Newbie & need carb advice
Today is my first day and want to make sure I am doing the correct NO CARB thing. Do I need to stick to only meats, eggs and fish for the first week? I am confused on the cottage cheese as everything I find in the store shows carbs.
Would appreciate anyone's list of no carbs for the first week........ :)
What I have been doing is plan my meals for the day starting with Dinner since I have that with my husband. I then add in what I plan to eat during the daytime and put that food into bowls. Throughout the day as I feel hungry, I take a few bites of food from my bowls and make sure that I've finished all of the food in my bowls by 3:00.
It seems to help keep me from feeling hungry.
I've also noticed that I feel less hungry when most of my calories come from the leanest protein - shrimp, scallops, chicken breast and turkey breast. Not sure if it has something to do with the volume of food or if the added fat in things like salmon makes me feel more hungry.
The answers to many if not all of your questions can be found in the material your clinic gave to you on your first visit. And they can answer any of your questions as well if you call them. For other helpful info on handling week 1 - which is a difficult week - check into the thread below:
1.- Roasted chicken (already cooked, from Publix, Walmart, Costco, etc
2.- extra lean ground beef (I bought a big package, seasoned with salt and pepper and made patties with 4 oz of raw meat, after cooked, they only weigh 2.5 oz, which are 100 calories each. I keep them cooked in the fridge and re-heated when it time to eat)
3.- Tuna and Salmon in the "to go cups", you can find them where the canned tuna is, they are only 80 calories each cup.
4.- cooked shrimps
5.- canned crab meat (no the imitation, has to be the real one)
6.- Eggs and Eggs beater
7.- Low sodium Turkey Bacon (put 4 slices in the microwave for 2 minutes and they will be crispy and delicious)
8.- Low sodium/low fat deli ham
9.- just 1/2 cup of fat free cottage cheese, try to find the one with the lower carb, they will only have some carbs.... but do not worry. I put cottage cheese with splenda, and cinnamon, it is taste sweet like a cheese cake :)
10.- Premier Nutrition shakes from Cotsco, they only have 2 grams of carb and they taste incredible delicious ....
11.- WATER WATER AND MORE WATER ... IT IS CALORIE AND CARB FREE :)
It is hard the first week, but you will surprise how good you will fell the second week ...
I do plan every day in advance, so, the night before I weigh and pre-pack all my food for next day, so I do not forget to eat .... I eat 4 times a day instead of 3 times ...
Thanks so much. This is very helpful, as a matter of fact I went to the store before I saw your reply and bought almost everything you mentioned.
Its so great to have this kind of support. I look forward to speaking with you again.
Could you tell me if its a good idea to get a scale? Thanks from West Coast Florida!
A scale for your food - yes, until you really get to know portion sizes it is probably a good idea. A scale for yourself - no, they will weigh you once a week at the clinic and most folks here will tell you that is good enough.
Good Luck in week 1! For me, planning every night for the next day is key for my success, along with pre-cooking some food every other day so even when I am in a rush, I have healthy food available.
I weigh every single item I eat ....
That's why I plan my day in advance ...
A digital scale is great, you can buy an inexpensive at Target or Walmart.
Even vegetables, I weigh them. Instead of using cups as a measurement, I made a list with oz, cal and carb for each vegetable we can eat on this program, for me is easier to put things on the scale ....
I can provide you guys the information I researched. I wrote that information on my MEDI food planner, so it goes with me everywhere ......
Do not forget to buy the shakes, they are really helpful during the first week ....
Your research would be much appreciated. Thanks
Your clinic should have provided you with a food scale. Use it to weigh pretty much everything.
As far as getting a scale to weigh yourself, it is not needed. That said I got a Tanita from Bed, Bath and Beyond as I am a obsessed with weighing everyday - be it bad or good news... I think weighing is whatever makes you feel good, I am one who needs to know - now!
I have a funny story:
Yesterday April Fool's Day, my husband wanted to play a joke on my daugther (the whole family is weighing everyday now). Anyway he put in her user mode and hopped on the scale so it would show his weight and not hers (He is 6'4 and 280lbs, she is 5'7 and 125lbs). The scale blinked twice and went to "ERR". So he got off, turned it off, then tried to just weigh without using a user mode and still got an ERR. HE BROKE THE SCALE - LOL. That was a Hometics scale, we now have the Tanita which is better I must say. Anyway my son just bought a new truck and my husband was going to move it to a neighbors house so the truck would not be in the driveway when our son would come out in the morning, but my husband decided the scale incident was enough April Fooling for the day!!!!!
VEGETABLES AND FRUITS - Nutritional information by weight (not volume)
For me is easier to put everything on the scale, instead of using a cup. Some vegetables, like broccoli, or any other bulky vegetable, it is hard to measure them in a cup because of the extra space that it can't be filled ... I want to be sure I am eating all my veggies...
Also, if I am doing a recipe, I may not need a whole cup of onions, or peppers, etc. With a ounce or two is enough.
Because of this, I researched on the internet the nutrional information for all the veggies and fruits allowed. I have been using this list since I started the program (after the first week, of course) and I have lost 15.5 pounds in 3 weeks ...
I want to share with you guys my list. All the information is based on RAW AND EDIBLE parts ..... so you can weigh them before you cook them .....
Description calories for ONE oz -- Carb per oz (nets)
Artichoke Hearts 13 - 1.5
Asparagus 6 - 0.5
Bean (green, wax, Italian) 9 - 1
Broccoli 10 - 1
Brussels Sprouts 10 - 1
Cabbage 7 - 1
Cauliflower 7 - 1
Celery 4 - 0.5
Cucumber (with skin) 4 - 1
Eggplant 7 - 1
Green Onions or Scallions 9 - 1.5
Collard, Kale or Mustard greens 9 - 0.5
Leeks 17 - 3.5
Mushrooms 6 - 0.5
Okra (with skin) 9 - 1
Onions (white, vidalia, sweet) 12 - 2.5
Peppers (any variety) 6 - 1
Radishes 5 - 1
Salad Greens (lettuce, spinach, etc) 5 - 0.5
Snow Peas Pods 12 - 1.5
Summer Squash 5 - 0.5
Turnips 8 - 1
Water Chestnuts 28 - 6
Watercress 3 - 0.3
Zucchini 5 - 0.5
Tomatoes 5 - 1
Apples(with skin) 15 - 3
Blueberries 16 - 3
Cherries 18 - 4
Grapes 20 - 5
Grapefruit (without skin) 9 - 2
Orange (without skin) 13 - 3
Peach (with skin) 11 - 2.5
Raspberries 15 - 2
Strawberries 9 - 1.5
Now, will be easier to make a fruit salad or a garden salad ...
I wrote this information in my Journal, by the name of each vegetable and fruit, for a quick reference while cooking and planing my meals .......
I hope it is helpful for you guys ....
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