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Old 03-21-2012, 09:35 AM   #1
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Preventing **Crash and Burn**

I'm interested particularly in addressing Down Days here, although much would apply also to our Up Days, but if we can prevent failure on DDs and can hold them truly low, it can go so far in combating calorie overage on UDs, and it can strongly trigger the benefits from fasting, to our great benefit.

So if you ever have difficulty on your Down Days, join us in discussion of this subject.

When during the DD are you most likely to crash and burn? Is there a point where you are more likely to lose it?

What seems to trigger problems for you?

What strategies have you discovered that work well to help you stick to your DD calories without giving into temptation and overeating your DD number?

We have plenty of low calorie recipes and suggestions, so let's come up with strategies and advice here to help everybody power through their Down Days successfully to the very end!
Best wishes, Pat
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Old 03-21-2012, 09:58 AM   #2
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Being from hcg I didn't think I'd have hard DD's but sometimes that "empty" gut no matter what you put in it (like eating lunch then being hungry 1 hour later!)

I've found that it's liquids (water mostly) for me that keep me satisfied, coffee too. I'm not a tea fan but if you are that'd help fill the belly as well.

I'm more apt to "crash and burn" the first half of the day, when I get home from work I don't find myself that hungry at all, this is also the trigger...being at work and bored!

the only strategy I have is thinking about the scale and remembering i have an UD tomorrow
R1 28 lbs lost
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Old 03-21-2012, 10:01 AM   #3
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My crash and burn seems to happen mid-day if it's going to happen. I have found that a soda and sometimes 2 can be very helpful. The bubbles do something for me. I usually try to reach for a diet ginger ale or a diet sprite, but if I need caffeine, it's diet Mt. Dew all the way.
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Old 03-21-2012, 10:02 AM   #4
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well my strategy is to eat a lot of protein for breakfast. so i dont have any trouble with hunger or nibbling later in the day. 8 oz of chicken breast or buffalo is about 240 cals and 50 some odd g protein. so far the only DD that has been trouble in a month was yesterday the DD after a MD. and i was wanting more protein on and off during the afternoon. didnt eat it but i noticed the desire. did eat some next morning when i couldnt sleep at 2am. i think next time i want to change my rotation i will do the DD first followed by the MD.
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Old 03-21-2012, 10:08 AM   #5
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Well today is a DD for me.. and normally i can make it to about 3 pm before i "need" to put somthing in there.. Bordom is a killer,, if its a slow day at work i tend to "think" about what i can or cant have When i do eat it is usually a hardboild egg to save those presious cals for a normal dinner.. But Coffee for me helps not only with the hunger. but also that mid day sleepyness i seam to get..
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Old 03-21-2012, 10:12 AM   #6
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If I really feel like I need something and can't (or won't) spare too many calories, I always reach for broth with serrano chiles. One buillon cube (5) and 1 whole serrano (2), and it feels like I've had a very satisfying bowl of soup for 7 total calories. It's something about the heat of the broth with the spice of the chile that does it for me.

ETA: I guess that's more of recipe thing, but I think it really is about tricking my mind into thinking it's getting something more than it is.

JUDDD got me where I want to be!

Last edited by KeirasMom; 03-21-2012 at 10:13 AM..
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Old 03-21-2012, 10:16 AM   #7
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My most vulnerable time is the drive home from work. For some reason I have always had the urge to binge when I get off work whether it's a DD or an UD. I have used food as a psychological stress reliever. I have learned to keep something in the car like a nice apple, almonds or just flavored vitamin water for my drive home from work, which has helped a lot. (21 days on plan this month :-)

Last edited by Redeemed; 03-21-2012 at 10:18 AM..
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Old 03-21-2012, 10:17 AM   #8
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I am one of those who do not get really feed-me-now hungry until (a) after I eat something solid or (b) dinner time. On DDs I drink my 100 calories of HWC (measured by the teaspoon ) in coffee, drink tea, water, or low-sodium V8 all day. So far I have always wanted dinner.
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Old 03-21-2012, 10:30 AM   #9
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I sipp 24 oz of stevia sweetened iced tea aaaaaaalllllll day. Hot tea I drink about 16 oz in a thermos and that keeps me happy.

