Top Ten Tips for SBD Beginners

justmarvi · 06-21-2005, 12:02 AM

Top Ten Tips for SBD Beginners

1. DO NOT EXPECT TO LOSE 8-13 POUNDS the first two weeks. This is the marketing hype. Your rate of loss may be slower or faster than others, but if you stick with the plan you WILL lose.

2. Following a strict Phase 1 is the best predictor of success on Phase 2. The purpose of Phase 1 is detox from sugar and going cold turkey is not fun. You may feel crummy for a few days, headache, tired, achy but by the end of week 1 you should start feeling better. Following the rules below will help you through this phase. And remember, it's only two weeks.

3) Eat 3 meals, 2 snacks, and dessert after dinner every day, even if you don't think you're hungry. You should be eating something every 3-4 hours. Example: 7am breakfast, 10am snack, 1pm lunch, 4pm snack, 7pm dinner, dessert whenever. This is important to keep your blood sugar level steady.

4) Drink as much water as you can, at least 8 glasses per day PLUS an extra glass for every 25 pounds you want to lose. Water with lemon, seltzer, crystal lite, diet soda, decaf coffee and tea are all OK but drink as much plain water as possible.

5) Eat protein and veggies at every meal. Eat from the "foods to enjoy" list, as much as it takes you to feel satisfied but not stuffed.

4) Breakfast does not have to be eggs. Try cottage cheese, lunch meat/cheese rolls, or last night's dinner leftovers. V-8 or tomato juice is very good for you but not mandatory.

5) Eat some bean meals. Make a big pot of chili with ground turkey for a quick meal. Eat hummus with celery for a snack. You'll need lots of fiber on Phase 1 - constipation is a common problem. Beans also have lots of protein, and the "good carbs" will help reduce cravings.

6) Get rid of food you know will be too tempting for you to have around. Everyone has their own triggers. Mine are chocolate and cookies. Your family can live without their junk food for two weeks or they can eat it somewhere else.

7) If you have a craving, drink a big glass of water and eat a protein snack.

8) Stock up so you always have good food in the house. Keep snacks in the car and at work. I bought a bunch of those tiny Ziploc containers and filled them with 30 pistachios each. Grab and go! If you have a fridge at work, keep a box of Laughing Cow Light and a container of skim milk if you drink coffee.

9) Do not eat meal replacements, bars, shakes etc. Eat real, unprocessed food.

10) If you choose to eat a "bad" carb, eat it with a sugar stopper. Sugar stoppers are fat, fiber, protein and acid (e.g. vinegar or lemon). They will slow down the absorption of sugar so you won't get a blood sugar spike.

TraciLew · 06-21-2005, 05:21 AM

Such great info Marvi!!! Thank you so much...great reminders!

natalie2006 · 06-21-2005, 07:20 AM

Thanks for the wonderful tips - they are words to live by for me

rola51 · 06-21-2005, 10:30 AM

GREAT tips!!!

kathymelts · 06-21-2005, 02:45 PM

Thanks Marv, you have really good tips.

Shalbrihil · 06-21-2005, 06:16 PM

These tips are so helpful Thank you so much Marva.

Barb aka BC · 06-22-2005, 10:31 AM

Excellent post!

justmarvi · 07-09-2005, 11:53 AM

CarbCrazyChristine · 07-13-2005, 05:40 PM

Thank you! Those are great tips. I printed out a copy for myself! :-)

Phils_wifey · 07-17-2005, 09:06 AM

What a great post, thank you! Hubby & I are starting SB tomorrow, so I appriciated reading this

justmarvi · 07-17-2005, 10:27 AM

justmarvi · 07-24-2005, 08:14 PM

moonstruck · 07-24-2005, 08:21 PM

Thanks Marva!

