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Found 267 results

  1. CannonW30

    Legume Side Effects

    What are some of the negative effects to be mindful of when reintroducing legumes? I was careful to not reintroduce too many today, but wondering what to look out for.
  2. I did my first round whole 30 minutes successful and felt great. Did the slow roll reintro by the books. Today was my gluten reintro day. Ive heard oats can contain some amounts of gluten so i thought id start there. Had an acai bowl from Costco with banana chip granola(oats) and ive thrown up about 7 times since (11am -230pm), have unbearable stomach pains, and symptoms arent lightening up. Is this normal/common? My mom and sister both have celiac disease... is my body telling me i have it too? Thanks for the insight!
  3. I finished Whole30 a week ago, and I went for a week vacation on Saturday, and though on relax a little bit with my eating habits, so I drank beer, and ate some cheese and a few hours later, a rash appeared on the inside of my forearms, on my belly, on the outside of my leg, and I can't think of anything else but this things I ate/drank after a whole month of clean eating. Is it possible?? Did this happen to anyone out there?? i'll get back to Whole30 on Thursday, but this left me thinking if now I'm allergic to somethings that I wasn't befor and if there will be a "cure" for that thank you
  4. Wondering if anybody knows this - can the Whole30 program actually CAUSE your body to become MORE intolerant to certain things, like dairy or gluten, since you are eliminating them for at least 30 days? As in, you can currently eat bread and have no major issues, but at the end of Whole30, you eat bread and suddenly feel like you are dying? Or, in the reintroduction if these foods cause you trouble, is it because they have been doing so all along, and you just didn't notice it? Doing this program with my sister and a few friends, and my sister is very concerned that it is going to end up MAKING her intolerant to gluten and grains.
  5. Just started my FastTrack reintroduction yesterday with non-gluten grains (decided to start with those, since I've had issues with dairy and soy in the past). So after trying them out for a day and not noticing any reaction, after I take my two day break, do I need to stay away from them for the rest of the reintroduction phase? Also, when can I start introducing meats with small amounts of added sugar? What about my favorite stevia/erythritol blend? Do I bring those back in after reintroduction? I am actually leaving on a 2 week trip to see my family (18 hour drive) on day 16 of "reintroduction" so I'm hoping to not have to be too picky when we're traveling. We went camping on Days 22-25 of my Whole30 and it was rather stressful prepping 4 days worth of food for the coolers. ;P
  6. So today is day 31st so I am reintroducing this week my food groups. On Saturday, I am planning on reintroducing non-gluten grains. My question is: Do corn nuts snacks fall into the category of non-gluten grains for reintroduction because it's corn??
  7. So day 28 is finishing up for me which means I have two days left. At the beginning of this whole30 (my first time), I did feel little stomach aches now and again... nothing that seemed too concerning. I figured it was all the vegetables I was now eating. (I was trying a lot of new ones too! -or at least ones I hardly ate before: cabbage, butternut squash, spaghetti squash, beets, kale, swiss chard, etc.. At the beginning of today, I started to feel my throat sore. I cheated and had one honey-lemon drop (didn't help much so I didn't have anymore). Feeling a little feverish, I took some medicine, slept, and pretty much feel the same (but with no fever). I feel terrible/sick! About once a year, I tend to get "sick symptoms" but never actually get sick (I really rarely NEVER get sick). -Usually this happens because I get stressed and my immune system weakens just a tiny bit. 95% of what I've been drinking has been water (a gulp of pineapple or apple juice if a recipe calls for it). My meals are usually some kind of meat/protein with vegetable (cooked in fat: oil or clarified butter). I think during week two, I skipped a few meals because I was just so full! For snacks, I have apples, oranges, or approved larabars. I'm quite concerned about this because my day 30 is so close! I'm determined to go to the end... but I wonder... what about my re-introduction phase? I can't really re-introduce things if I feel sick? I might confuse symptoms! (was it because I am sick, or because I ate the bread?) I almost feel like I spent a month for nothing! D: (I really wanted to do this 98% correct and told myself if I decide to do it next time, that I'll know what other food groups upsets me and take it a little easier for myself) Also, I know it's not day 30 but I weighed/measured myself. I haven't lost weight (or gained) any, but I did loose an inch around my stomach! yay! I'm quite happy about that! I'm honestly not concerned with weight numbers but am very happy about the measurement on my stomach. ^^ Another thing: pretty sure I didn't catch this from anyone as no one around me (that I know of) is sick... and I'm on my 4th day of vacation, so I've been kinda isolated... Sorry for the long post/Thank you for those who read the whole thing!
  8. So I'm a few days into my reintroduction and I'm thinking how successful my Whole 30 was, 4 lbs, 1 inch off my waist and an overall happy gut! I'm really only reintroducing a few things like oatmeal, sweetened creamer in my coffee and the occasional sweet treat (macaroons, yum!) so I'm wondering if by bringing these things back, am I making my body stop using its fat as fuel? Will it burn those cards instead thereby reducing my weight loss? I read that is what happens on Whole30, your body changes how it runs, so I'm worried that by reintroducing certain foods, it will stop burning fat in that way. Does anyone know the science around this? Is there a certain sugar/carb ratio to stay under to keep your body burning its fat for fuel?
