This thread is for all new and returning Phase I folks.

Please post your successes, problems and helpful hints in this thread where we can all share. If you are new, feel free to join in - there's lots of support here.


(Ruth, I just copied and pasted what you did hope this is ok! )

So, this is the beginning again...again for me... I don't know whats been up with my sabotaging myself but I am done with that~! And yes, I have said that before but I woke up this morning feeling tired and bloated and I KNOW why. My eating has been way off so I need to feel good, and I know in order to do that I need to give my body the right foods it needs!!! So, my plan for today is
B: coffee with skim, 1 egg with spinach
S: string cheese(rf)
L: morningstar mushroom lovers burger, 1/2 avacado, spinach salad
S: hummus on lettuce leaves
D: Pinto beans with a big salad

Also, I have been severely slacking with using the Calorie King software I bought and I will track everything!!!! Water too- definitely going to get at least 64oz in today!

Since I'm new to the sbd I think it's a great idea to have a post with a daily 'menu' sample. I'd love to see what a tipical day looks like for everyone, plus if there's something in MY 'menu' that is off, I'd like to know!

b - decaf coffee with 2 tsp FF coffeemate & 3 splenda, 1 egg veggie omlet with 2 strips turkey bacon and a little part-skim mozz shredded cheese
s - string cheese stick
l - 1 slice each LF turkey, LF ham wrapped in romaine lettuce & dijon mustard with 4-8 oz of diet caffeine free coke (I know, but I can't drink water with food, just doesn't work for me )
s - peanuts or sf jello with lf cool whip
d - 4 oz of chicken with large bag of veggies with dcf coke

8 oz glass of water before each meal/snack.

fmb, thats a great idea to drink water before each snack or meal, really helps to fill you up and you get all of your water in!

Looks like you may not be getting enough calories in too- Ruth's suggestion for some beans and dairy would definitely help with that!

FMB. I'm glad you posted your menu because you are missing some essentials - beans and dairy. These are very important if you are to avoid the Phase I SBD "flu". Try Crystal Lite instead of the diet coke.

Rikki, don't dwell on the slip-ups - just pick up and keep going! You're doing fine, I think, as far as your menu.

FMB, I ate beans with my tuna twice last week for lunch (plus a giant bowl of greens) and did remarkably well until dinner. Almost forgot to eat my mid-aft. snack. Did the same today as I was feeling peckish all morning (didn't eat the usual eggie breakfast, that's why) and I feel fine now. I'll be making pork chops (fat trimmed, of course), baked in lowfat sourcream sauce and lots of lettuce and some roasted veggies for dinner.

I am trying to wrap my head around the idea that this is how I'll eat, ya know, if I want to get in shape and be thinner and healthier. I used to replace protein with carbs and fat, not simply ADD some healthy carbs to protein and healthy fats. I'd look at a piece of chicken and go "hmmmm.... yeah, I don't feel like eating it. I'll have more potatoes." I'll definitely have to diversify my lunch and dinner menus. I wish healthy eating came naturally to me, I have to THINK and EVALUATE and ANALYZE everything I eat, before I eat it, otherwise, I'll just mindlessly eat whatever. And I have to get mentally ready to recognize the pitfalls before they occur and KNOW how to avoid them. It's such a mental effort to eat right, more than anything else. No wonder we all feel stressed out, and I think part of the stress comes from what I have just described. Anyway...

I hope everyone is having a great start of the week!

Thanks everyone for the feedback! The first time I tried to do the sbd, my portions were huge and i didn't lose any weight. Now I guess I've gone to the extreme of trying to fight that

I'm going to try to add more dairy to my diet. But as far as the beans, I REALLY don't like beans, they actually make me gag. I think it has to do with the consistency. Is there something you could recommend instead of beans?

Also, I've seen the sbd flu mentioned in a few posts but I don't know what that is. Could someone please enlighten me? Thanks!!! Could that be the headaches I've been having lately? Or do you think that's just because I'm not eating enough calories???

SBD flu is feeling tired, sick, and achy the first few days of P1- your body is adjusting to the new regime, and your headaches are probably due to this.

Also, I don't think we're supposed to have Coffeemate. Can you use 2% or less milk?

As for beans, there are a million ways to integrate them into your meals without them in recognizable form- try some of the recipes on the forum. I hear that the bean brownies are tasty.

bean brownies are good- and NOTHING like beans!!! how about hummus? do you like that?

Hi everyone! I'm starting again, after about a month of sick kids, sick me, sick husband, sick kids, kids not sleeping, etc. I find that I really use food to help me get through the day when I have have not had enough/quality sleep. Hopefully, those things are calmed down now.

I found myself saying, "I can't wait to go to lunch with Janet (my friend) and have a great salad!" I couldn't believe I said that, but I think my body is ready for a change.

B: 1/2 c plain yogurt with cinnamon and green tea
S: (supposed to be breakfast, but it took me too long to get to the gym, get home, get my 10 month old to his nap, etc., so it was 10:00 by the time I ate)--chocolate shake made with yogurt, milk, no sugar added protein powder, flaxseed oil, more cinnamon, and extra cocoa powder (for the antioxidants, of course)
L: chopped veggie and grilled chicken salad with Caesar dressing
S: buffalo mozzarella, 4 oz V-8, 1/2 yellow pepper slices
D: ground turkey/bean mixture rolled up in romaine lettuce leaves
D/S: hot chocolate made with skim milk, splenda, and cocoa powder--such a great way to end this cold, dreary, wintery day

I'm excited that by starting today, we will have two full weeks of P1 before Thanksgiving week . I will be able to get my cravings under control and hopefully go into that week from a place of strength.

uscarchie - thought I was okay with the Fat free coffeemate. I don't really like milk in my coffee because I don't really like the taste of coffee Maybe I'll switch to hot chocolate

rdw1 - I've only had hummus once before at a friend's house and hated it. But I don't remember what kind it was. It might have been chive? I'm willing to try other kinds and hope to find something I like better. I'm thinking I need to go 'swimming' in the recipe section. You all seem to have some great ideas!!!

fireballgirl - Way to go!!! Looks like your on the right track. Keep it up! Btw, your hot chocolate sounds delicious

BigMama- I def drink enough water. I drink atleast two 1 liter bottles of polar flavored club soda a day. I wasn't too alarmed by the weightloss, when I was on WW and def eating enough I lost 7lbs in one week. Every diet I'm on I seem to lose a fair amount the first week then it slows down to a more normal pace. I'm sure it'll only be a few lbs this week.

Zeffryn- unfortunately I know the weightloss is gonna slow down, and no it won't be as exciting as losing so much so fast, but I'm gonna stick with it!!

First thing... I need to drink more water. I normally do but lately, eh been slacking. Secondly its that TOM, and I seriously gain 3-5 lbs for 5 days every month.... SRSLY SUCKS. BUT.... I stick to it anyways knowing in a few more days I'll see my normal weight again.... depressing I tell you.

The FF coffeemate creamers contain sugar, usually corn syrup.

Qtest - that's awesome! You got me worried for a second that you were being dehydrated, but I see that you're drinking your water just fine. You ROCK Ph1! I, for one, have to really pay attention to my water intake, otherwise I'd go without having any for half a day. I'll be extremely happy if I lose 8 lbs in two weeks combined. I guess everyone's body reacts differently.

Corn syrup is EVERYWHERE, I tell ya. Just read the labels, it's ridiculous where they put it. Yikes!