Anyone else doing SB but not the reduced fat?
I am doing SB phase one but I don't agree with the reduced fat concept. So I am combining SB and Atkins principles. Is anyone else doing this? So mainly I am eating the foods allowed on SB phase one but ignoring the reduced fat component..I will be eating butter, and higher fat dairy and meats. Just wondering if anyone else is doing this. Also increasing my sea salt intake.
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Hi, I kinda do that but need to watch my total intake in calories so when I eat greek yogurt, I do eat the 2% or 0% fat variety. I do use a small amount of butter too. I use sea salt and lite salts.....but I use very small amounts of them. At your current weight, total calories will probably be meaningful to your weight loss efforts too. :idea: Hope this helps! :wave: |
I was very interested in both the question and Judy's response. The original book had words like "butter" and "bacon", and unless you'd been specifically told by your doctor not to at egg yolks, whole eggs were fine. I don't remember beans being stressed. Now it's all beans and turkey bacon.
I'm still trying to find a plan that works for me -- or that I can stick to -- and have been rereading South Beach books again. Turkey bacon and ground poultry isn't appealing to me, and beans, while good for digestion and potassium levels, are high in carbs. As for salt, I noticed that Atkins is now saying to have two 1/2 tsps of salt or cups of chicken or beef broth a day. I was just about to relaunch another try at SB, based on the first book when, I saw mudley's post. (I have to say that one of the reasons I've been starting and restarting is that aren't a lot of Beachers around. Isn't that childish? :) |
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I'm still here and am willing to help and support! :D I think that what SB gives us is portion control on calorie dense foods. That's what I've taken away from it. If you prefer real bacon and limit it to 2 slices d ay, why not? Ground poultry doesn't have to be your thing....lean grd beef is good too. I do eat a lot of fish....the fatty ones too like salmon. I happen to like chicken breasts and cook up 2 lbs regularly to keep handy for a fast mean or snack. As for the beans, they are limited to 2 servings daily...1/3-1/2 cup is a serving. While I don't eat a lot of beans, I do enjoy hummus as one of my favorite snacks with raw veggies as a dip. :idea: Questions? I'm happy to answer!! :wave: |
I know Judy has answered your question but thought I'd weigh in also.
What I like about S\B is making choices that will work with my life style. I personally use real butter, the salad dressing that I like which usually is full fat ones. But with that said I try and use 1/2 of the serving size. For salad dressing use 1 T, and limit the butter intake also. This is personal choice for me as I don't like the taste of some things. Hope you can find your balance. :wave: |
Basically what I am doing is a blend of a lot of different low and monitored carb diets. I am following SB phase I right now, without the low-fat component. I am actually eating higher fat than normally (Paleo or Atkins diet), and at the end of the 2 weeks I'll be switching to the Phase II menu, adding in small amounts of fruit and small amounts of whole grain. At the same time, I will be following the guidelines of the Insulin Resistance diet, which is not so much about WHAT you eat as it is about balancing carbs/proteins in a two hour period. I had a lot of success on that diet, but felt I needed to kick start and get completely off carbs with this diet first. So, after another week I will be adding back in some carbs, but I will be linking them with protein and making sure I do not eat more than 15 grams of carbs at a time for a while.
Anyway, that is my plan. More complicated than following one simple plan, but I think this will work for me. |
Judy, you have been wonderful about sticking around and being helpful! Skippie and Mudley, thank you for giving me the courage to tweak:) You're right. The point isn't following a plan to the letter, but working to find something that works for you. I'm working to adjust to that :)
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The last time I did SB, I got incredibly moody. I think it's because I dropped my fat too low. I am restarting tomorrow, and I am going to moderate fat intake, but not go quite as low as suggested. I am not saying this is something everyone should do, but it's my experience with the plan.
