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Before I begin, I wanna ask: Best Vitamin Shoppe Hair Remover?.

My next question is: Story of my life...but seriously I'm confused on the "good fats, bad fats, carbs, sugars, calories, etc etc".....

Is there any place on the NS website that goes down the basics of what you CAN eat if you aren't around your NS food or want a little change of the menu? I keep hearing the 100 calories or less, 7 g of protein and less then 3 g of fat for the dairy / protein serving but what on earth does that leave?? LOL.....I bought some of those Nabisco snacks today the 100 calorie packs but was confused on what was OK to eat w/out feeling guilty or even IF it was ok to eat??? And the 1200 calories a day - is that ONLY with what is on the menu planner or can you eat other things (of course nothing with extreme amounts of the no-no's.....See, told ya I'm confused-LOL.......

On another note-HAPPY HOLIDAYS!!! And thanks in advance for any information....I'd so greatly appreciate it...

Comments (59)

Your question was: Best Vitamin Shoppe Hair Remover?.

The Nabisco snacks are used for what? Unless you want to use them for your carb serving, they're out.

Here are the stats from Lynn.

Daily with additions average for the Women's Under 60 Plan (Men, anyone with over 100lbs to lose and Over60 Men & Women increase daily average by the additional grocery additions): 1200 calories, 80 grams of protein (25%), 160-180 gram of carbs (55%) and 23-27 grams of fat (20%). Fiber averages 23-26 grams. The recommendation for sugar is no more than 10% of your total calories.

From posts of info received directly from NS counselors:.

1 Vegetable Serving = 5 g. carbohydrates, 2 g. protein, 25 calories.

1 Fruit Serving = 15 g. carbohydrates, 60 calories.

1 Low-GI Carb Serving = 15 g. carbohydrates, 3 g. protein, trace of fat, 80 calories.

1 Fat Serving = 5 g. fat, 45 calories.

1 Protein (lean) = 7 Grams of protein, 3 grams of fat and 55 calories.

1 Dairy (or Dairy/Protein) Serving = 12 g. carbohydrates, 8 g. protein, a trace of fat, 100 calories.

NOTE: I have also seen 7+ gr protein & no more than 3 gr fat, and the occassional yogurt at 120 cal - for a dairy/protein serving in the E-Classes with Mary Gregg, NS dietitian.

Free Foods = A food that is 20 calories or less... You can add 2-3 free foods to your meal plan.

1 gram of carb = 4 calories.

1 gram of fat = 9 calories.

1 gram of protein = 4 calories.

And if you are preparing your own food here are the average values:.

NS Breakfast Entree averages = 150 cal, 2.75 g fat, 23 g carb, 10 g protein.

NS Lunch Entree averages = 170 cal, 3.25 g fat, 26 g carb, 10 g protein.

NS Dinner Entree averages = 240 cal, 5.25 g fat, 28 g carb, 20 g protein.

NS Dessert Entree averages = 110 cal, 3.25 g fat, 12 g carb, 10 g protein..

Comment #1

Do you have the yellow meal planner- I just use that-.

When it says dairy/protein in the book, keep your dairy/protein to around 100 calories and 7 grams of protein.

If you aren't going to chose the fruit in the book, check the calories online and keep your fruit at around 60 calories.

For the entrees that require bread/rolls, keep them under 100 calories and whole grain..

That's really pretty much it. Fill out the circles in the yellow meal planner and that's pretty much all you need to worry about. I know it's common to overcomplicate things when you start but just keep it simple and follow the yellow book..

Good luck!..

Comment #2

THANK YOU! Your information was very helpful! I have been on the program a week now (lost weight and inches!) and love the variety of my foods but was thinking of the extra calories I need? I'm lucky to eat the full 1200 calories a day and wanted to know what else I should be doing......if the 100 calorie packs could be use as a snack? or that is a NO-NO? LOL......

