Nutrition & Diet

SWG stands for Sprouted Whole Grains. Here’s an article to tell you all about SWG: https://www.trimdownclub.com/what-is-swg-bread.

I just started yesterday and feel like I’m eating way to much. I’m past stuffed and I’m not sure that is a good thing. I am also a Type 2 diabetic which is what attracted me to program. Are the serving sized going to get smaller at some point? I still have my final snack to go and have no place to put it.

I’m slightly confused by the vegetables tab. Can I have tomato for all my vegetable servings for a day, just keeping it to a limit of 1 large tomato per serving?

Hi, Anchor1. First of all, remember that you’re there to be with your friends, not really to eat. Second, avoid the chip basket – order regular or soda water with lemon right away to avoid temptation. Third, try to avoid foods with heavy cheese or cream sauces – or deep fried. Fourth, order vegetable soups/salads to fill yourself up and get your vegetable portions. Last but not least, if the meal is heavy and/or the portions are large, split with someone or have half of it packed in a doggy bag right away – and if not, when you start getting full, DON’T PUSH YOURSELF TO FINISH! Doggy bags are always an option. It seems like a lot of advice, but with “practice,” it will become second nature.

Hi, Mary. Not only are they “legal,” but capers and mustard are “free,” meaning you can have as much as you want from the following, though we encourage moderation to avoid too much sodium.
The rest are encouraged, but contain sufficient carbohydrates that we suggest to count them in your menu: 3 tablespoons of ketchup = 1 carb exchange, and 1/2 cup of either of the salsa or marinara sauce = 1 vegetable exchange.

Hi, SNC1. Your total intake from what you posted here yields 48 grams of protein, 30 grams of fat, and 127 grams of carbohydrates (19 grams of fiber), which overall is a bit low for your needs for most of the day. This would make recommendations to complete your daily needs though dinners result in loading up too much at night. According to the details (types of fat, vitamins and minerals), I would suggest adding freshly ground flax or chia seeds and vitamin D-fortified milk instead of water to your morning shake and deep green leafy vegetables to your major meals; for dinners, I suggest to include a fatty fish such as wild salmon at least twice per week, and for the rest of the main courses throughout the week to have some dairy (i.e., based on cheese over potato or whole grain pasta), legumes, and/or pastured beef with carb sides from whole grains or starchy root vegetables.
Having written that, I suggest that you take the guesswork out of it for now and try the full Menu Planner application (link in “Apps” above), which lets you choose which foods you want throughout the day, and balances everything in a menu that will be generate based on your food choices and nutritional needs.

Hi slim down club.

I have been on the programme for about 6 weeks and have lost 3lb, while I realise its not classed as a diet I would like to decrease my food intake so I can lose more, I don`t want to go mad and lose too much, so could you please tell me how any pounds I should take off of my actually weight to get less food on my menu? Thanks