 Ossie-Sharon 10 years ago | Hi, leperez, and welcome. You can just go on, and make changes if you need to. What have you done so far? Have you set up a menu? |
 leperez1 10 years ago | Signed up a week ago after all the research and trying to familiarized myself with the menu started today. Do I change it anywhere when I started or do I just go on |
| Ossie-Sharon 10 years ago | Hi, William. Non-starchy vegetables that are roots (beets, turnips, onions, rutabagas, carrots) or grow on vines (tomatoes, squashes including cucumbers) are fine. |
 Williamcragg 10 years ago | I’am diabetic and on Warfarin so I not allowed greens because of the vitamin K. So what do we replace in the menu for this. |
| Ossie-Sharon 10 years ago | Hi, Leperez1. It’s great that you are in tune with your satiety signals. If you want to cut back, I would suggest to focus on the starchy carbohydrates. If that will be a problem, please do repost here, and I would be happy to work with you. |
| leperez1 10 years ago | I just started today it is to much food for me to eat will the program still work for me. |
 Shaggies 10 years ago | Thanks Ossie-Sharon. It is good to know that protein is the best for night-time snacks. Also, thanks for letting me know that I can eat an hour before bedtime. |
 judy4horses 10 years ago | Hi,
I have just ended my first week and have lost one Kilo- roughly 2lb which seems the norm for most people.
Adjusting the meal plan made all the difference -so thanks again for all this advice and interesting to hear that protein is a better option for later night snacks.
After years of avoiding carbs in the grain category I am quite shocked to see this is working. Still struggling with the amount but now feel confident about tweaking the menu.
I have 2lb more to lose in order to reach my goal weight but after that I need to lose this belly fat and that is going to take time.
Thanks for all the assistance. |
| Ossie-Sharon 10 years ago | Hi, Shaggies, and congratulations on your weight loss so far! Yes, of course.You can move around and swap any foods that are in the same or similar food groups. Protein is more important at night, especially if you eat late (at least an hour before sleep is fine) so your body is in tune with your needs 🙂 Enjoy. |
| Shaggies 10 years ago | I would like to know if I can make adjustments to meals. For instance waffles and pancakes are coming up as late night snacks. I would rather eat these for breakfast from time to time. I almost feel they are too much to eat late at night; however I do enjoy them. Last night I had a pancake and 1 cup of soy chocolate milk for a late snack. Since I attend school and work a full-time job, I often end up eating snacks around 9:45 or 10 pm–is this too late? I haven stepped on the scale this week, but as of last week I was loosing weight. |
| judy4horses 10 years ago | Thanks for this Ossie-Sharon – this flexibility will make all the difference. Good luck Heather….your situation is indeed challenging. My mother’s cousin survived Changi and came out skin and bones. His body was “shut down” and it took many many months for him to be able to tolerate the gradual re-introduction of the variety of foods that make up a balanced diet. |
| Ossie-Sharon 10 years ago | Hi, Heather. When you don’t eat enough, your body starts holding on to every calorie and every gram of fat to protect your major organs – that’s what is meant by “starvation mode.” The people in concentration camps did not come out obese because they never ate above a certain amount – free-living people ultimately do, and the mismatch between earlier deprivation and an increase in eating is what leads to obesity. For the record, many survivors did gain weight after rescue.
I suggest a couple of options:
1. If you hate food, you can decrease the amount you’re getting now by changing your weight to 187 lbs, as those 3 pounds will get you into a lower menu category.
2. You can also drink at least some of your meals, then gradually work your way back to 100% regular food. For this, you can make your own shakes and soups (see our recipes), or you can use food-based products such as Raw Meal (Garden of Life) or Vega One. These do not contain the items you listed that you need to avoid, and two servings (meaning two scoops in a non-dairy milk such as organic soy or coconut beverage) would substitute for a meal.
3. Most importantly, physical activity is considered the best way to get your metabolism back up. It does not need to be hours of strenuous exercise, but just more than you have been getting, and with different muscle groups. If you would like more guidance here, please do repost. |
| Ossie-Sharon 10 years ago | To all of you concerned about not being able to finish the snacks, don’t worry about it – it’s great that you are in tune with your satiety cues. If you do skip it, just be sure you end up getting a total of 5 servings of fruits/vegetables and 3 servings of calcium-rich foods/beverages each day – you can swap these in for carb portions, if you need. |
| Ossie-Sharon 10 years ago | Hi, pgorley. Yes, that’s absolutely fine. |
 sabrohamm 10 years ago | I lost 5 lbs. the first week, but nothing this week. I, too, would like to know if skipping 2 of the snacks during the day will help. I do not get hungry, and sometimes force myself to eat. As it is, I eat snack 2 and 3 after dinner. |
