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AURA18's Photo AURA18 Posts: 9,046
5/1/18 1:24 P

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Day 2 - Whole Plants LCHF reduces cravings (limit animal protein 2-3x/week omega3fish)
Back-up plan if scale-up 5 days -
- - - monitor carefully, increase water to improve digestion & releases fluid retention
Long-term goals: Modify plan for indulgences & still maintain weight with-in goal range.

Edited by: AURA18 at: 5/2/2018 (14:41)
JMARIES51's Photo JMARIES51 SparkPoints: (98,724)
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4/10/18 6:25 P

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Plan 1. The basic Spark Plan diet keeping within the nutritional breakdown that is here and keeping calories between 1500 to 1800 when I am active and down to 1200 if I am inactive. I find my body responds better to mixing it all up - even with the amount of activity.

Plan 2 - Splitting up my meals into 6 - small meals with 200 to 300 calories a piece. I have done this over the years, and it works on days that do not have social situations, or appointments -- when I am not at home.

Also, I am limiting refined sugar.




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MICHIGANHIKER's Photo MICHIGANHIKER Posts: 714
3/26/18 11:03 A

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I read day one yesterday and day two today.

My two diets:

1. Sparkpeople calorie range. Because I set my weight loss goal to be very slow, my range is from 1400-1860. It had originally given me a somewhat higher low and I decreased it because I think I do better if I have some low days and some higher days. I've researched food and nutrients a lot. I'm not perfect in what I eat when I'm trying to eat healthy, but I have a good variety. One thing that really needs to be increased is my vegetable intake.

2. Either the Engine 2 Diet or the DASH diet. I'm checking books out on both. I've read the Engine 2 Diet book before and used recipes from there and liked them. I've never followed the DASH diet, but I do have high blood pressure and high cholesterol, so it makes sense to do so.



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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (149,624)
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3/3/18 4:19 P

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This may sound like an excuse ... but the more I focus on food the worse I do. I have been in a binge cycle for a while now ... coz I need to eat everything I can BEFORE I start over.

So my goal ... eat when physically hunger and STOP when physically full.
emoticon

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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APHORNE's Photo APHORNE Posts: 328
3/2/18 10:07 P

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Beck Pink, Day 2
Plan A: Bright Line Eating
Plan B: G-Index Diet

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6468356


Edited by: APHORNE at: 3/2/2018 (22:07)
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GOCALGAL's Photo GOCALGAL Posts: 4,644
3/2/18 6:05 P

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Continue to eat balanced carb/fat/protein meals heavy on the veggies. Work harder at minimizing sugar and processed foods. Work harder to eat to just satisfied and to deliberately leave some especially calorie dense food. Start food tracking if I go over my maintenance weight.

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting



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CHIGGERCANE's Photo CHIGGERCANE SparkPoints: (14,750)
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3/2/18 5:21 P

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Like many of you, I'm not 'dieting', but coming up with a maintainable, reasonable lifestyle eating plan.

1. track calories and stay within my range, focusing on clean eating, minimal sugar, and minimal night snacking
2. restrict starchy carbs

Deb
Changing my life 1 step at a time.


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HAPPYSOUL91's Photo HAPPYSOUL91 SparkPoints: (468,336)
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3/2/18 1:50 P

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1. I am following Weight Watchers food plan

2. 50% plant based; 50% protein based

Every day I am on the verge of making slight changes that would make all the difference in my life.

If you wait, all that happens is you get older.

Carol
Southern CA - Pacific time


 current weight: 3.0  over
 
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BCHARIE's Photo BCHARIE Posts: 4,392
3/2/18 1:47 P

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Plan A: I am using the SP guidelines (protein, carbs and healthy fats), maintaining my nutrition levels with a 1200-1500 range. I am going to increase my vegetarian style eating from occasional to once a week with a goal to increase the frequency.

Plan B: Though I don't really see it happening, Weight Watchers and Jenny Craig have always been a fall back for me.






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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,264
3/2/18 1:42 P

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After so many iterations of Day 2 over the years, my goal this time is:

-to track daily on SP: I find that it is the tracking that keeps me serious and realistic about my intake, and allows me to understand my patterns and calculate my need for calories.
-stay below 1700 cal
-have 7 hours of exercice (walking, stretching) during my week.(i understand that this is more than is asked planning for day 2, but for me this constitues a whole.)
-I am still experimenting with having only 2 meals a day; I find that 2 bigger meals satisfy me more than 3 smaller ones. But I am allowing myself to shift between the two ways for now, and maybe for ever.

Looking at my numbers and at my experience, this seems to be the most sensible and doable plan for me, that I can follow as a lifestyle.

As I lose more weight, I might have to readjust my daily cal. intake, but I will cross that bridge when I get to it.

Edited by: SERIOUSLIM at: 3/2/2018 (13:51)
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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME SparkPoints: (296,645)
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3/2/18 1:37 P

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My primary diet is a modified SparkPeople diet (calorie counting). Primarily, it's a flexitarian plant based plan where I attempt to stay within my BMR of 1650 to 2000 calories per day (without exercise). My alternative diet is the DASH diet which is similar.



