Quote:
Originally Posted by LoriKay
I'm so glad to know this is temporary. I kept thinking if I wanted to count everything, I would've joined weight watchers! I understand why I need to count and measure for now.
I looked at myfitnesspal but it has different numbers than IP for raspberries and blackberries. That frustrated me because I liked counting all that protien in phase 3. (IP says 8g., myfit says 2g.) I have a lot of homemade venison/pork things like hotdogs... and since I don't know the exact count I don't know how to enter it. On my paper I just put a ? but don't think I can do that on the website.
There has got to be a mistake on that paper. The Driscoll website says 1g protein and 8g fiber in a 1 cup, 60 calorie serving of raspberries. Could the IP sheet possibly say 0.8g? I wouldn't worry about the difference between one site saying 1g and another saying 2g, but 8g is kind of a big.
What you can do with myfitnesspal is go in and make a "recipe" for your homemade things based on best guess (like, 8lbs of meat, 2tablespoons mustard seeds, whatever) then say that this makes qty of 16, 4 oz servings and you'll get a reasonable guess on what you have. Or, just keep stuff like that to fun day. Or consider them a "slip" and have one a week on a non-fun day. On the website sometimes you can find what someone else has put in for "homemade sausage" or you can just enter a calorie count for a meal based on your best guess. I pulled up something someone had put into sparksrecipes and it had 4 oz as 220 calories, 10g of fat, about 1 carb and 30g protein. So, use that most typically as a protein at a "fat" meal, with a serving size of 4 to 6 oz and watch how much additional fat you add to the meal. When you have it at your "carb" meal, don't have any other fat at all at that meal. One Phase 4 sheet even suggested that salmon, as a fatty fish, should only be eaten at lunch/the "fat" meal.
You can go to a restaurant and just follow the rules--avoid carbs at the "fat meal" and minimize the fats at a "carb" rule and "eyeball" the portion size. You can have a glass of wine with dinner.
You don't have to try all this the first week. ; )
But try it during this first month or two as your focus on what skills you need to maintain, and build up a variety of foods and the quantities you can have them in (and which ones to avoid or have minimally).
You will learn that each person does it a little differently, based on what "reactions" they have on the scale to choices they make.
Overall, keep a P3 type breakfast, have protein & veggies at lunch & dinner, then you play with supplementing with fats (cheese, oil, nuts) & carbs (starchy vegetables, grains) per "the rules", plus get a snack in when needed.
I find it is not quite counting food groups and not quite counting calories, but kind of focusing on getting enough protein and filling up on vegetables instead of "fun" carbs, with the fats & carbs as "garnish". Keeping most of the eating "whole foods" with the occasional "processed thing" like a bar or packet for snack works best. This is what is working right now for me.
I am still learning, too, so my advice might not be 'all that', either.
Plus, I still will inhale sugary stuff on my fun day and I'm not sure why. I can't fill up on it and I feel pretty crummy the next day, so there are other things to work on once you get past the calorie counting.
Did your center give you a worksheet for phase 4 that didn't involve calorie counting?