I also grab two egg whites if I am starving. The nice ting is you can customize and make them sweet or savory. A pinch of cinnamon and Splenda, a splash of sf maple syrup, or a dash of paprika and garlic. It is a really versatile dish.

Not focusing on what I can't eat but what I CAN eat.
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Old 03-21-2012, 10:31 AM   #10
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Inspiration of the day

[QUOTE=SoHappy;15513725]I'm interested particularly in addressing Down Days here, although much would apply also to our Up Days, but if we can prevent failure on DDs and can hold them truly low, it can go so far in combating calorie overage on UDs, and it can strongly trigger the benefits from fasting, to our great benefit.

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Old 03-21-2012, 10:36 AM   #11
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There are down days for me that I am better off fully fasting than eating anything at all. I know it is hormone related, I can feel it. Sometimes that one small meal will trigger a craving that tries to murder me, and it is always late afternoon/dinner time. Trying to identify those days by "feel" and just skip eating all together, or only eat protein (the slightest carb even from veg will trigger the binge feeling badly) and give myself a serious talking to.
Fortunately, I can talk myself through those evenings because tomorrow with JUDDD is always going to be an UP day. I really think a lot of this is psychological or emotional triggered by the hormones, because the next day is never bingy. The NEED and HUNGER are always gone the next morning. Insulin system is a tricksy bugger.
Find someone to love today, especially yourself.
Eat well and be well! Use your local farmacy! Do more YOGA!

Last edited by b_lou_who; 03-21-2012 at 10:37 AM..
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Old 03-21-2012, 10:37 AM   #12
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Two things that work for me:

One is knowing and honoring when I am hungry. I mean really hungry, not just the I-could-eat-if-something-were-in-front-of-me. I get ravenous around 4-5 pm, even if I've just eaten at 2 or 3. So, I go ahead and have my dinner at that time on down days, even though DH gets home a couple of hours later. If I wait for him, I'll eat the house down.

The other one is something that others have alluded to...not being busy and being bored. I've started to plan something to do specifically on down days to help keep my mind off of food.

Oh, one last one that someone already said that I agree with--fluids! I mostly drink coffee, but anything liquid works and helps fill the tummy. I also will take a couple of fiber tablets with a big glass of water, that helps fill me up.
"before" from the bad old days.

"Success occurs in clusters and is born in generosity" --Julia Cameron

Describes my JUDDD Buddds perfectly.
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Old 03-21-2012, 11:14 AM   #13
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Great post, Pat and all great replies! I'm always learning from our JUDDD buds.

When during the DD are you most likely to crash and burn? Is there a point where you are more likely to lose it?
(wheeeee! I've been on here since last summer and just learned how to put quotes around stuff, lol)

For me, it's evening/before bed. Many a time I caved or nearly caved at bedside and ate something. lol.
What seems to trigger problems for you?
Hormones. Ovulation and pre-menstrual. I will eat my house down and come eat your house too. So when I feel that sort of hunger taking hold, I allow myself extra calories and try to make the absolute best food choices that I know will satisfy. Sometimes it's still not enough and so I just do my best and let JUDDD forgive me.

What strategies have you discovered that work well to help you stick to your DD calories without giving into temptation and overeating your DD number?
Having a list (real or mental) of foods/snacks/meals I can easily make that I know will do the trick (my "go-to" foods). They MUST include PROTEIN or else I'll be at the gnawing-my-arm-off stage an hour later.

Another things is to make my busiest days DDs. Mondays and Friday for sure are days I have things going on where I have to focus and be at my best. So I LOVE making them DDs because I know by the time these events roll around I will be at my most laser-sharp, in the DD glow, feeling fine, and on top of it all.