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SUZYB53's Photo SUZYB53 Posts: 507
3/2/18 1:09 P

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Here is what I wrote a month ago when I first started this. I like it because it is pretty clear. It reminds me what I should be doing, so I will stick to it.

There is an A plan and a B plan. A is for normal days and basically is 1800 calories spread over 3 meals with 2/3 snacks. I don't t count calories for A plan because there are set food groups and amounts to eat from.

The B plan is for special events and unusual days - when I cannot use the regular categories. Then I will track calories using the spark tracker- still sticking to 1800.

The reason for 1800 calories is that my primary goal is to learn to eat on a regular, stable schedule without binging and restricting. If I stick to this, I think I should also be able to lose weight on a slow basis.


Edited by: SUZYB53 at: 3/2/2018 (13:18)
This turtle is to remind myself that slow but steady wins the race.


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TWEETYX2's Photo TWEETYX2 Posts: 2,071
3/2/18 12:09 P

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My two diet plans are:

1) Sparkpeople Diabetes Meal Plan (which I have followed more or less since January 2016)

It allows me to address some of my health issues through food choices. It is essentially a carb counting, lower cholesterol and sodium food plan. What I like about it is that it also shows daily reports, a pie diagram to see how you are meeting the balanced macronutrients requirements and you can either choose a prescribed meal plan or customize it yourself.

2) Weight Watchers. I have all the materials and phone apps and I think this is a sensible balanced approach to losing weight. No food is off limits but it is strongly encouraged to develop good eating habits through tracking, giving and receiving support and being educated either online or at in person meetings.



TweetyX2 (Pam B.)
Time Zone: EST
Atlanta, Georgia [USA]

A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















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YPSARF_ABROAD's Photo YPSARF_ABROAD Posts: 64
3/2/18 11:37 A

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I spent a lot of time thinking about my 2 diets options since my first reading of day 2, so this time I am ready.

PLAN A: track my food consistently, monitor my calories (aiming for 1220-1550 as SP suggests) and other nutrients, avoiding processed food, eating whole food, plus lots of fruits and veggies.

PLAN B: I have a dietician-made diet as a back-up plan (I did it last year and it worked really well, up until my vacations). I fear that it could become boring after a while and also that it gives me less freedom to chose what to eat, so I'll only use it if my plan A doesn't work well.

Joy,
Shine,
Passion!


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ASH2HEALTH's Photo ASH2HEALTH Posts: 894
3/2/18 11:33 A

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I'm only picking one because I know it works for me. I'm using SP Tracker to make sure I stay within my calorie limit. I have my settings so it will auto-adjust depending on the amount of activity I participate in each day - otherwise I get too hungry since the default is a sedentary range.

I will be focusing on making sure I get 4+ freggies a day and the recommended fiber while at the same time I will be limiting sugar (and sodium).

Carmen in Wisconsin (US Central time zone)
BLC37 - 12 WEEKS TO A FITTER & HEALTHIER YOU!
Sapphire Ravishing Ravens Spring Challenge 2018

Until now you have not asked for anything in my name. Ask and you will receive, and your joy will be complete. (John 16:24)


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SUSAN_CDN's Photo SUSAN_CDN Posts: 181
3/2/18 11:16 A

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This was tough for me to choose 2 diet plans. I've tried so many different types of diets, successfully lost weight, but put it back on every time. So I thought I should choose something that I can realistically follow long term. I like the idea of tracking, but I have a habit of tracking breakfast and lunch and not the rest of the day. I don't have a problem with overeating or making bad choices for my meals. Breakfast, lunch and dinner, are always pretty healthy and portions are okay. My downfall is snacking. I'm always wanting a snack. I considered having 3 meals a day and no snacks at all, but I don't think I'm ready for that...I couldn't even make it through this morning without a mid-morning snack. As an alternative, I have decided to allow myself snacks, but only fruit or vegetables. I'm also going to drink 8 glasses of water a day (I'm pretty bad at drinking enough water, so this will be a challenge).

So my 2 diet plans are:
#1 Limit snacking to fruits and vegetables, drink 8 glasses of water a day.
#2 Same as # 1, but allow a snack or dessert (maximum 200 calories).

#2 is for when I'm going to be at a special occasion or for when I'm feeling very deprived.

I feel this is doable, which is important, and doable long term, which is even more important.

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TUTUNAN's Photo TUTUNAN Posts: 1,538
3/2/18 10:43 A

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I eat everything in moderation, but for the most part I stick to veggies, fruits, and lean meats. I track my food, loosely, in a notebook. For this reading of the Pink book, I will track my food on Sparks tracker, keeping to 1500 calories/day.

My backup will be Weight Watchers.



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SUPERWOMANSUE18's Photo SUPERWOMANSUE18 Posts: 490
3/2/18 10:39 A

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DIROB that does sound like a lot of calories, but keep doing what works for you, that's marvelous!

I don't want to be a crybaby but I am here for support so I will be honest. This Day 2 work
is already bringing up anxiety in me and the "I don't wanna"s. My plan will be eating lower carb
and tracking everything I eat. I do not track consistently (don't want the accountability) but I do understand the amazing importance of it. My second plan of attack will be counting my calories
if the first plan isn't enough.

