Fat To Skinny
Recipe Exchange => Meal Plans => Topic started by: easytoforget on June 14, 2011, 12:21:26 AM
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Good evening all!
I originally posted this in the wrong section :) I'm winding down my first day of F2S living and I'm wondering, like I'm sure most newbies do, if I'm on the right track. I'd greatly appreciate it if someone could take a look at what I ate today (listed below) and weigh in.
Breakfast and Lunch
10 medium stalks of celery
4 dill pickles (0 carbs)
1 tablespoon of all natural, 0 sugar caesar dressing (2 carbs/2 tbsp)
1 cup of green tea, no sweetener (0 carbs)
1/4 cup canada dry raspberry seltzer water (0 carbs)
Dinner (everything was grilled except for drinks and cauliflower)
1 cup lite, sugar free arizona arnold palmer tea cut with water (0 carbs)
1/4 yellow, red, and green bell peppers
1 green onion
1/2 slice of white onion
3 brown mushrooms
1 thinly sliced pork loin marinated in kikoman teriyaki sauce, garlic, and soy sauce (1 carb/tbsp of teriyaki sauce, 1 carb/tsp on soy sauce)
3 thinly sliced pieces of london broil marinated in kikoman teriyaki sauce, garlic, and soy sauce (1 carb/tbsp of teriyaki sauce, 1 carb/tsp on soy sauce)
1/2 cup crumbled, steamed cauliflower with sea salt, butter, and black pepper
Dessert
Sugar free jello with whipped cream topping (2 carbs/quarter cup jello, 1 carb/2 tbsp wct)
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Welcome easytoforget !!! You have to count carbs for all the veggies you ate ,Celery, bell peppers,onions ,green onion, mushrooms & cauliflower . But what you was ok but you might have went over 20 carbs by a little . !!! Welcome to the forum again ! ;D
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Jo is correct easytoforget the veggie carbs add up quicker than you'd think, that's why bunny's get fat :o
let's take a look-
1- celery- 10 stalks, best guess without measure- add 2.5 net carbs. Celery is almost 1 carb per 1/2 cup.
2- 4 dill pickles- 2 net carbs each, I'm not sure why you posted them as a zero?? please re-check the label and serving size. add 8 net carbs
3- bell pepper, you say 1/4 of each color pepper so I'm guessing 3/4 of a full size pepper? Bell peppers are 3 net carbs raw per 1/2 cup. Add 3 net carbs
4- combined onion carbs. add 1 net carb
5- 1/2 cup cauliflower- add 1.5 grams net carbs
6- Teriyaki sauce?? garlic?? I checked on-line and found kikoman teriyaki sauce with garlic was 5 grams per tablespoon. Please check your label and re-calculate. If you used fresh garlic then add 1 carb per clove. For this exercise I'll add 4 additional carbs.
So, the uncounted carbs in your meal plan totaled out to an additional 20 grams! putting your total for the day at 29 carbs, not bad for your first day.
To make counting carbs a breeze you may want to invest $4.00 for the FAT TO SKINNY Sugar and Carb Counter book available here- http://www.shop.FATtoSKINNY.com (http://www.shop.FATtoSKINNY.com)
Welcome to the family :)
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oops! missed the mushrooms.....add 2 grams per 1/2 cup ;)
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OMG your dinner sounded so good!
I found during the first few weeks that it helped to keep a running tab of what I was eating on the fridge. I would post a sticky note on there and each time I grabbed for something write down the carb count. Once you get used to the lifestyle it becomes second nature, so you only have to do it for a little while.
Welcome to the new you ;D ;D ;D
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Www.nal.USDA.gov/fnic/foodcomp/search/ (http://Www.nal.USDA.gov/fnic/foodcomp/search/)
Here is a great site that mouseissue shared with me. I use it all the time! Good luck and welcome to FTS the people here are wonderful. If you have any questions or concerns just post and someone is sure to help.
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Thank you all for chiming in! I appreciate the advice and welcomes :)
I just wanted to clarify a few things. I'm typing this from my phone so I hope I cover everything.
The pickle jar says 0 all the way down. Idk if the pickle jar is incorrect or if I'm missing something in how to calculate the carbs, but it really does say zero :) that's why I was pretty liberal with them.
2 tablespoons of teriyaki was used to season 2 lbs of meat (I made it all so that Id have left overs) and 1 tsp of soy sauce was used. A quarter tsp of chopped garlic was put on right before it went on the grill.
I didn't add values for the veggies because I wasn't sure what they were lol sorry
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Dessert
Sugar free jello with whipped cream topping (2 carbs/quarter cup jello, 1 carb/2 tbsp wct)
There is 0 carb sugar free jello. It's really good... or did you mean jello pudding?
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It is strawberry and said sugar free on the front of the package, but I thought it said 2 carbs on the back :) Ill take another look after work today. Id much rather have the 0!
