Are you curious about where the Always Hungry Solution is heading? As promised, this week we’re sharing the follow-up post on how AH has evolved in the years since Always Hungry? was first published. A few weeks ago, one of our readers and Facebook moderators, Gary M., provided a succinct, accurate description on the ways Phase 1 has evolved. This week, he’ll discuss Phase 2.
We want you to know that we greatly value your feedback, dedication, and insight into how AH has impacted your lives and how we can continue to grow in the future. We hope discussing these topics here will generate even more thoughts and ideas. Let us know in the comments how you have grown since starting AH and where you hope to see AH go in the future!
What is Phase 2?
Phase 2 is built solidly on Phase 1 with slightly different ratios (more carbs, less fat) and new allowable foods—most notably: starchy carbs, intact grains, natural sweeteners, and alcohol.
We still recommend avoiding refined sugar (except for the dark chocolate, of course) and artificial sweeteners, as well as sticking to limited amounts of maple syrup, honey, and even smaller amounts of stevia, if consumed at all.
How has Phase 2 Changed?
A couple of new concepts have developed within the AH community since the book was published. First, although the book discusses moving from P1 to P2 at the start of your third week, we recommend staying in P1 for AT LEAST two weeks. It is perfectly fine for you to stay in a strict P1 regimen for as long as you’d like. Many members have been very successful staying in P1 indefinitely. However, please experiment with Phase 2 to see what your body will tolerate as it resets after Phase 1.
Second, although the book offers a full week’s worth of Phase 2 menus, try adding these one meal at a time. Most P2 meals in the book are designed to introduce you to a new P2 carb (starchy veggie or whole kernel grain). We have come to realize that many members have issues with some P2 carbs, such as:
- re-triggering of cravings
- difficulty managing portion control
- interruption of weight loss
- weight gain
- increased inflammation
- feeling unwell
- other drawbacks
For many members, jumping into the deep end of the P2 pool after only 2 weeks can problematic. (Again, each person is different. Some feel their absolute best in Phase 2 and only really begin to lose weight in this Phase.)
Adjusting to the New Guidelines
After 2 weeks on P1, we encourage you to experiment slowly. Spend time listening and learning to interpret your body signals. Use your Daily Tracker Sheets to help you learn this valuable tool. Ask yourself questions like:
- Does a certain grain or starchy veggie make your hunger, satiety, or cravings change?
- How does your digestive system respond to P2 ingredients?
- Does one ingredient work better for you than others?
- What about your energy and sleep patterns?
- Do P2 ingredients work better for you in the evening or morning?
For those who struggle at the start of Phase 2, it is prudent to enter slowly into this new phase. Mindfully introduce one new P2 carb at a time. Then pay strict attention to how it affects your body (perhaps for a day or two, or even a week) before adding another new food. Adding a bunch of new foods in the same day can make it confusing to figure out what went wrong if only one is adversely affecting you.
Is There a Phase 1.5?
Fully embracing P2’s ratios and combinations of P1 and P2 carbs (as written) works well for some members, but not all. Dr. Ludwig recently said to the moderators of our Facebook group, “Usually, the relationship between diet and biology doesn’t fall neatly into discrete categories (like Phases), but we created them to aid adoption. Thus, the fractional phases (e.g. 1.5) are an attempt to fine tune…some (but not necessarily all) members might find them helpful.”
So, after the first two weeks of P1, begin experimenting and personalizing as you develop your own version of P 1.5.
Possible Phase 1.5 Menus:
- may comprise ratios BETWEEN those recommended for P1 and P2 (Find your sweet spot and let it evolve as you listen to what your body needs)
- should be limited to foods allowed in P1 and P2
- might be a strict P1 regimen plus wine or a particular P2 carb
- could contain a full serving of P1 slow carbs plus a full serving of P2 carbs (for example, whole grains with dinner and fruit for dessert)
- or might contain smaller servings of each
- might contain only P1 slow carbs at P2 ratios
- or could contain only P2 carbs at P1 ratios
- can be any combination that falls between P1 and P2 parameters
- note that more than one serving of P2 carbs in a single meal is not recommended
The point is: Become proficient at listening to your body, and learn to understand what it is telling you.
Ultimately, it’s okay to tweak the guidelines to make them work for you.