What do you choose today, the pain of discipline, or the pain of regret?
Choose wisely, my friend.


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DIROB57's Photo DIROB57 SparkPoints: (104,636)
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3/2/18 8:58 A

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I struggle with Day 2's assignment because I'm trying to maintain not lose and I feel the same as I did back in November 2017 when I went through the book the first time (my original answer is still posted a few posts below)....my 'diet plan' is to eat healthy and track EVERYTHING in Spark's nutrition tracker. Tracking is so critical for me that I don't give myself a choice. I allow myself to indulge once in awhile, but I still track it. I do try to keep my protein up and not overdo the carbs, but other than that my diet is the healthy way I eat, not something that needs a backup plan bc it might fail me in the future. I'm still trying to figure out how many calories I need to eat to maintain, so it probably sounds like a lot to say I eat an average of about 2000-2200 calories each day...but if I don't, then I lose weight....still experimenting with that part! If I start gaining, then I guess my plan B is to cut back on calories!

Highest recorded lifetime weight (non-pregnant): 03/12/2015 - 165.5 lbs

2017 Goal Weight: 137 lbs
Began tracking maintenance: 11/10/2017
Current Goal Weight: 133 lbs







 current weight: 133.9 
 
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IMEMINE1's Photo IMEMINE1 Posts: 6,722
3/2/18 8:52 A

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My plan is : Vegetarian Meals

Plant strong ,3 meals plus 2 snacks, water+ (going for no sugar)

Using a few different Plant strong Meal Plans from
Eat to Live & Forks over Knives & Engine 2
emoticon
Plus tracking on Spark

Edited by: IMEMINE1 at: 3/2/2018 (08:52)
Donna
Bernville, PA
ML for WRJ&G Spring 2018
BLC 27-28-29-30-31-32-33-34-35 -36 -37
Powerful Prism Panther team
Focus....Eat right & keep moving!!
Eastern time




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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (304,479)
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3/2/18 8:18 A

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I'm tracking on SP and trying to hit all my nutritional goals including calories, carbs, fat, protein, fiber, and calcium. My back up plan is Weight Watchers. I am free lifetime member and I have all the current (and a lot of old programs) materials.


My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

www.sparkpeople.com/blog/blog.asp?po
st=86_pounds_down_marsha_is_one_active
_grandma


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CAREBEAR635's Photo CAREBEAR635 Posts: 2,581
3/2/18 8:05 A

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I'm tracking calories using the lose it app. My back up for times I need to take a break is using youfood app to take pictures and eating using the hunger scale. I prefer to always use the calorie tracker but at times (like vacation) I switch to try to eat more intuitively.

Edited by: CAREBEAR635 at: 3/2/2018 (08:06)
Naomi
Texas (Central Time Zone)
https://www.fitbit.com/user/26W3H3

2018 Bloom Into Spring Golden Phoenix BL Challenge team
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BLC 28 Determined Desert Tortoises

KRISZTA11's Photo KRISZTA11 SparkPoints: (116,830)
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3/2/18 3:44 A

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Today's task is to pick two reasonable and healthful diets.
Healthful and reasonable so that we can keep it up for a long time - it is not worth starting something we can't keep up!
And two, because we may need the second in case the first doesn't go well.
Why now?
Because if that happens, at that time we may not be motivated and energetic enough to look up a second diet. We can maximize chances of success if we have a plan B at hand!

Remember, we are not supposed to start dieting yet - just keep eating what we have been eating recently.
We learn some helpful skills first that will make dieting easier.

My plan A:
3 meals a day, no sugar, no flour, lots of fruit, vegetables, whole grains, legumes, healthy fats, diary and eggs - measure everything I eat on kitchen scale, except raw non-starchy vegetables.

My plan B:
the same, BUT in addition I track everything in SP Nutrition Tracker
(in Plan A I don't do that because I know my portions and usually I'm fine without full tracking - but when things go wrong, full tracking always tells me why)

Edited by: KRISZTA11 at: 3/2/2018 (03:49)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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KRISZTA11's Photo KRISZTA11 SparkPoints: (116,830)
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2/1/18 2:02 P

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Great plan - good solution to increase accountability on non-routine days.
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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SUZYB53's Photo SUZYB53 Posts: 507
2/1/18 9:38 A

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I picked my diet. There is an A plan and a B plan. A is for “normal” days and basically is 1800 calories spread over 3 meals with 2/3 snacks. I don’t count calories for A plan because there are set food groups and amounts to eat from. The B plan is for special events and unusual days - when I can’t use the regular categories. Then I will track calories using the spark tracker- still sticking to 1800.

Also- read my advantage cards as per Beck. I have a picture of them on my phone. I really do see the value in this.

Edited by: SUZYB53 at: 3/2/2018 (13:15)
This turtle is to remind myself that slow but steady wins the race.


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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (40,883)
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11/26/17 9:35 A

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I agree with Krista, as long as you are tracking everything you will be fine.

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KRISZTA11's Photo KRISZTA11 SparkPoints: (116,830)
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11/25/17 4:17 P

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Very good plan - hard to think of anything more effective than full tracking on SP nutrition tracker.
emoticon


Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


349 Maintenance Weeks
 
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DIROB57's Photo DIROB57 SparkPoints: (104,636)
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11/25/17 2:40 P

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I'm glad I got on this Day 2 thread because I only have one diet with no back-up bc I am at maintenance and I eat a 'diet' I can maintain for life...and I see others feel the same....that a backup plan isn't always needed.

