It's been really hard for me just in two days because I am not used to eating any veggies at all (this includes salad) and I am a complete carboholic.
Your menus look really shy on veggies. The 4 1/2 cups a day are essential to this way of eating. If you're not used to eating veggies, salads are a great way to start, but you need to add stuff to the lettuce, like carrots, red onion, celery, radishes, cucumbers, mushrooms, peppers, etc. There are so many veggies that are delicious raw. I now love steaming my broccoli and cauliflower too. These foods are full of nutrients and add bulk to your diet. I really think the quantity is key to this diet. Most of us try to get 1/2 cup at breakfast and 2 cups at lunch and dinner each. Also remember to try to get 2 cups of dairy a day.
Hey everyone. This is my first time posting in the SB forum, though not my first time trying the diet! I dropped about 25 lbs a year ago just in Phase I, and kind of forgot about sticking to Phase II...and consequently and steadily gained about 10 of it back over the months. I'm really invigorated to be back on it!
Today is day 2 of Phase I for me. Something interesting I've noticed is that I feel a lot hungrier this afternoon than I did yesterday. Compare my meals:
Yesterday -
B - egg white & baked tofu scramble with shredded sharp cheddar; coffee w/ half & half
S - Laughing Cow lite swiss wedge
L - chinese chicken salad with vinaigrette (cabbage, etc. as the greens)
S - 20 whole unsalted almonds
D - salmon fillet w/ wasabi & lite mayo, green salad, diet root beer
Today -
B - 1/2 cup cottage cheese, 1/4 c. nut/dried cran mix; coffee w/ hazelnut creamer (not sugar free!)
S - LC lite swiss wedge
L - leftover salmon & salad
S - about 30 almonds
D - (I'm planning to have grilled chicken and salad with avocado for some good fat)
And right now I am WAY hungrier than I was yesterday at this time. Could it be because my breakfast was not as substantial today, or because I had that sugary creamer in the morning with my coffee? What should I be adjusting with this basic template of a menu?
Thanks
Last edited by snoozlebug; 07-09-2009 at 08:52 PM.
Snoozle, the flavored creamer with sugar is not only a no-no for the sugar but also bad fats. You're also over the allotment of nuts. You can have 15 almonds per day. I never felt hungry on Phase I. If you do, eat more, as long as you limit the fats, nuts, dairy and sweet treats. Make sure your cheese if FF or low fat and eat more veggies. See my post above yours.
Thanks Anne. All I'm going off of for SB is the audiobook of the doc who created the diet reading part of his book or notes. I love it cuz I'm understanding all of the reasoning and physiology behind the diet, but I'm not being extremely scrupulous about the details. I guess I really ought to get the book if I'm going to try and do it by the book ;-) (or at least read up more on specifics...for example, I knew I might be over-doing it with the almonds today cuz I was hungry, but I didn't know I had a certain allotment!)
I need to bounce around on here and find where people have listed sample menus, etc.!!
BTW the creamer WAS fat-free, though I know that doesn't make it much better (it's that Coffeemate hazelnut ff stuff...luckily I had coffee at a friend's and I am not stuck with a giant bottle of it! no more of that junk for me!)
Last edited by snoozlebug; 07-09-2009 at 09:43 PM.
Snoozle, first of all back to the Beach. The plan has changed since you were on it last, See the revised Phase I Food list in the FAQ. You now should be having dairy. I see no legumes in your menus either - both the dairy and the legumes will help kill the cravings and make you feel more satisfied. Check out the List for nut servings too. Evaporated tinned no-fat milk is a good substitute for the evil creamers!
So I've been REALLY good about staying clean on phase 1 so far..I've probably had a few too many nuts but other than that, I've been good...until yesterday...
I'm an emotional eater and a family crisis arose yesterday. All I wanted to do was eat some crackers, chocolate, and even a Poptart--which I NEVER liked before! As I stood there staring into the food porn collection in my cupboard, I thought about it again. I felt so icky when I was eating that bad food. Sure, it helped for a moment while on my lips but not in the overall picture. So I closed the cabinet, ate a SF Fudgsicle, and ran a hot bubble bath. I then came on here to read posts. I'm proud! =) Thanks for being here guys!