I'd go on more of a low carb/high fat plan, but we're trying to save money. Normally, I buy organic/free range/higher welfare meat, but we've not been able to swing it. Rather than buy stuff I'd feel bad about eating, I have been eating mostly pescatarian for a while (and that's where I've been. Eating slightly carbier pescatarian/vegetarian stuff). Since I avoid soy most of the time, most of the other vegetarian based LC plans are out of the question for me. |
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I like your decision! :thup: Can I help you in any way with this adaption? |
Nope. Other than accidentally buying the wrong peanut butter (PB here generally doesn't have sugar in it, but I picked up a tub of Skippy at Costco forgetting that most American PB has sugar in it), it's been going okay. Another modification I am making is that I am going to be eating the lower carb Quorn products (such as the deli slices and mince). I can't eat too much soy because of a history of breast cancer in my family (including my sister). I am not sure if it would be included or not in the SB plan if Quorn was more popular in the States. It's a good source of protein, low in fat, and I like it. It's not carb free, and I think even the lowest carb ones have small amounts of things like barley or pea fibre in them, but I want to have another option for protein.
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OK! I wish you great success! :thup: With the grain ingredients in quorn, will you count it as a phase II starch in additon to protein? |
I am thinking of making a change from Atkins to SB.
I have been binging lately & efforts to rein myself in are not going well. I also had horrible cholesterol measurements last month at doctor. :wave: |
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HI, If you want to switch, you can find the officla SBD food lists and meal plan guides for phase I in our weigh in thread, 2nd post. :) I highly recommend any who switch over to SBD, to start with SBD phase I. :idea: Good Luck! :thup: |
Thanks judynyc!
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There's really not enough starch in the lower carb ones to count it IMO. You're looking at trace at best in some products. Others definitely have more. For the lower carb ones, it's like 1-8 grams of carbohydrate per serving, with some of the higher ones having other vegetables (like onion) pumping up the carb count. Less than if I relied more on beans and fewer bean side effects. If I were to eat the ones with more grain or a coating (which I wouldn't normally), I'd count it.
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Sounds like you've got a good handle on Quorn and its ingredients. :thup: |
Very interested in this thread and the original post because I've been wondering about SB and fat. I had great success on SB recently, lost 20lbs (a miracle for me) and then got all gung-ho about low carb generally. I broke a 6 week stall by adding fat (learned from a thread on this website) and was amazed by it. So....I went searching for all the articles and information I could lay my hands on about every lc plan I could find. The result: I'm utterly confused!
All that confusion and mixing and matching showed up this morning in a 2lb weight gain - the first actual gain since I started lc. I've read enough great advice on this website to know it's not necessary to panic. Therefore I am NOT going to give in to my first instinct which was to just stop eating altogether for a day or two (old habits stay to haunt us, sigh). But it has made me resolve to go back to where I was having success, SB, and start again - albeit 18lbs lighter this time, yea! Judy's journey and willingness to help others is tremendously inspirational to me, so at the risk of sounding like a Judy groupie, if she is adding fat to SB but watching the numbers, then I'm going to give that a try too. Has anybody else gone off the deep end with mixing and matching lc plans and ended up gaining weight? What did you do to turn it around and start losing again? |
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Hi, If you can post a few days of your food, I can help you figure it out. :) 'Judy groupie' :lol: I like that! :wave: :lol: |
Hey, thanks! I want to be accurate so I'll have to check the handwritten log I keep at home when I get in tonight and then I'll post. Not quite savvy enough to do a journal/P.L.A.N. on line yet but I'll get there eventually.
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Judy: Here are a few days from my food log prior to the 2lb weight gain. I'm 62 so TOM isn't an issue. I walk about an hour every day; lift weights every other day; drink tons of water all day long. According to my food log I was "very very tired" during this time, whereas I usually have good energy. Your insights are appreciated!