My plan is to eat a varied, healthy diet, track all food on SP and stay in a calorie range that maintains my weight where it is. I'm still playing with what that calorie range is...time will tell as maintenance is new for me. I have no hard and fast rules about any food being off limits for me as long as it fits into my calories for the day...but I really do try to avoid non-nutritious junk carbs for the most part. But, if I eat it, then I track it and I hate tracking 'junk' so that helps me not eat it!



Highest recorded lifetime weight (non-pregnant): 03/12/2015 - 165.5 lbs

2017 Goal Weight: 137 lbs
Began tracking maintenance: 11/10/2017
Current Goal Weight: 133 lbs







 current weight: 133.9 
 
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BEATLETOT's Photo BEATLETOT Posts: 9,492
10/16/17 9:01 P

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So I'm going to do IIFYM Flexible Dieting for pregnancy and breastfeeding.

My backup diet will be "Eating Well When You're Expecting." I'm going to get the book from the library soon, and I'll implement some of the ideas in there with the IIFYM.

I'm 4'10.5". A normal BMI for my height tops out at 121.

"Habit is either the best of servants or the worst of masters." - Nathaniel Emmons

My hobby is writing letters and decorating them with stickers. Send me your address if you want me to send you a letter.

EDT


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SPARKARINA's Photo SPARKARINA SparkPoints: (48,122)
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10/14/17 3:40 P

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In my house, diet is a 4 letter word so I am looking at this as a lifestyle change. I am not following any diet. What I am doing is intentionally tracking my food on SP and ensuring that I meet my food macros and that I am eating within a calorie range of about 1500 - 1800 calories per day. I also plan and prep my meals in advance so that I spend less time in the kitchen when I am hungry. I try to keep a selection of chopped veggies around for quick snacks. I exercise daily averaging 10000 steps per day.

So while I am not following any specific diet, I am conscious of what I eat and do.

This has been working for me.

Sparkarina - Montreal, QC - Eastern Time Zone
2018 Winter 5% Challenge Team - Rowdy Rebels


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JWPSKINNYSKILLS SparkPoints: (58,132)
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10/5/17 1:09 P

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Boy, I really struggle with this. I have no faith in any "diet" and intend to incorporate Beck's skills to lose weight. I am faithful to Sparkpeople's tracking system. I am not in a rush to lose weight; this is for the rest of my life. I see that others have posted that they are using the SP trackers, too, as their "diet." I have really studied nutrition, calories, etc. and an committed to healthy eating. I am part of a farm co-op and receive lots of veggies each week which I use to make wonderful, healthy dishes. My blood work is great. I will stick to using SP to track and stay within my calorie range and track my exercise. I also have a Fitbit, which I rely on for my steps and accurate time when doing intentional exercise, but I trust SP's exercise trackers for accurate calories burned rather than fitbit's (especially after some recent studies have come out about the innacuracy of smart devices when tracking calories burned). So, in a sense, I am following a "diet", but not a commercial or fat diet.

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SAMPAGUITA3's Photo SAMPAGUITA3 SparkPoints: (3,315)
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10/5/17 12:35 P

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So this is the 2 diets that i chose:the

1500 calorie deficit diet and the low carb diet! emoticon emoticon

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BMASSIE3 SparkPoints: (22,542)
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10/3/17 10:14 P

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I've selected by two healthy eating plans, Spark tracking and Weight Watchers.

MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (149,624)
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10/3/17 9:45 P

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I plan to continue on with the elimination protocol that my doc suggested eating only: lean protein, non-starchy veggies, fruit, and healthy fats.

Plan #2 ... is more of the same with a few starchy veggies like sweet potatoes, quinoa.

AND exercise, exercise, exercise.

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


 current weight: 185.5 
 
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JANETRW50's Photo JANETRW50 Posts: 432
10/3/17 6:02 P

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My primary diet plan will be to count and track calories aiming for around 1500 per day. Emphasis on nutrition i.e. plenty fruits and veggies but no rules per se. (I hate rules)

My backup will be to lower calories to 1400 and also we will have to introduce a few rules like no dessert, no bar snacks, no drinking. Hope it doesn't come to that.

Janet
EST


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IMEMINE1's Photo IMEMINE1 Posts: 6,722
10/3/17 1:18 P

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My posting is behind but I am continuing on with a vegetarian meal plan.
I have a few different ones to follow.
I am doing 3 light meals plus snacks

I read my ARCs
I read other Response cards
I have a back-up diet (actually 2)

I am also doing the workbook.

