how do I get started?

Hi, Carina, and welcome! The portion sizes are standard, but they are multiplied depending on individual needs – for example, a 1/2 cup portion for a small woman would become a full cup for a tall man, etc. The program assumes some level of physical activity, as it is encouraged, and we assist people with physical challenges through tailored advice. For people with severe limitations, I work with them one-on-one to tailor their menu.

Hi, NiceChick. If you know what went into the mixed foods, you can count the exchanges. The following is the link to the food ingredients: https://www.trimdownclub.com/exchanges-lists. Just consider the big things – the lentils or beans, tortillas, added toppings, oils, etc. It may seem like a lot of work at first, but after a while it becomes second nature.

Hi, TessLily, and welcome!
A couple of things can help you prepare. First, get used to the diet in the mean time – get a feel of the types of foods considered healthiest, recommended portion sizes, food combinations and timing. Second, you can read on what makes a healthy food in main Program Guide (in “My Downloads” above). Third, consider reading our online guide for these types of situation in “Staying Strong When the Routine is Gone” (available through Customer Service, which you can reach by clickin on the “Contact Us” link below). The following are some key points that may help:
Ahead of time, think through the food possibilities – you may even be given a menu in advance, or see one once you arrive (you may wish to request it, if it isn’t automatically provided).
Even if it isn’t available, prepare yourself for each course, and go in with a plan to handle anything from the buffet table, from the salads to the sweets. If you know they will serve an appetizer, be prepared so you don’t blow your whole meal’s allotment before the main course arrives. Peruse the buffet for healthy items before getting in line, and prepare yourself to focus on those if you like them, or at least fill up on light vegetables, while taking smaller tastes of any unhealthy but “can’t-live-without-it” favorites. Skip the extras such as bread during the meal, and whipped cream at dessert, and go easy on heavy sauces and dressings. If the soups tend to be especially good, then have that be your first item with which to wait out the magic first 20 minutes – the extra fluid will leave even less room for the fattier fare.
Try using a smaller plate so you don’t have room for very large servings of too many items, and do not go back for seconds, etc., except for items like vegetables. Eat slowly so the plate lasts.
It is recommended to stick with water as a beverage – of course, you can dress it up with lemon and seltzer – but if you want something richer (sugary, alcoholic, etc.), budget your eating to make room for a glass or two, or just taste it tour-style. Keep in mind that alcohol is processed like fat, and each 1 to 1-1/2 ounces of liquor or 4-5 fluid ounces of wine are each equal to one fat + 1 carbohydrate exchange, with any sweetness or mixers adding even more.
Just as importantly, take advantage of the physical activities on the cruise. Take walks whenever you can, and hit the dance floor (be sure to drink lots of water if you hit it hard!). Try to not use any activity as an excuse to load up on more or heavier food, though.
Remember that you are not on the cruise to eat, but rather to enjoy the travel and companionship!

Hi, nicechick. Sorry for the delay. The following are answers to you other questions:
1. Yellow corn flour is fine if it is unrefined and non-GMO (or organic).
2. Dempsters 100% whole grain products are fine, and are used by a fair number of our members. The do have some hidden trans-fats, so if you have a chance to get a rustic, homemade sort of bread, go for it.
3. Regarding the shake, it sounds great – just be sure your protein powder is unrefined and all-natural. Most are highly processed extracts with artificial sweeteners. The following is an example of the type of ingredients list we favor: http://gardenoflife.com/Products-for-Life/Foundational-Nutrition/RAW-Protein.aspx (click on “Supplement Facts” on the righthand side).

I have a question. I am new to trim club and we are going on a 2week cruise in a week. What do I do about trying to follow the “diet”

Hi, nicechick. Technically it means any, but we’re hoping you will implement the general recommendations here and either make your own (our recipe here: https://www.trimdownclub.com/recipe/fruit-nut-cereal-bars/) or get something that is fairly low in sugar and does not contain processed/refined ingredients (note the ingredients in this product here: http://www.tasteofnature.ca/products/niagara-apple-country/).

thanks for your reply. It says “yellow corn flour” is that ok? Also when it comes to choosing the right bread is Dempsters 100% whole grain whole wheat zero added fat or sugar ok? And if I want to drink an almond milk shake with say a banana or strawberries and whey protein powder is that ok? When I get the menus do I have to follow the whole days menu or can I combine say two different menus on the same day ex: use menu #1’s breakfast and menu #2’s lunch? as long I as follow the required snacks and meals for the day is this ok? So many questions I know 🙂 I just want to make sure I am doing this right and I find it frustrating that I cant call a phone number to ask my questions. I am not good with computers so I went off the diet for two days not knowing what to do and getting confused lol! Can u also basically explain the theory behind the diet? ex: breakfast is always one good carb a protein and a veggie or fruit….thank you so much!

New to the program. Can you please tell me if you are allowed to eat regular taco shells? I cannot seem to find any other kind?