Sunday Breakfast: Omelet (2 large eggs) cooked in coconut oil 1non-fat Greek yogurt 1 cup decaf coffee with heavy cream Lunch: 6oz Cod sauted in coconut oil 1 cup each steamed broccoli/cauliflower w/ melted cheddar cheese on top 2 squares 90% chocolate 2 oz raspberries 1oz walnuts Evening: Cup of homemade vegetable soup 2 decaf coffees with heavy cream Monday Breakfast: 1 cup half-caf with heavy cream 1 cup decaf with heavy cream (no time for breakfast) Lunch: 3oz baked Cuttlefish ½ cup sauted vegetables 1.5 glasses of wine Dinner: 3 slices bacon 2 large eggs fried in the bacon fat 6oz glass of almond milk 1 square 90% chocolate 1 string cheese 10 walnuts (apprx.) Tuesday Breakfast: 1 large egg, hard-boiled 1 cup half-caf with heavy cream 1 cup decaf with heavy cream Snack: 1 large egg, hard-boiled 1 string cheese 3 or 4 strawberries Lunch: 4 slices roast beef 1 cup grilled vegetables 1 non-fat Greek yogurt 3 or 4 strawberries Snack: 1 string cheese Dinner: 2 slices bacon 2 cups steamed cauliflower with melted cheddar cheese mixed green salad with shredded cheddar cheese topping Wednesday Breakfast: 2 large eggs and 2 slices bacon Lunch: 4oz hummus and 2 cups celery Snack: 1 non-fat Greek yogurt Dinner: 2 lamb chops 2 cups salad with shredded cheddar cheese 2 squares 90% chocolate 10 walnuts Snack: 2 slices of bacon |
Hi,
We're very close in age( I'm 61) so please take this into consideration when I tell you a couple of things. :) IMO, you are a bit heavy on dairy and a bit too light on the veggies. While I don't use low fat dairy much, I do use it a bit when looking to keep total calories down. At your current weight and height, you'll need to keep your totals calories down to about 1200-1300 tops, to keep seeing losses. I'd try to up the veggies for 2 weeks and knock out the cheese and nuts for the same 2 weeks. I'd also replace the heavy cream with H&H and keep its use to an absolute minimum. I also think that you should eat according to the SBD meal plan guide for these 2 weeks. I'm going to bring it here for you. Its located, with the food lists, in the weighin thread, 2nd and 3rd posts. :idea: |
SBD Phase I food list and Meal Plan Chart
-------------------------------------------------------------------------------- SBD Phase I food list BEEF Lean* cuts, such as: Bottom Round Eye of Round Flank Steak Ground beef: Extra lean Lean Sirloin London Broil Pastrami, lean Sirloin Steak T-bone Tenderloin (filet mignon) (common name for tenderloin steaks) Top Loin Top Round * Lean meat has, per 100 gram portion, 10 grams or less of total fat and 4.5 grams or less of saturated fat. POULTRY (SKINLESS) Cornish hen Ground breast of chicken Ground breast of turkey Low-fat turkey sausage (3-6 grams of fat per 60 gram serving) Removed limit/recommendation: can be eaten as an occasional treat (approximately once/week) Turkey bacon Removed limit/recommendation: (2 slices per day) Turkey and chicken breast SEAFOOD All types of fish and shellfish Added: (limit those high in mecury and other contaminants such as swordfish, tilefish, shark and albacore/white tuna-use light tuna instead.) Water-packed tuna and other canned fish Salmon roe Sashimi PORK Boiled ham Canadian bacon Loin Added specifcs of chop or roast Tenderloin VEAL Chop Cutlet, leg Top round LAMB (Remove all visible fat) Center Cut Chop Loin GAME MEATS (Added new section) Buffalo Elk Ostrich Venison LUNCHMEAT Fat-free or low-fat only Boiled ham Deli sliced turkey breast Steamship roast beef Smoked ham MEAT SUBSTITUTES (SOY BASED) Unless otherwise stated, look for products that have 6 grams of fat or less per 2-3 ounce serving Soy Bacon Soy Burger Soy Chicken unbreaded Soy hot dogs Sausage Patties and Links Limit removed: Limit 1 patty or 2 links per day Seiten Soy Crumbles - 1/4 cup (2 oz) suggested serving Tempeh 1/4 cup suggested serving Tofu All varieties, 