Stage 1 – Getting Started

Updated 01-28-2013

HEY NEW KID! 

Come sit with us.  I’ll be your friend.  So, new to The Perfect 10 Diet School, eh?

Well, I won’t ask what brings you here, I know.  And I know you’re probably thinking about all the other diets you’ve been on that lasted a week, a month, most of year, etc.  This one is different, I promise you.  When I started P10 I did a lot of online research and could not find one bad thing anyone said about it.  It really DOES work.  And you really can do it.  Believe you me, if I can do it, anyone can.   

The Perfect 10 Diet is not really a ‘diet’ – it’s a learning process, a lifestyle, a new beginning.  Once you start you’ll wonder where it’s been all your life.   

You’ve read the book.  I don’t need to repeat it back to you.  But, I highly recommend that you read it more than once.  The parts you need to know and the parts you’ve forgotten.  It’s a lot to take in but you’ll learn something new each time. 

DOWNLOAD THE BONUS CHAPTER.  It’s provided on The Perfect 10 Diet’s official website and I have a copy of it here.  It’s a more basic boiled down version of the book and it gets specific about portions.   

And remember folks, I’m not a doctor, nor do I want to sleep with one on TV, but I think sharing experiences helps us all learn.  This advice is based on my and others’ experiences on Stage 1.  Feel free to comment with questions or experiences.


Getting Started

Here is your chant, your mantra, your reason to get through this:
THREE WEEKS. 

Say it – THREE WEEKS.  You can do anything for three weeks.  Every time I missed a soda or candy bar or drove past Subway during their grilled cheesy hot pastrami promotion I told myself ‘get through three weeks, and then we’ll see’. 

Day 1 – weigh and measure yourself, write it down, take a photo/mugshot of yourself and then stay off the scale – and don’t get back on until Day 7.  Your body will be getting used to the new exercise routine and your weight might go up and down a little the first week and it’ll freak you out.  You’ll just wig out and think you’re doing it wrong.  If you wait, you will be happily surprised on Day 7. 

Keep a food diary – writing in a journal or using an app can help you keep track of what you ate and what worked for you and what doesn’t. 

The first week – you’ll feel the difference almost right away, a surge of energy, feeling great and then BAM you hit a wall right around Day 5-ish.  Do not panic.  This is normal.  This is your body saying ‘time to detox-yay!’ and you’ll feel yucky for about a day or so and then all better again. 

Drink your water and don’t forget.  Your body will be offloading all the stuff in your system and the water will help it do that.  Get some sleep, at least 7-8 hours a night.  If you don’t sleep you won’t lose the weight.   

But I miss bread-rice-pasta…three weeks, remember?  Just do without for three weeks.  At the end of three weeks, you really won’t miss them.  Again, you’ll be surprised. 

Whining for wine!  I’m not much of a drinker myself so I can’t really identify with this but wine is sort of liquid bread so let’s just give it three weeks and then see how you feel about it.

What can I eat?   I recommend searching out vegetarian or low-carb recipes and adapting them to P10.  The Whole Foods website, vegetarian recipes and most of the Paleo diet recipes are P10 compatible.  Click on the Stage 1 category on this blog and it will bring up all of the Stage 1 recipes for you.  At the end of this blogpost I’ll list some random things that I ate during Stage 1 just to give you some ideas.  And I can do this because I wrote it all down in my food diary! 

What else can I drink?  zero water, seltzer water, green tea, lemonade made with stevia/truvia, sparkling mineral water with fresh lemon or lime juice squeezed into it, herbal tea.  And you’ve got to try coconut water, make sure it doesn’t have added sugar.  This stuff is miracle fluid – in WWII they actually used coconut water on wounded soldiers who needed plasma – by injecting it directly into their bloodstream.  I think that’s one of the coolest things I’ve ever heard. 

But…fat?  You want me to eat real live natural fat and whole dairy products?  Yes, just do it.  I know it goes against all you’ve been taught but you won’t be sorry.  P10 is the most delicious eating program I’ve ever tried. 

Hunger – most people aren’t hungry after the first few days.  I had to remember to eat.  If you have a large breakfast, a medium lunch and a small dinner you’ll do fine.  I think a breakfast with plenty of protein and fat holds me most of the day.  Your tummy might growl a little when you go to bed, but you’ll feel better for it.    

