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Hi, egcorgi. the following list may be helpful:
•Fresh and dried fruit
•Cut raw vegetables (free: Arugula, Broccoli, Broccoli rabe/raab, Cabbage, Cauliflower, Celery, Cucumber, Radishes, Spinach, Sprouts, Watercress, Zucchini
•Oven-baked vegetable chips
•Nuts and seeds
•Trail mix combinations of nuts, seeds, and dried fruit
•Sandwiches – good breads with nut butters, hummus and similar spreads, tahini, canned or smoked fish, cheese, homemade “cold cuts” from fresh meats, egg salad, etc.
•Whole grain or Paleo crackers plus any of the above
•Hard-boiled eggs
•Sliced or string cheese
•Cottage cheese
•Yogurt
•Milk (dairy or vegetal), plain or flavored with cocoa powder and a recommended sweetener
•Hearty soup in a thermos (2-3 food groups, i.e. meat or legume, vegetable, whole grain)
•Hearty smoothie/shake in a thermos (2-3 food groups, i.e. fruit/vegetable, dairy/vegan, seeds)
•Edamame or other legume/pulse snacks
•Whole grain or Paleo cereal or granola (cold in small sealable bag, cooked in thermos)
•Canned beans
•Prepared healthy foods in containers – from leftovers or prepared the night or weekend before.
•Homemade whole-food muffins or bars
•Popped grains, i.e. organic popcorn, sorghum, quinoaI thought it was too much food too but I gave it a try and lost 6 pounds in a week and a half. You will lose weight even with the amount of food. We dieters are used to eaten no less to lose weight but this isn’t a diet. Also, when I am stuffed and can’t eat a cup of fruit Roth yogurt I eat 2 tbsps of raisins instead. Just trust the process.
Congratulations, Enlawley! We wish you continued success, and are happy to help in whatever way we can.
Just wanted to say thank you for putting my menus back to where they were when I started. Little by little I am getting closer to following them more perfectly. Noticing the changes in how I’m feeling. My body is loving all of the high-quality, simple, whole foods and clean eating. Thank you again.
Hi, Rosemarie. A 4 fluid ounce (1/2 cup or 120 ml) serving of dry wine is equal to a carb + fat exchange. You can fit it in wherever you like in your menu by substituting it for something with similar nutritional values – you can see the exchanges allotted to you by clicking on “Exchange mode” in the toolbar above your menu.
If you switch to the personal version of the Menu Planner application (which you can do by clicking on “My Food Choices” in the same toolbar), you can select wine from the food list – it is located in the “Beeraes” subcategory of the “Carbohydrates” category.Thanks. With the planned meals, can I swop (say) snack #1 Monday for the one on Tuesday, or is the whole day balanced?
hi Phuggins i too am in the over 60’club i have also put on about 14 lbs and have tried everything over the years to lose it .cant do much exercise due to health reasons but do try to be mobile as much as possible so dont spend my time sitting around.i am now starting my 4th week doing this diet but am very disapointed with the 3lb weight loss. hope things improve very soon
Hi, allanpeers. Are you physically active? Exercise can lend a significant advantage. If you would like more guidance with this, please let me know.
I am new to this program so I don’t understand. Menus suggest 3oz of protein a meal. I was told that a kitosis dieter can consume all the protein in one day if he or she desires to do so. Which is correct?
Hi Maryanna, and welcome. All the items on your menu can be consumed in a meal. You can swap the starchy carbohydrate exchanges for protein exchanges, and if you’re seeking ketosis, each starchy carbohydrate can be swapped for 2 fats and each protein for 1.5 fats. You can see the exchanges allotted to you per meal and day by clicking on “Exchange mode” in the toolbar above your menu. In regular mode, you can click on the circular arrow icon to the right of each meal and snack header and build each meal as you wish, keeping in mind the adjustments I noted above.
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