I don't have my book handy but I think it's 2 or 3 Tablespoons of FF/lite salad dressing a day. Someone correct me if I'm wrong. I always keep it to 2 T./day.

I started FS at 140 & lost 4 lbs. during detox and 1 lb. my 1st week of Phase II. I am not exercising yet but plan to as soon as I feel better (cold/flu). If you follow the plan you should see some results but the smaller we are the less we will lose compared to those that need to lose more.

I have mentioned here that I also keep a mental idea of my calories consumed because I know if I eat too much I won't lose. I've kept my daily calories to around 1600 so far. As long as I keep losing anything (even ounces) I'll keep it there. Once I stop losing I'll have to start decreasing at least until I get to goal, no matter what phase I'm on.

Thanks Jody! As much as I like this book, some things are a bit vague for me! I've been trying to keep my daily intake at around 1200 and exercise at least 5 times a week (about 45 min cardio and 30 min strengthening). I only started the gym a week and a half ago so with this new diet regime, hopefully I can start seeing results! I can't wait! I'm hopeful! I know it'll take more effort from us to see results as you said, but we can do it!

Dr. Ian says not to do strength training or muscle building in the first detox phase but gives no reasoning behind it that I can find. If it's just because he wants to make sure people want to see a significant weight loss in 9 days (and muscle gain may hinder that) I guess I could understand but that's sorta cheezy.

If you're eating enough protein with the beans and all, you should still be able to strength train in my opinion. I am used to Jillian Michael's philosophy of circuit training by mixing cardio AND weights, so I've been sticking with that.

Be careful about not eating enough. My first time around with WW (actually the Wendie Plan), I was exercising like crazy & although I reached goal it seemed like I had a lot of weeks of no loss & then a whoosh. I now think it's because I wasn't eating enough to make up for the exercise I was doing.

The 2nd time I did WW I actually started at a higher points allottment than was recommended for my weight & I kept it up until I no longer was losing. Then I knocked it down a point (& tried it a week at a time) until I started losing again. It allowed me to eat more & still lose instead of starting too low in the beginning & then having to go even lower when I was nearing goal.

Can we use spray butter and lite salt in phase 1 moderately?

Ty - I use I Can't Believe Its Not Butter spray on my steamed veggies - just maybe a spray or two and it didn't hinder my loss although technically it probably isn't allowed. I also used lemon pepper seasoning (in the spice aisle) because I love the way it flavored my broccoli. Salt use should be kept at a minimum so you don't retain water.

Lilo - yes I had 2 T of nonfat dressing on my salads as well. It is allowed. My calories come in around 1000-1200 per day doing detox and I have lost with no problems. Everyones body is different so if you don't see a loss, you probably need to eat more, not less! I would say you could expect a minimum of 4 lbs based on what I have seen on this site and others. Some people have lost up to 13 lbs! I was eating 1200 calories before Fat Smash so I also try to keep in that range but it is hard for me because I don't drink milk or eat the oatmeal. Other than the brown rice and yogurt, mine is all fruits and veggies and they just don't have many calories in them. I just eat as many as I can during the day. I keep apples, grapes & strawberries at my desk so I can snack whenever I want. I just measure the berries & grapes by the cup each day so I can keep track of my calorie intake. I think Dr Ian doesn't want people lifiting weights so they can see more lbs fall off in the first 2 phases and gaining muscle will not make the scale move as quickly. I stopped my strength toning w/ the exception of some arm exercises I do 3 times per week w/ my 5 lb weights. Thats what hindered my loss before - too much weight training. Once I get a few more lbs off and closer to my goal weight, I will go back to it.
Good luck everyone! Lem