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Hi, Happygirl, and welcome! You can see the exchanges allotted to you by clicking on the “Exchange View” button above your menu. Exchanges 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 fat
Regarding the weight you are expected to lose, that number can vary widely depending on your degree of overweight and whether you have been on extreme diets in the past (as well as your genetics, of course). An average is about 1-2 lbs a week, though it may take a couple of weeks to start reducing if you’ve dieted a lot in the past. Exercise can provide a major boost to your efforts – even if it isn’t super strenuous or time-consuming.
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