Exercise – okay, I was 100% sure that I was not gonna exercise and I’d have to force myself - but I’d wake up and have to work out.  I had all this energy I’d never had before.  When you first start working out intensively, your body tends to hold on to water and even fat stores. After your body learns that it will still get plenty, it will start letting go of those things. Increasing the water will help.  Try to do your workout before dinnertime though.  If you exercise too late you won’t be able to sleep.  


LAST BUT NOT LEAST – do your best.  It’s hard to find perfectly organic, magically preservative free, completely healthy food all the time.  You may have to compromise a little.  Don’t beat yourself up.  It’s still so much better than what you were doing before. 

Come ask for help.  P10 has a hotline number and their Facebook page has many members who can help with your questions. 


Here are some random entries from my food journal during Stage 1: 

Breakfast:

Eggs and veggies scrambled in butter topped with avocado and salsa 

Refried beans topped with runny or scrambled eggs, cheddar cheese and avocado 

Smoothies made from almond milk, protein powder, almond butter and banana

Whole fat yogurt with chopped strawberries, bananas and truvia 


Lunch:

Salads dressed with olive or coconut oil and with some of the following various things added: turkey, sashimi, scallops, shrimp, salmon, goat cheese, avocado, mushrooms, veggies, tomatoes, strawberries, apples, watermelon 

One apple, sliced, topped with cheddar cheese and zapped in micro to melt the cheese and a squeeze of lemon 

Nori rollups with some of the following various things:  beans, eggs, tuna, greens, cream cheese, cucumber, turkey, apple, avocado
For a sweet version try strawberries and cream cheese 

Shrimp cocktail and a few oysters (yeah, it was a business lunch)


Dinner 

Grilled fish or chicken with roasted vegetables and mashed cauliflower 

No Noodle Veggie lasagna – recipe

Lettuce wraps with black beans, shrimp or fish, cabbage, avocado and salsa 

Lean steak marinated in olive oil and lemon, thinly sliced, with roasted veggies 

Mushroom Swiss burger wrapped in lettuce 

Tropical Shrimp – sauté shrimp in coconut oil with green onion, garlic, walnuts and banana or pineapple, served over greens 

Sliced tomato topped with veggies sautéed in butter and a light grating of cheese 

Cauliflower soup, butternut squash soup, sweet potato soup 

Grilled Portobello mushrooms



YOU ARE WORTH IT!  YOU CAN DO THIS!

32 comments:

  1. The meal suggestions are really helpful. Starting over Stage 1 tomorrow after a weekend of bad food choices...felt totally sick after them! Thanks for your blog. Linda B

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  2. Thanks for starting this! I just downloaded the book and finished it yesterday. I'm planning on starting Stage 1 on Monday next week. Your blog is extremely helpful, and makes it seem much more doable. I'll be here often I think.
    Stacy

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  3. can I eat oatmeal (not the instant kind) at stage one?

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  4. No sorry. Any kind of oatmeal is not allowed on Stage 1. Avoid all grains, wheat, rice, oats, etc.

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  5. Is butternut squash acceptable on Stage I? If so do you have a recipe for the butternut squash soup?

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    1. I would consider it a once in a while food. Here is the link to the recipe on the blog:
      http://www.p10eats.blogspot.com/2012/02/butternut-squash-soup.html

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  6. Can we have vinegar? In stage 1?

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    1. Vinegar contains fermented products that are yeast-friendly and yeast is bad for hormones. The P10 Book says to limit vinegar so you could have a little bit if necessary but only once in a while.

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  7. I have just found this and I am thinking of buying the book. I know you have to drink water and I read the other things you can drink but could you also have unsweetened tea? ...I do not do the herbal or green tea ..and I have to force myself to drink water.

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    Replies
    1. Yes, that would be fine but don't overdo the caffeine. Lipton sells decaf tea. Also try water with real lemon and some sweetener to make lemonade.

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  8. Any suggestions for salad dressing? Olive oil by itself is not too appetizing to me. All the salad dressings in the grocery store have soybean oil which the book said to avoid.

    Also, have not been able to find WHOLE FAT yogurt, everything is lowfat even ones like Yoplait Original, which has high calories and high sugar.

    Where have you been finding whole fat yogurt?

    Thanks for the help! Today is my first day on the plan!

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    1. I will use olive oil and then add salt to my salad, I like that flavor. You could mix olive oil with apple cider vinegar (the real stuff, not the fake processed stuff). Sometimes I'll use salsa or guacamole or mix yogurt with milk and herbs in a jar and shake to combine. Olive oil and lemon or lime juice would work too.
      I buy Greek yogurt, full fat. I was buying Greek Gods but I like Fage total better (and it's better for you). I find these at Whole Foods, Sprouts, Target and Gelson's.
      Good luck and you'll be happy with P10!

