Good morning! I am having a good week so far. I seem to be over my weekend illness; no more vomiting. I am staying off the scale for a bit, because on Sunday once I was able to eat and keep food down I mostly had juice and toast. It was whole wheat toast, but it was buttered! The higher carb count probably has me retaining water, and I really do not want to see a number higher than 199 again, so I will wait a few days to take a peek. I have not seen anything *lower* than 199 yet and I am going into week 3 at that weight. I am hoping to see a decent loss through February, as this is my final month doing the Medifast 5 & 1 Plan.
I am very excited for the 'big change' (at least it feels big to me!) that will happen next month. On March 1 I am starting Medifast's Transition Program. It's their official plan to switch back to a whole foods diet when you are done with the weight loss phase of Medifast. No, I am not done losing weight, but I need a change. I am ready to get back to whole foods, so I will be transitioning carefully but still keeping my calories on the lower side (1500-1600ish to start) while adding exercise back in. When I am done with Transition, which is a 6-week program, I am going to eat mainly from the South Beach diet food list. I won't officially be doing South Beach or any other diet, but I really think it is a healthy way to eat: lean meats, fruits and veggies, healthy fats, beans, legumes, and very limited sweets. I will just use that food list as well as my Superfoods list on my refrigerator to make my daily food choices and guard against slipping back into an "eat whatever sounds good" habit. I want guidelines but not rigid rules. And I still want to get down into the 160's, maybe even 150's. We'll see how that goes.
So here is an idea of the changes I will be making. Right now, I am still doing the 5 & 1 Plan, which includes 5 Medifast meals and one Lean & Green meal, plus an optional snack. That looks something like this:
7am: coffee w/sugar free creamer
8am: Medifast peach oatmeal with a splash of unsweetened vanilla almond milk
10am: Medifast hot cocoa made with decaf coffee
12 noon: Medifast chicken noodle soup with celery added, iced green tea
3pm: Medifast peanut butter crunch bar
4:30pm: 30 pistachios
6pm: 6 oz chicken breast grilled w/Mrs. Dash, 1/2 c green beans, 1 c green salad w/light dressing, 1/2 c mashed cauliflower
8:30pm: Medifast brownie
Which averages out to a daily intake of 850-1100 calories, 85g carbs, 75+ g protein, 10-34 g fat.
I will keep doing this through February.
Then I will do the Transition Program, which looks like this:
Week 1: Eat the same as above plus an additional 2 servings of vegetables.
Week 2: Cut back to 4 Medifast meals but eat the same foods as above plus add two servings of fruit
Week 3: Same as above, but add a one-cup serving of low fat dairy
Weeks 4-6: Cut back to 3 Medifast meals, eat the same foods as above but add 4 to 6 oz of lean meat and 1 serving of whole grain. (I am probably going to hold off on the whole grain for awhile)
There are also guidelines in the Maintenance guide for substituting whole foods they call "healthy fuelings" for those last 3 Medifast meals as you eliminate them.
So sometime in April my intake should look something like this:
7am: coffee w/low fat milk
8am: 6 oz Greek yogurt, 1/2 c berries
10am: hard boiled egg
noon: large salad with Romaine, spinach, red peppers, tomatoes, mushrooms, sliced grilled chicken and Balsamic vinaigrette. 2 Clementines
3pm: 1 cup of broccoli with hummus dip
6pm: bowl of chili made from lean ground beef, canned tomatoes, kidney beans, pinto beans, green peppers
8:30pm: 14 almonds and a cup of decaf tea
This menu is *without* adding the whole grains. It looks pretty satisfying to me.
You can read more details about Medifast's plans in the Quick Start Guide. Information about Transition starts on page 15. They say this ends up being about 1550 calories per day and suggest you add an extra 100 calories per week when you are ready to stop losing, until your weight stabilizes.
I am really looking forward to this new part of my journey! Honestly I am absolutely excited to start eating beans, legumes, and fruits again regularly! I think my energy will soar.
Any questions? Let me know!
*FTC-required disclosure: Medifast provided me with its products for my personal use for free. I am not paid or compensated in any other way for mentioning their products. Medifast states an "average weight loss of up to 2 to 5 pounds a week."*
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