Donna
Bernville, PA
ML for WRJ&G Spring 2018
BLC 27-28-29-30-31-32-33-34-35 -36 -37
Powerful Prism Panther team
Focus....Eat right & keep moving!!
Eastern time




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KBEHNKE81's Photo KBEHNKE81 Posts: 13,021
10/3/17 8:15 A

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I'm a maintainer, quite active, tracking everything on SparkPeople, aiming for 1800 or fewer calories a day. The no-nos on my list are things that make me feel yucky - greasy burgers, fast food, creamy soups; I am not into deprivation, but if I indulge, it is either planned or a conscious choice. Well, MOST of the time. :-)

My backup plan - actually more of a booster plan for when I start getting off track - is an occasional "sweets and treats fast" where I say NO to all sweets, treats and between-meal snacking. I typically do this between Thanksgiving and Christmas, and whenever I've gone for several weeks really struggling to stay within my calorie limit.

I have read my ARCs
I haven't made any other response cards yet
I will continue on with my successful eating plan as I have for years.

**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


FITFABME's Photo FITFABME SparkPoints: (2,686)
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10/3/17 12:14 A

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Day 2: Health food choices for 3 meals and 2 light snacks, with no sweets or eating after dinner.

Backup: Calorie counting / racking daily using spark people.

“Remember that there is meaning beyond absurdity. Know that every deed counts, that every word is power...Above all, remember that you must build your life as if it were a work of art.”
― Abraham Joshua Heschel


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VERNAJ3's Photo VERNAJ3 SparkPoints: (107,252)
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10/2/17 11:33 P

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Day 2

SP Nutrition Plan for diabetics with tracking;
back up No S Diet.



Verna
Alberta, Canada
Birthdate October 23
Pacific Standard Time



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GOAL120A's Photo GOAL120A SparkPoints: (19,700)
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10/2/17 10:54 P

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1 Dash diet
2 sparkpeople diet

It is never too late to become who you always wanted to be.


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QUEENOTHEFOREST's Photo QUEENOTHEFOREST SparkPoints: (80,099)
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10/2/17 6:00 P

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Hi all. Day two. Mediterranean style eating plan combined with Spark tracking and portion guidelines for calories and nutrients. My second choice is the Mayo Clinic Heart Healthy Diet.

I am struck by how many Spark Beck folks use healthy and balanced eating plans. I don't think I saw one fad in the group.

Edited by: QUEENOTHEFOREST at: 10/2/2017 (18:08)
Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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CHIGGERCANE's Photo CHIGGERCANE SparkPoints: (14,750)
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10/2/17 5:27 P

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Plan 1 - track on My Fitness Pal, watching calories and limiting sweets and snacking
plan 2 - restrict to a low carb diet plan I have with emphasis on upping my protein at each meal



Deb
Changing my life 1 step at a time.


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BERTADEE812's Photo BERTADEE812 SparkPoints: (6,618)
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10/2/17 3:11 P

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I was intrigued by Nancy's post on Bright Line Eating, so I looked into that and it will be my first choice in conjunction with tracking on Spark People.

My second choice is low carb.

The most effective way to do it, is to do it. Amelia Earhart


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SPLORI's Photo SPLORI Posts: 3,992
10/2/17 11:06 A

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Currently using calorie count. It is not working. I am looking into the Dash diet, for a second one the ADA low carbohydrate diet.

TOPS Hugs
Lori
Eastern Standard Time USA

Consult not your fears,
but your hopes and dreams.
Think of not about your frustrations,
but about your unfulfilled potential.
Concern yourself not with what you have tried and failed in,
but what it is still possible for you to do.

Pope John XXIII


Co Leader of team TOPS in Sparkpeople
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=8008
www.sparkpeople.com/myspark/g


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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME SparkPoints: (296,645)
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10/2/17 10:04 A

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My primary diet is a calorie counting system, namely the Spark Diet food tracker. It's a modified "flexitarian" plant-based diet staying with my BMR of 1650 to 2000 calories per day. My alternative diet is the DASH diet which is a food specific diet with a defined eating plan. There is a lot of similarities between the two. Both diets are reasonable, nutritious, balanced and somewhat flexible.



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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,264
10/2/17 9:18 A

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1. planning meals and tracking, no more than 1750 cal. a day, including OCCASIONAL treats like chocolate, savoury, wine.in order to avoid boredom induced binges.

2. planning meals and tracking, no more than 1750 cal. a day. No sweets ,dairy, gluten at all if i realize that it is provoking bad cravings and inflammation pains.

Have to see which one I can live with in the long term.

Edited by: SERIOUSLIM at: 10/2/2017 (09:20)
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DAISYBELL6's Photo DAISYBELL6 SparkPoints: (149,224)
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10/2/17 9:13 A

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My Prmary Plan is the Bright Line Eating Plan - 3 Measured Meals , no snacks, no flour no sugar,

My Back up Plan is the Spark plan. With 1 indulgence meal/food a week.

I usually do better with clear guidelines but sometimes I restrict too much then go wild so I need to take this one day at a time.



Nancy C (Daisy) - Colorado
Life is Good.

