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-   -   LFL In A Nut Shell (http://www.lowcarbfriends.com/bbs/other-plans/7257-lfl-nut-shell.html)

macmca 07-01-2002 09:59 AM

LFL In A Nut Shell
 
The first 3 days are "protein" days. You have 6-12 protein servings per day. The next 4 days are "weight loss" days. Breakfast is 1 grain/fruit & 1 protein. Lunch & dinner is 1 protein, 1 vegetable, 2 cups lettuce, & 1 fruit. Then, for the next 3 weeks, you proceed with 1 "protein" day, followed by 6 "weight loss" days. Each day, carb count is between 50-100 g. Calorie count is about 1200 per day.

After a 4 week weight loss period, you do a 2 week "metabolic adjustment" where you gradually add more food while maintaining your weight. Then, you can resume another weight loss cycle or go on to maintenance.

Pros of this plan: great weight loss & a very balanced plan that includes whole grains, fruits, & veggies. Working through the book each day helps you work on the mental parts of dieting. Has a very effective plateau menu when you stall for a week. Metabolic adjustment is great.

Cons of this plan: it can be hard to stick with since it's low cal, low fat. Everything has to be measured.



--------------------------------------------------------------------------------
I GOT THIS FROM FLOWERPOWER, A LOT OF GOOD INFO......http://www.geocities.com/lajenner/leanforlife.html

macmca 07-01-2002 10:20 AM

Info Off Flowerpower's Site
 
Lean For Life 1st 28 Days


Lean For Life – Basic Guidelines

Lean For Life: Phase 1: Weight Loss
Author: Cynthia Stamper Graff
Griffin Publishing Group, November 2001, paperback

Like many weight loss plans, it is extremely important
to read the book. The following information is just to
inform you of the plan’s basic guidelines. It does not
replace the book! Please read the book!

The following information was posted by emmalowcarb (with some additions by macmca)
on the lowcarbfriends.com bulletin board in April, 2002:

A couple things that have ESPECIALLY helped me, that you should do… before you start…
1. Write down all the reasons you want to lose weight, things that will make you feel great when you get there "I'll look great in my clothes, etc." Then pick your top 5 and write them on 3 small pieces of paper. Put one on the fridge, one in your wallet and one on your mirror where you'll see it often.
2. Each day, we'll post our "themes of the day". You pick 2 per day. Write them in the morning and every time a negative thought tries to creep into your head, or just over and over - think of that instead.
Example - Look at scale, down 2 pounds. Overjoyed. Inner voice says "Whatever, it's probably just water"...OVERRIDE that voice with "I am so amazing and have so much control". Keep repeating it to yourself in your head till the bad thought goes away. Sounds cheesy, but it helps reprogram your brain.
Some of mine have been:
I weight 145 pounds underneath!
I am in control and I love it!
I am so beautiful and get more beautiful everyday!
The key is to trick your brain into thinking lean.
My affirmations for TODAY are:
1. I feel so much thinner already!!!
2. Positive thinking gets me EVERYWHERE!


Basics - Days 1-3 protein days. 6-12 approx 100 calorie protein snacks that are low carb, low fat. Examples - 4oz cottage cheese, 1 hb egg, 2 egg whites, 2.5 oz tuna, 3.5 oz fresh fish.

Days 4-7 - Same, but at B add one fruit or grain and L, D add - one veg, one fruit and 2c lettuce. 1 fruit per day should be citrus.
Day 8 and each week thereafter - protein day (as above)
Each day may be broken down like this:
snack,,,b-fast,,,snack,,lunch,,,snack,,dinner. You can put theam snack after dinner if you like also.

The first 6 weeks look like this:

3 protein days,,,4 fruit ,veggie and protein days
1 protein day,,,6 protein,,veggie and fruit days
1 protein day,,6 protein,,veggie and fruit days
1 protein day,,6 protein,,veggie and fruit days
14 days of metabolic adjustment
Important things to note

1. You can't "save" food if you want more in one meal.
2. Meals should be 4-5 hrs apart with snacks in the middle
3. You should do moderate (walking is fine) exercise 30-45 minutes, 5 days per week.
4. You must drink 90 oz min water or other calorie free bev per day - coffee is fine.
5. If you fall out of ketosis, you should do a protein day until you are back in – possibly 2 may be necessary
6. Many experienced LFL dieters find they lose better without protein bars and shakes.

