| rnmom00
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THe fruit is a problem usually have one with lunch or a nid day snack Hope that is okay
Here is menu
breakfast
90 cal whole wheat english muffifn
Framer cheese. 3
coffee with milk
lunch salad with 3-4 oz low salt ham and turkey
Use salad spray about 10 sprays
snack v 8
dinneer was planning on tuna packed in water and 1-2 tablespoon little mayo salod Should I add another carb
snack sugar free pudding 60 cal or sugar free fugiscle. I have been told by me doctor that my metabloisis slow have had a weight problem since I was child .. Diets at 10 years old. Please help I think that I have put my body on stravation mode !! I do go to the gym 3-4x a week 30 minutes on stair master and 30 bike eveyother visit mchines for arms and legs
Please help next step is surgery>>> |
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Fri Jun 06, 2008 5:05 pm |
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| RedRox
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not sure what you mean by fruit is a problem. and assuming you are looking for advice?
no veggies at breakfast. Is the farmer's cheese 6 gms of fat or less per 1 oz serving (or less than 21% fat if using non-US labeling) Is the muffin 100% whole wheat or just partially whole wheat? (you need to read the ingredients to determine this)
salad sprays are not SB friendly. Use a good low sugar full fat dressing preferably made with olive or canola oil.
Dinner needs 2 cups of veggies along with the protein (tuna). Don't know if you need another "carb"? how many weeks into P2 are you? Do you want another carb? Fruit for dessert maybe? Pudding should be kind you make yourself, not a prepared pudding cup.
And yes you may be in starvation mode as that is not a lot of calories. You probably need to eat more in order to lose weight. nuts? beans? milk/yogurt? fruit? good fats? Have you seen the P2 meal planning template linked into the P2 FAQ sticky thread and the P2 foods lists yet? |
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Fri Jun 06, 2008 6:56 pm |
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| rnbn2rn
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Thansk for thr reply
Okay farmer cheese cal 50 total fat 2.5% per 1 oz serving I has 2 eggs omellete made with low fat shedded mozzla cheese. and string beans 4oz. for dessert later in the evening a jello sugar free pudding cup 60 cal.. 4 crackers 70 cal .5gm fat with some sugaar free jam.
I am desperate to loss. Have been overweith most of my life since 12 yearsold. I go to a gym 3-4 x a week.. 1/2 hour stair master 1/2hr bike and weight meachines 3 for arms 3 for legs HELP |
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Sat Jun 07, 2008 10:36 am |
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| DebbyC
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rnbn2rn wrote: Okay farmer cheese cal 50 total fat 2.5% per 1 oz serving I has 2 eggs omellete made with low fat shedded mozzla cheese. and string beans 4oz. for dessert later in the evening a jello sugar free pudding cup 60 cal.. 4 crackers 70 cal .5gm fat with some sugaar free jam.
Is this a meal or a day?
Below my "commentary" :) is the official meal template- what I did was copy it into a word document with all the details, then I took all the text out for "my plan" then I filled in all the blanks on a daily basis, so I knew that I had had my appropriate servings/requirements. Notice, I took fruit and starch out of some of the meals becuase I don't have them at all meals - I switch them up between breakfast, dinner, or snacks - depending on how my days go. If I have the template with instructions on the front page of my planner, I can look back to make sure I am using appropriate portions, or just as a reminder. I am needing it less as I go along, but it is always handy for a reminder.
How to adapt your meal plan - Phase 2
In Phase 2, you'll gradually begin to reintroduce healthy carbohydrates into your diet. Here's how to do it: Week one and two: Add in two good carb choices daily. We suggest you reintroduce fruit at lunch, dinner, or as a snack, but it's not the best choice first thing in the morning at breakfast. We recommend a high-fiber cereal for breakfast. Week three and four: move to four good carbs choices daily: 1-2 fruits and 1-2 starches. You can now eat anything from the Phase 1 Foods to Enjoy list list as well as items from the Phase 2 Foods to Reintroduce list.
BREAKFAST
Protein: Quantity is not limited. Start with a 2 oz. portion, eat slowly, go back for seconds if still hungry.
Vegetables: Minimum 1/2 cup or 6-8 oz. tomato or vegetable juice.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2-3 cups allowed daily (including yogurt)
Fat: 1 tsp mayonnaise, trans-free margarine, or oil (optional)
LUNCH
Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
Vegetables: Minimum 2 cups. We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2-3 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing
DINNER
Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
Vegetables: Minimum 2 cups. We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2-3 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing
SNACKS AND DESSERT: Snacks and dessert are optional. Choose a protein, vegetable, fat-free plain yogurt, artificially sweetened non-fat flavored yogurt, nuts/seeds, or a Sweet Treat. A snack that combines protein (1 oz.) and vegetables is encouraged.
BREAKFAST
Protein:
Vegetables:
Fruit:
Starch:
Fat:
LUNCH
Protein:
Vegetables:
Fat:
DINNER
Protein:
Vegetables:
Starch:
Milk/Dairy:
Fat:
SNACKS AND DESSERT: |
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Sat Jun 07, 2008 2:24 pm |
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| DebbyC
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| just wondering from your name if you're a nurse or in nursing school? if you are, you probably know the basics of good nutrition - so don't over think this plan. It is pure and simply good nutrition with some control in areas for a healthier lifestyle. You could apply this therapeutically with minimal changes to just about any healthy prescribed diet. |
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Sat Jun 07, 2008 2:28 pm |
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| RedRox
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DebbyC wrote: rnbn2rn wrote: Okay farmer cheese cal 50 total fat 2.5% per 1 oz serving I has 2 eggs omellete made with low fat shedded mozzla cheese. and string beans 4oz. for dessert later in the evening a jello sugar free pudding cup 60 cal.. 4 crackers 70 cal .5gm fat with some sugaar free jam.
Is this a meal or a day?
I think maybe it ended up being dinner instead of the tuna?
what kind of crackers? all whole wheat/whole grains like triscuits or WASA? SB is often more about the ingredients themselves than the nutritional panel. Pudding should be SF/FF kind you make yourself from a box, not the pre-made pudding cups.
I think we get your sense of desparation. But this isn't a quick weight loss program and starving yourself isn't going to make the weight come off more quickly and will actually prevent you from losing. That meal template for P2 is how you should be eating each and every day. If you have screwed up your metabolism because you have been "dieting" since you were 10, then it may take even longer for your body to recognize that you intend to treat it nicely and feed it adequate nutrition on a regular and consistent basis so it can pick itself back up and work normally. SB is not a "diet" in the sense of the word most people use. It's a healthy eating plan that allows you to lose weight s l o w l y over time and allows you to establish eating patterns that support your health and are sustainable for the rest of your life, so you don't have to "diet" ever again. It's going to take some time, so settle in and enjoy the journey!
What is your height and weight and how much are you trying to lose in total anyway? I'd do all I could to avoid surgery as well. Although if you do end up with that option, you are going to be eating very similarly to this program anyway from what I have read here. good luck! don't panic! and always carry a towel! ;) |
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Sat Jun 07, 2008 3:35 pm |
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