Comment #3

Yes, they're a no no. Just carbs and fat and probably no protein. Why are your calories low? Haven't you been adding the dairy/protein/fruit?.

You don't have to be at exactly 1200 calories. I think it's between 1150 & 1300. To low too long isn't good and you'll stop losing.

Are you hungry? It really helps if you eat your dairy and fruit together. It does stop the cravings...

Comment #4

For anyone else reading who has these questions, if you don't have your yellow meal planner, you can use the "My Program" page (tab up above) and log your food there. For each of the components of meals, you are shown what the choices are. (I use the "add more food" link for my add-ins that are not specifically in the NS data base - you just "define new food" and add the nutritional info from the item's packaging.).

While you get started, just follow the basic NS guidelines, as Swedish8Fish says.

Also at the My Program tab, in the drop down menu, is "recommended grocery items." Use that as your base shopping list for the varous categories of add-ins...

Comment #5

Did you order any of the soy chips? When I'm hungry for something crunchy I have the chips with a little salsa and FF cheese and put it in the micro..

For one of your protein servings you might be able to find soy chips in the store if you want something crunchy. Just make sure they're low fat and under 100 cal and 7 or so grams of protein...

Comment #6

Yeah I'm eating what I can but I get full...then I"m hungry like an hour or two later.....I have been keeping track of my meals both here and on the meal planner book....I'm averaging around 900 calories per day since I started...

Comment #7

If you think your calories are low due to the online planner, just know that it's not 100% correct. It tends to underestimate a lot on calories, especially salad since few people eat just a cup of lettuce as an entire salad...

Comment #8

Thanks again...I really appreciate the information and time you guys are giving me here...I know it's a learning process and hopefully I'm getting there. LOL...

Comment #9

Why don't you post what you ate for the day. 900 calories is really low. Maybe you're missing some foods...

Comment #10

You should list a typical eating day for yourself. 900 calories is WAY too low, and while it's easy to be as low as 1050 on a regular basis eating on this plan (just by choosing lower calorie entrees and not having any free foods), 900 is hard to do unless you are leaving out important add-ins. You need to get in all the required calories to make sure you are averaging 1200 (ranging between 1100-1300)...

Comment #11

That's a good point. I don't use the online planner for that reason. The old one was easy...

Comment #12

Breakfast I had Scrambled Eggs with an added egg and a pinch of low fat cheese. Lunch I had a cup of salad with FF Ranch dressing and then the Chicken stew with barley (gross) snack I had a 1/2 banana, then for supper I had a celery stalk (large) and the green pepper steak with rice and a 1/4 cup low fat cottage cheese. I had a chocolate crunch bar for dessert tonite. I know I don't eat all the "add ins"...is that where I'm going wrong??..

Comment #13

I'm using both FitDay and the online planner here now. The NS planner is a bit low, but not greatly so, particularly if you are accurate with putting in your own info into the "My Additions" section. If you rely on their data base for non-NS foods, I think that's when the accuracy problems come in. I haven't had my dessert yet today, and FitDay currently has me at 1143 and NS has me at 1076. FitDay has slightly higher calorie numbers for some of the base foods - like boiled eggs for example, are four calories higher for some reason, and my NS apple is 55 calories and my FitDay apple is 81. I have no clue what my apple really was!!!..

Comment #14

I am just so not use to eating all the food....haha. I was eating only 1 meal per day due to a really bad way of dieting and my body was use to only eating 1 full meal a day. normally I snacked through out...so this is like a complete body make over...inside and out. haha...

Comment #15

Yuppers! That's your problem. No wonder you want to eat crackers!.

Breakfast.

NS entree- Eggs.

Dairy/protein Egg.

Fruit 1/2 banana.

Lunch:.

NS entree - stew.

Salad.

Dairy/Protein**.

Snack.

Fruit**.

Protein- cottage cheese.

Dinner.

NS entree-.

Salad.

Veggies (2) or fruit**.