LFL Phase One Food List – posted by DoeEyes
Beverages

Water
Coffee
Decaf Coffee
Tea (hot or cold)
Diet Soda
Diet Seltzer
Diet Mineral Water
Any Other Calorie Free Drink

Protein

Beef Heart (ground) 3 ½ oz 3
Beef Flank 3 ½ oz 0
Beef Sirloin (ground) 3oz (7% fat max) 0
Beef Round 3 ½ oz 0
Chicken Breast (fresh/froz) 3 ½ oz 0
Chicken Breast (canned white, water packed) 2 ½ oz 0
Cold Cuts (97-98% fat free) 2 ½ oz 1
Pork Tenderloin (lean) 3oz 0
Turkey (white breast) 3 ½ oz 0
Turkey Breast (ground 97% fat free) 3½ oz 0
Veal 3 ½ oz 0
Catfish 3 ½ oz 0
Cod 3 ½ oz 0
Crab 3 ½ oz 1
Haddock 3 ½ oz 0
Halibut 3 ½ oz 0
Lobster 3 ½ oz 1
Orange roughy 3 ½ oz 0
Perch 3 ½ oz 0
Salmon 3 ½ oz 0
Scallops 3 ½ oz 2
Sea Bass 3 ½ oz 0
Shark 3 ½ oz 0
Shrimp 3 ½ oz 1
Snapper 3 ½ oz 0
Sole 3 ½ oz 0
Swordfish 3 ½ oz 0
Trout (rainbow) 3 ½ oz 0
Tuna (white, fresh/froz) 3 ½ oz 0
Tuna (canned white alb) 2 ½ oz 0
Turbot 3 ½ oz 0
Cheese (fat-free) 2 oz 0
Cottage Cheese (lowfat) 4 oz 4
Egg 1 1
Egg Whites 2 1
Milk (nonfat) 1 c 12
Yogurt (nonfat – plain) ½ c 9
Tofu (fat-free) 6oz 2
Veg-e-burger 1/3 c 3
Veg-e-cutlet or meat substitute (No less than 15 gram protein & no more than 12 grams of carb)


Miscellaneous (1 serving twice a day with meals of your choice)
Creamer (powdered) 1tsp
Gelatin (diet) ½ cup N/A
Green Onion (tops) 1 tsp N/A
Horseradish 1 tsp N/A
Jalapeno Pepper 2 sm N/A
Margarine (nonfat – 5 cal) 1 tbl N/A
Mustard 1 tsp N/A
Pimento 1 tsp N/A
Radishes 2 med N/A
Vinegar (unseasoned) 2 tbl N/A


Grains

Bread (whole grain – 70 cal) 1 slice 13
Cheerios ¾ cup 12
Chex (bran) ¾ cup 30
Chex (corn) ¾ cup 19
Chex (rice) ¾ cup 19
Chex (wheat) ¾ cup 28
Cream of Wheat (cooked) ½ cup 13
Cream of Rice ½ cup 14
Crispix ¾ cup 19
Grapenut Flakes ¾ cup 17
Kashi (puffed) ¾ cup 12
Kelloggs 40+ (bran flakes) ¾ cup 23
Life ¾ cup 24
Malt-O-Meal (cooked) ½ cup 13
Nutri-Grain (barley) ¾ cup 26
Nutri-Grain (corn) ¾ cup 27
Nutri-Grain (rye) ¾ cup 25
Nutri-Grain (wheat) ¾ cup 28
Oatmeal (cooked) ½ cup 12
Post Oat Flakes ¾ cup 21
Post Bran Flakes ¾ cup 23
Product 19 ¾ cup 21
Rice Krispies ¾ cup 18
Shredded Wheat (or bran) ¾ cup 23
Special K ¾ cup 16
Team Flakes ¾ cup 27
Toasties ¾ cup 18
Total (wheat) ¾ cup 17
Total (corn) ¾ cup 18
Wheaties ¾ cup 18


