I'm on day 15 and am really enjoying the program. In fact, I've lost ~11 pounds by exercising every day and holding fast to the menu. However, after 15 days, I'm running out of ideas with the menu. The website's recipes are limited (why doesn't the web developer allow users to post recipes?) and the best I can pick-up from the book is low carbs, high protein and proper food mixing (carb/veg/protein per meal), which sounds like the South Beach Diet. Has anyone tried the South Beach in conjunction with this program with results? Otherwise, any other ideas? Thanks!
There is an Eating For Life cookbook. I haven't gotten to look at it yet, but I'm sure it will give you some great ideas :) I'm also a subscriber to cooking light magazine and they have great recipes; I believe you can go to there website and get recipes too. Good luck and congrats!! I'm just on my 8th day and things are going well!
I'm on my 73rd day. I did get the Eating for Life cookbook, but mainly I just follow the simple formula:
1 protein the size of your palm
1 carb the size of your fist
1 vegetable with 2-3 meals
Most of our meals look like - chicken, rice, broccoli; turkey burger, whole wheat bun, lettuce and tomatoes; fish, whole weat pasta, peas; etc. etc. etc.
It's not low carb, it's balancing your carbs with your protein and making sure you choose complex carbs whenever possible instead of simple, refined carbs.
I use recipes from South Beach and Weight Watchers cookbooks that follow the BFL rules. They're pretty easy to pick out and it helps to make meals a little more interesting sometimes. Just follow the rules as Missbritt posted above. I really haven't had any problems finding recipes that work. I also ordered the Eating For Life cookbook but haven't received it yet. Someone said the you still have to be careful with that one since it's about Eating "for Life", more of a maintenance plan and that the meals tend to be a bit more "relaxed". I also like the concept of eating simple during the challenge, as it just tends to make things easier and more convenient time-wise. But I do love lo cook and as long as I can whip up something a little more interesting that follows the rules I don't have to give up my long-time hobby.
would definitely agree about the Eating for Life book - I have it and was kind of disappointed to realize how many of the recipes were carb heavy with an instruction to "eat with a glass of protein shake".
PEOPLE! The Eating-for-LIFE book is NOT meant to be used while you are in a challenge. It is meant for after you have reached your goal body. Eating the BFL way is pretty easy, it doesn't have to include several recipes. Keep it simple. Make up your meals based on the food list in the book and on this website. All you need to do is pick a portion of something from each area (protein, carbs and veggies) that is it. The most important thing is portion sizing. By combining foods in a "dish" or some sort of recipe may make it difficult to adhere to portion sizing.
Here is a post I put up on a thread today for those who started on May 31st.
Here’s something that is important to remember…there is a difference between portion sizes and serving sizes; they are not the same. You want to do portion sizes.
You want to be sure to eat six small meals per day spaced 2-3 hours apart six days per week (20 grams carbs, 20 grams protein, 1 cup per serving vegetables. You must eat 1 portion of protein + 1 portion of carbs at each meal and a portion of vegetables for at least 2 meals).
Here is a basic guide for portioning: Protein = the size of YOUR palm w/o the fingers (no one else’s). Carb = the size of YOUR fist (some might say generally 1/2 cup). Vegetables = what fits in YOUR cupped hand or 1 cup per serving.
During the work week my meals are pretty simple because of my commute mostly and it’s hard to sometimes take the time at my desk to stop and really eat something. Here was my usual schedule and meals. Keep in mind that I work out first thing in the morning. In doing that, you want to eat 1 hour after cardio and within 30 minutes on weight days.
Meal 1 (breakfast) - 6 a.m. - Myoplex Lite RTD
Meal 2 (morning snack) - 9 a.m. - Cottage Cheese (Breakstone’s) little containers & Yogurt
Meal 3 (lunch) - 12 p.m. - Turkey with Lettuce, Tomato and Mustard on a Whole Wheat Wrap and Carrots
Meal 4 (afternoon snack) - 3 p.m. - Myoplex Lite RTD
Meal 5 (dinner) - 6 p.m. – Salmon, Brown Rice and Broccoli
Meal 6 (night snack) - 9 p.m. - Cottage Cheese (Breakstone’s) little containers (and then go right to bed)
It is recommended to not have more than 2-3 shakes a day. Personally it worked to keep it at 1 or 2 as my digestive system preferred that. ;-)
Forget about what you heard/read about eating late. Because of the workouts we do and the eating and drinking water…eating a protein before bed is not a problem as it helps with the fat burning while you sleep and you don’t wake up hungry. I do it and it’s not a problem.
I can’t find on this website where it says the Eating-for-LIFE book is for maintenance but it IS on here because I referred to it in another thread which I can’t find either. :-/
Hope this info helps.
Love you some you...PERSEVERE!
Be sure you have read the book all the way through.
If you like to cook and you can make recipes OCCASIONALLY that follow the BFL rules and you are getting your carbs, proteins, and veges, AND you are not eating larger portions than you should, there is no reason why you shouldn't. I said it is nice to keep it simple for the most part, but I also like to spend time preparing my food and choose to put a little more work into it at times to keep from getting bored or burned out. It does not mean that I am not following the plan. Everything I cook is on the "approved" list and is eaten in an "approved" portion. In my opinion, the Myoplex products, which are required for the official challenge (at least one product), are NOT considered CLEAN eating, as they are processed and contain some sugar and other items that I do not use when I make my own food. However, those are "approved" and could also be considered "a recipe". I tend to use them sparingly and at times when I cannot eat a regular type meal. I'm sure for some, keeping things extremely simple all the time, is best, and yes, especially if a person has trouble judging their portions of carbs vs. proteins. I have no problems eating the right portions and combining the right foods, so for me a recipe once in a while is fun and welcome.
I did read the BFL book cover to cover, by the way. I intend to use the Eating For Life Cook Book as a maintenance plan and for my free days. I was not suggesting to anyone that they should be using it for their challenge meal plans.
I think we have all read the BFL book and know what is on the approved food list or , we wouldn't be here, right?
Gypsy - my post was a general post, it was not intended for any one person. You would be surprised at how many people have not read the book or the approved list who try BFL. A lot of us who post will mention needing to do that in order to get the most out of this option. :-)
This is all great feedback. Thanks! I'm now on day 25 and have lost 12 pounds. I've broken 200 for the first time in 20 years. In addition, incredibly I'm gaining strength every day from my workouts - I'm actually surprised by how much additional weight I'm able to lift (perhaps started off too easy) but I'm feeling less sore after lifting though the weight has increased... As per some previous posts I am selectively using the South Beach but have also purchased the Eating for Life book which is helping me find diversity that is keeping me on path. This is a super program and I love telling everyone about my success.
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