out your pantry of things that trigger you. Have some hard boiled eggs made for a quick snack when you need something right away . Planning meals and snacks ahead of time. At least 2 liters of water every day. When you are hungry ask yourself is it true hunger? Is my stomach growling? Try water first and wait 10 min to see.  

Answer 29

Feel your pain. Still working on staying Phase 1 to drop unwanted pounds. Kept most off but family crisis last year w travel & stress we’re not my friends

Answer 30

Education. Educate yourself more on health aspects of following a ketogenic way of eating. That is what had me commit and adopted as a lifestyle. Weight loss is the side effect. I recommend Dr Eric Berg videos as he explains things in an easy way.