jwebber33's Journal, 13 May 08

protein shakes are not on the list...did you read the food list...there is alot more than eggs and meat...load up on veggies... 

I did... I was generalizing I guess... I just feel like crap and want a piece of FRUIT LOL 

Cucumber salad!! :) 2 cucumbers, 1/2 red onion, kalamata olives (as much as you like), dried tomatoes, balsamic vinaigrette, fat free feta, and I also add red/yellow/orange peppers, etc.! It's a great salad and allowable! :) Get as much veggies as you possibly can... sauté some, eat some raw, etc! :) YOU can DO IT! 

THANK YOU BULLY!! I'm totally having that salad tonight!! Minus the onions, olives, and balsamic vinaigrette... LOL I'm really picky.. SHould I be eating "normal" amounts of meats/fish? I feel like I should be eating more because it says unlimited...  

I've been eating lots and lots of veggies with just one serving of lean meat (usually chicken because i love chicken - usually I make 4-6oz). I have noticed that the more veggies I eat the less hungry I am for other things and the less cravings I'm having. If I feel the need to munch I will grab some brocolli or a piece of low fat string cheese. The first day or two were really hard for me too, all I wanted was a banana or piece of fruit, but by day 3 I was feeling great and now on day 7 I've already lost 7 pounds. So it's worth it to just fight through the cravings! They'll get better :)  

Did you print off that food list yet?? You need to be careful about too much protein and not enough veggies. Veggies should be the bulk of what you eat. Fill up a bowl of green bean, crumble a bit of turkey bacon bits on them with some olive oil and pepper. Have a bowl of green peas,... make a kick butt spinach salad with cucumbers, pepper (red/yellow/orange) and a small grilled chicken breast chopped on top. YOU can DO THIS! You have to have the food list or you'll feel like you can't eat very much, until you continually read it and see things on it that you like. Asparagus is in season now and we love it steamed with pepper or even mix it with peppers (see above) or other veggies to make it more interesting. Grill a nice salmon steak or halibut a couple times a week, too. Fish is good for you protein! :) 15 raw almonds are a great snack. Keep on the list, it'll give you more ideas, too! :) 

btw.. you can sub the vinaigrette for a fat free italian dressing and it's delicious, too... also I've added chopped fresh tomato too. :) It doesn't need much dressing, either. :) 

Also... you will get better at this.. your stomach will start to shrink as you eat less and less and eating smaller amounts will get much easier!! I promise! lol :) Just try to eat 3 small meals roughly 300 cals, and 2-3 snacks roughly 100 cals each. Sugar free jello is a great snack, too!! I would recommend not eating 3 hours hours before you lay down for bed, or at least 2. I try to go for 3-4 hours now. :) 

All this support has helped me soooo much! I just had 1.4 cup of the mixed nuts, (I bought them like that) and one of the skinny cow fudgcicles, and I'm starting to feel better... Feel a headache coming on, but I hear thats normal.. I feel like an idiot though.. I hate to admit it but I ate almost a pound of lean ground beef for lunch!!! I'm so stupid, but you guys have cleared things up for sure! 

Im emailing you a link with some great food ideas 

HEADACHES (right out of my new SBD supercharged book).. There are a few p;ossible causes, First, are you eating all your mals and snacks when you are suppose to? Skipping meals or snacks could cause your blood sugar to dip too low, triggering headaches. Are you eating enough? Many dew dieters mistakenly believe that the only way to succeed on phase 1 is to tarve themselves, nothing is further from the truth! If yu're famished and headachy, you not likely to stick with the program. We want you to eat NORMAL portions and not leave the table hungry. Also, if you've severly limited yur caffine intake, you may be experiencing caffine withdrawal headahes. Try adding a cup or two of caffinated coffee bak into your diet in teh morning and see if your headaches subside. (Im so thrilled with the new book, just now got it today)  

Also... just remembered another key that I used. STOP eating a meal... when you are "no longer hungry".... not "full". If you stop and take a break between bites, making your meal last longer in time, your stomach will tell the brain that you're fuller faster (not really, but you'll eat less before you feel full). Eat slowly... chew every bite a minimum of 20 times, set the fork down and go slow. You will not feel like you have eat as much! No more "clean plate club", either. It's ok to toss out a 1/2 a plate of uneaten dinner or save for tomorrows lunch, rather than stuffing it in your mouth if you really aren't hungry enough! :) Glad things are starting to click... be SURE to check out the suggested links! :) 

Hey - you're learning!!! And there are so many people on FS that KNOW what they are doing! How can you help but not learn! Sounds like you did pretty well, though! Keep it up. You'll find your niche and the things that you like. 

During phase one I ate a ton of food. It felt like I was eating too much, but I didn't watch portion sizes or caffeine intake until I had made it over the hump, day 3 or 4, I think. After that it seemed that I was naturally cutting back on the portion sizes. Then I started to substitute water for caffeine. There are now some days I don't drink any pop (although I've yet to give up coffee or unsweetened tea). It's progress, not perfection, and I know that from my past experiences if I try to change everything at once, I'll fail. Small steps and I don't beat myself up for mistakes, I learn from them. When I look at the big picture, I've eaten better on average over the last 3 months than I have in my entire life. When I do slip, I go right back to the plan the next meal. No more, "Eh, screw it. I blew it at breakfast, the whole day is shot," thinking. I've lost 20# and about 8 inches by gently changing the things I had been doing. You are doing great! Keep up the good work! And keep writing!  

Just my experience, South Beach is one of the hardest diets to start and get used to, but if you can make it through those first 2 weeks it is so easy to stick to. Also, the reason it says unlimited is just because Dr. Agatson wants you to be able to eat until you are no longer hungry, because as we all know when you are hungry you don't want to stick to a diet. Like vonnielee said though, you will naturally find your hunger diminshing and you will just start to eat less. The biggest thing about SB is keep the variety of foods you eat high, try new things, really look in your grocery store for things that are SB friendly (read labels). You are really doing great!