Where in the South Beach Book

[JohnC]

Does it give the amounts of carbs we are to add back? I have read and re-read the book and can't find any daily amounts for total food items. The only thing I got from the book was to add starches, fruits, etc. back in slowly. Nothing stating how many. Am I missing something in the book?

[RedRox]

No it was not really covered in the book and the P2 menus in the book are really for a full P2 menu, not for transitioning which further confuses things. The meal model for P2 gives some additional clues and there is another sticky here in the P2 forum on transitioning too, although it is different than what I am familiar with from another board. And his paid site has published some tips as well. Here is the generally accepted recommendation:

first week of P2: Add one serving of fruit OR one serving of starches (per the P2 food list of things to add. check sticky thread here for specifics of each.)
second week of P2: Add one additional serving of whatever category you didn't add the first week. e.g. if you start with a fruit in week 1, add a starch the week 2.
third week: Add in an additional serving of whatever you added the first week. So again if you started with a fruit in week 1, you would be at 2 servings of fruit and 1 serving of starches in week 3.

Keep alternating adding one serving of each per week until you get to 2-3 servings of each in a full P2 menu. Personal opinion is after 4 weeks and you are at 2 of each, I'd probably hang there for a little while and see how it is going for you at that point. Some people do better with fruits, some do better with whole grains and your body may just need to get used to that level for a bit before you think about adding more in. In general men seem to be able to add in third servings more easily than women and continue to lose. It's just genetics and physiology.

Personally I think a week of each is kind of overkill. I think most people in 4-5 days have a pretty good idea of how that new food is going to affect them.

Other personal tips:

1. Don't start "Starches" with whole wheat breads or whole wheat flour based products like pastas, couscous and so forth. If you are going to start with whole grains, start with a whole, whole grain like quinoa, brown rice, barley, steel cut oats and so forth. The chewier it is the better off you are.

2. Watch out for breakfast fruits and breakfast grains early in P2. Because you have been "fasting" overnight, the body tends to be more susceptible to the insulin response/hunger pang cycle with newly added carb sources first thing in the morning. It's fine for some, not good for others. Fruit in the morning might trigger hunger pangs mid-morning, but eaten as an afternoon snack with good fats or proteins along with it (apple with natural PB or cheese is the common example or combo), it is often managed better by the body after a couple prior meals and snacks along the way during the day.

3. It's a trial and error kind of things at first. Expect "errors" to happen. It's kind of a big lab experiment at first and you are your own petri dish. Observe, note, adjust, but don't be overly critical or judgemental of yourself. It's a process. You just go through it learning along the way. There is no perfection, just progress.

4. Stalls or even slight gains at first are entirely normal. It's typically just that easy "water weight" thing you lost by depleting glycogen stores as you start to replenish them with additional overall carb intake. It doesn't mean that you are doing something "wrong" or that the program is no longer working. It's a longevity and consistency based program. The longer you are consistently on plan, the greater the likelihood it will "work" for you. Patience is a wonderful virtue to develop as you transition and work throuh the process of building the basic type of daily menu "rythyms" you will use for the rest of your life.

I realize this is more of an answer than you wanted, but it was more for the benefit of anyone else who reads it after you as a general tips and guidelines on transitioning post.

ETA:
P2 list of foods to add sticky thread here: Foods You Can Reintroduce in Phase 2
P2 daily meal model sticky thread here: Meal Model for Phase Two

[JohnC]

Thanks Red!! Good information. Very useful and informative.

[TravelingMan]

JohnC,

I just noticed, you and I have the same weight goal of 150 lbs.

Some people have told me that maybe I'm trying to lose more weight than I should, but I have been 150 in the past, and it felt great.

Best of luck to ya!