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  9. Will have to look at Target. We don't have any of the other stores by me. I saw Fage at Walmart, but it was 0% and 2%.

    Why didn't I think of Salsa?? lol

    Today went very well...........until the evening. We are snackers here....an hour or so after dinner of sauteed chicken and roasted veggies we were all famished....and started snacking on fruit. (not so bad considering it would usually be chips, ice cream, cookies etc.) BUT the desire to snack was overwhelming...it was more of emotional desire to eat or a habit than actual hunger.

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  10. any ideas for doing this diet on a budget. I am coming from a vegan diet of cheap grains, veggies and beans. Just a week of this is becoming expensive. I love the results so far, but have to figure out a less expensive way to do it.

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    1. I go to a lot of Farmer's Markets in my area. I do my best but don't kill myself doing it. If I have to buy chicken breasts in bulk at Costco then I will, even if they aren't magically totally organic and grown with fairy dust...it's still better than a Big Mac. P10 shouldn't make us discouraged but encouraged. Just keep trying.

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  11. Doing well with this. Lost 5 lbs. Daughter 8 lbs! Feeling great! Had a slip up day and really felt the difference.

    One question: Since Quinoa is considered a protein/seed is it allowed on Stage 1?

    Thanks!

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    Replies
    1. Guess I should have read the FAQ section and I would have found my answer! :)

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  12. Ho letto in alcuni commenti che non piace l'olio di oliva. In Italia abbiamo un olio extra vergine di oliva che è meraviglioso. Ne bastano poche gocce per conferire un sapore unico, inimitabile. Mi piacerebbe potervelo far assaggiare e poi non vorreste più altro!!

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  13. Is Ezekiel 4:9 bread allowed on stage one or any of the stages? Thanks.

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    1. It is allowed on Stages 2 and 3; but not on Stage 1.

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  14. What about sugar snap peas or peaches?

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    1. SORRY! I wasn't ignoring you - this ended up in the Spam folder although I'm sure you're a wonderful person!
      The Bonus Chapter portion info says:
      Peaches - 1 medium size peach is one serving of fruit. Try to get organic if you can.
      Sugar Snap Peas - 1 cup raw or 1/2 cup cooked in one serving of vegetables.

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  15. Can I read the entire book online for free, either on my Kobo ereader or on my pc?

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    1. When I got the book on Amazon Kindle, it was free (January 2012) but I don't think it still is. I don't know of any places to get it online for free, sorry.

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  16. Did well with this spring and summer.....didn't gain it back but am standing still. Committed to getting back on the band wagon! I have been allowing myself too many cheats.....the only one I am cheating is myself. This works....I just have to do it!

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  17. Why is lunch the hrdest meal to come up with ideas for. Tired of chicken salad in lettuce cups. Any ideas??

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    1. I agree - lunch can be a pain in the patootie, especially if you're at work and depending on what kind of kitchen/appliances you have at work.
      Next time you make dinner, make extra and freeze in single portions to take to work at another time. You could also blend up smoothies and bring them to work OR freeze them in ice cube trays and defrost during the morning while you're working. Always keep olive oil on hand at work in case you get a salad from a takeout place so you'll have your own dressing to use. Those are just some ideas.

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  18. Thanks for the ideas. Smoothies sound like a winner. Lately I am getting so bloated just from the smallest meal. Sometimes all I can eat is a yogurt or some soup.

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  19. I am having difficulty making my meals smaller...
    usually lunch or dinner is my heaviest meal while barely anything for breakfast.

    From what I'm reading in your food logs as well as P10 meal plans, it doesn't seem like breakfast is the largest meal to me? can someone explain thanks!

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  20. Hi so I am new to this, I have tried every diet under the sun but nothing will budge the scales, no matter what I do or don't eat or how hard i exercise. Im feeling very defeated but I have heard great reports about this diet Perfect 10 and Im going to give it a go. Is there anything you would advise before I get started, any guidance or help would be greatly welcomed. Thanks x

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  21. I hope you still look at this once in a while. I have been off the wagon for way too long and P 10 is the only healthy sure fire fix. I am rereading your blog and rechecking the recipes! I will lose 25-30 pounds!

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    1. Good luck to you Sandy! I need to get back on the P10 wagon as well. Thanks for popping in to say hi!

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