Sunday, February 26, 2012
So here is Phase 1.5 guidlines.
Calories-Stay within Spark range-Track your foods
Fat/fiber/sodium-Keep within Spark range
Veggies 4.5 cups in the RAW
Cheese max 2 servings a day
Milk/Yougurt max 3 servings a day/fruit flavored yogurt limit to 4ounces
Nuts/Seeds- 1 servings a day
Salad dressing 3grs of sugar
Fruit/grains- MAX of 1 serving of fruit and/or 2 grains a day. Start slow transition 1fruit, 1grain and monitor, then maybe 1fruit 2 grains monitor or 2 fruits 0 grains or 0fruits 2 grains. Slowly incorporate these servings to get to phase2 to determine what keeps you in weighloss mode or places you in maintence mode. You may need to alternate Phase1.5 one week then Phase 1 the next week to keep in weight loss mode sort of a kind of calorie,carb cycling method but effective in keeping the weight off.
Don't get so confident and loose focus of the servings on the other food groups so plan out your foods starting with you veggie servings first. Verify your in your ranges, get movin, drink your water and post to your team! I am strugglin sometimes but I won't give up and this team has helped me bunches..we have awesome team leaders!
Note: One thing I noticed is that it better to burn off the grains/fruits/dairy to have them early in the day So my dinner is always a meat/veggies and my earlier meal would be like oatmeal and for am snack a fruit. I just find i eat them earlier in the day and or right after a workout. I got this off of another group page