Newbies

Hi, Kathy. I have forwarded your query to Customer Service. Someone will get back to you soon.

Hi, Slrivera. Food for Life makes an excellent one (https://www.foodforlife.com/product/cereals/ezekiel-49-sprouted-whole-grain-cereal). Another option is Kashi (https://www.kashi.com/our-foods/cold-cereal/kashi-organic-promise-sprouted-grains). These and others are available at Amazon.com, as well as their brick-and-mortar Whole Foods Market.

Good Morning. I am heading to the grocery store today and will get foods I need to start this exciting plan. I am a little confused as to how many of each food group..i.e. carbs, proteins, etc. that I am supposed to consume each day. I have looked at the menus and Week 1-8 and it looks fine for me. I just need to know how many of what to plan my weekly meals..maybe I am missing something? Thanks in advance.. Waynette in Savannah, GA

Hi, facadavis. The intention is indeed for you to eat everything listed in your menu for the day.
Your current plan already provides nearly 130 grams of protein. You can increase the amount by substituting protein exchange instead of carbohydrate exchanges – you can see how many you are allotted at each meal and how the foods represent them by clicking on “Exchange mode” in the toolbar above your menu. Using your Monday menu as an example, having another 3 ounces of catfish instead of the pasta at dinner, and having another ounce of cheese instead of cereal at your third snack will already bring your total to 130.
If you make those types of substitutions, you can divide up your day into more than just 6 meals, which may make the amounts easier.

Hi, Eileen. Meat = meat, no worries there. You can even substitute with fish or cheese.
The servings sizes for vegetables are as follows:
Raw = 1 cup (240 ml)
Cooked = 1/2 cup (120 ml)

Hi, Eileen. Smoothies best fit in as snacks – they can replace everything in the snack (without bothering with the app there) as long as they provide produce and protein (including kefir, which is an excellent option).

Hi, hogmire. Many of our recipes are in the personal Menu Planner food lists (near the end of each category), and we are working to add newer ones. For those not yet uploaded, you can compare your allotted exchanges (visible by clicking on “Exchange mode” in the toolbar above you menu) with those listed at the end of recipes. The match doesn’t have to be perfect.

Hi, nsoeth48. If you have been on a restrictive diet in the past, your metabolism may have slowed and it may take several weeks for your body to get used to normal amounts of food again. If you have only gained a pound over the past week, this is already a good sign.
Another common cause of lack of weight loss or weight gain is an imbalance in thyroid function. For this, we recommend getting tested and followed by your healthcare provider. If you are receiving medication, be sure the dose matches your need.
The most reliable (and healthiest) way to give your body a boost here is through physical activity. This is not just because of the extra energy it burns, but also because it protects and strengthens your most important fat-burning asset, muscle tissue.
If you are new to exercise, please let us know, and we can assist you with resources on getting started if you wish—note that you don’t have to dive headfirst into anything strenuous, and that there are helpful exercises to fit all ability levels and time schedules. Even just walking in place in front of the TV for the length of a sitcom is great—if you feel like you’re “out of shape,” just start with 5 minutes each time, and work your way up to 30 minutes, then twice per day if you need.
If you recently started exercising, the number on the scale may not be reliable at this stage. Since you are now swapping fat for muscle, which is much heavier, you may be getting healthier while the number of pounds or kilos stays the same. In this case, pay more attention to how you’re looking and feeling, how your clothes are fitting, etc. You may be pleasantly surprised!
If you have been exercising all along, good for you! Ironically, the fact that you are in good shape may be slowing you down a bit here, as the muscles you usually use may have become complacent and don’t burn energy the way they did at the beginning. In this case, we suggest to introduce new exercises, even swapping them out for the old ones for a little while, to wake up new muscles. The best results have been reported with introducing weight training—again, it doesn’t have to be super strenuous, just something you can do on a regular basis. Even just lifting filled food cans in front of the TV counts. Another option is to mix up the rhythm by adding bursts of higher intensity movement to a steady aerobic regime. This can be something like 30 seconds of jogging or going uphill every 5 minutes during a regular walk.
Regardless of your situation, it is recommended to you discuss your plans with your health care provider to be sure any needed safety steps are taken.
If you have additional questions or concerns, or if none of these scenarios appear to apply to you—and/or you are noticing that the food amounts are exceeding your physical comfort level—please do repost, and we will work with you to right-size both aspects of your plan. For starters, you can change your current weight in your profile to 204 lbs to trick the system into giving you a little less food. Another option is to cut a few of the starchy carb options in half.