I decided to do my Transition post this morning and then later, when I have a bit more time, I can do the Superfoods Challenge post. I have a busy morning today!
I am really enjoying Transition so far. In Week 1 I added 2 extra servings of any vegetables. This week, I am excited to add back in something I have really missed while low carbing: fruit.
Medifast Transition Week 2 includes a couple of changes to my eating plan.
What stays the same:
Lean & Green meal including a lean protein source, 3 servings low carb veggies, and healthy fats
Two additional servings of any vegetable, even higher carb ones
Cut back from 5 Medifast meals per day to 4
Add 2 medium-sized pieces of fruit OR 1 cup of cubed fruit or berries (2 servings)
The added fruits can be anything you like. I went shopping yesterday and bought fresh strawberries, blueberries, apples, oranges, kiwi fruit, and a grapefruit. I also have bananas here already, as well as canned pears and peaches. Canned fruits are okay as long as they are canned in water or juice, with no sugar or syrup.
My main worry as I thought about this week was how to cut out a protein-rich Medifast meal and replace it with higher carb, low protein fruit without spiking my blood sugar. The solution is to combine the fruits with other foods rich in protein and/or fat, thus lowering the effect on blood sugar. So I will make an effort NOT to just grab an apple for a snack, but instead, to combine it with a light string cheese or some peanut butter. I also plan to mix some of my fruits into my Medifast meals; I can make a breakfast smoothie with a Medifast protein shake plus a frozen banana or berries. I can add sliced bananas to Medifast banana pudding or eat strawberries as a "dessert" after a lunch of Medifast chicken soup. But this still leaves me wondering about my eating schedule. I have gotten into the (good) habit of eating at specific times of day. I *love* this habit; it keeps my blood sugar steady and I don't have to think about when to eat. I just eat at 8am, 10am, noon, 3pm, 6pm, and 8:30pm. Three meals, three snacks. Works very well for me. But all this time, five of those meals were Medifast meals (usually) and one was my Lean & Green meal. So now, with only 4 Medifast meals per day, I will need to get creative about what to eat with my fruit and when. I think I will try to have one fruit serving with breakfast each morning as an energy boost to start my day. Scrambled eggs will work, or I can borrow part of my Lean and have cottage cheese and fruit or do the smoothie thing. Then I can use the other fruit as a midday snack with some nuts or nut butter. Next week when I add dairy it will simplify things because I can have yogurt and fruit for one of my meals each day. Right now, I can only have Greek nonfat yogurt if I use it as part of my Lean.
I am going to keep an eye on the scale and decide mid-week whether it is time to add biking back in. I am taking short walks with the dog, and working on my PT strengthening (but not as often as I should). My goal is to step up the exercise at the right time, when I have enough calories added back in to support it.
*FTC-required disclosure: Medifast provided me with its products for my personal use for free.*
15 hours ago