1/2 cup suggested serving Yuba (Bean Curd or Sheet) CHEESE (FAT-FREE OR LOW-FAT) Look for varieties that have 6 grams of fat or less/ounce American Cheddar Cottage cheese, 1-2% or fat-free Feta Mozzarella Parmesan Part-skim Ricotta Part-skim String Provolone Swiss EGGS The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute as desired. MILK/DAIRY (2 cups allowed daily, including yogurt) Low-fat milk (fat-free and 1%) Fat-free 1/2 & 1/2 (less than 2 tablespoons) Low-fat plain, vanilla, or sucralose-containing soy milk (4 grams of fat or less per 8 ounce serving). Be sure the product does not contain high fructose corn syrup 1% or fat-free buttermilk Fat-free plain yogurt Greek Yogurt nonfat - Added BEANS/LEGUMES (Start with 1/3 - 1/2 cup serving) Adzuki Beans Black Beans Black-eyed peas Broad Beans Butter Beans Cannellini Beans Chickpeas or Garbanzo Edamame Great Northern Beans Italian Beans Kidney Beans Lentils Lima Beans Mung Beans Navy Beans Pigeon Peas Pinto Beans Refried beans fat free canned - Added Soy Beans (also known as edamame) Split Peas White Beans VEGETABLES (May use fresh, frozen or canned without added sugar) Artichokes Artichoke hearts - Added Arugula Asparagus Broccoli Broccoli rabe - Added Broccoli sprouts - Added Bok Choy Brussels Sprouts Cabbage Capers Cauliflower Celery Chayote Chicory - Deleted Collard Greens Cucumbers Daikon radish - Added Eggplant Endive Escarole - Added Fennel Fiddlehead ferns - Added Garlic Grape leaves - Added Green Beans Hearts of palm Jicama Kale Kohlrabi - Added Leeks Lettuce (All varieties) Mushrooms (All varieties) Mustard Greens Nopales - Deleted Okra Onions Parsley Pepperoncini - Added Peppers (All varieties) Pickles - Dill or artificially sweetened Pimientos - Added Radicchio Radishes (All varieties) Rhubarb Sauerkraut Scallions Sea Vegetables (seaweed, nori) Shallots - Added Snap Peas Snow peas Spinach Sprouts Squash, Spaghetti Squash, Summer # Yellow # Zucchini Swiss Chard Tomato Tomato Juice Turnip Greens Vegetable Juice Cocktail Water Chestnuts Watercress Wax Beans Zucchini NUTS AND SEEDS (Limit to one serving per day as specified. Dry roasted recommended.) Almonds - 15 Brazil Nuts - 4 Cashews - 15 Edamame, dry roasted - 1/4 cup - Added Filberts -25 - Added Flax Seed - 3 TBS (1 oz) Hazelnuts -25 - Added Macadamia - 8 Peanut Butter, Natural, and other nut butters - 2 TBS Peanuts, 20 small (May use dry roasted or boiled) Pecans - 15 Pine Nuts (Pignolia) - 1 ounce Pistachios - 30 Pumpkin Seeds - 3 TBS (1 oz) Sesame Seeds - 3 TBS (1 oz) Soy Nuts - 1/4 cup Sunflower Seeds - 3 TBS (1 oz) Walnuts - 15 FATS/OILS The following monounsaturated oils are recommended to be consumed daily: Oil, canola Oil, olive Other Oil Choices that may be chosen (Polyunsaturated or a blend of Monounsaturated): Corn Flax Grapeseed Peanut Safflower Sesame Soybean Sunflower Other Fat Choices: Avocado - 1/3 whole = 1 TBS oil Guacamole - 1/2 cup = 1 TBS oil Margarine - Chose those that do not contain Trans Fatty Acids such as Fleishmann's Premium Olive Oil or Smart Balance Mayonnaise - Regular - 1 TBS Mayonnaise - Low Fat - 2 TBS (avoid varieties made with high fructose corn syrup) Olives (Green or Ripe) 15 = 1/2 TBS oil Salad Dressing - 2 TBS. Use those that contain 3 grams of sugar or less per 2 TBS. Best choices contain canola or olive oil. Low carb salad dressings may also be used if they meet these guidelines. SEASONINGS AND CONDIMENTS All spices that contain no added sugar Broth Coconut Milk -Light - Added Espresso powder Extracts (almond, vanilla, or others) Horseradish sauce Lemon Juice Lime Juice Pepper (black, cayenne, red, white) Salsa (check labels for added sugar) Use the following toppings and sauces sparingly (check labels for added sugar and MSG) Cream Cheese, fat-free or light - 2 TBS Hot Sauce Low carb condiments, as long as they meet South Beach guidelines (have