Vegetables

Asparagus 1 c 8
Bean Sprouts 1 c 14
Broccoli 1 c 10
Cabbage 1 c 4
Carrots ½ c 8
Celery 1 c 6
Chinese Pea Pods 1 c 11
Cauliflower 1 c 5
Collard Greens 1 c 8
Cucumber 1 c 3
Jicama ½ c 5
Mushrooms, raw 2 c 7
Okra 1 c 8
Onion ½ c 6
Pepper (red or green) 1 sm 4
Spinach (raw) 2 c 4
Spinach (cooked 1 c 7
String Beans 1 c 8
Sauerkraut 1 c 10
Tomato 1 sm 5
Zucchini 1 c 4

Fruits

Apple (2 – ½” dia) 1 17
Applesauce (unsweetened) ½ c 14
Apricots (fresh) 2 med 9
Apricots (dried) 4 halves 9
Banana ½ sm 13
Blackberries 2/3 c 12
Blueberries 2/3 c 14
Boysenberries 2/3 c 11
Casaba Melon (6 – ½” dia) ¼ 4
Cantaloupe (6” dia) ¼ 11
Cherries 10 11
Dates 2 13
Grapefruit * ½ sm 10
Grapefruit juice * 4 oz 11
Honeydew Melon (6 – ½” dia) 1/6 20
Kiwi 3oz (medium) 11
Mango ½ c sliced 14
Nectarine ½ c sliced 8
Orange * 1 sm 14
Orange Juice (unsweetened)* 4 oz 12
Papaya (cubed) 1/2c 7
Peach 1 sm 10
Pear (Bartlett) ½ sm 13
Persimmon 1 8
Pineapple (cubed) ½ c 10
Raisins ½ oz 11
Raspberries 2/3 c 10
Rhubarb 1 c 7
Strawberries 1 c 11
Tangerine * (2 – ½” dia) 1 9
Watermelon (cubed) ½ c 6


Lean For Life Homepage

My Info:

Name: Flowerpower

Email: Flowerpower@atkinsfriends.com

flowerpower 07-29-2002 04:20 AM

Metabolic Adjustment
 
Level 1 (days 1-3)

B: 2 proteins, 1.5 furit or grain, 1 beverage
S: Protein Snack
L: 1.5 proteins, 1 veggie, unlimited lettuce, 1 fruit, 2 misc., 1 beverage
S: Protein Snack
D: 1.5 proteins, 1 veggie, unlimited lettuce, 1 fruit, 2 misc, 1 beverage

Level 2 (days 4-7)

B: Same
S: Same
L: 2 proteins, 1 veggie, unlimited lettuce, 1 fruit, 2 misc, 1 beverage
S: Same
D: 2 proteins, 1 veggie, unlimited lettuce, 1 fruit, 2 misc, 1 beverage
S: Same

Level 3 (Days 8-14)

B: Same
S: Same
L: 2 proteins, 1 veggie, unlimited lettuce, 1 fruit, 1 grain, 2 misc, 1 beverage
S: Protein Snack
S: Same
D: 2 proteins, 1 veggie, unlimited lettuce, 1 fruit, 1 grain, 2 misc, 1 beverage
S: Same

Anytime during Metabolic Adjustment that you gain 1.5 pounds or more, have a Protein meal instead of dinner that day.

flowerpower 07-29-2002 04:22 AM

Maintenance
 
According to the Phase 1 book, this is what Maintenance will look like for a woman/typical day:

3 daily servings of protein (one per meal) 100 - 200 cals each

At least 2 daily servings of vegetables (average 40 cals each) one each at lunch and dinner

Unlimited lettuce and leafy greens at lunch and dinner

3 servings of grains per day (average 100 cals each) 1 each meal

3 daily servings of fruit - one each meal

3 daily servings of fat (average 100 cals each)

3 protein snacks per day, mid-morning, afternoon, evening

Dessert - one daily serving - counts as grain or fruit serving

flowerpower 07-29-2002 04:30 AM

LFL Breakdown by week:

