Started Phase II-Brownies Journal

[brownie05]

So I started Phase II on Monday. Even though SUnday I ate lots of dessert for Father's day, im still feeling slimmer today woo hoo. I'm not going to weigh myself until 3 weeks from now. Just going by the way my clothes fit. They are fitting real good right now!!

I started Phase 1 at 128.5lbs and lost 3lbs the first couple days, must have been water as you don't loose fat that fast.

So now im trucking on in Phase II, and have my new goals and my new starting weight in. Dont want to look at that 128.5 any longer so I changed my scale. This makes me feel much better, not gonna see that 128 number again unless I get pregnant!!

[brownie05]

This is how my nutritionist told me to eat, so this is what im doing from here on out. It's pretty close to SB Phase II.

Bfast 2grain (thats ~150 calories worth- 1/2c dry oatmeal, 2 slices bread, etc..)
1 fruit (that's 1 SMALL piece or 1/2 of a medium or larger piece or 2T dried fruit or 3/4c berreis),
½ dairy (milk),
(½ teaspoon fat + 2EGGS)

Snack 2T nut/seed

Lunch 1dairy (1piece cheese or 1c yogurt or 1 c milk)
1 grain (75 cal worth- 1/3 c cooked rice, 1/2 c cooked pasta 1 slice ww bread..) ,
1/2c legume,
1c vegetables
1teaspoon fat

Snack 1 dairy (see above for definition), 1 fruit (see above for definition)

Dinner 3 oz. lean meat/fish (don't count the weight of any bone)
½ starch (like corn, potatoes or more grain)
1/2c vegetable,
½ dairy (like 1/2 c milk),
½ t fat

[mikahrae]

looks good girl .. I bet your loving the yummy foods you have ...

[brownie05]

Yes I do, I just love eating healthy and being physically fit.

[nancy]

Hi, Brownie.

I know you're doing the way your nutritionist said, and it sounds good.

But some of the ways it's not like the SBD guidelines could possibly lead to hunger, from what I've learned. I saw you said somewhere else that you were hungrier.

Just wanted to give you that feedback, cus I want to support you to be successful.

[brownie05]

Nancy,

Thanks, so what should I change?

[nancy]

You know, I'm not saying what you should do. What works for you and your nutritionist may be different from what works for someone else. I know you do much more intense exercise than the average person, so you may need extra carbs. But I can give you feedback per SBD.

1) Well, there are the basics. (See the guidelines on the Sticky "Meal Model for Phase 1".)
Getting the required amounts of veggies with each meal, protein with each meal, good oils with meals. And 2-3 cups dairy. The required amounts are all on that Meal Model.
Cheese is counted as a protein, not a dairy.
It really seems like it's all worked out to be just the food a person needs. What they recommend isn't more than a person needs.

2) Then for Phase 2.
The best way to prevent cravings/hunger is to VERY SLOWLY reintroduce carbs.

It's safest to have just ONE fruit and/or ONE starch with ONE meal.

It's safest to just stay with that one new carb for a full week. If you just stay with one new carb at a time you can monitor & see whether or not that carb causes cravings/hunger in you. It's much safer to have the new carb along with a meal. (Having it along with protein, veggies, oil keeps it from raising the blood sugar too fast, which can cause cravings.)

In the beginning of Phase 2, it's not recommended to have fruit in the morning. (Has been found to sometimes cause cravings)

I know this may sound really picky. I'm just listing the SBD recommendations of what they've found works to prevent cravings/hunger.

Again, you can do what works for you, Brownie!

[Mindy moves on!]

HI Brownie!!

I think the reason SB is recommending the slow carb start is now that you've detoxed during Phase 1, it would be quite an insulin dump to suddenly eat carbs at every meal. That's why they do the gradual climb. They want you to get back up to 3 fruits and 3 grains per day, but gradually so your body accepts the foods without insulin shock.

The extra veggies also add extra carbs so I don't think there will be any fear of going very low on your carbs while you are going slowly. And since you are such a hearty exerciser, maybe your first grain/fruit serving should be an hour before you exercise?

Just my opinion on that last paragraph there. I look forward to watching your progress. You're already a great believer in healthy eating in exercise!!!!

[nancy]

Brownie...

In case that was unclear...

I know craving has been an issue for you. So I gave you a very safe example of starting Phase 2.

There is alot of leeway as to how fast each person can add the new carbs, and how many new carbs each person has per day. Per SBD, if you're sure you're doing just fine with one starch at one meal, the next step would be to add a fruit at another meal. (Or if you were having a fruit, add a starch.)

(Generally, though, they've found that most do best having only one new carb, once a day, for the first week.)

[brownie05]

Thanks ladies. So I totally have been having massive cravings now, I think I ruined those 3 weeks of detoxing I did on Phase 1 by eating those sweets on Sunday at the picnic. Really the only carb i have added back in is oatmeal in the morning.

Last night we went to dinner and I had a very small slice of bread with my tilapia/broccoli, then when I got home from church I just wanted to eat, I had ricotta dessert, and then I had oatmeal with almonds. So now im thinking I need to go back to Phase 1.

Any suggestions?