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Hi, anlexbb001. Absolutely! Those are excellent foods. Each two tablespoons of avocado represents a “fat” exchange, and each tomato is a “vegetable” exchange.
Hi! Is there a way to know how many calories are in each meal under “My Plan” or in the recipes? I don’t understand what the “exchange” means. Thank you.
Hi, OxiRoxi. At your current weight, you are allotted about 1800 calories per day. Exchanges are building blocks for the meals, and translate to the following approximate nutritional values:
1 carbohydrate exchange = 15 grams of carbohydrates + up to 3 grams of protein
1 protein exchange = 7 grams of protein + up to 5 grams of fat
1 fat exchange = 5 grams of fat
1 fruit exchange = 15 grams of carbohydrates
1 vegetable exchange = 5 grams of carbohydrates + up to 2 grams of protein
1 sweet exchange = up to 15 grams of carbohydrates + up to 5 grams of fat
1 free exchange = up to 5 grams of carbohydrates or up to 2 grams of protein or fatOMG!!!! No wonder I wasn’t losing any weight. How much less does my weight have to be in order to get a menu of 1200 calories a day?
Hi, Sandy. If you change your weight to 69 kg, you will already get less food (1700-1800 calories). If you change your weight to 57 kg, you will get even less (1500-1600 calories). We don’t have a 1200 calorie level, because that is too restrictive and can result in rebound weight gain.
Hi, again Sandy. If you want to try the intermittent fasting menu, that has considerably fewer calories than our regular route. If you use the lowest weight I listed for you, then select intermittent fasting, you may be able to go below 1400 calories per day.
Hi everyone, I have some questions about the make-up of the menu. I input my food requirements and preferences, and received my first 2 menus which is great. However, is there somewhere I could find or receive a guide that is less specific? I’m looking more for an outline of how many portions of each type of food group I should be eating every day throughout each meal.
thank you ossie for your help. i will try a lower weight with a regular menu. I’m afraid that intermittent fasting is not something i can stay with for life. If i write 55 kg about how many calories would be allotted to my menu?
actually what would the lowest allotment of calories be? and what weight would receive that allotment?
I’m a totally newbie – day one …..just now signed up and reading comments. Ossie can you tell me what is my calorie amount for the day? Is it in my profile? Any help would be great!
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