Weeks 1-4 Weight Loss Plan

Weeks 5,6 Metabolic Adjustment

Weeks 7-10 Weight Loss Plan

Weeks 11,12 Metabolic Ajustment

Repeat until ready for Maintenance plan

lotwm 01-11-2003 05:46 PM

OK I have lost 21 lbs on scaresdale and maintained with pp at 50 carbs a day and some days 100.. but have stalled now for 12 weeks.. want to loose my last 11 lbs and maintain and eat healthy as i work out alot and believe in exercise... So you think I should go on this lfl program from day one or where should I start. to break this stall and get on the program.. Thanks
160-139 and stalled. want to get to 128
5'3" and wil be 50 this month Started low carbing mid aug 2002

TinO 03-23-2004 10:19 AM

Hello :) Newbie here.

After looking at most all the diets/way of eating out there, this seems to be most logical. I think Im going to give it a try, and follow the plan. I seem to be eating pretty close to this LFL guidelines anyhow, just a few minor differences, but i am also at a plateau and have been for about 11 days.

Any suggestions? Buy the book? Or should i just try winging it at first from the posts here? I am also insulin resistant.

Smile and the world smiles back :D

Lisalisa5m 08-24-2004 09:49 PM

Hello everyone!! ;)

My name is Lisa, I am going to start LFL. Looking for some advice and tips..............please help! I look forward to posting here often and appreciate any replies..............
Look forward to making new friends!!

Lisa :up:

BluexMoon 09-21-2004 09:52 AM

Hmmm... I'm a bit confused. I guess I'll have to get the book. What confuses me is that the protein servings are only somewhat clear=each serving should be approx 100 cals. But the range is quite large=6-12 servings/day. I mean where do you start. 6 servings or 12? Ok, and about the grains/fruits. The serving sizes are not clear, just the number of servings is clear (just the opposite of the protein) Do I follow the usda guidelines as to what is a serving?
On the extensive list above, what do all the #'s mean? There is a food and then it says ? cup 3. What in the heck does that mean? Or 6 oz 18????

aubreymae 05-12-2005 07:08 AM

so can anyone tell me what the diffrence is between atkins and lfl...they both sound similar, excepts lfl has rotation days??

dazed and confused, aubrey

Epi_Doc 05-12-2005 07:54 AM

Aubrey,

There are many differences between LFL and Atkins.

LFL is low fat and Atkins is not.
LFL is low calorie and Atkins is not.
LFL allows fruits and grains during the weight loss portion, while Atkins restricts those until after induction.
LFL is about portion control and learning proper portion size, while Atkins is eat until you are satisfied.

With LFL weight loss you have 3 daily meals and 3 protein snacks. But it isn't a free for all...the book lays out the food group choices you can have at the meals and the protein choices, fruit choices and veggie choices. For example, you can have a protein and a fruit or a grain for breakfast. Then you choose from the food list to fill those groups.

When you start LFL you will do three protein days where you eat 6-12 protein servings. These proteins come from the acceptable food list and are low-fat/non-fat proteins. Then you do 4 days of "weight loss" menus. Then the 2nd week you start with 1 protein day and 6 days of "weight loss" menus. At the end of the weight loss cycle you do metabolic adjustment and add in more food (according to the plan). Then you can begin a new cycle or go to maintenance.

Hope that helps some.
Niccole

MOMO 01-14-2006 11:03 PM

Hi everyone!!! I've just registered on to this site today. (",)

I've been on "Healthpointe", which is supposed to be the same as LFL, for a few months now...this is my 3rd cycle and It seems that every time I get to the Maintenance I start to lose it and start putting the weight back on :( I think the User Guide that I have is much less detailed compared to the LFL book, but this is what my friend who introduced me to the diet has sold to me.

This site has helped give me a lot more info. Thank you all =D Next week I will be starting MA and this time round I really really want to get it right. I'm just a bit confused ...my 2 questions here are

During MA, we are to add up to 2 servings of protein / meal...but then are we supposed to go back to eating 1 serving of protein / meal during Maintenance??

How should I start adding food back into the diet? Do you continue to eat food from the Menu Plan days?? This part really is my major downfall and gain the weight back so fast it scares me!!

Thank you...looking forward to any responses!!

