Feel like quitting!
 

OK, for months now I've been at 181.

I've tried counting calories, I've tried fit day, I've tried cutting out all carbs, nothing seems to be working.

Here's a menu of what I had the other day (yesterday was sick, so I'm not counting that)... Perhaps you can help?

1/4 c Kashi Go Lean w/1/4 c 1% milk
Salad - romaine lettuce, chick peas, lf shredded cheddar, tomato, mushroom and ranch.
S - peanut butter / fudgecycle
D - Chicken Breast with Edamame, Milk
D- fudgecicle
Broccoli


should I try a different way of eating, something other than south beach?

TIA
frustrated and ready to quit! (though I'm not a quitter)

Can you post quantities? Looks like you need more veggies and beans. Are you exercising?

I walk almost everyday, been more hit and miss this month due to pain. but walking more now than ever before even wtih the hit and miss...

Quantities, I'm careful to make sure it's one serving. I've even been measuring the lettuce for salad (then throw a few more in for good measure since it's almost calorie free!)... but I do measure the chick peas and what not!

Here's another day (9/24/08)

Kashi / milk
v8 1c
salad - romaine lettuce, sharp cheddar cheese (just a small pinch), 1/4 c chick peas, 1/4 of a tomato, cucumber (two slices chopped), one mushroom chopped, and ranch dressing
Fudgecicle
Mexican Lasagna (carefully measured to 1/8th of dish)
Peanut butter cup (2 tbs pb, 1 fudgecicle)

Have you run it through Fitday? That's why I asked for quantities. You may not be eating enough.

first days menu was 1544 cals
Second menu was 1244 cals

according to fitday, yes, I have plugged them in

Ok, this is what I would do to change this menu, it is what works for me and everyone is different:

1/4 c Kashi Go Lean w/1/4 c 1% milk
I'd go with more protein and some veggies (I'd starve and be ravenous in no time just eating cereal) Actually just eating breakfast which is nothing but carbs would make me want to eat a cow within an hour or so. For breakfast I usually have dinner leftovers from the night before or a full egg breakfast or a sandwich with turkey and loads of spinich. The turkey has a lot of protein in it and the iron in the spinach gives me energy along with the ezekial bread. Having a good breakfast with protein and veggies really sets up your whole day and gives your body the fuel it needs to run correctly for the rest of the day. And this advice is coming from someone who NEVER ate breakfast. I was so wrong all those years. I don't spend any more than 10 minutes making breakfast but have learned how important it is.

Salad - romaine lettuce, chick peas, lf shredded cheddar, tomato, mushroom and ranch.
I'd add some more protein to this and darker leafy stuff. I bring my lunch to school each day and make sure I have stuff in the fridge that I can throw together a quick salad (if I don't bring leftovers) I keep sliced turkey, spinach, mozzarella cheese, tomatoes, drained beans, onions etc in there so I can just dump it all in a container and bring another container with dressing (I really like galeo miso dressing so I can have a lot!)

S - peanut butter / fudgecycle
D - Chicken Breast with Edamame, Milk

I'd add more vegs..a lot more along with maybe another salad.
D- fudgecicle
How about instead of another fudgesicle here, add a piece of fruit..or if you want that chocolate fix after dinner, make that afternoon snack a piece of fruit and some cheese?
Broccoli

Looking at your menu, I'd be hungry all day thinking about what I could eat next. I've found that if I "balance" each meal with lots of protein and vegs, I don't think about eating and the weight just seems to come off. I also "balance" my "carb" intake. If I have bread for breakfast, I don't have rice or pasta again that day. If I plan on having rice or pasta for dinner, I'll have eggs and vegs for breakfast. Usually I have ONE "carb" serving a day, but that's just me. Any more and it sets me off.

It looks like really you may not be eating ENOUGH and your body is holding on to the fat as a safety measure. Try ramping up the protein, vegs and see if that helps. It may not happen quickly, but it may work.