"I don't have a runner's body, but I have a runner's heart - and that is all you need. "
Army Sergeant Jennifer Morris, Runner


 current weight: -9.0  under
 
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DIANEWITHASMILE's Photo DIANEWITHASMILE Posts: 767
10/2/17 8:47 A

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Intermittent fasting and Mediterranean diet

 current weight: 224.2 
 
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GOING-STRONG's Photo GOING-STRONG Posts: 7,036
10/2/17 8:23 A

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Day 2 - Select Two Diets

I know I do best when I am eating nutritious food in regular intervals. My mood is better and I have fewer cravings when I avoid sugar and alcohol. With this in mind, my primary plan will be 1500 -1800 calories divided into 3 regular meals of about 400 calories and three snacks of 100-200 calories. Once a week, if I wish I can allow myself a higher calorie day to allow for travel / vacation / special events; however I must keep it within a reasonable limit (no more than 2000 calories for the day) and it should be nutritious food. After reading about calorie cycling plans, having a higher calorie day is even recommended to keep your body from slowing down your metabolism. My past experience concurs with this as I have seen my weight take a dip a few days after indulging in a higher calorie day.

To remain consistent with tracking, I plan to track food consumed manually. At a future point, I will consider tracking food in My Fitness Pal as that would be more accurate; however I find that type of tracking to be a chore. Tracking is something I have a hard time maintaining over the long term and that is why I'm going with just tracking on paper for now.

I am also familiar with Weight Watchers and have considered going back to meetings or weighing in monthly (I'm lifetime). A few years ago, all the Weight Watchers meetings in our County closed so I wasn't able to do my monthly weigh-in. I will look into that as a back-up plan. I'm not a fan of Weight Watchers on-line.

Update: I have stayed on plan for the past eight months and am currently within one pound of goal. I would be happy to get down another 5-10 pounds and see how I look and feel; however my body weight seems to be stabilizing at this point.

Here is a photo of my meals last week which I track in my planner.






Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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JUNEPA's Photo JUNEPA Posts: 12,654
10/2/17 8:04 A

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Day 2 Beck Pick Two Reasonable Diets

I picked a primary diet and a backup diet that are reasonable and nutritious.
They are basically the same mix of foods -- quality and adequate proteins, fats and fibre, lots of vegetables and some fruits, low complex carbs at lunch and supper. Breakfast will be hot cereal mixed grains and seeds with milk. No days less than 1200 calories. Drink 8+ glasses of water per day stay hydrated.
No skipping meals or eating between meals except for if I do a heavy workout, I will have a recovery drink of ovaltine-chocolate milk.
Plan what I will eat the night before and stick to the plan.
If I want to eat something not on todays plan, I will put it into tomorrows plan. But for today, I will stick tight to the plan.

The difference will be how I quantify the amounts.

Primary Diet - One Plate meals
Backup Diet - Track on Spark

Checklist
1- I read my Advantages Response Card at least twice Yes ( I like to post early in the morning so I have all day to catch up if I am not able to post early. So #1 is yesterdays ARC card readings)
2- I read other response cards as needed N/A
3- I investigated diets Yes
4- I chose a reasonable primary diet and backup plan - Yes

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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FUNLOVEN's Photo FUNLOVEN SparkPoints: (61,550)
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10/2/17 6:55 A

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My Plan:

1. SP calorie range.
2. WW

I have to have flexibility to decide what I want to eat. I would go crazy eating the same thing every day over and over again. All things in moderation for me. I especially like, and need to remember, Beck's suggestion to plan the "special' foods we like on occasion.

I recently make some changes in my SP data which increased my calorie range which is very scary for me. Also, I leave for a weeks vacation today via a pre-arranged bus guide which includes meals. Also, very scary. I will have my ARC very close at hand believe me!

If all else fails with Plan 1 I would consider running to the nearest WW meeting as this has worked for me in the past. Of interest to me, too, is the No S diet which represents NO Snacks, NO Seconds, NO Sweets.



Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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WALKMAMA's Photo WALKMAMA SparkPoints: (35,481)
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10/2/17 6:37 A

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Plan 1: Portion control
Plan 2: Record all food consumed in SP Nutrition Tracker (back-up plan; I dislike spending time on this and so I have incentive to make Plan 1 work for me) emoticon

Monica

Central Time Zone
KRISZTA11's Photo KRISZTA11 SparkPoints: (116,830)
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10/2/17 3:39 A

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Interesting what dr Beck says about differences, how one person is doing better on a set plan, while another does better with a more flexible diet.

I'm in the first group for sure! Eg. I pack the exact same lunch for each working day ; ) and enjoy it every day too!

Plan 1: 2100 calories (in maintenance and very active), e 3 meals chosen from a well-tested menu, nothing between meals, no sugar, minimal flour, measure everything on kitchen scale

Plan2: same as above but with full tracking on SP nutrition tracker - it makes a huge difference

emoticon

Edited by: KRISZTA11 at: 10/2/2017 (07:55)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


349 Maintenance Weeks
 
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AURA18's Photo AURA18 Posts: 9,046
9/4/17 11:26 A

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~ Day 2 Autoimmune Protocol AIP to reduce inflammation, hunger & cravings
* Back-up plan - (2 meals11a-7p)

Edited by: AURA18 at: 5/1/2018 (13:23)
SERDECZNA's Photo SERDECZNA Posts: 2,919
9/4/17 10:42 A

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My body loses weight steadily and I feel amazing on the SP Diabetic Diet. It has so many options for customizing (say I don't have black beans but have pinto beans, I can switch it out when I commit my menu to my accountability partner the night before).

And I love how I can check off on my smartphone each food as I eat it.