  9. So I looked around on the forum and couldn't find anything like this (maybe I just didn't know what to search for, specifically) So I'm going to post my plan. I hope this helps someone else who's in the same position as me. I finished my very first Whole30 YESTERDAY! I had an amazing time with this. It wasn't too difficult and I really got a lot out of it. I'm sleeping more soundly, falling asleep faster, and waking up easier (often before my alarm even goes off). My skin has really cleared up. The migraines that I had prescription medication for have completely disappeared. My energy is pretty high despite the fact that I've completely cut out caffeine (Coca Cola was my caffeine of choice, but i would also drink tea and coffee). I don't know about my athletic performance because I gave my body a break from intense activity while I was adjusting to the new lifestyle. When it comes to physical changes, though I know that's not the goal; I did experience some. I lost 4.2 lbs, 1.4% body fat, and a total of 6 inches around my body. Overall this has been a wonderful experience and I'm totally going to keep this a part of my life and maybe even get my husband to try it out! So I'm finally at the reintroduction stage and I'm trying to get as much out of it as possible. I'm super interested in what specific foods could give me problems, rather than just the food groups. Therefore, I've made a SUPER SLOW ROLL SCHEDULE that I'm going to follow. If I follow this, it will take me another 81 days (minimum: assuming no category REALLY messes me up for more than 2 days) to finish my reintroduction. During this time I will pick a new food (that I previously ate/wouldn't mind eating again if possible) every third day to try. I will eat that food in a lot of different forms and styles throughout the day (unless the morning reintroduction immediately ruins me), while eating everything else Whole30 compliant. Then I'll go back to Whole30 for the next two days/however long it takes for negative symptoms to clear up. I followed the basic template of: 1. Legumes, 2. Gluten-free grains, 3. Dairy (split into lactose free and normal), 4. Gluten-containing grains, 5. Alcohol SUPER SLOW ROLL SCHEDULE 1. Black Beans 2. Peanut Butter 3. Soy: Edamame, Miso Soup, Soy Milk 4. Chickpeas 5. Lima Beans 6. Green Peas 7. Corn: Corn Kernels, corn tortilla chips, popcorn, Creamed Corn 8. White Rice 9. Brown Rice 10. Grits 11. Gluten-free Oats 12. Lactaid Milk 13. Skim Milk 14. Halo Top Ice Cream 15. Normal Ice Cream 16. Hard Cheese: Cheddar, Swiss, Parmesan 17. Soft Cheese 18. Greek Yogurt 19. Whipping Cream 20. Whole Wheat Bread in various forms 21. Whole Wheat Pasta 22. Biscuits 23. Vodka 24. Whiskey 25. Rum 26. Ciders 27. Wine Before I did the Whole30, I had already cut out almost all dairy (except in baking/ The Cheesecake Factory Strawberry Shortcake- OMGEEE). I drank MAYBE once every couple of months, and then it would be just one drink. And I wasn't a huge grain person except for Grits and breakfast breads. I'm aware that none of the things in my reintroduction list are things that I HAVE to have again. But they are foods that I think could come up naturally in my life, and I want to be able to make the most educated decision possible about if that food will actually be worth it. Therefore, I will introduce them all. Knowledge is power, after all. I may also extend a bit longer and try out different combinations of these foods to see if that affects me more than just the individual food. For example- what would a bowl of cereal with gluten and dairy, do to me? Does that still happen if I use almond milk, or Lactaid Milk? And then maybe try out different desserts that have a few of the inflammatory ingredients in them. I know this may seem excessive or too intense. But this would really satisfy the math/science minded + organizational part of my brain. I have no doubt that I'll do another Whole30 again one day. I actually really look forward to it. I'm welcome to any suggestions/comments. But please keep them constructive- and don't try to talk me out of doing it this way. I'm already going to do it. But if you can think of a way to make it better organized, or if you have done something similar to what I'm about to try to do- I'd love to hear about your experience!
  10. So on day 31 there is a restaurant I'm going to that serves homemade fries. They are made in soybean oil and their chicken is cooked in a combination of oils including corn oil. I was wondering what kind of food group am I reintroducing here? Is it legumes? If I'm eating fries, does that mean I can eat any kind of fries? (say if I had hash browns or heated up some frozen fries for lunch or fast food fries, etc..)
  11. Today is day one of my reintroduction and I am SO excited! However this morning I was hit with a question... I am unsure how to reintroduce my protein powders. Before my Whole30 I used to drink 1-2 servings every day. (only as a meal replacement or immediate post-workout) I have two different protein powders (both whey protein), one is Isagenix brand strawberry cream, and the other is Muscle Sport brand lean whey revolution chocolate flavor- my favorite (also has added fat burner). Here are the fist few ingredients of each protein powder even though the list is way longer... Isagenix strawberry cream: whey protein concentrate (undenatured), milk protein concentrate (undenatured), low heat nonfat dry milk, isomaltooligosaccharide powder, fructose, sunflower oil powder, olive oil powder, tapioca maltodextrin, flax seed powder, xanthan gum, triglyceride oil powder Muscle Sport lean whey revolution chocolate: fibersol 2, maltodextrin, tauric acid, glycocarn, l-carnatine tartrate, lecithin, whey protein isolate, hydrolyzed whey protein peptides, cocoa, cellulose gum, xanthan gum, carrageenan gum, lactase, bromelein, sucralose I was wondering your thoughts on these (are they "healthy" or are there harmful chemicals in them compared to other protein powders? etc.) How and when would you recommend re-introducing them? (In their own re-intro category, in the dairy re-intro category, etc.) Thank you!
  12. Farm Cooking