Also, this is just me, but I don't skimp on or measure out my food. I eat a lot!!! 1/4 of a tomato in a salad would not cut it for me...I'd eat the whole thing. I really think you are not eating enough. Try not worrying about calories for a while and work on keeping yourself full with protein and vegs and in a lesser amount, carbs.

Thanks Femme!

the problem I had with eggs for breakfast was I felt lithargic and cereal really helped me feel better... and fills me up (I know, strange) I think I'll cut back on cereal and try my bacon and adding spinach to my egg cups, maybe that would be better?

As for not measuring, I think before I was eating WAY too much! um, if you don't recall the taco bake, i'm famous for eating two HUGE portions, or more! :(. I think I do need to watch quantities, but I'll add entire tomato (as I was before)...



OK, here's my plan for the day..

Turkey bacon and v8 for breakfast, spinach for "energy" as femme pointed out
Salad for lunch with egg for protein
tomato for snack
Tilapia fish (going to try the parmesian recipe the girls are talking about) with spinach

If I run out today I'll pick up apples for snacks, maybe some string cheese ... store was out of empire, and the others seemed to taste funny this crop due to hail.

How does that menu look?

This sounds weird, but how about saving some of that tilapia for breakfast tomorrow morning? Just me, but eating dinner for breakfast also helps me start off the day well. I wake up super early, so if eat "dinner" in the morning, I have already been up a couple of hours so it doesn't make me feel all "bloaty". I just can't eat when I first get up..makes me nauseous (sic). I like to portion out leftovers so I can grab easy in the morning for either breakfast or can take it with me for lunch the next day. I have about 15 minutes to eat my lunch, so it has to be something that will warm up quick or something cold like a huge salad I can throw together in the morning.

I could never eat anything like donuts in the morning ever. Would feel like lead weights in my stomach.

Femme, I've always loved the idea of dinner for breakfast! gives more time to burn the calories... always wondered why we eat less in morning and more in evening....

Lori I think you are not eating enough.

for me adding points helped... i've also changed a bit of what i'm eating

i love dinner for breakfast too.

i hope you find what helps you start losing more.

have you had a body workup done to determine how much is fat and how much is muscle at 183 I would be mostly non-fat tissue... i'm built like a tank.

Lady, yes, I did at one point and I believe they said I was 42% fat :(. I'm still considered obese! :(

Nessa: What foods would you add to the diet?

hmmm i see no grains
i see no dairy
i see no beans
i see no fruit

have you tried using the meal template and plugging in your foods and seeing if you are getting all the requirments?

There's always beans (chick peas) in my salads..
I have milk for drinks with Dinner!
And I'm out of milk and apples, I have one apple a day, just out for the moment! headed out in a bit, will pick some up.

Chick peas enough or do I need to add more?

WHAT MEAL TEMPLATE??????????????? :(

I don't eat SB, but I've done the diet in the past, so take this for what it's worth:

I'm with Nessa. You're missing a lot of key components to healthy eating. I also don't see a whole lot of protein there and I know for me personally, I don't feel full unless I've eaten protein of some kind.

Also you said that you're concerned about portion control ... but keep in mind that not counting portions of a tomato is a whole different thing from not counting portions of a taco bake. :)

None of us got fat by eating too many tomatoes or too many grapes or too many carrots. Portion out your main courses, but don't be afraid to make a big salad with lots of veggies and not worry about measuring lettuce or tomatoes quite so much.

.

How to adapt your meal plan - Phase 1

The South Beach Diet™ is designed so that you can easily swap meals and ingredients. If you don't like eggs for breakfast, have low-fat cottage cheese or lean meat instead. Not a fish lover? Then choose lean beef or poultry. In Phase 1 of the diet, you can eat as many proteins and vegetables as you like, plus fats like olive oil. Fruit and starches aren't allowed until Phase 2. Here's a look at some general eating guidelines. For specific food choices, check out the Phase 1 Foods to Enjoy & Avoid list.

BREAKFAST
Protein: Quantity is not limited.
Vegetables: Minimum 1/2 cup.
Fruit: None
Starch: None
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 tsp mayonnaise or oil (optional)

SNACK
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds.

