Friday, May 10, 2013

New Plan, More Produce

A few days ago, I sent an email to two of the dietitians at Medifast asking for help with my plan. I have been following the Medifast 5&1 Plan for a couple of months, but have not been losing much weight... 2 or 3 pounds a month. Now, that's okay, it is better than no losses, but honestly it is a pretty strict plan and I had a relapse last week that's been hard to recover from. My carbs are too high, I crave more produce which my doctor recommended to me, and I start to resent not being able to eat more veggies and some fruit over the months I've been on this plan. Considering those factors as well as my obviously slowwwwwww metabolism and lack of physical activity, the dietitians got together and came up with two options for me. One of the options includes dairy and grains. I seem to have trouble controlling my intake when I introduce grains, and some of them seem to affect how I feel physically, too. I've said for awhile that I don't really want to reintroduce grains to my eating, ever. I have mixed feelings about dairy, too... it seems milk can cause inflammation, which is one thing I don't need. That plan is also quite high in carbs, and I'd like to keep mine on the lower side permanently. So I decided that I am going with the other option they presented.

It's called the "4 & 2 & 1 Plan." With this plan, I'll get more variety, twice as many vegetable servings, AND a serving of fruit per day. My calories will stay low, but not as low as they have been; instead of 800-1000 calories (5&1 Plan) I will aim for 1100-1300 calories a day. That's below what seems to be my "maintenance" calorie level, but is also high enough to possibly help give my metabolism a boost. One of the dietitians calculated my calorie needs based on my age, height, etc and said she recommends 1200 calories a day.

So... here is what I will eat daily:

4 Medifast meals (prepackaged)
2 Lean & Green meals, each made up of 5-7 ounces of lean protein and 3 low carb veggie servings
0-2 Healthy fat servings (only added to one Lean & Green meal per day)
1 Healthy Snack, which they define as a serving of fruit, low fat dairy, or grains. I am going to be eating the FRUIT exclusively for my Healthy Snack serving.

This way, I can do what I have wanted to do for so long: eat fresh, local produce in abundance but also still have a structured plan to keep me from going over on other foods. I will eat twice as much lean protein and twice as much veggies, split up over 2 or 3 mealtimes a day.

I am going to go to the Farmer's market every week for my fruits and veggies and try to eat mostly what is in season. I will supplement with organic fresh produce from my favorite grocery store, which has a very nice produce section.

Six servings of veggies a day will be great! One cup of raw greens such as spinach, any kinds of lettuce, or spring mix is a serving; a half cup of any other low carb veggie, cooked or raw, is a serving. High carb veggies are still limited (which is how I prefer it anyway, to keep my carbs lower) so no potatoes, winter squash, corn, or peas. And for my fruit serving, I can have one piece of fruit (such as an apple, orange, small banana, pear, peach, etc) or a half cup of cubed melon or berries. Strawberries are about to come in season and I cannot wait!

I am going to keep logging my calories so I can get a handle on how to stay within the 1100-1300 range and also see if I can keep my carbs close to 100. I think by choosing lower carb veggies and fruits at least part of the time, I should be close.

That's all for now. I am starting this plan tomorrow.


Disclosure: I receive free product in order to evaluate and comment on my experiences on the Medifast Program. Medifast products and the Medifast Program are not intended to diagnose, treat, cure, or prevent any disease or illness. Any medical improvements noted while on the program are related to weight loss in general, and not to Medifast products or programs.

37 comments:

Anonymous said...

Doubling your protein, doubling your vegetables and adding fruit is a very sane idea. I am glad to hear it. I worried your body might not be getting enough nutrition leading to your slow loss. I think it will pick up now.

Amanda

LHA said...

Good luck! The new plan sounds great.

Anonymous said...

I agree, the new plan sounds much healthier!

MargieAnne said...

Great plan. I too find it hard if I lower my veggies too much.

Blessings

L said...

Hi Lyn,
That sounds like an awful lot of protein. I hope you have healthy kidneys. I only say this because I work with a friend who has a kidney condition and he is advised to keep the animal protein below 6 oz a day.
I just do not understand this thing with carbs. Like you, when I eat carbs, I get carried away and the unbearable, compulsive hunger and drive to get more carbs and fat is very strange. Maybe it is our age and being closer to menopause? It doesn't feel like something mental. This is definitely physical. Sometimes I feel like I am losing it.
But good luck. Bless you for using yourself as a test subject for the rest of us and reporting on it. I pray you find the answer!
L

Lyn said...

L~

healthy kidneys so far. I will be interested to see how much protein I get on this plan (I will track it) compared to the 5&1. I have been eating 75-100g/day.

I think the best answer re: carbs comes from David Kessler in his book, "The End of Overeating." If you don't have it, you can read about it and my visit with him by searching "Kessler" on my blog.

CatherineMarie said...

This sounds much healthier, Lyn. And I like the fact that they gave you some options, and that you will be getting some fruit.

I'm glad that they also gave you a carb option, even if you have elected not to use it. I hope this helps a little....

Anonymous said...