    Reintroducing Legumes

    I began whole 30, not for weight loss, but rather because of stomach pain... Before whole 30, I would eat a homemade Ham & Bean soup with no pain... Yesterday, I started reintroducing legumes and had some of said soup... However, by the end of the evening, I wound up with such pain in my stomach and I felt so sick! The only difference to the recipe -- I used dried beans instead of canned. Even though the beans were soaked overnight, and were cooking for hours and hours, the beans never really softened. Could this be the reason I had the stomach pain? Perhaps my stomach couldn't digest the beans because they were not soft enough??? Any thoughts? Thanks in advance! ~ Sheri
  13. Hi Whole30 friends! I took 9 total days to reintroduce several different legumes (peanuts, soy, black beans) and had NO problems. I have now started reintroducing non-gluten grains. I ate white rice yesterday. So today is a clean eating day and there is a soup in the cafe I want to try...lemon ginger split-pea soup. All the ingredients are compliant, obviously the split peas are a legume. So my question is two fold - first, if I had no trouble with the three legumes I already reintroduced, do I really need a separate day for split peas or is it fair to assume all legumes are fine? and second...how important is it to eat 100% whole30 clean between reintroduction days? Is it okay to eat whole30 clean plus foods that you have found to be not a problem for you?
  14. Hi everyone, It looks like my reintroduction is going to coincide with my period, or at least with pms... Yikes. Would you advice against doing the reintroduction during my period? If I feel terrible, I may not be able to tell whether it's from pms or from the reintroduced food. Then again, I'm not sure I can keep going with W30 for much longer than 30 days, either, as it isn't really making me feel great.
  15. I know, I know... The official ISWF position seems to be "Don't" but for those of us that still want to occasionally imbibe, the book is sorely lacking on how and when to reintroduce alcohol. Day 1 is dairy. Day 4 is gluten grains. Day 7 is non-gluten grains. Day 10 is legumes. Should I sprinkle alcohol in there somewhere? Wait until the end, do it first, or what? Right now, I'm thinking I might reintroduce alcohol first so I can understand the effects of that before reintroducing anything else. Thoughts on this?
  16. Hey there, I tried to find an answer on the forum but couldn’t find any. This is my first whole30!!! I reintroduced NG grains yesterday, some GF oatmeal for breakfast, sushi at lunch (no soy, just some rice and sashimi), popcorn, and salad for dinner. Everything was OK. today I had apple cinnamon paleo breakfast bowl, and for lunch egg omelette with bell peppers, and after that I’ve been feeling very bloated and gassy :/ could it be the bell peppers? (I had 2) and the symptoms were almost immediate. My stomach keeps growing. Is it the NG grains or the bell pepper? I did have a bigger portion of peppers than normal. thanks!
  17. pibbylotter

