A few questions (Phase 1)
Hi everyone,
I am on day 3 and have a few questions.
I ordered my book already, but in the meantime I need some guidance. 
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1) Are we allowed to use whey protein powder on SBD? Phase 1? 2? 3?
I use Designer Whey in French Vanilla.
1 scoop = 100 calories, 2g fat, 1g saturated, 55mg cholesterol, 3g carbohydrates, 0g fiber, 2g sugar, 18g protein.
Would that be OK for phase 1?
I would add a scoop with a tablespoon of PB & 8 oz of Hood calorie countdown milk.
2) For phase 1, can I make my own meal plan based on the food list, or do I have to stick to the preset meal plan of protein, 2 cups veggies, 1 T fat?
3) Is there a limit on the number of fat grams we can have each day? or how many grams per meal?
4) On the phase 1 food list theres a section for "other fat choices" as shown below. Are those type of fats limited? I see serving sizes listed next to them. How should I use those type of fats? 1 a day? Or? 
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.
March 14th, 2009 at 7:31 pm
Whey protein powder is fine. There are a couple of better choices than Designer Whey, but that one will work. (This is an addition, not a meal replacement, right?)
You can plan your own meals, just be sure to include plenty of protein and vegetables at each meal, including breakfast.
We don’t count grams of anything, esp. in the beginning. If you follow the food lists, you should come out about right.
Two Tbsp of oil other fats is allowed daily. The other fat choices are included in this allowance. In other words, 1/3 avocado=1T oil. 1Tbsp mayo=1 Tbsp oil. That’s your added fat for the day. Now, honestly, most of us don’t follow this very strictly, but the calories add up VERY quickly, so you do have to watch it. Learn to use added oil sparingly.
March 14th, 2009 at 7:31 pm
Thanks. Your reply helped a lot.
I add fat to all my meals. I am a diabetic and have found that it helps to keep my sugar levels lower.
Below is my menu from yesterday. Is it OK for Phase 1? Should I add/remove anything? I am open to suggestions.
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Meal 1:
shake (vanilla whey protein, hood calorie countdown ff milk, natural PB)
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Meal 2:
tomato-mozz salad (grape tomatoes, mozzarella cheese, olive oil, salt/pepper, vinegar)
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Meal 3:
celery sticks (3 oz)
egg-chicken salad (egg, chicken breast, peppers, cubed avocado, mustard, salt/pepper)
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Meal 4:
cinnamon creme (cottage cheese, ff greek plain yogurt, cinnamon, splenda, chunky natural almond
butter – blended together)
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Meal 5:
roasted green beans (green beans, grapeseed oil, seasonings)
bunless turkey burger (romaine to wrap, turkey patty, 2% cheese, slice of tomato, cucumber, spicy mustard)