I had a friend get kidney problems after eating venison out of the freezer for months for financial reasons. Protein needs healthy fat to metabolize properly or rabbit starvation sets in. Just like all the vitamins in produce can't assimilate without fat. The only worry I have is your lack of fats for proper assimilation, but you're good at readjusting if things leave you feeling bad. I feel so sorry watching people make these beautiful, expensive salads and then eating them with low fat dressing , no cheese or olive oil. Just my random , neurotic ramblings. Carry on !

Crabby McSlacker said...

Yep, count me among those who thinks getting more veggies and whole foods has got to be healthier and more sustainable.

Good luck! Must be so frustrating with a slow metabolism but you sound determined to make it happen.

Amy said...

They probably recommended the dairy with the fruit to help slow down the sugar processing. You may want to have some sort of fat with the fruit instead of dairy, just a tiny bit will help to stabilize your blood sugar when you eat fruits.

Lyn said...

Anon~

agreed, and fat with a meal is important for gall bladder health as well. There is a healthy fat chart Medifast uses so that if we eat something very lean, like game meat or fish, we are to add 2 servings of fat to that meal. The recommended fat level is under 30% calories from fat.

Amy~

actually, they don't allow the dairy *with* the fruit; you have to choose one or the other as your serving. But I agree about slowing down the sugar absorption; they do suggest having your fruit with a Medifast meal (which contains fat and protein) or with your Lean & Green meal. I like having fruit with my eggs in the morning.

Shelley Ubeika said...

You might want to read the book I've been blogging about... "The Plan" by Lyn Genet-Recitas. Even if you don't do the actual plan, it offers an awful lot of great insight on how our bodies react to certain types of supposedly healthy foods. It could be just a matter of switching some of your things around from one type of this or that to another.

liz said...

I think I might join you in this plan. The other plan seemed so strict. I've been doing WW for about 1 and 1/2 years and my weight loss has stopped. I'm eating way tooooo many fruits (there free now)

Kaki said...

More veggies could never be wrong! I hope it works for you!

cavedwellerintexas said...

Have you thought about finding a local co-op or CSA in your area for your produce? I love my co-op. They tend to have more veggies than fruit and they are local and organic. It has made me wiggle out of my vegetable comfort zone and try all kinds of new things!!

Anonymous said...

Hi Lyn,
Hope all is okay - just a bit worried about you since haven't seen an update in a week tmrw. You know we all need our fix of being able to relate to someone! I enjoy your blog the best out of all those I read, because I feel like there is SOMEONE *YOU* who has similar struggles to my own!

Betsey C. said...

Are you ok? Give us an update when you have a chance.

Anonymous said...

Am very concerned---are you okay Lyn?

Anonymous said...

Are you okay?

Leslie said...

Hi Lyn - I'm missing you! Hope all is well. You probably have a dozen or more of these comments encouraging you to check in. Thinking of you -

Anonymous said...

Hope you are okay and are sticking with your commitment to continue tweaking your diet to improve your health. You rarely post this infrequently - sending you good thoughts.

Liz said...

Missing you! Hope you are OK.

Anonymous said...

It's really unlike you not to have blogged in 11 days! I hope everything's okay.

Caitlin Hendee said...

Congrats on making the list! You deserve the recognition. Top 100 Most Influential Weight Loss Bloggers of 2013

http://diettogo.com/blog/100-most-inspirational-weight-loss-bloggers-2013

Anonymous said...

Thinking of you Lynn! I hope your just taking a break and everything is okay?!

Linda

Kristen said...

I read your blog almost daily for years and have missed you this past week. Please check in!

Anonymous said...

Hi Lyn,
Just realizing you haven't been on in a while and so not like you. Hope all is ok and your kids are ok, too.
:)
Rose

Betsey C. said...

Lyn -- I have been reading your blog almost from the beginning, and it is truly amazing how much a person can care about someone they have never met. I think of you as a friend, and I am worried that something has happened to you or - heaven forbid - one of your kids. It's a helpless feeling, sitting out here in cyberspace and not knowing why you have disappeared. You are in my thoughts, until you are in touch with us again.

Heather said...

Also worried. Have checked numerous times a day hoping for an update. Praying all is well

Anonymous said...

We miss you!!!!!!!!!!!!!! :(
-N.

Steelers6 said...

Also checking in on you. I hope your absence is because you are so busy frolicking around with your kids & doggies. And of course end of school year stuff.

Maybe you could write just a line or 2 letting us know you & the fam are ok. :)

Don't view us as stalkers, view it as a positive that you've been missed. Hugs. Chrissy

Lyn said...

You guys make me almost cry. Thank you for caring about me. It means more to me than you know. I am here, I will try and write something tomorrow.

Betsey C. said...

I am so glad to "see" you, Lyn! I hope everything is ok.
Sending cyberhugs!

Anonymous said...

Hi Lyn! Hope all is well, and you're just using this time to re-group and re-adjust. Sending best wishes and prayers your way.
ErinK

16 blessings'mom said...

I have also been so worried about you! I check on here and see, "New Plan, More Produce" still as the title, and I worry!!!

Della

Anonymous said...

Whew! Glad you are okay........ What ever is going on please know you are missed.
Prayers for you and yours.
Theresa

PamL said...

Miss seeing your updates and hope you are doing well! Remember weight loss is a lifelong journey and I am glad you have shared part of yours with us. Happy May and hope you are enjoying some summer weather where you are! :)

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