    Intolerance or Shock?

    Hey there, I am wondering how much of the reintro is just your body in shock of a food group it hasn't had in a while? For example, I had minor reactions to soy/legumes and non-gluten grains, but had pretty severe diarrhea and intestinal cramping from dairy and gluten. I tried gluten again the following days after day 10 of reintro and didn't have a reaction to whole grain bread or a mini muffin. To my understanding, this is also a lot of spectators' objection to this program. So how do I know if this is shock or if I really should never eat dairy again (my worst reaction)?
  18. Since this is my second Whole30 and I already know what groups affect me the most, can i just do a whole15 before i do another reintroduction but further seperate the groups- ex: milk vs yogurt vs cheese, bread vs pasta? I am currently on 10 but it actually should be day 21, but after the first 10 days we had a company dinner that was non compliant and I had to start over. So im trying to figure out what is best to do?
  19. Hello! I've just completed my first ever Whole30 and I feel amazing. I truly don't miss any foods, and don't really have the desire to reintroduce any (yet). The only thing I miss is red wine! I would like to stay Whole30 compliant food-wise while reintroducing red wine slowly - thinking a glass while cooking dinner tonight, and over the weekend, and then back to no wine at all next week. Then reintro for foods. If I do this though, am I just completely sabotaging my reintro? I don't know if this makes a difference, but my sugar dragon doesn't feed off of sweet sugary foods, but it rages for savory carbs (pasta, rice, potato chips). Any advice would be greatly appreciated!
  20. R1D31 from my Lenten Whole30 and I started the reintroduction with legumes: hummus included with breakfast... didn’t have any negative effects YES! I miss hummus and chickpeas in general peanut butter (Kraft Crunchy my regular) included with lunch... oh oh... within 30 minutes severe diarrhoea, stomach cramps and a strange reaction (to me anyway) of intense muscle pain in my right upper shoulder radiating up into my neck to behind my ear. Not pleasant definitely not worth it! peas included with dinner... within 30 minutes some stomach twinges, return of the shoulder/neck pain, a brief headache and 3 hours after eating, I was ravenous and started snacking without control! I have a couple of questions... 1. Is it possible to not have a reaction to a specific legume while having various levels of reactions to others? After the reintroduction phase, I would definitely like to include chickpeas as a part of my weekly meals as a vegetarian alternative. 2. Would it be wise to do a redo reintroduction of plain peanuts to make sure it wasn’t the added ingredients that cause my reactions? i would do this as a slow roll following the fast track outline. 3. Is the muscle pain reaction normal? Thanks for any insights
  21. TJHigh

    Here goes!