LUNCH
Protein: Quantity is not limited.
Vegetables: Minimum 2 cups.
Fruit: None
Starch: None
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise or oil

SNACK
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds.

DINNER
Protein: Quantity is not limited.
Vegetables: Minimum 2 cups.
Fruit: None
Starch: None
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise or oil

DESSERT
Enjoy a Sweet Treat or any of the snack choices.

BEVERAGES
Diet, decaffeinated, sugar-free drinks are not limited. You can enjoy caffeinated coffee or diet sodas with caffeine added, but limit to 1 - 2 servings per day.

~~~~~~~~~~~~~~~

How to adapt your meal plan - Phase 2

In Phase 2, you'll gradually begin to reintroduce healthy starches and carbohydrates into your diet, starting with low-glycemic index ones like oatmeal and couscous, and eventually moving on to high-glycemic ones like fruits and whole-grain bread. The goal is to eat healthy carbs while continuing to lose weight, so pay attention to how they affect you. If your weight loss stalls or cravings return, cut back or try some different carbs and monitor the results. Here's a look at general eating guidelines. Want specific food choices? You can now eat anything from the Phase 1 Foods to Enjoy list as well as items from the Phase 2 Foods to Reintroduce list.

BREAKFAST
Protein: Quantity is not limited.
Vegetables: Minimum 1/2 cup.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 tsp mayonnaise or oil (optional)

LUNCH
Protein: Quantity is not limited.
Vegetables: Minimum 2 cups.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise or oil

DINNER
Protein: Quantity is not limited.
Vegetables: Minimum 2 cups.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise or oil

SNACKS AND DESSERT
Snacks and dessert are optional. Choose a protein, vegetable, fat-free plain yogurt, artificially sweetened non-fat flavored yogurt, nuts/seeds, or a Sweet Treat.

BEVERAGES
Diet, decaffeinated, sugar-free drinks are not limited. You can enjoy caffeinated coffee or diet sodas with caffeine added, but limit to 1 - 2 servings per day.

~~~~~~~~~~~~~~~

How to adapt your meal plan - Phase 3

By the time you reach Phase 3, you'll know which starches and carbs you can eat without gaining weight, so you'll have already integrated them into your diet. You'll be eating normal foods in normal-size portions, sticking to the good carbs and good fats. There's no list of forbidden foods in Phase 3, however. In other words, if you want it, and it doesn't undo all your sacrifices, you should go ahead and enjoy it! Here's a look at general eating guidelines.

If you'd like to adapt some of your meals to exclude meat, simply choose protein sources such as beans, soy products, lower fat cheese, eggs and egg substitutes, and eat vegetables and nuts for snacks. You can also choose to receive vegetarian-only meal plans, complete with shopping lists, by selecting "vegetarian" in the Profile area.

BREAKFAST
Protein: Quantity is not limited.
Vegetables: Minimum 1/2 cup.
Fruit: 3 fruit servings allowed daily.
Starch: 3 to 4 starch servings allowed daily.
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 tsp mayonnaise or oil (optional)

LUNCH
Protein: Quantity is not limited.
Vegetables: Minimum 2 cups.
Fruit: 3 fruit servings allowed daily.
Starch: 3 to 4 starch servings allowed daily.
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise or oil

DINNER
Protein: Quantity is not limited.
Vegetables: Minimum 2 cups.
Fruit: 3 fruit servings allowed daily.
Starch: 3 to 4 starch servings allowed daily.
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise or oil

SNACKS AND DESSERT
Snacks and desserts are optional: Choose a protein, vegetable, fat-free plain yogurt, artificially sweetened non-fat flavored yogurt, nuts/seeds, or a Sweet Treat.

BEVERAGES
Diet, decaffeinated, sugar-free drinks are not limited. You can enjoy caffeinated coffee or diet sodas with caffeine added, but limit to 1 - 2 servings per day.