Even with all these helps, I hate meal planning and rebel against having to do it. I want to "be like a normal person and not think about food at all and only eat when I am hungry!" The self sabotaging thoughts in the Beck Book sound all too much like me.

But these extreme-feeling measures are apparently what it takes for me to be losing weight again (4 pounds since 9/1!) and feel amazing. Even at 267.8 pounds.

I am thankful to all of you brave friends.

Gail
EDT - Michigan


 current weight: 275.0 
 
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SERIOUSLIM's Photo SERIOUSLIM Posts: 2,264
9/4/17 8:31 A

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I have a lot of dietary restrictions already so my choices are very limited:

1.Staying strictly with my very restricted diet (and risk rebelling and bingeing)
2.Knowing that I have never been able to follow through "perfectly" and making allowance for it by factoring my problem foods in my diet for instance on week-ends and at the restaurant (and suffering the consequences on my joints and with cravings in the following days)

Right now, I will use the Beck skills as I redevelop them and work with plan # 2 for 6 weeks and see if it I can sustain it.

 current weight: 179.1 
 
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AEGISHOT's Photo AEGISHOT Posts: 4,627
7/13/17 5:48 A

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1. Intermittent Fasting 16:8

2. Low Carbs (the relaxed mood)

3. Calorie Counting

Edited by: AEGISHOT at: 7/13/2017 (05:51)
Temmy, Nigeria

My Personal Blog www.fitmercy.com

Like My Facebook page web.facebook.com/FitMercy/

Nutrition Tracker
docs.google.com/spreadsheets/d/1k5cs
_LPnpeTAUYuN3zJmrmOz4BLp1fkmwgoik8WHSNE


I can do all things through Christ who strengthens me.


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AURA18's Photo AURA18 Posts: 9,046
7/2/17 12:31 P

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~Day 2 nutrition plan --- Started Jan. 2016... working for over a year
~Healthy fats: 1T. grounded flax seed (12 raw almonds, 1/2c. sunflower seeds, 1oz. walnuts)
~Carbs: unlimited non-starchy veggies, 1 serving of fruit (berries or banana).
Small amounts of whole grains 1/4 cup steel cut oats, quinoa or brown rice
~Lean Protein: 1 egg with 2 egg whites (daily), plain Greek yogurt, nut milk, Meatless EOD beans, lentils edamame, vegan protein powder.
Simple tracking Dr. Oz without day off, may go out once a month. s.doctoroz.com/Day-Off-Diet-Plan-v8-
co
mpressed.pdf

2. Back-up - Eat to Live program, avoiding animal products more days in a row. If I have constipation that interferes with sleep. 4.bp.blogspot.com/-mwL6XgZvVAk/T8eyB
9S
DBvI/AAAAAAAAAx8/T_sAvseu_mw/s1600/6R>weekbackground.jpg


Edited by: AURA18 at: 7/5/2017 (21:09)
COMEBACKKID12's Photo COMEBACKKID12 SparkPoints: (32,649)
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6/1/17 11:38 P

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Hi Everyone! So glad to be here emoticon

Diet 1=Plant Based Diet
Diet 2=Low G.I. Diet, Australian Version based on Dietician Jennie Brand-Miller's book

"All our dreams can come true if we have the courage to pursue them." Walt Disney

EST
Crystal Tigers' Time to Bloom


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SHARON97124's Photo SHARON97124 SparkPoints: (57,098)
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5/25/17 7:45 P

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I'm a bit of a data nerd, and I enjoy tracking everything on the SparkPeople. I like the freedom and variety of choices it gives me, and I really like data provided in the nutrition reports.

1 - Plan meals based upon SparkPeople ranges. Stick to the lower end of the calorie range, and eat 1/2 of the calories burned through exercise.

2 - If I need to shake things up a bit during a plateau, I'll cycle between the upper and lower ends of the calorie range. I'll include one day per week when I eat in the upper calorie range and include all calories earned through exercise.

Sharon

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WONDAWOMAN2's Photo WONDAWOMAN2 SparkPoints: (3,213)
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5/23/17 10:31 A

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1) "Lose It!" app (I find it more user friendly than SP), tracking calories & exercise, 1200 cal/day, easy on the carbs

2) Slow Carb. I had good results with this one, but I missed fruit....

 current weight: 139.1 
 
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GOAL120A's Photo GOAL120A SparkPoints: (19,700)
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5/21/17 9:39 P

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1. Spark people
2. Dash

It is never too late to become who you always wanted to be.


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LDYHAZ's Photo LDYHAZ Posts: 1,439
4/26/17 11:36 A

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Staying in spark range and counting everything. Lower carb. It's still working :)

One Step At A Time


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FOUNTOFBLESSING's Photo FOUNTOFBLESSING Posts: 3,551
4/12/17 11:14 A

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That's Ok. I'm diabetic and I spliced together 2 diets.

~Trina
NC, EST
Dr. Jason Fung Team, Co-leader
BLC Scarlet Dragons Summer Cruisin' and Losin'
Awesome A Team, 5% Challenge
Honey Badger BLC37

1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


32 Days until:  Camp Joy
 
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SPLORI's Photo SPLORI Posts: 3,992
4/12/17 11:03 A

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Pick 2 diets?

