[dis2cruise]

at our library if a book isn't available we can order it online from another library however, my bfl book wasnt' a book it was a cassette. so
I had to do some investigating on my own on this diet since i really wanted to start today the cassette didn't really talk about what foods/amts. so if someone could please let me know if I am on the right track:

for breakfast i had:

3 egg whites
1 slice canadian bacon
water

snack:

apple
13 half walnuts

lunch:
1/2 ww wrap
chicken breast
chopped up lettuce
no fat mayo
water

snack:
apple
lo-fat cheese wedge
water


dinner:

grilled chicken breast
brown rice
string beans

haven't had my after dinner snack yet....

does this seem right??? I feel the meals are kind of boring however, i am not hungry at all. one more thing i am bad but i don't like milk or yogurt will this be a problem??

thanks
cheryl

[Mel]

Milk and yogurt are actually not BFL friendly foods, so you are ok there

If you are doing the original bfl, the basic rule is a protein (lean meat, egg whites, low fat cottage cheese) and a carbohydrate at every meal. The carb should be "fist" sized and the protein (other than eggs) should be "palm" sized. All the green vegies you want- but peas and lima beans are not green vegies. They count as a carbohydrate.

So let's look at your meals through a BFL lens:

or breakfast i had:

3 egg whites
1 slice canadian bacon
water

OK, you had 2 protein sources here and no carb. Add a piece of fruit or a half cup of oatmeal (unsugared, cooking in water. You can use sugar-free syrup if you aren't opposed to artifical sweeteners).

Or make a vegie egg white omelette. Use more like 5-6 egg whites. have some oatmeal or a piece of 100% whole grain toast with it.

snack:

apple
13 half walnuts

Technically, walnuts are are not bfl friendly as a protein source. They contain way too much fat. 13 walnuts is about 1 ounce: here's the nutritional information: 18 grams of fat, 4 grams of carbohydrates and 4 grams of protein all for 185 calories. Contrast that with 2/3 of a cup of lowfat cottage cheese: 119 calories, 2 grams of fat, 4 grams of carbs and 18 grams of protein. Walnuts are really NOT a protein!

lunch:
1/2 ww wrap
chicken breast
chopped up lettuce
no fat mayo
water

looks good!

snack:
apple
lo-fat cheese wedge
water

hmmmmm...it's OK, but you already had an apple. How about a different fruit?
Technically low fat cheese (with the exception of cottage) doesn't have enough protein.

dinner:

grilled chicken breast
brown rice
string beans

YAY! add some more vegies!

haven't had my after dinner snack yet....

Here's where I got in trouble doing bfl. Adding another full mini-meal of a carb and a protein was just too much food for me. This might be a good place to put a small protein smoothie made with a few berries.

Good luck! If you look at the "stickies" at the top of this forum, there is a recipe thread. Not everything in there is BFL friendly, but when we started this forum, most of us were doing BFL. You might get some good ideas there

Mel

[dis2cruise]

Hi Mel,

thanks for all of your help....guess i didn't really do that good on my 1st day
however, the way you answered my questions i will use what you corrected me as a guide... I am starting to get a headache now (pepsi drinker here) I really want to kick the soda habit getting used to water isn't easy but I know it is good for you hopefully this will pass soon...

thanks
cheryl

[Shy Moment]

dis2cruise
I don't know if you are allowed to have this on the plan you are following.

I was drinking about 6 cans of mountain dew a day. 50% of my calories were from pop. When I decided I wanted and, the doc said i could, lose weight. I knew the pop had to go. I started with getting rid of one can of pop and substituting it with a bottle of tea. Less calories and carbs and less caffeine. Did this until the pop was gone. Now I mix that one bottle ( 16 oz ) of sugared tea 32 Carbs with a bottle ( 16 oz ) of unsweetened tea. That 16oz is now only 16 Carbs. In another month or so I will do that again. Sooner or later I will get rid of the carbs. I have started making that unsweetened tea non caffeine. By the time I get rid of the Carbs from the tea will also get rid of the caffeine.

[Mel]

No, that's not on plan, but it works! I'm a huge proponent of doing what works. Caffeine withdrawal is tough- I did it and personally, I've gone back to drinking coffee with a small splash of almond milk. 1 mug of coffee a day seems to have no effect on my weightloss, maintenance or health. But it's good for my mental health!

I'd really try to get rid of the sodas, tho!

Mel

[Shy Moment]

Mel
I would never want to get anyone off plan. I just thought that might help. Getting off carbs and caffeine isn't easy for some people.

[dis2cruise]

no soda/junkie drinks for 2 days now just plain old water actually its not that bad... who knew....my head hurts now and then
but keeping up the good work

eating a little better (went to the store today and picked up more good foods) going to do my cardio work out soon once my kids get home from school since i pick them up and i didn't have time today to get the workout done before.

cheryl

[Shy Moment]

dis
Good for you the headaches will pass. Depending on how much caffeine you took in your doc might want you to cut down slowly. Mine did

[Mel]

Shy- I wasn't accusing you of derailing her plan! Cold turkey is tough...I was agreeing with you

Cheryl- good job! day 2 without caffeine was the hardest for me. I really don't see the necessity of giving up coffee or tea in moderation. But unless you drink it black or with just a splash it's the stuff you put in it that racks up the calories.

Mel

[Shy Moment]

Mel

Thanks, this will sure be a big step for me.

The doc told me when I was ready there was a pill she could give me that helps. I have seen the patches and the this and the that. I have to wonder. If I put my mind to stop smoking, like I have put my mind to losing weight, do I need any of those things, or can I do it on my own? Just not sure. The pill might be nice but who wants to take that thing for 3 to 9 months. I have been told the actual nicotine the body's craves only lasts 2 weeks, after that is all habit of putting the thing in your mouth. Maybe the patches would be better. Do you have any suggestions?

[Mel]

Shy- I have no idea how to help you stop smoking- I thought we were talking about caffeine I smoked for about 2 years in colege but just stopped when I wanted to. Obviously I wasn't addicted to nicotine, but I sure had a problem with what to do with my HANDS in social situations Talk to your doc.... Good luck!

Mel

[Shy Moment]

Mel
The caffeine was easy just little at a time. 3 months is a long time to get off the pop but it is over and done and easier than I thought. Maybe I worry to much about stopping smoking. Might be easier than I think. Heck if I can lose weight and I thought it would never happen. I can do anything