Just quickly, your missing a dairy/protein, veggies, fruit and your fat.

You can make a smoothie with ff yogurt and frozen fruit and splenda in the blender. Add some SF strawberry jello and crushed ice and it's like ice cream.

On your celery, add some peanut butter for your fat...

Comment #16

Oh believe me I know. I was the exact same way before NS. People couldn't believe I didn't lose weight because I hardly ate. But I at junk...

Comment #17

Yes, Alisha, you need to eat all of those add-in servings. It's very important to follow this program 100% or it will not work. You aren't feeding yourself properly. You skipped your breakfast fruit, your lunch protein, and your dinner vegetables. You had the cottage cheese with dinner which (on the plan) would have been good to have with your 1/2 banana in the afternoon.

You should take advantage of salads to fill up - you don't need to limit yourself to just a cup of lettuce with your lunch, for example. (Salad vegetables are unlimited.).

You have to get in all of the food - it's very, very important. And oh yeah, the dinner fat is really important for your overall health! This is a very low fat diet - you need to get that in..

Edit to add: Understand that it's possible that you may need to give your body some time to adjust to eating at the proper level - and you might even gain a bit of weight during that time, but this is a normal process whereby your body begins to trust you again that you aren't going to starve it. When it's ready, it'll begin to let you lose weight again. You might have to be patient. This is an article that I saw for the first time when Swede posted it http://www.bodybuilding.com/fun/core_march_8.htm It's very helpful on this subject...

Comment #18

Awwwwwwwwww ok. So everything they have on the meal planner under a set meal I need to fullfill? I thought it was like a choice..haha. If it said "fruit, protein/dairy" that was a choice of either or. So normally I choose either a fruit OR one of the protein or dairy. I see where I'm going wrong now. haha! Is there a cut off time to quit eating too? Like normally I eat my dessert about 2 hours after dinner? Is that correct?..

Comment #19

I feel really stupid right now...haha. THANK YOU SO MUCH!!!!!!!!!!!!!!!..

Comment #20

Don't feel stupid. We've all been there. Use the online planner if you like. It was easier for me when I first started to use the yellow book so that way I didn't forget anything.

No, you can eat any time you want. It really doesn't matter.

Protein/dairy are interchangeable..

You get two fruits a day, three if you want fruit instead of salad for dinner...

Comment #21

Don't hesitate to chat with an on line counselor or post a question to the dietician. The dietician put me on some extra foods temporarily. My weight loss has been non stop week after week. If you go into starvation mode your body won't let go of the fat. If you eat foods that do not follow the program guidelines listed above, then you will gain weight instead of lose it...

Comment #22

I can't thank you all enough for all the information, help & advice! I know I can do this and will do better at staying with the planner....Happy Holidays Everyone!!!..

Comment #23

Some additional info for you:.

NutriSystem makes no distinction between dairy and protein on the under 60 year old women's and men's program (they are interchangeable). The stats you need to meet are: no more than 100 calories per serving (but you can go up to 120 calories once a day for yogurt, per Mary Gregg, the NutriSystem dietitian), no more than 3g fat, no less than 7g protein..

Some examples:.

1 package NutriSystem Soy Chips or 17 Genisoy Chips.

1/3 cup edamame beans or 2 Tablespoons Roasted Edamame.

2 FF or 97% FF hot dogs.

String cheese.

Cottage cheese (1/4 cup regular or 1/2 cup FF).

Boca Burger.

Morningstar Farms products.

Milk.

Soy milk.

Tuna.

Crab.

Salmon.

Shrimp.

Lunch meats.

Boiled egg.

(Note: Mary Gregg does also state that if women are choosing soy milk or more protein options than dairy, women should also take a calcium supplement.).

This comes from the e-classes with Mary Gregg and e-mails from Mary Gregg and NutriSystem..