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No apologies required :)
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Thanks Doug :) Is there a possibility that the pickle jar is incorrect? I called home to have someone check the jar and they confirmed 0. I brought pickles with me for lunch again so I wanted to make sure I wasn't blowing my carb count out of the water :)
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Welcome to the family, easytoforget! :) :) :) :) :) :)
When reading nutrition labels, be sure to ALWAYS read the ingredients list!
The FDA is strict about accurately listing ingredients in order of content.
They are NOT strict about carb counts!
If a product reports a low net carb number, check the ingredients to see if they are low carb.
If any of the top three ingredients has a high carb food, don't buy it!
Portion control is also very important!
If you've read Doug's little yellow book "FAT to Skinny, Fast & Easy", you know about the 3-day test to help you determine when your ACTUALLY hungry and how much food is NEEDED to alleviate hunger.
Use what you learn from what your body tells you, and it will go a long way in helping you succeed with FTS!
Drink lots of plain water EVERY day!
AT LEAST 64 oz. per day. More if your activities cause you to perspire.
And finally, write down what you eat, how much, number of net carbs, and when.
This too will help you become accustomed to this new lifestyle.
If you have any other questions, concerns, feedback, etc., please let us know!
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Thank you mouseissue! I thought I was prepared. I bought and read all of Doug's books except the Spanish (http://www.shop.fattoskinny.com/product.sc?productId=9&categoryId=1) one, but a review is definitely in order. This is beginning to look more difficult than I had anticipated :) thanks again for the advice!
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easytoforget it is not difficult you just have to get use to everything ,if the jar says 0 it probably is ,but the veggies all have a little bit of carbs . they can put 0 on the packages as long as it is under 1 carb .
It will get easier everyday !!!
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Hi Easytoforget and welcome to the forum!! ;D
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Thank you for the warm welcome Maddy!
I'm trying to stick with it and not become overwhelmed joagain :) I made "tacos" with left over meat and romaine lettuce for dinner. I had very bad headaches today for some reason. I'm wondering if it's sugar withdrawal.
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Welcome! :) Don't get overwhelmed - just jump in and do what you can do! Yes, the headaches are definitely from sugar withdrawal. I had a low burn headache for a week during detox; I know other people have too. Don't worry it goes away and when it does you will feel a lot better!
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Pickles are funny -- you'll get a different carb count for every brand and website you see. I even have some sugar free ones that say zero calories, but one carb. Talk about confusing. Sometimes it's just easier to count them as one rather than try to keep track of all the brands.
Welcome to the message board, btw! :)
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Easytoforget what brand of pickles did you buy? I am curious. Maybe they are lower then the ones I buy.
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Welcome! :) Don't get overwhelmed - just jump in and do what you can do! Yes, the headaches are definitely from sugar withdrawal. I had a low burn headache for a week during detox; I know other people have too. Don't worry it goes away and when it does you will feel a lot better!
Hi Jen! Thank you for the encouragement :) I think in all my excitement I wasn't realistic with how hard it might be for me to do this. I'm a veggie/fruit/bread/rice-aholic. I can take or leave meat and dairy so this is quite a transition.
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Pickles are funny -- you'll get a different carb count for every brand and website you see. I even have some sugar free ones that say zero calories, but one carb. Talk about confusing. Sometimes it's just easier to count them as one rather than try to keep track of all the brands.
Welcome to the message board, btw! :)
Thank you for the warm welcome :) Yeah the label reading will be a fun learning experience. The pickles I have say they only contain sodium, but I guess things can vary and it's better to be safe than chubby ;)
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Easytoforget what brand of pickles did you buy? I am curious. Maybe they are lower then the ones I buy.
Hi Beth,
They are Vlasic original dills :)
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Hi everyone! I just wanted to say thanks again for all the advice and welcomes. I had scrambled eggs, a pickle, and a chopped romaine/cucumber salad with steamed shrimp, a red onion slice, and 2 tbsp of 1 carb ranch. I've only had water to drink today. Grilled london broil and some type of veggie is on the menu for dinner tonight. I'm still battling my own mind :) And struggling with not overeating. I've also been fairly lethargic and what I think is hungry, but I'm trying to stick to small meals and snacks. The "hunger" and fatigue feelings are what make me second guess, but if I feel fulfilled, I do fine. I try to drink water when it gets bad. It's only been three days, this is actually day three, but I weighed in at the doctor Monday and again today and I'm down 2 lbs.
