First off, exercise:
I cut out exercise when I began this diet only because the weight seemed to come off faster for me without it. I now TRY to get in 30 minutes of aerobics 3 times a week. (Denise Austin on Lifetime at 7:30am is great. I started though with Body Electric on PBS-- Margaret Richards is fantastic!)
My husband, on the otherhand, after losing his first 25 pounds started doing situps-- about 50/day. After losing 50 pounds, he added 10-20 minutes on the eleptical, 3 days/week to his routine. After losing 75 pounds, he added to this routine weightlifting 3 days/week.
As far as diet goes:
Phase I biggies: Kraft Carbwell BUTTERMILK ranch dressing tastes better than any fat-free or any other ranch dressing I've ever tasted. With only 60 calories per 2 Tablespoon serving, it's almost guilt-free.
BEANS-- kidney beans in homemade chili, chick peas on salads, etc.
Celery with light laughing cow cheese for snacks or breakfast.
Speghetti squash!! Great if you NEED speghetti and gets in your vegie quota quickly.
Black beans on (not rice, but...) eggs. If you don't care much for eggs, go ahead and scramble them with spinach for your required amount of vegies for breakfast and add the black beans with onions, etc. mixture on top with a little fat free cheddar, fat free sour cream, salsa, whatever you like.
Tuna with fat-free mayo and mustard, salt and pepper.
Asparagus!-- if you take deli meat, with or without fat free feta cheese, and wrap it around grilled or seared fresh aparagus, you ALMOST feel like you're eating a sandwich. Also, great in eggs.
Fudgesicles, Sugar-free jello, sugar-free creamsaver toffee candies, sugar-free low calorie syrup, semi-sweet choc chips, hershey's special dark chocolate with almonds, hershey's sugar-free chocolate, sugar-free gum-- dentyne, etc. (Just remember to count these and stay under 75 calories/day.)
Pace salsa, Promise fat-free butter (for those of you who need to SEE the butter when you use it), mixed nuts.
Phase II must-haves: Pepperidge Farm Light Style Wheat bread-- you get 3 whole slices per serving!
Thomas English muffin (low fat wheat) Pizzas! Or for those need for crunchy days, wheat tortilla pizzas-- add mushrooms, spinach, a salad, whatever to get your vegies in.
Parboiled yellow rice, Basmati rice, barilla enriched noodles-- not hard or as chewy as wheat noodles.
Skim milk-- for a treat try adding SORBEE zero sugar Chocolate Syrup.
Mashed Sweet potatoes with splenda, cinnamon, I can't believe it's not butter Spray or Promise fat-free butter, and can add pecans for an added crunch.
Sugar free jelly, Carbwell A1, Post Shredded Wheat, low-fat triscuits or wheat thins, FRUIT.
Dump salad-- fat free cool whip, cottage cheese, sugar free jello, fresh fruit. (I really liked this with sf black cherry jello and fresh chopped black cherries.)
Drink plenty of water! If you get sick of it, try making kool aid with splenda. My husband LIVES on kool aid!
Eat your MINIMUM of vegies!! Eat a LOT. You need a minimum of a half cup of vegies for breakfast, 2 cups with lunch, and 2 cups with dinner. After that, add as much of the low fat meat, eggs, etc. as you want. You have to eat BEFORE you get hungry or you'll end up cheating.
Try fixing foods in advance for when you DO get hungry. Salads, scrambled eggs with vegies, whatever, so when you go to the fridge there will be an easy HEALTHY fix for those munchies.
Find a buddy to be accountable to-- try to find one who is on the same phase as you so you CANNOT cheat.
That said, if you DO cheat, try to make it healthier. E.g., if you just HAVE to have a hot dog, go for a light beef or fat free one on a wheat bun, sugar free pudding with fresh fruit, dark chocs, sugar free candies, etc.
Count those Junk Calories! Keep them to a minimum of 75 calories/day.
Get creative! Incentives are GREAT for keeping you on the straight and narrow-- e.g., massages for every 5 pounds lost, vacations, trips as rewards, shopping trips for new SMALLER clothes, and for the racier-- maybe try trading off favors with your partner.
If you get TOO restrictive, you won't stay on it, so DO allow yourself to cheat OCCASIONALLY.
My husband and I counted on phase II only the junk calories (75 calories/day), and wheat breads and pasta, brown rice, shredded wheat cereal, and sweet potatoes. We stuck to 2 servings a day from this category.
As far as the fruit and milk, etc. was concerned. We had as much as we wanted once we hit phase II. In my opinion, if you need to cheat with something sweet, fruit is a much healthier choice than cookies, ice cream, etc.
To those of you who've been doing the diet for a while, probably none of this is anything new to you all. To those of you just starting, good luck keeping everything straight!
My husband's favorite thing about this diet is that he LOVES to eat, and he eats a LOT. There is NO limit to how many vegies, lean meat, or eggs you can consume. So eat till you're not hungry anymore, eat till you're full, eat till you're overly stuffed, but if you stick to the healthy stuff, you'll still lose the weight. (At least it worked for us.)
Last edited by sa7r6a
on Wed May 04, 2005 5:32 pm, edited 1 time in total.