no added fat and are sugar-free/contain no added sugar) Miso - 1/2 TBS Shoyu - 1/2 TBS Sour Cream, light and reduced-fat - 2 TBS Soy Sauce - 1/2 TBS Steak Sauce - 1/2 TBS Tamari Worcestershire Sauce - 1 TBS Whipped Topping, Light or Fat-Free - 2 TBS SWEET TREATS (Limit to 75 - 100 calories per day) Sweet treats are items that contain sugar alcohols, such as: Candies, hard, sugar-free Chocolate powder, no-added-sugar Cocoa powder, baking type Chocolate syrup sugar free - Added Fudgsicles, no sugar added Gelatin, sugar-free Gum, sugar-free James and jellies, sugar-free Popsicles, sugar-free Syrups, sugar-free Some Sugar Free Products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol or xylitol) and are permitted on the SBD. They may have associated side effects of GI distress (abdominal pain, diarrhea & gas) if consumed in excessive amounts. SUGAR SUBSTITUTES Acesulfame K Fructose (needs to be counted as Sweet Treats, Caloric Limit) Nutrasweet (Equal) Saccharin (Sweet & Low) Sucralose (Splenda) BEVERAGES Decaf Coffee and Tea Diet, decaffeinated, sugar-free sodas and drinks Herbal teas (peppermint, chamomile, etc.) Milk (1% or fat-free) and soymilk (low-fat plain). See MILK/DAIRY. Sugar-free powdered drink mixes Vegetable Juice Tomato Juice - Added Deleted: Note: caffeinated coffee or diet sodas with caffeine added are allowed, but limited to 1 - 2 servings per day Phase 1 Foods to Avoid BEEF Brisket Jerky, unless homemade without sugar Liver Prime rib Rib steak Skirt steak POULTRY Chicken, wings and legs Duck Goose Turkey, dark meat (including wings and thighs) PORK Bacon Honey-baked ham Pork rinds VEAL Breast DAIRY Ice cream Milk, 2% or whole Soymilk, whole Yogurt, cup-style and frozen CHEESE Full-fat FRUIT Avoid all fruits and fruit juices on Phase 1. VEGETABLES Beets Carrots Corn Green peas Potatoes, sweet Potatoes, white Pumpkin Squash, winter Turnips (root) Yams STARCHES AND CARBS Avoid all starchy food in Phase 1, including: Bread, all types Cereal, all types Croutons, all types Matzo Oatmeal Pasta, all types Pastries and baked goods, all types Rice, all types CONDIMENTS Cocktail sauce Ketchup BEVERAGES Alcohol of any kind, including beer and wine Fruit juice, all types Milk, full-fat and 2% Powdered drink mixes containing sugar Soda and other drinks containing sugar Soymilk with more than 4 g fat per 8 oz. serving ________________________________________________________________ SBD Meal Plan Chart How To Adapt Your Meal Plan- Phase I The South Beach Diet? is designed so that you can easily swap meals and ingredients. If you don't like eggs for breakfast, have low-fat cottage cheese or lean meat instead. Not a fish lover? Then choose lean beef or poultry. In Phase 1 of the diet, you can eat as many proteins and vegetables as you like, plus fats like olive oil. Fruit and starches aren't allowed until Phase 2. Here's a look at some general eating guidelines. For specific food choices, check out the Phase 1 Foods to Enjoy & Avoid list. BREAKFAST Protein: Quantity is not limited. Start with a 2 oz. portion, eat slowly, go back for seconds if still hungry. Vegetables: Minimum 1/2 cup or 6-8 oz. tomato or vegetable juice. Fruit: None Starch: None Milk/Dairy: 2 cups allowed daily (including yogurt) Fat: 1 tsp mayonnaise, trans-free margarine, or oil (optional) SNACK Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds. A snack that combines protein (1 oz.) and vegetables is encouraged. LUNCH Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry. Vegetables: Minimum 2 cups. We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables. Fruit: None Starch: None Milk/Dairy: 2 cups allowed daily (including yogurt) Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing SNACK Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds. A snack that combines protein (1 oz.) and vegetables is