I am on Week 3 of my first challenge and still confused about what to eat. Unfortunately I am a very picky eater, generally not a big veggie person. However I have found several I like lately, especially when I grill them. I am wondering is there a carb/protein ration I should aim for? How many grams of protein and carbs should I be getting in a day? I am 5'2", began at 145.5 lbs. In the first two weeks I lost 61/2 lbs but this week have not felt like anything is happening. My goal is to lose 25lbs of fat and increase my strength/definition.
Any help or guidance would be appreciated. I know I will stick with this, but at the moment feeling somewhat discouraged. Thanks!
wow 6 1/2 lbs in the first 2 weeks is a FANTASTIC weight loss. It's possible that was a lot of water weight. And now that that's gone you've got to work hard to get the fat off! This is my second challenge and to be honest during my first challenge I did not eat many veggies either or fruit. I lost about 12 lbs and 5 inches off my waist.
As far as grams goes I once read on this site that you should shoot for equal amounts of carbs and protein. Specifically, 1 gram of carbs and 1 gram of protein per lb of target body weight. So if your weight goal is 120 lbs.....you should be consuming 120 grams of carbs and 120 grams of protein per day.....divide that up by 6 and that's how many grams you should strive for at each meal. For this challenge I was just going to try to get my carbs from fruit and veggies....but about 2 weeks in I realized my energy was terrible. I started eating brown rice during the day for my carbs and my energy picked up right away!
Don't get discouraged. Just keep working the plan, eat your meals, and try to stay off the scale...use it only once a week if you have to.....go by how you feel- how your clothes fit.... This program works. I lost about 13 lbs, and 5 inches from my waist. I went from 140 to 127. Unfortunately I still have a lot of fat.....I didn't go into my second challenge right away....waited 6 months and gained some back. and here I am.....
The 1:1 ratio absolutely works! (although eat for the body you have, not your goal body) In this case, the difference would not be much, but think about when it's drastic. Someone 300 pounds who wants to be 130 would not suffice on the food that's right for someone actually 130.
It's okay to shift your ratios to have more protein, but that's a personal preference that you can adjust later if you want.
Try different veggie recipes. For instance, I learned I absolutely love them roasted with garlic.
Thanks Jessica for correcting me! Ya that poor 300 lb guy would not last long eating like a 130 lb..... makes total sense
Thank you. That was just the info I was looking for. I appreciate the encouragement too. I am so uncomfortable at this weight and afraid that after all this effort the program wouldn't work for me. But hearing from individuals personally that it does really work motivates me.
My son invited me to Chipotle one Free Day and introduced me to the vegetarian burrito....I saw how they mixed in the rice with veggies and guacamole and so that's what I've been doing with my veggies now.....I put my chicken in a skillet with some rice and a little bit of veggies....spinach leaves are my favorite because I don't overcook them (soggy) I just warm them and it tastes like lettuce. Another thing I tried and I couldn't believe it was orange juice blended with spinach!!! sounds gross but I swear I couldn't even taste the spinach....the whole thing was green.....but it just tasted like oj--- you should try it!
The oj spinach sounds good. I bet you could freeze the oj and add a scoop of protein power to have a great shake.
OJ is not an approved food. Now for after Contest, when you are more maintaining and living healthy then great, but for now I'd stay away.
Very interesting I was wondering the same thing. Thanks for the post a guidance
Good catch Jess and great effective advice as usual. I like how you have the energy to always play the field. :)
I have read all the body for life books, more than once. The original written by Bill Phillips, the women's written by Dr. Peeke , the champions book written by Art Carey, and Eating for Life by Bill Phillips. In all of the books, less so in the original, fruit is ok to eat on this plan.
There are recipes in these books that include blood oranges, mangoes, and peaches. They count as a carb and you could juice them yourself. I will say that berries are the most recommend fruit. You have to think for yourself too though and realize you are trying to fuel your body in the best possible way. If you ate the exact same food every day you would not get all of your vitamins and nutrients from that one food. So I eat fruit and I am doing great on my challenge... week 7!
Progress not perfection, if you get 80% right every day you are doing great. I know I am definitely doing a lot better than before I started the challenge.
The food list for the BFL Challenge is on page 84 of BFL. Peeke's book has absolutely nothing to do with BFL or Bill Phillips. Eating for Life is much more for maintenance and even then it really pushes it. Most all of the recipes are not actually BFL approved.
Fruit is okay to eat on this plan. Why are you arguing that? It's a carb. If you juice yours then your ratios will be off. I suppose a rare sometimes where you need just a bit of juice, but remember that then you lose a major benefit to fruit, the fiber. Also, in most fruit the skin is the most nutrient dense. Not a factor for oranges, but something to consider for other fruits.
You need actions congruous with your goals. If you just want to get healthier then heck yes, doing what you are doing now is much better and 80% is good. Just remember that 80% is not the BFL plan.
No one suggested you can't have fruit.
No one suggested you can't have variety.
People seem to argue those points as paper tigers. There is great variety in the approved foods and preparation methods.
I just want to double check that I am understanding this correctly. You would eat the amount of protein and carbs for your current weight and then adjust it as you start to lose. For example if you currently weigh 170 then you would eat 170 grams of protein and 170 grams of carbs a day?
Yes. That's the BFL plan.
I personally wouldn't go above 150 carbs and I do slightly imbalance by proportions, but yes, 1:1 for your current body weight.
If someone is over 300 then they should not go above that. As you get closer to goal you need to tighten up and at goal you actually change this formula, but for now, 1:1 for scale weight.
Awesome thank you for the clarification. I am starting on Monday so I want to have all my meals and portions scheduled in advance.
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