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Hi everyone! I just wanted to say thanks again for all the advice and welcomes. I had scrambled eggs, a pickle, and a chopped romaine/cucumber salad with steamed shrimp, a red onion slice, and 2 tbsp of 1 carb ranch. I've only had water to drink today. Grilled london broil and some type of veggie is on the menu for dinner tonight. I'm still battling my own mind :) And struggling with not overeating. I've also been fairly lethargic and what I think is hungry, but I'm trying to stick to small meals and snacks. The "hunger" and fatigue feelings are what make me second guess, but if I feel fulfilled, I do fine. I try to drink water when it gets bad. It's only been three days, this is actually day three, but I weighed in at the doctor Monday and again today and I'm down 2 lbs.
Sounds like your off to a great start, easytoforget! :)
The fatigue and "false hunger" feelings are most likely sugar detox symptoms.
When you get past detox, they should go away and you'll feel like a million bucks! ;)
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mouseissue, how do you suggest getting enough water everyday? I have a problem getting liquids period. I would normally have 3-4 cups of liquid, juice/water, a day before I started F2S. I'm really trying to increase the amount of water I drink as I know it is pivotal for success, but I just don't know how to get it all in.
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mouseissue, how do you suggest getting enough water everyday? I have a problem getting liquids period. I would normally have 3-4 cups of liquid, juice/water, a day before I started F2S. I'm really trying to increase the amount of water I drink as I know it is pivotal for success, but I just don't know how to get it all in.
Hi easytoforget! :)
That's simple... Make drinking plain water your top priority over all other drinks.
Also, tracking your water intake (like you do your carbs) will also help.
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I fill a big thermos/cooler with icy cold water and sometimes a slice of lemon or lime and make sure I finish at least one or two (if it is a good day). It helps me drink as much water as I can!
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Water is hard for me, too. What I do is fill up a 32oz water bottle and force myself to drink it throughout the day. Then at lunch, I'll have a regular glass of water. When I'm exercising, I keep another water bottle where my equipment is and usually drink 2 of those. By the time the day is over, I've usually had enough, but it can be hard to make sure I get enough.
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Hi everyone! I'm feeling a lot better. I started carrying a thermos with water along with my bottle before I read the replies here. It really did help. I'm also not drinking anything else but with my meals. I'm actually not drinking anything but water now that I'm thinking about it. I reaaaaaalllllly don't like sweeteners.
I'm enjoying learning how to cook low carb. The possibilities seem endless right now and it's been fun cooking this way the past few days. I've been experiencing serious hot flashes, but I'm not sure if that is attributed to the change in eating style or not. Also, for the past two or three days, my cravings for sweets have dissipated. I guess that's why I haven't been drinking anything but water :)
I haven't been weighing myself, so I'm not sure how things are going on the weight loss (http://www.fattoskinny.com/) front, but I'm feeling pretty good and that means a lot more to me right now.
My daily menu the last few days consisted of romaine salad, cucumber salad, broccoli, various peppers, pork rinds, boiled eggs, bacon, sausage, mushrooms, spaghetti squash, shrimp, ranch dressing, cheese stuffed meat balls, string cheese, sf jello.
I'm planning to make low carb chili relleno and grilled w/ santa fe style chicken tonight. Romaine/cucumber salad with parmesan on the side.
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Hi easytoforget! :)
I'm glad to hear you've discovered the wonders of plain water.
In our culture, it's so overlooked!
Since cravings for sweets have dissipated, you may be near or past the end of sugar detox.
That's great news!!!... It get so much better from here on out! :) :) :)
Your hot flashes could be sugar detox symptoms or how your body is responding to your new lifestyle.
If they don't get better soon, to be sure, see your doc.
My wife discovered that she needed to have her thyroid meds adjusted due to body chemistry changes from this lifestyle.
Sounds like you're eating a nice variety of low carb foods!
Enjoying this lifestyle is what will make it work so well! ;)
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Be careful with the ranch dressing. It's usually very high in carbs.
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Hi Owen,
The bottle I have lists one gram per tbsp. I count it as two to be safe and only have it once a day, or have been so far. I'm really trying to be diligent about my intake, but I know I've had tendency to get little manic when I've counted calories and things before so I'm trying to avoid that.
On other notes. I'm coming down with something. My first reaction was to have tea with honey to soothe my throat, but I went for hot cinnamon tea with a bit of cream to sweeten it instead. I had a 2 egg omelete and sausage for breakfast along with my tea and now I'm drinking water. I'm still having hot flashes as well. I'm currently listening to Doug read his book :) while working. I hope everyone is doing well today!
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Hope you feel better soon, easytoforget! :) :) :)
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Thank you, mouseissue!
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Whew! So, the past few days have been a bit of a struggle, but I'm here and I haven't slipped. I've been feeling a really bloated and overall chubby, but I'm enjoying this new style of eating :) How is everyone else doing?
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Whew! So, the past few days have been a bit of a struggle, but I'm here and I haven't slipped. I've been feeling a really bloated and overall chubby, but I'm enjoying this new style of eating :) How is everyone else doing?
