Overeaters Anonymous - Whats your eating plan?

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09-21-2009, 04:26 PM
I just joined OA a few weeks ago and am wondering what sorts of eating plans people have? Any advice about an eating plan would be greatly appreciated.
Thank you

11-15-2009, 04:32 PM
Wow...why hasn't anyone made a reply 2 this post?

11-29-2009, 10:45 AM
I lost my weight by not eating foods which contain white flour, sugar and wheat. I lost 120 pounds and have kept it off for about 4 years now. I read a book called" Food Addiction-The body knows" by Kay Sheppard. The book costs around $12 and it told me exactly what foods to eat and which foods to not eat. It's so simple. If I'm not sure if something is OK to eat I check the book. If it's not listed I don't eat it period. I am a food addict in recovery and I take my program seriously. Best of luck to you too!!!:carrot:

11-29-2009, 11:26 AM
blackcat99- thanks for suggesting this book. I thought I had gotten over my food addiction for the last 15 months or so, but lately it's been back with a vengence (gained 15lbs in the last two weeks). I think this book will be really helpful.

12-26-2009, 08:46 PM
lily? are you still there? Any food plan you choose will work and you know that. You have to follow the advise from black cat and stay away from the things that trigger you. While one person can eat whole grain bread another cannot eat gluten. You will find the plan that works for you and stick with it!!! That's the secret, even when you stray, come back. It works if you work it!

Me Too
12-28-2009, 12:27 AM
OK see if this makes any sense.
I'm a vegetarian, starting South Beach and eating 3 meals a day with 1 snack at night.
Oh boy sure hope i can pull this off, I'm going to really rely on my Higher Power for this one.
This way of eating makes sense to me and this is the kind of eating plan i want to see myself doing.

April in Cancun
01-05-2010, 05:59 PM
I'm not too sure if this will help, but I am on a 1200 calorie a day diet. And it has worked for me as I have gone from 180lbs to 140lbs. And pretty much has kept it off for about 4 years now. I try to stay in the range of:

Breakfast - 250 calories (8am)
Snack - 130 calories (10am)
Lunch - 250 calories (12:30pm)
Snack - 130 calories (3pm)
Supper - 300 calories (6pm)
Snack - 130 calories (8:30pm)

I also try to keep my carbs in the 75 gram range and veggies are free except for the ones high in carbs (carrots and green beans are a wonderful tool to have! I am a bored eater, and carrots, cucumber, celery and green peas are a perfect, mindless snack)... I hope this helps :)

01-07-2010, 10:22 AM
I am now on my 2nd day of Kay Sheppard's and let me tell you you get a lot of food to eat. It basically eliminates, sugar, flour and wheat or of which I need to eliminate.

I just had my breakfast and this is what I had.
1 cup of rice cereal
6oz of blueberries
1 cup of milk
4 oz of turkey sausage(this I made myself)

so you see you get plenty.

I pray this will work as nothing else has I also am exercising everyday but I've been doing that for a long time with other eating plans and it just keeps me the same.

I will let you know how it goes.

01-10-2010, 04:32 PM
I have the closest thing to an eating plan now since I did Weight Watchers several years ago.

I use myfitpal.com and just plug my food in and make sure I'm under calories.

I try to stay away from sugar and am working on getting more veggies and lean meat in my diet.

So far it seems to be working.

02-18-2010, 10:23 PM
I've basically cut out all sugar and flour (except for greek yogurt that I have in the morning with fiber one cereal)

For lunch, I usually do a salad with tunafish on it.

And dinner, it's usually chicken with string beans.

I'm not doing any eating in between meals just because it usually sets me up for disaster.

05-19-2010, 09:38 AM
I have pretty much the same problem. Lately I discovered that I'm not hungry in the morning so I stopped eating breakfast after reading a book which said that we can burn calories with ketons so basically I usually eat a banana and a pear or an apple, that's like a snack, and then lunch something cooked, vegetable, pasta, chicken and salad, and then some snack which is different every day and for dinner I eat something to fill my daily calorie amount which is 1700 kcal.

05-19-2010, 11:27 AM
I just started using the food plan from


It is similar to Kay Sheppard's plan in a lot of ways. Tells you exactly what your meal composition should be, gives a list of allowed foods, even suggests how much time should elapse between meals. Plus, like Sheppard's, you get plenty to eat. There's no book to buy - everything's there on the website.

To get to it, go to the FAA website and click any of the links toward the bottom of the page. When the next screen comes up, you'll see a series of links in a column on the left side of the screen. The "Food Plan" link is at the very bottom of that column.


05-19-2010, 12:09 PM
I'm starting Kay Sheppards plan today.

05-21-2010, 01:22 AM
WTG, Beejr and Babygrant! It is not an easy plan at first, but soon it will become as natural as breathing!

