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Thanks for the “heads-up”, Patty. Congratulations on your first 20 pounds! I often think that if I had to carry around a 20 lb. bag of flour, it would “kill” me and that is just what we are doing to ourselves.. You go girl!
Sorry, lost connection in my previous post…I woul love to know how much of what to eat and when if I want to use my own creativity in the kitchen. Also, are eggbeaters ok?
Congrats to you! But otherwise I’m speechless. 20lbs in 3 weeks is extreme,right? Is that what we should expect? I did get discouraged the first week. My plan had too much food in each meal and some really weird combos. What to do about that?
Regarding quantities in each meal, the menu produced by the Menu Planner does produce portion sizes. We are also upgrading our recipes to include serving size information. If you are seeking something to aid in food preparation for your own recipes, I will forward this question to our technicians.
In the meantime, keep in mind that an exchange of grains is about 1/2 cup, low-fat dairy about 1 cup, nuts or seeds 2 Tbsp, oil 1 tsp, whole fruits/vegetables about a cup or 1 piece, with the exception of starchy items, which are 1/2 cup or 1/2 fruit (i.e. banana). One exchange of meat or substitute is 1 oz, but an acceptable serving is 2-4 oz (4 oz is about the size of a deck of playing cards).Ms Shakoor, to answer your question: weight loss that is too rapid can indeed lead to rebound gain. That is why our planner provides more food than the average.
When you say “too much” – is this relative to how you used to eat, how much fills you up, or how much other weight loss diets provide?
As for the combinations, we would be happy to read what you got that looks odd.i am new to the program and feel totally lost! need some advice as to how to go about setting up my program. have printed several menu suggestions but don’t know when to eat snacks i.e. twice daily? same w/soups and salads.
am unable to contact one of the nutritionists. what is going on w/that site???
Charh
I am one of the site’s nutritionists, and am happy to help.
The Menu Planner guides you along through food choices, and the menus it produces label which meals are when.
Snacks are three times a day, between breakfast and lunch, between lunch and dinner, and after dinner. Salads are OK any time of the day, but vegetable salads are most often chosen to be at lunch and dinner, and fruit salads at breakfast and/or lunch, though either cuold make a great snack. Soups are usually chose for lunch and dinner, especially at the beginning – as long as you go easy on the salt and fat, soups are a great way to fill up so you eat less later, and are often an easy way to get extra vegetables.
I hope this helps – if you are having technical issues, do take advantage of the “Contact Us” link below, and someone will look into it.When I listened to the pitch a picture of pancakes w/ syrup, cheeseburger, etc…was shown and I was told this isn’t bad if the right portions were eaten. However, when I went through the menu planner, well, let’s just say those foods were not in the planner. Is there a way to tell you what I eat and then have the planner tell me the portions?
The Menu Planner primarily focuses on single foods, not so much combination foods, with the exception of our recipes. Therefore, you can choose “roll,” “ground beef,” and “cheese” from the food groups that appear during the menu-building process. Even if they don’t all appear together, you can swap out the items in the same food groups at a particular meal, and put together what you want. For example, instead of the 3 oz of chicken, cup of rice, and teaspoon of oil that appears on the lunch menu, you can have that cheeseburger. We do encourage you to make the most of it though – choose extra-lean preferably grass-fed ground beef, a sprouted whole grain roll (generally softer than the usual whole wheat roll) and a naturally made cheese (not processed).
I am wondering what SWG stands for. It is something probably very obvious but the meaning doesn’t come to mind. Also, can you substitute one cheese for another? For example: substitute cheddar for goat cheese?
“SWG” stands for “sprouted whole grain”. You can switch cheeses. Preferably you stay with unprocessed cheeses, and don’t go too high-fat.
I am new to the program and am a bit overwhelmed with the menu planner which demonstrates that most of the food items I am not familiar with. I hope I have done the right thing with this plan. Is there a shopping list available (without a charge) for us beginners?
Thanks for your great input. We are trying to open people up to healthy food options they may not know about, to make up for what may be a reduction in other less healthy foods. At first it takes a bit of exploration and adjustment, but it can be really fun. We are looking into how to make the most user-friendly shopping list possible. In the meantime, I would suggest going over your menu (which hopefully is built from foods you like or would like to try) and just start listing items. The easiest is to type each item into a spreadsheet and then sort in alphabetical order to clean out any repetition and get a sense of how much of each item to buy. The first time shopping is the most overwhelming – when you are stocking up on staples. They, each time you shop you are just replacing things that run out once in a while, as you already do.
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