Sometimes when I feel the hunger and I can tell it's not REAL hunger, but that internal spoiled brat that just wants what it wants when it wants it... I will have something low cal to drink like chicken broth, coffee, tea, diet cola, etc. and remind myself those uncomfortable hunger sensations are the sirtuins doing their thing - autophagy (eating up the old, worn-out, damaged cells), deflating fat cells, improving my health, etc. Then I try to do something to take my mind off it for a little while long - say to myself, "Just hold off eating for 1 more hour... you can do anything for 1 hour... then you can have your snack." Many times, before the hour is up, I'll have become distracted with something and forgot I was hungry. Yep, a lot of it is psychological.
Started JUDDD 10/12/11 after LC.
MAINTENANCE since 11/12/11, & have lost more weight. I shake things up all the time with my version of Pirate Jenny's MUDDD, my "Fast 5" & other IF. ...low-moderate fat....and eating "healthy" foods 75+% of the time which lets me have real life and indulgences too I've reached my goals, improved my health & appearance, and enjoy my lifetime woe!
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Old 03-21-2012, 12:44 PM   #14
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I also wanted to add that my triggers are probably more hormonal than anything else. My hormones are so annoying sometimes. Like, I know that it is hormones that is making more annoyed at the sound of someone's voice or playing their music to loud, but I can't shut them off! So all I can do is just laugh at my ridiculous hormones.

I try to have a good protein filled breakfast.

I try to ride the non-hunger wave if it hits me. Meaning, if it's noon and I'm not hungry, then I will wait to eat.

I try to eat a lot of veggies, fruits, lower fat cheeses, and protein filled foods on my DDs because they seems to give me the most bang for my buck. I don't even try to have someting sweet because I WILL go overboard. I save any sweets for my UDs.

And I also stack my foods for B and L. Dinner is usually a small snack and I'm not that hungry at night and I don't like to eat late, so no biggie. If I'm really starving, I'll take a benadryl or a melatonin to help me get to sleep. usually hunger doesn't bother me, it's when it turns into nausea that does. UGH.

Last edited by DD80; 03-21-2012 at 12:47 PM..
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Old 03-21-2012, 12:49 PM   #15
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Some DDs I am SO tired and achey by the end of the day, all I want to do is go to bed. I know some of it is because I need to eat (even though I'm not overtly hungry). And sometimes I do feel better after my dinner. Last night was one night, though, when I just had no patience for my family, even after dinner, and I was tired and grumpy and just gave myself a DD time out, and took my book to bed an hour early.
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Old 03-21-2012, 01:37 PM   #16
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I'm one who needs more fat than protein to stay satisfied, so that's a little tough to work in to keep me from crashing. Since I discovered drinking bouillon cubes with a tsp. of cream, that helps.

My hunger is triggered knowing I'm on a DD and need to keep the calories down. The mental thing. Having done Fast 5 earlier this year, I know I can go several hours without eating, even exercising and not eating until after my workout.

Also, remembering some of the things from this board ("hunger is not an emergency") helps when I feel like I might cave, as well as the little leeway of knowing I can have up to 700 calories if I need to.

I also want BPS (Baggy Pant Syndrome), so that keeps me strong.

Yes, I'm going to track every loss when I get it!
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Old 03-21-2012, 01:46 PM   #17
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I'm not one to struggle with DDs. BUT I know if I ate breakfast and/or lunch it would be difficult. Skipping those meals then having all my calories at dinner makes it very do-able for me.
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Old 03-21-2012, 02:00 PM   #18
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full stop.
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Old 03-21-2012, 02:53 PM   #19
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I've been making very low-calorie varieties of the glucomannan pudding to eat for breakfast, and I find that's helpful because it gives the psychological feeling of eating (although I am slightly uncomfortable with the notion of choking on glucomannan, and I think I might be allergic to it, not sure - that would be a loss because it is quite filling).

Also, drinking warm beverages.

Since I've started this programme, I have been spending more on quality or unusual ingredients than I would have before (for instance, more expensive vegetables or fish) on the grounds that it costs less to eat less anyway so it all evens out, and I think that makes it slightly more enjoyable.
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Old 03-21-2012, 02:55 PM   #20
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If I eat fish at lunch, then I'm starving at dinner and can go off easily.
I know (slaps self) to have fish or shrimp later in the day and have a heavier protein at lunch.
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Old 03-21-2012, 03:16 PM   #21
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I have problems with irritability on DDs for sure. I usually do okay during the day at work, but by evening I am very easily irritated. I also get shaky and headachy some days. My hands are shaking as I type this now (DD). The fatigue was really, really bad a couple of days and others no more than usual for me ( I have fibromyalgia which causes pain and chronic fatigue).