    Success! Completed my Whole 30 yesterday - my third, and I think my most successful. This time I’m really focusing on reintroduction- I now view it as even more important than the W30 part. W30 is just a necessary step to get you to a baseline so you can have a successful reintroduction. I’ve done reintroductions before, but honestly, I just wanted to get through them and be “done.” And my mentality was really that I was done after the W30 portion anyway, so it wasn’t effective. Nothing effects me dramatically and I wasn’t tuned in to looking for subtle, longterm effects, so I pretty much convinced myself I could reintro everything and I’d be fine. But ultimately, that led me right back where I started. This time I see reintroduction as just the beginning and I’m fully committed to at least another month of thoughtful, careful planning, eating and observing. Just like with my W30, I planned a TON, really down to every meal for a month (this inevitably changes as time goes by, but it’s nice to start with some structure.) I have goals and metrics that I know I want to watch for - mostly energy, mood, and cravings. I’ve had Tigers Blood pretty much ever since the second week of the program, and I want to see how reintroduced foods effect that. And finally, I know, I know, W30 isn’t about weight loss, but I lost 9 pounds (just checked the scale for the first time in a month, and resisting daily check-ins was an accomplishment itself.) Now what I want more than anything is to maintain that. I don’t know if I’ve ever maintained a stable weight in my life, and for me, that’s the key to whether or not I truly have Food Freedom. So here’s my schedule, for the most part: 1. Start with wine, 3 days. Here I’m going to have wine with dinner just tonight, the rest of the reintroduction is really to check to see if cooking wine has an effect. I have so many recipes that are almost W30-compliant just with cooking wine, if I find that has no effect, it will really open up a world of cooking for me. What I’m looking for here is the effect on my skin- I have rosacea and wine is a huge trigger (sob), so it’s important for me to know how much I can get away with drinking wise and cooking wise. Then just one day Whole 30, assuming all goes well. If not, it’s back to W30 indefinitely. 2. Added sugar. I’d like to see what this does to my cravings, so during this phase I’m going to be careful about separate sugars (which right now is just fruit at meals for me- it’ll be interesting to see if I start consuming more.). Here I’m looking at regular non-compliant bacon, a Vietnamese dish of “caramelized chicke,” Siracha with my scrambled eggs, sugar in marinades, an almond milk latte, sweet pickle relish in deviled eggs for the super bowl, etc. Again, nothing independently sweet, but things that contain sugar to see what it does to my Sugar Dragon. 3 days back to Whole 30. 3. Non-gluten grains. I generally think of non-gluten grains as being relatively healthy (especially whole grains like farro, barley, etc.), but I need to see if they’re healthy for me. I’ve reintroduced these before and found no startlingly I’ll effects like things with digestion or joint pain, so here I want to pay closer attention to subtle, long term effects. I’ll likely eat this for a longer period, 4-5 days. I’m not quite sure how to measure this, but I want to see if this effects my fat adaption and moves me back to sugar adapted. Not quite sure how to judge this. Probably by monitoring my weight, but also to see if I get energy slumps in the afternoons, mood changes, and/or cravings. 3 days Whole 30. 4. Switch to slow roll/Food Freedom. I have a weekend trip to Vegas and I’ve been carefully plotting Whole 30 options (steakhouses are where it’s at!), but I anticipate I may come across an item that tempts me out of my plan. I want to practice my FFF skills here - thinking about is it worth it, and will a few bites satisfy? After coming back, I plan on a mini-reset of one week. 7 days Whole 30. 5. Next up- soy. And specifically soy lattes in the morning (which I know also have sugar). Here I tried these before during reintroduction and just had a nagging feeling that something wasn’t right. Again, nothing striking, but maybe a subtle increase in depression? I def want to monitor this, so I’m doing soy separate (and just soy lattes- I don’t miss much other soy), and will get a veinte a few mornings in a row to see how I feel. But likely these will just go back to a very once in awhile treat. 2 days Whole 30. 6. Then the rest of legumes, which I honestly don’t much miss. 3 days Whole 30. 7. Then dairy, which I do. Most of this reintroduction I’ll focus on cooking dairy- sautéing with butter vs. ghee and milk/cream in my soups. But in the final day, I’ll test a full-on cheese plate, which is a nice occasional treat. It’ll be nice to see if it can come back as a treat. 4 days Whole 30. 8. Finally, gluten. Again, which I don’t miss much, so it’s probably not an ingredient I’m looking to add back in myself, but since it’s in so much stuff when eating out, I’d like to monitor the effect. et voila. That’s it. I think that puts me at mid-March, so I’ve got some work to do/time to put in!
  22. Hi! Tomorrow is Day 30! Woo hoo! Oh wait, there's this "Reintroduction" thing they want me to do TOO?? TEN MORE DAYS??? I'm not DONE?!? OK, yes, this is not a surprise to me. I've read the books, which by the way, I heartily recommend, and this Reintroduction is revealed right from the beginning. I can't tell you how many times I've used the books as a resource since reading them the first time. Mine is the type of mind that needs the "why" before wholly embracing something new, so 'It Starts with Food' convinced me that this was not one more fad/diet dead end, the others in between I devoured (no pun intended!) and studied, on how to get started and stay on track (plus 1st week meal plan example - which I followed - and RECIPES!!), but then, it was 'Food Freedom Forever' that confirmed that I was definitely doing something for myself that should have been done a long time ago. Most recently, the 'Day by Day' was added to my Whole30 library, because, well, that damned sugar demon. Though I'm on my 5th Whole30, and I have learned a lot, feel great and love eating the meals I prepare, I have not yet tamed my sugar demon. I recognize that I still have much to learn, and I'm a willing pupil. So, THIS time, for the FIRST time, I am going to follow the Reintroduction Plan! It's true, I admit it. The first 4 successful Whole30's... I didn't do the Reintroduction Plan. I suspect that thinking about 30 days puts a period to the plan in my mind that needs to be adjusted, and I'm thinking the Reintroduction is just the thing. Then, I have some thoughts for after THAT too (Resets!), so that I can someday find my Food Freedom. I use RealPlans.com to make my meal planning easier all year long, but especially during a Whole30. My reintroduction weeks are already planned. I shop on Thursday and I already have my legumes for Wednesday, Day 1 of my Reintroduction. If you are new to the Reintroduction too, or you are seasoned and want to help a girl out, please join this conversation. I think I got this, but my ears are open, plus I'd love to hear about your journey.
  23. Over the past 8 years, I've done GAPS, gone Paleo, done just no gluten/sugar in phases. I've been eating a very clean diet of homemade foods and very low sugar, no processed food the whole time. I'm doing Whole30 because my last pregnancy included a lot of bed rest and hard recovery, which meant people bringing us meals and us buying easier foods -- still pretty clean, but more gluten than before. I'm halfway through the 30 days, and I just don't have it in me to do the reintro phase when I've done eliminations 4 other times and never reacted in the slightest way. Gluten and dairy make no difference in any of the ways I've given them up. I'm a huge "rules" person and usually can't handle not following rules. But I'm thinking I'll just ease into some tings slower than others, and stay very low gluten/sugar for good again, but not do the 10 days of going back and forth with the diet. I see that many people have done this program several times, so I wonder if that's what people do when they've carefully tested for reactions and had none.
  24. Coffee&Chocolate