Hi easytoforget! :)
Congrats on hanging in there! :) :) :)
The first couple of weeks are the toughest.
But once you get pat them, you will feel SO much better.
And, cravings for high carb foods will diminish a bunch!
The best (and healthiest) way to deal with bloating is to drink lots and lots of PLAIN water and reduce sodium (salt) intake.
The water will also help expedite your weight loss (http://www.fattoskinny.com/)!
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Happy Saturday mouseissue!
Thank you for the advice :) I've definitely increased my water intake. I was told that celery can help, but it tastes salty to me so I wonder.
I also have been having what I consider mini successes. I went to a restaurant today and confidently asked the waiter to hold all breads, potatoes and heavy, flour based sauces. It wasn't nearly as hard as I thought it would be and I enjoyed my meal very much. With past dietary changes, I've often ended up a reclusive, manic nut job feeling as though I could't eat out or enjoy food. I totally made changing my eating habits into a punishment without even consciously realizing it. I would always be asking myself, "Why do I have to eat differently to lose weight (http://www.fattoskinny.com/)? Why can't I just eat what I want and be happy?" Every dietary change felt like another separation. Not only was I an abnormal size, but I had to eat abnormally to be "normal". I would eventually go back to eating terribly, often worse than before I started. It was self sabotage at it's most effective.
I'm still having a few cravings, but somehow this doesn't feel like a punishment. I am genuinely enjoying this so far :)
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... I've definitely increased my water intake. I was told that celery can help, but it tastes salty to me so I wonder. ...
Hi easytoforget! :)
Celery without added salt, is very low in sodium.
All whole cup of raw celery has only 81 mg of sodium.
Look it up at: http://www.nal.usda.gov/fnic/foodcomp/search/ (http://www.nal.usda.gov/fnic/foodcomp/search/)
If you are enjoying your journey thus far, trust me, it only gets better!!! :) :) :)
The benefits of living a low carb lifestyle are many and quite noticeable!
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I've been chomping celery like mad :) I made chicken parmesan and zoodles tonight. Still drinking nothing but water. Well yesterday and today I had some senna tea and magnesium with no sugar. I've been extremely hungry the last few days and feel generally heavy. I'm also having cravings so I think I may be getting some hidden sugars in somewhere. I haven't given up though. Any ideas?
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Post your last couple days of meals. Someone will help! ;)
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What is the magnesium for? Just curious :)
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I think it helps you go to the ;D potty
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I think it helps you go to the ;D potty
That's right!... If you don't get enough magnesium, constipation will be in your future.
Muscle weakness, tremor, and spasm are also symptoms of deficiency.
But if you get too much, diarrhea, drowsiness, and/or feeling weak will usually result.
Some foods high in magnesium include:
Halibut,baked or broiled
Almonds
Pumpkin seeds
Spinach
Soybeans
Sunflower seeds
Sesame seeds
Peanuts and Peanut Butter
I take a daily vitamin-mineral supplement to be sure I'm getting enough.
Also, since I tend to eat a lot of foods that will bind (like cheese), I take fiber supplement capsules daily too!
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Actually the magnesium was "prescribed" by my acupuncturist. The product is called "natural calm", but the only ingredient listed on the canister is magnesium. Maybe pooping has a calming effect? Lol The natural calm and senna/green tea tastes wonderful though. The magnesium powder has a sour taste that kind of mimics lemon. And something about hot tea feels like a treat at night.
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... Maybe pooping has a calming effect? Lol ...
Hi easytoforget! :)
Magnesium does MANY things that aid in hundreds of metabolic functions.
You can "google it" to see for yourself.
The more efficiently our metabolisms are working, the calmer we'll be.
But I must admit, I do feel better after taking care of business. :D :D :D
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I think every poop will make me lose a pound :D :D but doesnt usually happen >:(
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Magnesium is a jack of many trades! My younger brother started having heart palpitations that were so noticeable that he went to his physician. He didn't want to have to go on any medication because he is a pilot, and they are so strict about them passing their flight physicals. The doctor told him to take 500mg of magnesium a day, and it worked! He says he hasn't had any more problems. :)
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LOL @ mouseissue and jo! I used to think the same thing Jo. Now I'm learning not to eat myself into that overstuffed, heavy feeling which helps me to not rely on um..expulsion to feel lighter.
That's great Maddysmom! I'm starting to get used to drinking it. I don't do it everyday because I found it difficult to take in water and I don't have tea every night, but I'm hoping it makes a difference :)
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Senna tea also helps if your bound up, lol
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Hi Mayling and welcome to the forum! This is only the 2nd time I've ever heard someone say "bound up"! ha ha My precious grandma used to call it that, and I thought it was so funny. Thanks for the giggle...and the memory!
Hope you enjoy the forum. You will find the people here are wonderful!! I love FTS. ;D