This sounds bad, but it isn't that bad and it is easier to tolerate every other day than dieting daily.

I am wondering if I would do better focusing on eating mainly protein. I don't low carb so I haven't really given a lot of thought about what I am eating other than keeping the calories around 400.
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Old 03-21-2012, 03:30 PM   #22
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I have relied on OneMinuteMuffins every DD.

The days I haven't had them, I don't do as well and usually I end up with about 600-700 calories and sometimes, more!

Most days now when I do have them, my DD count is anywhere from 300-500.

So, OMM and high protein is a winner for me and keeps any hunger at bay!

Also, I drink plenty of lemon water and if I find that I'm hungrier than usual, then out comes my chicken broth!!!
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Old 03-21-2012, 03:35 PM   #23
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Vanilla: Your post prompted me to go back and read that quote from Dr. Berardi. It's so good I thought I would put it in here because pondering ideas like this help me very much. (Especially the part about eating being a responsibility and considering people who don't have enough to eat so they must fast but not by choice.)

"Hunger is not an emergency
Many people think hunger is an emergency and panic when it kicks in. But hunger
is just a feeling. Commit an entire day to fasting, and you’ll realize that hunger
really isn’t something to panic over. Nothing really bad happens if you miss a meal
or two. After all, our prehistoric ancestors didn’t have a Taco Bell on every corner.
We evolved to deal well with hunger. Allow yourself to get hungry. Then sit with the
feeling rather than trying to make it go away immediately.
Physical vs. psychological hunger
Often when people think they’re hungry, they’re not experiencing true physiological
(body) hunger, but rather psychological (head) hunger. The better you know the
difference between the two, the better you understand your body’s signals. By
the end of the day, you’ll feel real body hunger. In the future, use that feeling as a
reference point to interpret your appetite correctly.
Eating as a privilege
I’m the Director for a non-profit called The Healthy Food Bank. We raise funds and
food for food banks throughout North America. Most of that goes to families who
are “food-insecure.” They’re not people sleeping on sewer grates. They’re people
who are barely scraping by. They have food, just not enough to feed their kids
every meal, every day. Taking a day to fast reminds us that there are people out
there who fast regularly - not voluntarily - but because they don’t have food. We’re
reminded that eating is a privilege.
Eating as a responsibility
Eating is also a responsibility. When we cram our bodies full of fast, processed, lowquality
food, we’re not taking that responsibility very seriously. A day without food
resets our perspective. We can remember to not take eating for granted.
Food marketing
Food advertising and marketing often flies under our radar when we’re fed. But
that’s exactly what makes it so effective: It works on our subconscious. When
fasting, everything changes. Food marketing jumps out at us. We’re aware of the
manipulation. With awareness comes power. No more mindless junk food runs
prompted by billboards or radio commercials. Now you’re in control.

"Weight loss isn't about winning a race; it's about crossing the finish line at your own pace." -Dianna Rodriguiz

current numbers: 1975/395
goal numbers: 1700/350 (just a reminder)
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Old 03-21-2012, 03:40 PM   #24
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Great thread idea, Pat. Thanks for this. I'm really enjoying the wisdom each person has to offer.

On DDs I like to create the most peaceful atmosphere I can (if possible)

Reading is so satisfying that DDs are when I get out all the current books I'm into. If UPS brings me a new batch (like yesterday) I'm ecstatic and then can just get lost in them.

Of course, coming here to the JUDD forum keeps me on track for sure. This is my best "secret" weapon!
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Old 03-21-2012, 04:09 PM   #25
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I almost never, ever have any appetite in the mornings. The thought of food is not pleasant. So on DDs, I brew two teabags (1 green tea & 1 black tea) together in a mug, real strong, and then pour that over a big glass of ice cubes. I drink tons of tea all day long and have no appetite at all until much later in the day. I often have no appetite until around suppertime.

My time to want to eat is later in the evenings, and then I want to munch and munch and munch, so usually I save a large portion of my calories for that part of the day, and I feast on prepared veggies, crisp from being in water, and something to dip them in.

Here's a recipe for Cauliflower Dip, which is sort of like hummus, and great to scoop up with crisp veggie chunks!

