Getting started

[Bernice gomer]

I am still not sure how this diet works. Do I eat 1 of everything when it gives me all the foods. Eg. Breakfast – 1 starch, protein etc and can I separate them with an hour in between
Thanks
Bernice

[erinb]

I know, I need a formulation. I actual have tried eating what they are suggesting for 5 days now and my weight is up 2 full pounds. I have lost 70 pounds in the last 3 years and will not regain it back. I believe in the healthy choices, but need guidance on ratios for each meal and snack. The food menu is all over the place. Very confusing and there is no way I am making all that variety each day and for each meal and snacks.

[aimee1127]

Erin – that is very discouraging about your gain. Have you heard back from anyone as to why you gained? I’m only on my second day but if I gain anything after 5 days, I will be really upset! Did you follow the plan 100%?

[erinb]

I thought that I may gain some being on lower carb for a long time, with reintroducing complex carbs and high sugar fruits. I ate as close as I could figure out, by trying to figure out their % that they use. I have been on the journey a very log time and can figure out the ratios I believe pretty close. It would have been nice to have had my question answered from the very beginning as I asked for exactly that; a formulation or a ratio target %.
I am not eating anything new, as I am very familiar with all their food choices. As myself and my family have been eating clean for a few years now and I even have sprouted my own grains/nuts and seeds and even grow my own microgreens, wheatgrass and sprouts.

[Ossie-Sharon]

Hi, Erin. We are happy to help you make the adjustments that you need. Getting back into normal eating after a restrictive/omission diet can do a number on your body – that’s one of the reasons we promote a balanced diet based on your nutritional needs, that you can follow for the rest of your life without the risk of rebound gain.
HOWEVER, having said that, easing your way back into normal eating does take some adjustment. The first and most important step is to be sure you get a source of regular exercise, using different muscle groups each time, to get your metabolism back up to a normal speed after it has been slowed way down – even starting at just 20 minutes a day, making sure it is not too strenuous. Do be sure not to eat on a completely empty system – be sure you have eaten at least a light source of protein and carbs about 30-60 minutes before the workout.
Next, easing back into normal eating will take a little more caution than just jumping into a normal eating plan, as you discovered. It is very important to ensure you always eat a source of protein with your carbohydrates. Try to start with a ratio of 1 protein exchange to 1 carb exchange(including starchy carbs, vegetables and fruits in that), and gradually work your way to the 1:1.5 ratio we recommend here in most of the plans (in terms of grams, this is a 1:2 and then a 1:3 ratio).
If you have any other questions or concerns, please don’t hesitate
to contact us here again.

[erinb]

I have been on a regular exercise routine for a few years and burn around 750-850 calories a week. From walking to kettle ball, light weights to light cardio arbotics.
What is an exchange, for every protein you have a carb…weight, ounces or caloric value? Give me an example, like 1 ounce of protein to 2 ounces of carbs…1 ounce of protein to 1.5 ounces of carbs???
I backed off on my complex carbs today. Hoping to stop the weight gain. I am still tracking my calories and nutritional numbers as I have now for several years. I think until I stop gaining this is necessary. Doesn’t age have a lot to do with how our bodies react to calories in and calories out and the effects of sugars ? Don’t we want to burn fat from fat and not sugar? Arent’ carbs converted into sugar and stored if not used? So the higher the carbs the more sugar and the more sugar the more I have to burn it or I store it as fat?

[Ossie-Sharon]

Hi, Erin. Our plans are generally 1 gm protein to 3 gm carbs. For people who have recently been on low-carb diets, we suggest to start with a 1:2 ratio and work their way up.
Higher protein weight loss diets are best for women, especially those who are menopausal/post-menopausal, but it is important to remember that a certain amount of carbs is important to burn fat efficiently.

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