[Tazqoaap]

so i went all thru phases 2 and 3 without cheating, just started phase 4 which i knew would be hard for me because there is so much more freedom. So I started with a small taste of a healthy spelt cookie I was making, and it snowballed, to a few cookies, crackers, se chips, a roll, and some candy. been sick to my stomach all night with cramps and bloating, and generally feeling very guilty. terrified to get on the scale tomorrow because I dont want to know how much damage I've done. If I just eat clean, protein and veggies the next few days can I undo the damage?

If you are 2lbs over your LIW you need to do a steak day. Then the following day what you still have to loose you can either 1. do another steak day (I have never done this but read of some who have) 2. Eat really clean p2ish foods till your weight comes back down. Either way, drink A BUNCH of water. I would try to drink a bunch of water while you are still awake, keep your body move'n.

It's a part of life, you can go the rest of your life and not eat any of those things but lets face it, most people don't. It's nice to indulge every now and again the biggest thing is to notice the weight increase and do the corrective measures to bring you weight back down. It's really good sign you are wanting to fix it asap and not waiting till it gets out of control!

Once your back in control of your weight, hopefully it won't be too much damage and the steak day will fix it. Start p4 and start learning what starch/carbs affects you. It's same as p3 you got to go SLOW! You'll be ok, just watch the scale