Tips For Beginners

Piasabird · #1 02-19-2006, 10:56 AM

1.) DO NOT EXPECT TO LOSE 8-13 POUNDS the first two weeks. 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. You may have a headache, feel tired, and achey ......... but by the end of week 1 you should start feeling better. And remember, Phase 1 is 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, 4 pm snack, 7 pm 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. 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. Put single servings of nuts in a ziplock baggy to grab and go. If you have a fridge at work, keep a box of Laughing Cow Light Cheese and a container of skim milk if you drink coffee.

9.) Do not eat meal replacements, bars, shakes, etc. unless you're really in a pinch. Eat real, unprocessed foods.

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

11.) Weigh only once a week. Your weight fluctuates day to day for many reasons. So, I find it's best to step on the scales just once a week and preferably at the same time each day.

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