Is this a good meal plan on the SBD?
Hello,
I cannot really do phase one or 2 due to certain health issues. Cannot
eat too much of veggies due to intestinal issues and do need to have
high calcium intake and be sure to have good absorption due to
osteoporosis. So I have sort of formulated something that works for me.
I gave up weighing myself, thinking of phases………have gone for one
week with the diet below, merely because it is as close to the SBD as
seem to be able to get and still have the energy to go to my job which
needs a lot of energy (preschool teacher) and also to be able to
continue exercise for bone-building (daily walks 3-4 miles, strength
training and Pilates for flexibility and balance)
Breakfast
AM - tea with 1% milk
2 tablespoons lowfat yogurt with live culture (for helping to regulate
dietary issues)
4 ounces of cottage cheese 1%
1/4 cup unsweetened applesauce
AM Snack
1 mandarin orange small
Lunch
1/4 egg beaters and one portion Canadian Bacon or Wild salmon with lettuce
PM Snack
2 slices thin lunchmeat with 1 triangle lowfat Laughing cow cheese
if dinner is late (the evenings my husband works later), I will have
either a reduced fat mozarella stick or a couple tablespoons of cottage
cheese to tide me over for dinner)
Dinner
salad of greens and 1/2 tomato with 1 teaspoon olive oil
steamed zucchini
steamed mushrooms
baked chicken breast
Evening snack (smoothie)
1/2 cup reduced Ricotta cheese
1/4 blueberries
2 tablespoons almond butter
That smoothie that I make before bed is my salvation. As you can see, I
eat rather lightly during the day. As someone on the list mentioned, 2
spoons of nutbutter is very filling at night. I need something at night
to keep me from wanting carbs (I use a calorie free sweetener in my
smoothie).
If I am exceptionally hungry on some days for specific reasons, such as
my workout was harder or I ‘d been up and awake a couple of hours
earlier than usual, my snack is one of those mozarella cheese sticks.
On days when my appetite is less, I eliminate the fruit in the AM. I
sometimes don’t put the blueberries in the smoothie either, depending on
if I have some on hand.
Also, I have a few glasses of red wine during the week. We go out for
dinner usually once a week and sometimes to a friend’s house.
Anyway, this is what I’ve been doing for over a week now and my clothes
feel looser. I mainly want to lose some weight and lower my cholesterol
a little bit, but without compromising my energy level, sleeping at
night or conflicting with the health issues I have.
With this way of eating, I have no cravings for bread, rice, potato or
pasta.
Once a week, I have fish for supper instead. Occasionally will replace
the chicken with lean pork or lean beef. Not more than once weekly.
My portion of lean chicken breast is perhaps a bit higher than average.
I eat about 6 ounces. Otherwise, I’d be hungry.
Can anyone tell me if this version that works for me is also going to
allow weight loss even if it’s not dramatic like people who do phase 1.
I don’t want a rapid weight loss anyway. Just want a way of eating that
I like and can maintain longterm.
Any comments or suggestions/insights would be appreciated. I pretty much
ate like this all autumn and did lose about 10 lbs. Then winter came. I
get seasonal affective problems. Very depressed from the lack of
sunlight and being unable to exercise outdoors. Anyway, long story short
is that I start to crave sweets in the winter and at least 1/2 the
weight crept back.
So I am now really wondering if I can eat like this for the next 6
months, what I might expect.
Am also planning on trying a light therapy lamp next winter.
Thanks for listening to all this,
Suzan