MOMO 01-15-2006 12:40 AM

[COLOR=Magenta]Sorry...I have another question forgot to include :blush: I know we should only eat within the Menu Plans during the program, but what happens when I fail?? I have given in to my cravings and have gone a bit crazy eating out of the progam for the evening :cry: It makes me feel really bad...but after reading from this board, I think there are others who have gone out of the program a bit too...if this should happen, how do we go on? Should I do 1 protein day and get back in or do 3 protein days? Also, should I start count that as starting week 1 again or continue counting from the kick start at the begining of the cycle? :confused: [/COLOR]

bre_73 01-15-2006 11:19 AM

Hi and http://bestsmileys.com/welcome/5.gif(Welcome) MOMO

We have a weekly thread that we chat in on a daily basis. I have quoted your post into the weekly thread and you will probably find a response there.

We look forwad to chatting with you and helping you as much as we can. Here is the link for this weeks weekly thread http://www.lowcarbfriends.com/bbs/sh...d.php?t=400999

Mysty 07-15-2006 06:05 PM

:) Hi everyone,

I am going to start LFL, I am LC now, but I never seem to get thru induction, mainly because I love fruit :(...and all protein and no variaiton makes it so hard. I will be reading about LFL, then starting Monday after this weekend and understanding it all.

Thanks all.....

Mysty 07-15-2006 06:17 PM

I forgot to mention I think one reason I was having trouble on Atkins, is the Fat was more than I needed even though it seemed proportinate, everyone is different. I do exercise, Tradmill and Exerise ball, so hope this will work Good for me.

irishdancer 08-08-2006 03:46 PM

Hello, I want to try this plan and have printed off some tips, Im confused about the "protein" days...what do you eat b-s-l-s-d-s? I think i have a copy of the weight loss days...help?

LadyN 08-08-2006 05:19 PM

WElcome Irishdancer!!! Below you will find my typical protein day menu. I really like protein days because they are so easy to plan for.

Breakfast: 1 hb egg
Snack: 1 South Beach cinnamon raison bar and 1 c of coffee
snack: edamame 1/2 C.
Lunch: Habinero chicken and Turkey sausage (Benetino's brand)
Snack: Cheese stick
snack: chicken
Diner: Yogurt
snack: yogurt

That usually gives me around 45 carbs total for the day. I lose better when I eat this way on protein days. you may have up to 12 protein servings/day spaced at least 30 min-1 hour apart. you may have any of the proteins on the list that you want. But remember you are to only eat protein. Weigh and measure everything!!! And come here often to chat with us!

Now you will do up to 3 protein days and then move on to the Weight loss days. If you are in ketosis on the morning of day 3 you may go ahead and begin the Weight loss phase of the plan. But if you are still not in ketosis by the morning of day 4 you are to begin Weight loss anyway.

I hope this helps

Nichole

irishdancer 08-08-2006 05:50 PM

this is what i had copied and thanks for replying!
b-2 proteins,1.5 fruit or grain, 1 beverage
s-protein snack
l-1.5 proteins, 1 veggie, unlimited lettuce, 1 fruit, 2 misc, 1 beverage
s-protein snack
d-same as lunch...

does that seem right or is that the weight loss plan? i really wanna do this right...i have no problem sticking to protein only menu tho...so 1st 3 days are just proteins...will knock ya into ketosis...then weight loss days---right?
as long as i know what to eat on what days i will be ok..thanks again!

irishdancer 08-08-2006 06:04 PM

k, i got what was above too...will give it a go and see what happens...

LadyN 08-08-2006 06:40 PM

Ok What you posted
Quote:

his is what i had copied and thanks for replying!

b-2 proteins,1.5 fruit or grain, 1 beverage
s-protein snack
l-1.5 proteins, 1 veggie, unlimited lettuce, 1 fruit, 2 misc, 1 beverage
s-protein snack
d-same as lunch...
This is not the Weight loss phase!! This is the level one Metabolic adjustment phase, this comes after the Weigh loss phase to help add in more of the allowed foods without gaining weight. This phase is essential to this plan if you skip it, you won't continue to lose. But don't worry about this yet. Let's get you started on the right track!