Roasted cauliflower puree

(makes about 1 ½ cups)

1 medium head cauliflower, broken into 1” florets

6-8 good sized cloves garlic, peeled (you can use more if you really love garlic!)

4 tablespoons extra virgin olive oil, divided

1 tablespoon paprika (you can used smoked paprika if you like)

1 tablespoon kosher salt (plus more to taste)

1 teaspoon freshly ground black pepper (plus more to taste)

juice of one lemon

½ cup coarsely chopped Italian parsley

Tabasco or your favorite hot sauce, optional, to taste

Preheat the oven to 400 degrees.

Toss the cauliflower florets and garlic cloves in a large bowl with 2 tablespoons of the olive oil, paprika, salt and pepper until everything is nicely coated with oil and spices.

Spread vegetables evenly on a baking sheet and put into the middle of the oven. After about 15 minutes, shake the pan to make sure none of the cauliflower or garlic is sticking and return the sheet to the oven for about 10 more minutes. When the cauliflower is tender and just browning on the tips of each floret, it’s done.

Let cool until vegetables reach room temperature, or refrigerate overnight.

Put the cooled cauliflower and garlic cloves, lemon juice, two remaining tablespoons of olive oil and parsley into the bowl of a food processor and process until smooth (it will be a little gritty looking—that’s as smooth as it gets).

Season to taste with additional salt and freshly ground black pepper and add hot sauce to taste.

(You can use more garlic cloves and less olive oil too....)

Last edited by SoHappy; 03-21-2012 at 04:10 PM..
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Old 03-21-2012, 04:10 PM   #26
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An interesting thread. I can honestly say that DD's are not my problem. It is the UD's. I find it easier to restrict than to allow.
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Old 03-21-2012, 04:13 PM   #27
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My problem time is evening, after dinner. I have found that I can go almost all day, at least up to 3:00 pm before I start to get hungry so I save my calories for a nice late afternoon meal and then a later dinner PLUS I save at least 100+ calories for snacks at night.

This works very well for me and I'm finding I have been able to push the hunger aside during the day if I keep busy.
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Old 03-21-2012, 09:28 PM   #28
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I notice that I get really hungry as soon as I eat, so I generally have coffee with HWC in the morning before work, then coffee or water throughout the day. If I have had a bunch of liquids and still feel hungry before I get home at 4:30, I'll have a hard boiled egg or a serving of hot veggies from the cafeteria so I can still eat a big serving of meat when I go home. I'd rather be hungry when I'm up and about than when I can't get to sleep or wake up because of it!

Now if I am really truly hungry, the gnawing feeling that just won't go away with any amount of water, coffee, light snack, well honestly, I just eat a meal and might end up with an MD instead. That has only happened twice in the last six weeks.
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Old 03-21-2012, 11:38 PM   #29
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Join Date: Feb 2012
Location: Sunny CA
Posts: 1,540
Gallery: oropendola
Stats: 221.4/186.6/160
WOE: Belly Fat Cure -> JUDDD -> JUDDD + DrK
Start Date: January 2, 2012 -> March 8 -> July 6
I need something hot on DDs.
B: hot glucomannan and almond milk "cereal"
2 yerba matte tea and
2 green jasmine tea
S: Blueberry Glucomannan (or other flavor)
L: usually finish off the hot cereal from breakfast.
Blood Orange Chocolate red tea (Cost Plus World Market Exclusive) or Acai Green Tea (both yummy and by Republic of Tea).
S: more glucomannan if I'm hungry
D: either an Amy Lu Chicken burger or cabbage and hamburger soup..again, something hot.

Lots of variety and hot seems to be my key. I haven't been hungry on DDs yet.
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Old 03-22-2012, 08:28 AM   #30
Senior LCF Member
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Join Date: Apr 2010
Location: USA
Posts: 943
Gallery: leonak
Stats: 122/113.5/110-114
Start Date: Start 2-1-14
I have so much trouble with my DD, going over 500 each and every day! But I try and just keep going with this WOE!! The last meal of the day is my hardest, I have found a meal that helps is a nice saled with low calorie ranch dressing then a hard fried egg on top! I know it sound odd!!! But it is Really good and stays with me!
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