encouraged. DINNER Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry. Vegetables:Minimum 2 cups. We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables. Fruit: None Starch: None Milk/Dairy: 2 cups allowed daily (including yogurt) Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing DESSERT / EVENING SNACK Desserts are optional. Enjoy some of your Sweet Treat allowance, a dessert, or any of the snack choices. SWEET TREATS Sweet Treats are products that contain sugar alcohols. You can enjoy them throughout the day to satisfy your sweet tooth ? just limit yourself to roughly 75 calories worth per day to avoid any GI distress. See a list of Sweet Treat options here BEVERAGES Diet, decaffeinated, sugar-free drinks are not limited. You can enjoy caffeinated coffee or diet sodas with caffeine added, but limit to 1 - 2 servings per day. __________________ In my experience, following this meal plan chart will be very helpful to you in learning to eat this way for life. I drink 2 cups of coffee in the mornings and use H&H at that time. 1 tbs in each cup. Not using heavy cream limits my calories and I'm not using low fat or fat free. I think that you are too heavy on the heavy cream. ;) So ....while I don't do low fat per se, I do control fat and as far as I'm concerned, controlling calorie dense foods is key when we are close to our ideal weight. :cool: Questions? |
Thank you! You know, when I typed the food list I noticed there could have been more vegetable entries. It's a pity about the dairy (I do enjoy it) but I'll follow your advice carefully and post in 2 weeks with the results. Get ready scales, I'll be baaaaack.
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I did not say to eliminate all dairy....I said that it looked like you are a bit heavy on the dairy. When chosing full fat, it does need to kept to a minimum. :) If you like, you can start your own journ al here and use that to log your food daily. MYPLAN is too time consuming for me so I used my journal for a food log. |
Just realised I never did return to this thread to post results. I had been trying to get rid of a 2lb weight gain. After 2 weeks following Judy's advice, I lost 1lb. Then a few days later had a sudden whoosh and lost another 2lbs. Woohooo!!!! Thanks, Judy. I now realise I have to watch total calories to keep losing and that losses from here on in are going to be excruciatingly slooooooow. I'm back to losing nothing or .2lb. But that's okay. There's another whoosh coming my way eventually.
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Good job! :thup: If you want to get very serious about this, do not eat out for 2 weeks straight and no alcohol either. ;) |
I have got to do low carb and low fat. Dr. said that was because I have carotid artery disease,bummer
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CAD certainly is a bummer, however your food doesn't have to be. There are tons of LC options/ recipes that are also lower in fat or utilizes fats that are good for you (olive, canola, etc..) Check out the recipe thread in the SB forum to get some ideas. |
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I actually do well on South Beach with Atkins level fat (120 grams per day). I've had no issues with this and my cholesterol has improved as well. Recently, I have cut out dairy. This is only because I was stalling. I think you should be okay but I would highly recommend doing regular bloodwork to know what's going on with your body. Weight loss isn't the only marker as many wise folk have said on this site and elsewhere. |
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Hi, I do it that way too! Its been working for me for a very long time now. :D However, I don't go over board adding fat as I still use the SBD meal plan guide with its portion controls. :idea: |
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