07-03-2010, 01:31 AM
I'm using the 3-0-1 plan. Three meals a day, nothing in between, one day at a time. That is all I can do right now as a newbie. Anything else, right now, feels like a diet to me and I've NEVER been successful on a diet. With the steps, I'm hoping that I will be able to look further into my meals and start choosing healthier options, lower portions. But, for now, this is working for me.

05-17-2014, 11:56 AM
I was just responding to a question regarding individual meal plans.
I belonged to OA for years and could never find a meal plan that I could stick to. Then I discovered OA HOW which has a regimented meal plan combined with working closely (daily) with a sponsor. I now realize that I needed someone to tell me what to eat and how much because I was an addict and couldn't do it for myself.

Meal plan is no flour of any kind, no sugar, no alcohol.. Amounts of what is eaten is weighed and measured.

It is absolutely amazing! It sounds difficult and is hard the first couple of weeks. But the result has been like coming out of a drug coma. The mental clarity is amazing. It is not the answer in and of itself of course. But it gives you the mental clarity to continue doing the work of the 12 step program to remove the mental blocks to God. Hope that helps. Thanks.

05-17-2014, 03:15 PM
I guess I'm with the poster who does the 1200 calories a day, spread out in smaller meals and snacks though I do the range of 1200 - 1498 calories. This range is based on my resting metabolic rate test results. After 13 weeks I've lost 40 pounds and it hasn't been that difficult. If I make good food choices (there are no restrictions), I get plenty of food and don't get hungry. It's amazing how much more fresh real food you can eat compared to processed, pre-packaged and generally unhealthy food of the same caloric content.

I should mention I do exercise almost daily which has surely contributed to my loss, and I'm sure this might be harder for some than others, but its working for me and is very doable.

06-06-2014, 11:23 AM
I have three meals and one snack (the snack is around 3:30 or 4 p.m. and it's an egg and a string cheese, or greek yogurt with blueberries. I don't have any sugar or flour of any kind and no diet soda. I don't measure but I do know that I only eat a certain amount of scoops of things...I use a large serving spoon for this. So if I'm having a quinioa salad, I'll allow 3 scoops and then another scoop or two of salad. I used to count calories but my sponsor thought that was too diety. The only thing I measure is my oatmeal in the morning and I have oatmeal every single morning and I love it (btw, I sweeten it with stevia).

06-06-2014, 08:55 PM
I have been kind of sliding off my meal plan and program in general.
I have overeaten/binged for the last 3 days and am worried I will go back to eating full time :(

I would like to get back to my plan which in the beginning was no flour or wheat.
reduced sugar but not eliminated as it doesnt bother me too much. And avoiding preferred binge foods that I know I can't stop(fries,cheesy/carby things,etc)
3 meals a day & sometimes a snack of yogurt/blueberries/walnuts in evenings after dinner before bed. mostly eat meat proteins,eggs, beans,veggies,fats,rice,tuna, sometimes canned soups.
I dont really weigh and measure except for rice which is usually a1/2 cup.

06-08-2014, 02:55 PM
There aren't any meetings near me and I am not that computer literate so I am looking for a sponsor, someone I can check with once a day for guidance and support. This is so hard...

06-18-2014, 07:41 PM
I eat 3 balanced meals per day and nothing in between except water and tea. I'm a vegetarian but I avoid almost all dairy,eggs,white flour and sugar. I've lost 30 pounds since I've followed this plan

06-19-2014, 04:19 PM
There aren't any meetings near me and I am not that computer literate so I am looking for a sponsor, someone I can check with once a day for guidance and support. This is so hard...

Hi db. Did you find anyone to help you? Just checking in.:wave:

12-22-2014, 12:15 AM
Here is a bit of wisdom from people who have faced rough patches and got through them.

I now knowÖ

I can control my eating if I plan in advance what I need to do and if I practice what I need to say over and over to myself.
(Make a List) When Iím tempted to eat something I shouldnít, I need to pull out my list that contains all the reasons I want to lose weight.
Just because Iím hungry doesnít necessarily mean I should eat.
Cravings always go away, and there are things I can do to make them go away faster. I donít have to give in to them.
Eating a reasonable breakfast and lunch is important so I wonít overeat at night.
If I donít follow a nutritious diet, Iím more likely to cheat.
I have to make time for dieting and exercise.
I have to prepare in advance for sabotaging thinking.
I need to sit down and eat slowly and notice every bite-every time I eat.
If I eat something I shouldnít, itís just a mistake, it doesnít mean Iím hopeless or bad. I donít have to make it a bigger mistake by continuing to eat whatever I want for the rest of the day.
I have to put my needs first sometimes.
Itís OK to say ďnoĒ to people who offer me food.
I have to watch out for fooling myself. Every single time I put food in my mouth, it matters.
Eventually my thinking shifted from ďI hate depriving myselfĒ to ďI feel better that I didnít overeat.Ē
I need to give myself credit every time I do what Iím supposed to do.
If I regain weight, I can go back to using the skills I learned to lose it-every time.
I can do it! I have the skills now. I know how to do it, and Iíll have these skills forever.