My friends are having a girls night out tonight. They're going to BJ's Brewhouse (they have all sorts of food...salads, pizza, sandwiches, pasta, steak, etc) and I don't know what to eat! I know it's not recommended to eat out while on Phase 1, but it doesn't look like an option tonight. I was going to have a grilled chicken Caesar salad (dressing on the side, of course!), but I'm sure the Caesar is filled with fat. I could always get a grilled chicken salad w/balsamic, but I'm not a huge fan of balsamic vinaigrette. I'll eat it, but I'd rather have something else if I could. =( I don't see that they have any light dressings either.
Can I have a turkey burger without the bun? Or is that worse than a regular hamburger without the bun?
I would have;
Cobb Salad, no croutons, no bacon, dressing on the side
Garden Medley Salad w/ chix or salmon dressing on the
side
or
Entrees
Roasted chicken, call ahead and see if you could substitute vegies for the potato
Atlantic Salmon, no rice
I don't hesitate to bring my own dressing. Its easy to be low key. I don't have a problem calling earlier to see if the chef could substitute vegies for a starch. I have a hard time with burgers, cause they go so well with fries, but maybe w/o bun they could substitute vegies as well.
I have a problem getting dressing on the side sometimes, so I tend to repeat that rather then be served a gooy gross salad that I am embarassed to send back.
My favorite spot will serve me an outrageous omelet in the morning with a side salad instead of potatoes and toast. Its really yummy.
You can do it because your planning ahead!! Have a great dinner!
As I stood there staring into the food porn collection in my cupboard, I thought about it again. I felt so icky when I was eating that bad food. Sure, it helped for a moment while on my lips but not in the overall picture. So I closed the cabinet, ate a SF Fudgsicle, and ran a hot bubble bath. I then came on here to read posts. I'm proud! =) Thanks for being here guys!
So the girls and I went to Bj's and the wait was over an hour! so we decided to go somewhere else..yikes..they decided on "On the Border" which is a mexican restaurant....my downfall!
My friends felt bad because they knew I was on SBD and I had my meal already planned out for BJ's. I let them know that I'd figure something out. So we sat down and I scanned the menu....ok salad? possibly...ooooh fajitas! yum...then I saw that there was a Fajita Salad..yum! Best of both worlds! So I had a grilled chicken fajita salad...grilled chicken, guac and smoked jalapeno vinegarette on the side and no sour cream...I barely used my dressing and the salad was delish!
The hardest part? The chips they served before the meal. I LOVE salsa and chips. I kept thinking about WWCD (what would chicks do) lol...so I let my friends pig out on it instead and kept my hands on my lap lol. Changing my eating habits has really empowered me. I am SO proud of myself for declining temptations.
Good luck to everyone! We're almost done with Phase 1! Stay strong!
I think it is a real achievement to make a good choice, as you did, Kitty Kat. Chips and salsa are one of my most missed foods right now. But it is way more important to keep the SB chemistry going. Hands in lap-good call! It's nice to go out with friends who support you.
I made it through the first Saturday on my return to Phase 1!! And I did it without succumbing to the lure of weekend alcohol and/or wine. I usually cave in when hanging with my friends thinking I can drink a little here and there by using the "But it's the weekend." excuse. I had good old H2O all day.
I also made great food choices by sticking with my menu. I didn't give in and drive to the closest fast food restaurant.
Last edited by SunshineCA; 07-12-2009 at 02:59 AM.
I'm giving it a go again. I just had my last 2 glasses of wine for a while - ditto for cookies. I am doing babysteps over the weekend so Monday won't seem so bad.
I am going to select 3 breakfasts and 3 lunches and rotate those - I hate having to plan something new for every day. I will miss fruit
back to the Beach. The plan has changed since you were on it last, See the revised Phase I Food list in the FAQ. You now should be having dairy. I see no legumes in your menus either - both the dairy and the legumes will help kill the cravings and make you feel more satisfied. Check out the List for nut servings too. Evaporated tinned no-fat milk is a good substitute for the evil creamers!
in my cupboard, I thought about it again. I felt so icky when I was eating that bad food. Sure, it helped for a moment while on my lips but not in the overall picture. So I closed the cabinet, ate a SF Fudgsicle, and ran a hot bubble bath. 
I then came on here to read posts. I'm proud! =) Thanks for being here guys! 
)
lol...so I let my friends pig out on it instead and kept my hands on my lap lol. Changing my eating habits has really empowered me. I am SO proud of myself for declining temptations. 