Here are 3 excellent resources (Jazzman's FAQ, Ellen's tips for newbies and the transcripts of the e-classes with the NutriSystem head dietitian, Mary Gregg). Reading those first is what got me started off right...and over 97 pounds later, I still recommend them highly!.

Link to The-Jazzman's FAQ.

Link to Ellen's Information for New Members.

Link to archives of NutriSystem e-classes.

And the following is priceless: Graylady (Lynn), a very successful NutriSystem member, has taken the time and energy to collect tons of information about how to make the foods taste the way YOU like them:.

Link to Graylady's Recipe Collection..

Comment #24

I did good today! I ate everything on the meal plan and I feel full but NOT overstuffed!? My pants are even loose?! Haha, this is totally awesome!!! Thank you everyone and for NS......I"m overly excited to be on this journey with such awesome ppl! Happy Holidays!..

Comment #25

HOORAY!!!!!! Keep it up.

Happy Holidays to you, too!! And stick around! It really helps to check in here for support...

Comment #26

That is waaay too low! Your body will start "hoarding" fat because it thinks it's starving. Pam posts a phenomenal article about why you must eat all your food. Try spacing out your items, but you absolutely need to eat ALL your food and get to your 1100-1300 daily average! You actually are doing more harm than good by being that low...

Comment #27

Thanks Helen! I'm doing much better about eating ALL the food on the planner. I do the walking video on M-W-F and that has really helped too. I do the 1 mile on M & F , then on W I do the 2 mile...just to change things up a bit. Then I'll switch to the 2 mile on M & F and then W I only do the 1 mile. I figure that might help some/?? the foods are getting easier to figure out thanks to all of you helpful ppl on here...I can't thank you all enough!..

Comment #28

Well you sure are doing great! One more pound and you're halfway there!..

Comment #29

I jumped in here hoping someone had answered your question! It confuses me as well!..

Comment #30

The Nabisco snacks are used for what? Unless you want to use them for your carb serving, they're out.

Here are the stats from Lynn.

Daily with additions average for the Women's Under 60 Plan (Men, anyone with over 100lbs to lose and Over60 Men & Women increase daily average by the additional grocery additions): 1200 calories, 80 grams of protein (25%), 160-180 gram of carbs (55%) and 23-27 grams of fat (20%). Fiber averages 23-26 grams. The recommendation for sugar is no more than 10% of your total calories.

From posts of info received directly from NS counselors:.

1 Vegetable Serving = 5 g. carbohydrates, 2 g. protein, 25 calories.

1 Fruit Serving = 15 g. carbohydrates, 60 calories.

1 Low-GI Carb Serving = 15 g. carbohydrates, 3 g. protein, trace of fat, 80 calories.

1 Fat Serving = 5 g. fat, 45 calories.

1 Protein (lean) = 7 Grams of protein, 3 grams of fat and 55 calories.

1 Dairy (or Dairy/Protein) Serving = 12 g. carbohydrates, 8 g. protein, a trace of fat, 100 calories.

NOTE: I have also seen 7+ gr protein & no more than 3 gr fat, and the occassional yogurt at 120 cal - for a dairy/protein serving in the E-Classes with Mary Gregg, NS dietitian.

Free Foods = A food that is 20 calories or less... You can add 2-3 free foods to your meal plan.

1 gram of carb = 4 calories.

1 gram of fat = 9 calories.

1 gram of protein = 4 calories.

And if you are preparing your own food here are the average values:.

NS Breakfast Entree averages = 150 cal, 2.75 g fat, 23 g carb, 10 g protein.

NS Lunch Entree averages = 170 cal, 3.25 g fat, 26 g carb, 10 g protein.

NS Dinner Entree averages = 240 cal, 5.25 g fat, 28 g carb, 20 g protein.

NS Dessert Entree averages = 110 cal, 3.25 g fat, 12 g carb, 10 g protein..

Comment #31


This question was taken from a support group/message board and re-posted here so others can learn from it.

 

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