06-21-2005, 12:02 AM	#1
justmarvi Very Gabby LCF Member!!! Join Date: Jan 2003 Posts: 3,218 Gallery: justmarvi	Top Ten Tips for SBD Beginners Top Ten Tips for SBD Beginners 1. DO NOT EXPECT TO LOSE 8-13 POUNDS the first two weeks. This is the marketing hype. Your rate of loss may be slower or faster than others, but if you stick with the plan you WILL lose. 2. Following a strict Phase 1 is the best predictor of success on Phase 2. The purpose of Phase 1 is detox from sugar and going cold turkey is not fun. You may feel crummy for a few days, headache, tired, achy but by the end of week 1 you should start feeling better. Following the rules below will help you through this phase. And remember, it's only two weeks. 3) Eat 3 meals, 2 snacks, and dessert after dinner every day, even if you don't think you're hungry. You should be eating something every 3-4 hours. Example: 7am breakfast, 10am snack, 1pm lunch, 4pm snack, 7pm dinner, dessert whenever. This is important to keep your blood sugar level steady. 4) Drink as much water as you can, at least 8 glasses per day PLUS an extra glass for every 25 pounds you want to lose. Water with lemon, seltzer, crystal lite, diet soda, decaf coffee and tea are all OK but drink as much plain water as possible. 5) Eat protein and veggies at every meal. Eat from the "foods to enjoy" list, as much as it takes you to feel satisfied but not stuffed. 4) Breakfast does not have to be eggs. Try cottage cheese, lunch meat/cheese rolls, or last night's dinner leftovers. V-8 or tomato juice is very good for you but not mandatory. 5) Eat some bean meals. Make a big pot of chili with ground turkey for a quick meal. Eat hummus with celery for a snack. You'll need lots of fiber on Phase 1 - constipation is a common problem. Beans also have lots of protein, and the "good carbs" will help reduce cravings. 6) Get rid of food you know will be too tempting for you to have around. Everyone has their own triggers. Mine are chocolate and cookies. Your family can live without their junk food for two weeks or they can eat it somewhere else. 7) If you have a craving, drink a big glass of water and eat a protein snack. 8) Stock up so you always have good food in the house. Keep snacks in the car and at work. I bought a bunch of those tiny Ziploc containers and filled them with 30 pistachios each. Grab and go! If you have a fridge at work, keep a box of Laughing Cow Light and a container of skim milk if you drink coffee. 9) Do not eat meal replacements, bars, shakes etc. Eat real, unprocessed food. 10) If you choose to eat a "bad" carb, eat it with a sugar stopper. Sugar stoppers are fat, fiber, protein and acid (e.g. vinegar or lemon). They will slow down the absorption of sugar so you won't get a blood sugar spike.

06-21-2005, 07:20 AM	#3
natalie2006 Junior LCF Member Join Date: Jun 2005 Location: New York City Posts: 31 Gallery: natalie2006 Stats: 155/152/125 WOE: SB Diet Start Date: 6-13-05	Wonderful Thanks for the wonderful tips - they are words to live by for me

07-09-2005, 11:53 AM	#8
justmarvi Very Gabby LCF Member!!! Join Date: Jan 2003 Posts: 3,218 Gallery: justmarvi	bump

07-24-2005, 08:14 PM	#12
justmarvi Very Gabby LCF Member!!! Join Date: Jan 2003 Posts: 3,218 Gallery: justmarvi	bump

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06-21-2005, 05:21 AM	#2
TraciLew Senior LCF Member Join Date: Feb 2005 Location: Virginia Posts: 372 Gallery: TraciLew Stats: 188.5/183.0/145 5'4" WOE: Atkins Start Date: 10/6/08	Such great info Marvi!!! Thank you so much...great reminders!

06-21-2005, 10:30 AM	#4
rola51 MAJOR LCF POSTER! Join Date: Jul 2004 Posts: 1,766 Gallery: rola51 Stats: 184/160/135 5'1 WOE: moderate carbs, lower fat Start Date: July 2004	GREAT tips!!!

06-21-2005, 02:45 PM	#5
kathymelts Senior LCF Member Join Date: Sep 2002 Location: TENNESSEE Posts: 157 Gallery: kathymelts Stats: 250/243/175 WOE: Atkins Start Date: Jan. 2, 2006	Thanks Marv, you have really good tips.

06-21-2005, 06:16 PM	#6
Shalbrihil MAJOR LCF POSTER! Join Date: Nov 2003 Location: California Posts: 1,872 Gallery: Shalbrihil Stats: maintaining my loss since 2005 WOE: SBD Phase 3 Start Date: June 2003	These tips are so helpful Thank you so much Marva.

06-22-2005, 10:31 AM	#7
Barb aka BC Blabbermouth!!! Join Date: Jun 2002 Location: Back in BC baby! Posts: 6,786 Gallery: Barb aka BC	Excellent post!

07-13-2005, 05:40 PM	#9
CarbCrazyChristine MAJOR LCF POSTER! Join Date: Nov 2004 Location: LaLaLand Posts: 2,039 Gallery: CarbCrazyChristine WOE: BFL	Thank you! Those are great tips. I printed out a copy for myself! :-)

07-17-2005, 09:06 AM	#10
Phils_wifey Senior LCF Member Join Date: Jan 2004 Location: Where the corn grows Posts: 528 Gallery: Phils_wifey Stats: 235/219.8/199 for now WOE: Atkins Start Date: January 2, 04'	What a great post, thank you! Hubby & I are starting SB tomorrow, so I appriciated reading this

07-17-2005, 10:27 AM	#11
justmarvi Very Gabby LCF Member!!! Join Date: Jan 2003 Posts: 3,218 Gallery: justmarvi

07-24-2005, 08:21 PM	#13
moonstruck lavender and lace Join Date: Mar 2001 Location: Oregon Posts: 3,211 Gallery: moonstruck Stats: 202/202/150 WOE: Atkins Start Date: 11/28/08	Thanks Marva!