    Gluten-Free Label

    I'm doing the "gluten-free grains" re-introduction, and I have some cornmeal on hand from pre-whole30, I wanted to make some polenta with it, but the label doesn't say "gluten-free." I also was going to have some oatmeal and the label on that does not specify "gluten-free" either. For gluten-free grains re-introduction, does the label need to specify "gluten-free" or can you just eat non-gluten grains (corn, cornmeal, oats, buckwheat, etc...)? I couldn't find a post that directly answered this question - all help is appreciated! Thanks!
  25. Toni Bass

    Round 2 Immedietely

    Hello All, This is the first time I have posted in here. I just completed Day 24 of my first ever Whole 30 cycle. So here goes my fear, babble, confusion rant, lol. I will admit here I am 29 years old, 5'4" and my starting weight was 286.6, I was at the heaviest I have ever been in my life. I was bingeing on fast food sometimes 3x a day and always eating out. If i had to guess my daily caloric intake was 5000+. I'm a cardiac register nurse in a hospital, I know hypocrisy right. Well i finally reached my breaking point of being sore, tired, depressed, angry, moody, broke, nasty skin, no sleep, no focus, pain and just miserable. I'm too young to be feeling so immobile at work and after work, I plan to be in this career for 20 plus more years and the way i was headed I was going to be a patient soon. I've been single since I was divorced at 23 and I feel my weight is a huge factor and loneliness has set in hard. So my aunt mentioned this and how her and my uncle saw great results. I felt i needed something tough and strict, something to complete do a 180 with, I've tried other things in the past and I would sabotage myself the second the scale didn't show as much weight loss at the week before, then proceed to gain everything back, plus more. That's long story short....fast forward to today Day 24, I feel freakin amazing, my skin is so clear, i have no dandruff, I'm not nearly as sore after a 13 hours shift and I can see small physical changes. However I don't feel prepared for reintroduction. I'm obese and very unhealthy and still have major cravings and want to binge, i feel i need more tough strict love before i'm released into the "normal" world, lol. I was thinking about doing a round 2 immediately. What are the thoughts or feelings about this? Is there a reasoning that this may be frowned upon or detrimental to my overall health transformation. I'm open to any and all suggestions. Thank you. Toni