The first one is SP pre-diabetes plan

I am having trouble finding a second plan. emoticon

TOPS Hugs
Lori
Eastern Standard Time USA

Consult not your fears,
but your hopes and dreams.
Think of not about your frustrations,
but about your unfulfilled potential.
Concern yourself not with what you have tried and failed in,
but what it is still possible for you to do.

Pope John XXIII


Co Leader of team TOPS in Sparkpeople
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=8008
www.sparkpeople.com/myspark/g


 Pounds lost: 8.4 
 
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SALVAGEDLIFE's Photo SALVAGEDLIFE Posts: 21
4/11/17 9:35 P

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Day 2 - Choosing Two Diet Plans

1. Dash

2. Weight Watchers

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IAMAUNTYEM's Photo IAMAUNTYEM Posts: 6,707
4/11/17 8:21 P

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I am diabetic so my two are: counting calories, and counting carbs using the SP Tracker -- can be a bit tricky, but it works when I'm diligent.


8-)
AuntyEm
SoCal
Pacific Time Zone
______________________________
NEVER FORGET


 current weight: 175.4 
 
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SMITTY_B Posts: 108
4/11/17 7:54 P

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For my two diets, I'm doing a counting one first, i.e. calories in and calories out with Spark's prescribed calorie range. My back-up plan is a modified South Beach. I'm in my fifties and seem to do a bit better with lower carbs (not *no* carbs however) and higher protein. It's easier for me to do the CICO, so that's my first ;-).

I love reading about what everyone else is doing! Keep up the good work!

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TUTUNAN's Photo TUTUNAN Posts: 1,538
4/11/17 7:52 P

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I will continue with my 1200 calorie allotment. It has worked well for me. However, I am at the top of my maintenance weight, so plan two will be to weigh and measure.

Edited by: TUTUNAN at: 4/11/2017 (19:53)


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STRONGDAWG's Photo STRONGDAWG Posts: 1,571
4/11/17 7:49 P

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I'm following the plan my nutritionist gave me. It's a short-term, restricted calorie, high protein, low carb diet. I've done it before and it works well.

She believed she could so she did.
- R.S. Grey


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BEATLETOT's Photo BEATLETOT Posts: 9,492
4/11/17 7:35 P

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My two plans are the same as when I read Chapter 2 the first time: SparkPeople's range, while looking a bit at macros, and my backup plan is the No-S Diet.

I'm 4'10.5". A normal BMI for my height tops out at 121.

"Habit is either the best of servants or the worst of masters." - Nathaniel Emmons

My hobby is writing letters and decorating them with stickers. Send me your address if you want me to send you a letter.

EDT


 current weight: 130.8 
 
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SMFORD SparkPoints: (228)
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4/11/17 5:13 P

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I am going to begin by following the Weight Watchers plan, but if that gets too frustrating I will count calories (12-1500) and record in the SparksPeople or MyitnessPal. I was following a very rigid diet that told me how many oz of protein and veggies (no carbs) to eat - however it became very restrictive and I went off it. I have gained back 15 lbs and am having trouble "getting started" again. I am praying these preparation days will help me become motivated.

CHIGGERCANE's Photo CHIGGERCANE SparkPoints: (14,750)
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4/11/17 8:09 A

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Day 2 - pick reasonable diets

I tend to eat relatively ' clean' but there's always room for improvement. Carbs get me, so I am going to focus on restricted/low selective carbs (i.e., very limited bread, pasta, white potatoes, corn, etc.) I have a tendency to eat small portions at mealtime, and then snack, so I'm working on eating larger portions at meals and limiting snacking. I want to find a maintainable way of eating.

Plan 1: Protein, veggie, fruit, plus limited starches at lunch and dinner 3 meals, 2 snacks (reasonable), lots of water - tracking on MyFitnessPal
Plan 2: reduce the starches further...if I can (I tend to get headaches if I go too low starchy carb). COntinue tracking calories. I have a restricted meal plan to use.

Edited by: CHIGGERCANE at: 4/11/2017 (19:47)
Deb
Changing my life 1 step at a time.


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WINACHST's Photo WINACHST Posts: 1,958
4/11/17 7:50 A

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Day 2, pick 2 reasonable diets.

This is a tough choice for me because I want to follow a whole food plant based way of eating and the majority of the 'diets' I read about are all so similar. However, Engine 2 is having a 7-day Rescue Challenge beginning on April 24, so I am going to make that one my first choice. This will give me just enough time to get my mindset in order and then I'll have an extra boost of support to get me started.

My second choice is going to have to be to just limit my junk food intake.

My meals are healthy, it is just the in-between snacking that gets me in the 'sugar, salt and fat' trap.



Nancy
Central Minnesota
Central Time Zone

Team Leader For All 'bout Choices Team
teams.sparkpeople.com/allboutchoices


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WALKMAMA's Photo WALKMAMA SparkPoints: (35,481)
Fitness Minutes: (46,374)
Posts: 5,329
4/11/17 6:04 A

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Diet Plan 1
Portion control
3 meals and 1 snack
No eating after dinner meal

Diet Plan 2
Count calories using Spark People tracker
3 meals and 1 snack
No eating after dinner meal

Monica

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