You can only eat the foods on the list. It is actually pretty simple.  Choose ONE (or two) item from the protein list and eat a serving size of it (that is the size of the palm of your hand not the fingers just the palm). ad to that one item from the carbohydrate list eat one serving of the carb this should be an amount equal to the size of your fist.  Twice a day add some vegetables (approx 3/4-1 cup of veg).  thats a meal.

These are very basic whole foods type of meals.  Here are some of the things that I eat:

1/2 cup cottage cheese (protein) mixed with 1/2 cup non fat yogurt (carb) and 1/2 cup canned pumpkin (veg) and cinnamon and artificial sweetener.

3oz yams mixed with 4oz (browned) ground turkey ***

3oz cooked carrots 4oz ground beef

3 oz cooked carrots 1/2 cup peas 4 oz ground turkey *** ranch dressing (LF)

1 cup broccolli 3 oz ground turkey *** 2 oz lean ground beef low fat ranch dressing

You can see that I add some low fat ranch dressing which I don't believe is authorized. The kind I use is organic and low fat low calorie (25cals for 2TBS) so I am bending the rules to use that.

I don't eat grains but most people do which opens a whole world of possibilities.  Just choose one protein and one carb and occasionally ad a vegetable and you're good.  Also protein shakes area  great option and cottage cheese.

Are you also drinking 2+ glasses of water with each of your six meals?  I go through anywhere from 10-14 glasses of water a day and it helps keep me full.  I'm following the book pretty much to a T and I'm at the point to where when another 2.5 hours rolls around and it is time for me to eat again I have to force myself to do it because I'm so full.  

No Brobar...I think that might be the problem...I'll try that and see what happens....Thanks alot too Illpirata!!

Have you always been "headachy" before meals?

The food thing is fine, the suggestions are bsed on the glycemic index.  THe suggestions for Protein carbs and such are the ones that your body utilizes the longest. (more fuel in the tank so to speak). Your bosy is going throught initial changes the first week. Getting rehydrated and your metabolism is starting to increase. Hence feeling full all the time.

depending on when you workout, you may have to adjust the time that you eat. I myself workout first thing in the morning and therefore I have a protien shake after as a "breakfast" and have my breakfast and the morning snack/ Same amount of food just in reverse order.

If you do not like the shakes just make sure to take in approximate 120 calories of good protein and carbs.

If you still continue to have issues with the headaches after you have hydrated and are eating correctly, talk to your doctor.

I am a first time entrant into the official challenge, but I am a second time user of BFL.. I hope that I can help

Taushadoll,  I too had headaches in the first week.  Was told on this forum that it was my body detoxing the sugar and/or fat.  they ended after the fourth day.  As others have suggested drink lots of water to help with elimination and hunger.  If headache persists DO go to the doctor to make sure it is not something more serious.  Also, after the detox you probably will notice no more or decreased cravings for fat and sugar. YEA !!  Anyway hang in there you will do great.  With God ALL things ARE possible.  jill

You can do it, just hang in there.  Send me your personal email address and I will send you my sample meal plan.  You can also mimic the champions meal plans and alternate certain food.  

I quit doing the protein shakes and went to natural like yogurt, cottage cheese, etc.  

dowens75089@verizon.net  

Taushadoll, I don't  want to give you any wrong advice, but I feel that I need to remember when you are hungry your body will tell you. If you learn to listen to your body, your body...not your imagination when it's dreaming of cream...filled pies, greasy fries, or other sweets or just plain old junk foods.My friend

Casey Viator, Mr. Universe ( whom I had the pleasure of working out with in the late 70's) once told me  "if you"re hungry, eat........ that the body is very good at adjusting appetite levels to activity levels."

You never want to go hungry and you need to know how many calories you need to maintain your present weight and then adjust that to where you can divide Protein, Carbs and Fats to lose weight without starving. Be very cautious of cutting back to much to where you feel light headed, headaches and nausea. John

Welcome to BFL. You can never fail as long as you keep moving forward. You will make it! Lots of good advice here on the forum. I am in week 5, and am settling in well. I am realizing, slowly that this really is for life. Keep it up and smile - your future looks bright!

Hi,

Im a big girl to and I know what you may be going through you may be not eating enough food.  & if you were a caffine drinker ex: pop, coffee you may be experincing withdrawls

Helllppp!!!!!, As I said in a recent answer....If you are eating the 6 meals a day and eating the correct amount of portions there is no reason you should be hungry. Did you figure what Calories you need to maintain your present weight......It is possible you are not getting enough of your daily minerals, protein, carbs and fats.   There are many ways to do this, but I find that http,//caloriecount.com to be very good or you can google... How many calories do I need to lose weight?......I know BFL says you don't need to count calories, but if you are not getting enough to maintain your present body weight this could be a reason you are hungry all the time. I based my calorie count on 2,000 and actually taking in about 17,000 calories. I haven't felt hungry because as my body shrinks it takes less food to fill me up. I do not use the protein drinks, but I do use the soy protein mix once a day before and after workouts. The rest I get from my meals by choosing a ratio of 70g of protein and 30g of carbs. I eat a lot of green veggies steamed with spray on butter ( 0 calories). I have lost 19lbs so for and I feel that I will reach my 2nd goal before the end of the month of August. I chose not to use the scale but once a month....the begining and the end.....I can tell you that I have seen a lot of my friends give up because they where always feeling hungry. I would ask them to take just two days and write down what they are eating and drinking from the minute they wake up till they go to sleep and any mid night snacks they may have.....also how many times a day to they eat and how many times to the make a trip to the candy machines or to the fast food chains....This has had a remarkable change in their attitude of eating for life.....by the way if you can get your hands on the New "Transformation Book" by Bill Phillips and also his book "Eating-for-Life" and read cover to cover you will see what I mean. One last thing do not "SKIP" any meals and give yourself a "Free Day" this will allow you to eat what ever you want on that day.......Chocolate Donuts, Ice Cream, Pasta, what ever you are craving......and remember we are all pre-programed to fail, but we can change the program just like on TV if we really want too. John

Superman, I am a little confused.  You said that you are taking in 17,000 calories per day? Is that correct - seventeen thousand? I am sorry, as it's very hard for me to fit in 1,600 per day, let me know.