Soy and Whey Diet Plan (CONTINUED)

[ghanie]

Here is the plan including some answers to frequently asked questions. Much of this info can be found on the revivaldiet site. It was also featured in Women's Health Magazine ....


BREAKFAST AND LUNCH:
20g of soy protein or whey protein (either powder, or a protein bar) with 1/2 cup of fruit (fresh or frozen)

Note: It is important to have ONE of each type of protein per day. Some will blend half a scoop of one protein with milk of the other protein with fruit (to have half soy and half whey proteins for both breakfast and lunch) ... it all depends on your preference. You can even get both via powder and mix each with water or juice (you shouldn't have too much of either protein, especially if you aren't exercising).


SNACKS:
100-calorie snacks, twice a day.

NOTE: Have one in the morning and one in the afternoon so you're eating every 2-3 hours. I recommend making one of those snacks with veggies, like a salad or soup. Use 100-calorie snack packs cautiously; they often have a lot of salt and are not nearly as filling as whole foods! Do not go for more than 3 hours without eating!


DINNER:
20g of other protein: 2 cups of steamed veggies is a must ... the rest can come from 4oz of lean meat or beans and a whole grain

Occasional substitution: Healthy Choice, Lean Cuisine, or similar frozen dinners with 20g of protein and 300 calories or less. Add 1-2 cups of steamed veggies depending on whether or not it already comes with some veggies but shoot for 2 cups, especially if your meal is a little short on protein. Again occasional because it's loaded with salt and other not-so-good addons.


CUSTOMIZING YOUR PLAN: You can and should add other foods to meet your individual calorie and nutrient needs. If you are making your own home-made shakes, it will have less calories than other so-called "diet shakes". You may also be short on fiber ... Some protein bars may also have less calories than you should have in a meal. So use the above information as a template only!


====================
CALORIES: The body requires a net of 1200 calories to function optimally! Eating less or exercising without eating more can result in your metabolism slowing down which forces your body to store fat instead of burn it. You might be able to lose weight at first, but it will eventually slow down and/or cause health problems in the long run. Do not eat below a net of 1200 calories without a doctor's supervision!

EXERCISE: Exercise is always recommended. The website suggests a minimum of moderate 30-minute walks 3x per week.

MICRONUTRIENTS: This plan was based on a moderate protein plan. That is, 40% carbs, 30% fat, 30% protein. Many calorie counters have the option to customize and keep track of your micronutrients.


Do your own research into these products and this system. It is always best to consult a doctor before significantly changing your current meal plan.

And for those of you on the plan, go ahead and reintroduce yourself, how long you've been on the plan, your experience, and maybe tips for new people on what did and didn't work for you.

[CHANDLERS WISH]

Original thread not locked, as it may be a short term problem.....

Relevant, information posted on that thread, for readers to revert to this one, for now.

CW

[ghanie]

Thanks CW! It really was mind boggling. But hopefully starting fresh helps .

[ghanie]

I wanted pop in to share some good news ... I had to tighten my chest strap for my HRM today! Yay!

It's been 5 weeks for me on the shakes, by the way. I was down 7 lbs last weigh-in.

Jerzee is down 10 lbs by her 3rd week.

Iamvictorious lost 2 lbs in 2 weeks as well as some inches.

Weigh-in's are on Mondays if you'd like to join us.

[Jerzeebabie04]

Heyy all, glad we are able to continue this thread, the original thread was sooo full!! Just shows how great of a diet this really is!!! this has been a veryyy hectic week & of course there is no excuse for my slacking! I did weigh myself today b/c I'm working overnight shift so this is really my Monday since after work I go straight to school then sleep! But I havent gained anything or lost anything. I guess thats a good thing since I've been severly slacking in all areas. I havent been eatting terribly or anything, but havent been doing what I should. I may not have gained pounds but seriously think those inches crept back... I felt soo0o0o much more narrow on this diet! So this week is pretty slow for me... not much that I have to do besides school & preparing some stuff for finals... so that gives me plenty of time to get back to it!!

I'm happy that I lost 10 lbs, but a little disappointed I strayed from the diet, I'm sure I could have at least been at 15 lbs by now. So technically I guess I'm kinda back to week 1 or starting week 4? lol

Ghanie thats awesome that you've had to tighten the strap!! Losing inches is an amazinggg feeling... it's better then pounds to me. It sounds like you are really doing amazingly with P90X & I'm starting to want to buy it but think I'm going to wait til school is over for the semester, then I'll have more time to do it even with work. So tomorrow it's back to shakes & making sure I had my calories. I definitely think I'll lose some decent weight from getting back on track... but either way I definitely felt MUCH better following the diet. So for any newcomers this diet realllyyy does so much good for your body, especially if you're anything like me with a metabolism that seemed to be nonexistent!! lol I'll definitely check in tomorrow (monday) to see how the weigh ins come along..

But as for me I'm still down by 10 lbs! Havent measured inches yet... I was thinking I'll do that after I reach the 3 month period! Maybe do it every 3 months

[ghanie]

Hey Jerzee, it's good to have you join us again!

It is Week 6 for me and I am now down 8 pounds total.

The one pants size I did drop earlier this month is now getting very loose which I noticed at a theater bathroom yesterday (I don't have a full length one at home). So I'm happy about that and the way I'm looking.

Just so everyone knows, I increased my net calories to 1400 for P90X. It slows down my rate of weight loss to a half-pound per week (mathematically speaking). So they might start dropping off slower but I need the calories to keep my workouts going strong. It strengthens my metabolism and makes it easier to lose fat, even while I'm not working out. I see it as training my body to lose weight for me, hehe.

P90X recommends 1800 calories so these aren't arbitrary numbers. I experimented with different amounts when my past 1200 calorie restriction started to fail on me (I stalled). So yes, eating 600 calories more than before has me melting pounds off again. It's definitely better than eating just 1200 calories a day and working out really hard only to not lose any weight (or worse ... gain it)!

[Brneyes]

Hello Ladies,

I just started the plan over the weekend. So far it is going pretty good. I will be anxious to see what my weight loss will be when I weigh in next Monday. I need to work on getting some type of exercise in each day so far that hasn't happened but I will work on it this week.

[Jerzeebabie04]

Brneyes def keep us posted how its going!! Try a litle walk or maybe a mini workout video on tv..... are u using a calorie counter also? its veryy helpful

[caterpillar79]

I'm curious about this. I want to try this diet, but how do I get started? I am 5ft. and I weigh 111.5 lbs. I actually don't have to loose weight but tone, and burn those fats around my tummy and abdomen. Do you think this diet would hasten and help me with my fluidity workout plan?

[ghanie]

I'm curious about this. I want to try this diet, but how do I get started? I am 5ft. and I weigh 111.5 lbs. I actually don't have to loose weight but tone, and burn those fats around my tummy and abdomen. Do you think this diet would hasten and help me with my fluidity workout plan?

If you attempt any kind of calorie reduction, you might end up losing some muscle and that's what you need to burn the fat around your trouble spots. You really want to focus on enhancing your performance.

What you can do is have a whey shake as a snack after your workouts (within a half hour) ... that is, half to a full scoop of whey with a cup of skim (or soy) milk and 1/2 cup of fruit. It will help with muscle recovery and toning.