 Bonzo78 7 years ago | I haven’t started yet but have a few questions….is whole wheat and whole grain different, what breads would be a better choice? Also, do I try to make my grocery list up and go from there….I am at a loss as to how to manage this program…,please help me. Thanks. Bonnie |
 cvosburgh 7 years ago | Hi there! Quick question. How does the menu planner know how much I exercise, how much I want to lose per week, or what my goal weight is? I am a Firefighter, and on my first menu, there is no way this will give me enough energy to make it through the day. |
 Sasbanas 7 years ago | Hello Im Sasbanas and Im a newbie,
I wanted to know if anyone is using this site etc who has to avoid sulphites.
I am very limited to what I can eat so any tips going forward from someone in the same boat would be very much appreciated |
 DD51863 7 years ago | How much protein is considered in a serving? |
 Ossie-Sharon 7 years ago | Hi, hocksfam, and welcome.
You have the option for a dessert item after dinner, as well as two servings of fruit during the day. If you feel the need for more than that,try sipping on beverages with natural low-carb sweeteners (such as Stevia, erythritiol) or lozenge-type candy with such sweeteners (xyliotol is a good one for those items). When all else fails, just try to cut back gradually on sweets, just a little each day.
Finally, consider thinking about non-food things you enjoy as much as sweets (just as a hobby), and gradually switch them out. |
 hocksfam 7 years ago | Hi there
I joined last week to see if l can really lose weight but l am struggling to stick to the menu produced, l have tried using some recipes for dinner e.g. Light Chicken chilli, soup for lunch and a muffin and eggs for breakfast but my desire for sweet things always leads to me to want to pick can you help? |
 RheaAnna 7 years ago | Hi, I am RheaAnna, a vegetarian, gluten-free member who does not eat rice or soy. Can I substitute gluten-free breads/tortillas when they are called for? Can beans be substituted when soy products are recommended? Are the menus designed to be used as listed (with the substitutes provided) or can you mix and match between days? Thanks for your wisdom! |
 mom2all 7 years ago | My name is Maren, I am 61. I am new to this site and to this program. I have been dealing with Hypothyroidism/Hashimoto’s. I have had it since I was 12. I have gone from hyper to hypo several times in my life but no it has been hypo for 20 years. Though I take synthroid I still have a lot of symptoms, the one that is most concerning is brain fog and low energy and just having diffaculty thinking of a system of eating can be a bit overwhelming to me. I am so tired of the weight gain and am so ready to loose it. Is there anything that I can add food wise that can help these symptoms? I take vit. D, B12 is there anything else that might help? Thank you so much Maren |
| Ossie-Sharon 7 years ago | Hi, Sandra. Fromage fraise is under the “Cream Cheese, Low-Fat or Neufchâtel” listing, which is in the “Protein” category, “Dairy” subcategory.
Regarding cereal and milk, when it appears in your menu, that meal or the next Snack #1″ will have either a liquid milk or yogurt listing, which can be used for that (it’s OK for you to swap protein foods like that between meals, or to have a bigger breakfast and smaller snack). |
 Sandra1611 7 years ago | Hi Ossie-Sharon, have been following the plan for a week now and have just about got to grips with it. However the one ingredient I can’t find on the lists is fromage frais. I often have this for breakfast with fruit nuts seeds and oat flakes. Is it in the lists anywhere please. Also if I have cold cereal for breakfast, what quantity of milk can I have with it? Thanks for the help |
| Ossie-Sharon 7 years ago | Hi, SkinnyScot, and welcome. The intention is for you to eat all the food (the order doesn’t really matter, though we encourage you to eat the most when you are most active, and avoid loading up too much at night). |
 Skinnyscot 7 years ago | Hi newbie here. Can I ask do you have to eat everything? And does it matter what order to eat them. I know sounds silly but can’t seem to find time to eat all this food |
| Ossie-Sharon 7 years ago | Hi, FTC. Most people are comfortable having the first meal soon after waking, then ensuing meals about 2.5-3 hours apart, with the last meal at least an hour before retiring for sleep. |
 FTC 7 years ago | What times do you have your meals |
| Ossie-Sharon 7 years ago | Hi, Sue. We don’t work with calories in this program, but rather focus on meeting your nutritional needs. You can keep track of grams of proteins, fats, and carbohydrates by checking out your allottetd “exchanges” (visible by clicking on “Exchange mode” in the toolbar above your menu), and comparing them to the general values (as follows):
1 carb 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
To generate a menu that could best suit you, click on “My Food Choices” in the same toolbar, make your food selections, then click “SAVE AND CREATE MENU” at the bottom of the last screen. |