This is the Weight loss phase:

Breakfast is 1 grain or 1fruit & 1 protein.
Lunch & dinner is 1 protein, 1 vegetable, 2 cups lettuce, & 1 fruit. and 1 misc. item. (ie. 1/2 cup sugar free jello,)

Then, for the next 3 weeks, you proceed with 1 "protein" day,per week followed by 6 "weight loss" days. Each day, carb count is between 50-100 g. Calorie count is about 1200 per day.

I also highly recommend that you get the book. Look for it in your local library if you can. We have a daily thread that you may join and receive a wealth on information and support! Let me know if I confused you!

Nichole

irishdancer 08-08-2006 10:08 PM

Hugs to you!!!no wonder nothing was happening...jeesh..ok...i printed that out along with the protein days suggestions..gonna start fresh tomorrow...thank you so much for getting me on track...we have a large used bookstore and im gonna check there possibly tomorrow!! thanks again Nichole! fortunately i drop into ketosis very quickly..will check back in tomorrow, finishing up online college courses so i may not be on all the time as i would like to but will check in as much as i can...have friends on another thread as well i have to stop and visit too...thanks for helping me again and for the welcome!

30something 08-26-2006 08:49 AM

3 lbs to goal! I need support but can't figure out where I fit in. I am new to LFL thread, Did Atkins for few years then Zone for few yrs., now on maintenance 5 small balanced meals/eat every 3-4hrs. My plan seems similar to LFL maintenance, also similiar to WW maintenance and SouthBeach level 3. My plan is a lifetime plan best at lowering my blood sugar (newly dx'd type 2 diabetic) Any LFL maintainers out there? Would I fit in here?

bonehenge 10-18-2007 04:31 AM

Good morning and hello everyone. Coming over from LC and WW and check this type of low carbing lifestyle.
I will definitely give it a try.. I printed out the info provided online.. but I also ordered the book, for phase one.
I already have tons of questions but maybe lurking and reading for a while will answer most of them for me.
thank you for sharing your program please my join in!

Vibeke 01-08-2008 06:55 AM

What is the maximum allowable fat grams per day? What should I be striving for? I just finished Atkins induction for one week and I'm switching to LfL, but haven't read the book yet.

bonehenge 01-08-2008 07:10 AM

Quote:

Originally Posted by Vibeke (Post 9751377)
What is the maximum allowable fat grams per day? What should I be striving for? I just finished Atkins induction for one week and I'm switching to LfL, but haven't read the book yet.

I loaned my book out.. so I am not sure, but I do not think they worry to much about counting fat.. you are encouraged to use mostly FF or low fat foods. I usually count calories, 1200 and carbs... around 50 for me.

gchance 01-09-2008 01:45 PM

I loaned mine out as well but I don't remember anything about fat other than "avoid it". What it amounts to is, try to go as low fat as you can. Are you eating cottage cheese? Don't eat full fat, eat lowfat or preferably, nonfat. Besides, the lower-fat foods are lower in calories anyway.

Greg

Pokey602 01-09-2008 02:10 PM

LCL
 
I try to stay low-fat. Lindora doesnt count fat , but they willlook at your journal and if they see something that they dont consider low-fat they will tellyou...:rofl: I have tried so for me I write down lean meat as is what I eat. I do have filet mignon once per week:rofl::rofl: but I cant resist. Just cut off as much fat as possible from your lifestyle.

I still love Atkins but L4L sez there is no scientific studies to support them..:confused: Whatever I am losing slowly but with alot of support from in here.

Vibeke 01-09-2008 07:30 PM

My friend online has lost 90 lbs since April on L4L and I can't just sit by and let her have all the success, kwim?

I have lost 4 lbs so far and my goal is 32.

So Cal Girl 01-10-2008 07:54 AM

Quote:

Originally Posted by Vibeke (Post 9763091)
My friend online has lost 90 lbs since April on L4L and I can't just sit by and let her have all the success, kwim?

I have lost 4 lbs so far and my goal is 32.


WOW! What a great inspiration-90 lbs!! :clap: And great job on your 4 lb loss so far, that's awesome! :up:

Good luck-


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