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PART 2 MY story: How I came to give up sugar and white flour

Friday, September 17, 2010

You should read my previous blog first... PART 1

Here is the link above to my friend Nancy's blog that she posted on July 22.
ON JULY 24 I started this plan.

The first week I lost 5 lbs, 4 lbs the next week and every week thereafter I have lost weight.

By 6 wks I was down 21 lbs and over 21 inches too.

I don't have any cravings at all! I did have some serious ones the first 3 days... but then nothing.
I sleep so much better now.. all night through. I used to wake up all night long.. and look at the clock (anyone relate to that LOL)
I have energy unreal... I crave CRAVE fresh nutritional foods.

I need to tell you that I don't drink all my water.. I SHOULD I KNOW... but I don't... (just the truth)
I DON'T do any intentional exercise at all.

I SHOULD I KNOW.. (I will say it again.. I SHOULD) I am active all day.. and move allot.. but I don't exercise intentionally...
I am going to start though.... (I have a plan LOL)

So I have lost this weight without drinking all my water and exercising!

MY skin looks so much better now...not puffy and doughy looking anymore on my face (don't know if those words make sense but that is how my skin looked swollen (not just fat) and doughy pasty looking)
My hair looks better.. my nails grow too fast an they are strong and healthy too.
I feel bones again! AMEN!

I can tell you I did track for almost 3 weeks to see my calorie count.. but then I quit.. no need to do it anymore...

It comes from the book, "Why Can't I Stop Eating?" by Debbie Danowski and Pedro Lazaro
Here is a link to Debbie’s website


HERE is the plan:


*1 cereal
*1 cup skim milk
*1 fruit
*1 breakfast protein


*1 serving protein (3 oz females; 4 oz males)
*1 cup vegetables
*1 cup salad OR mixed, raw veggies
*1 serving starch (1/2 cup)
*2 Tbsp salad dressing
*Up to 1/2 cup of condiments, if desired
*1 fruit


*1 serving protein
*1 cup veggies
*1 cup salad OR mixed, raw veggies
*1 serving starch (2 for males)
*2 Tbsp salad dressing
*Up to 1/2 cup condiments, if desired
*1 serving fat

Snack (bedtime only):

*1 serving cereal
*1 serving milk (snack milk may be 1 c. fat-free, plain yogurt)
*1 serving fruit



Breakfast cereals may be ANY CEREAL THAT DOES NOT LIST SUGAR OR FLOUR IN THE FIRST FOUR INGREDIENTS. Remember that glucose, fructose, corn syrup, etc. are all sugars. Good luck with this one. Cooked cereals such as oat bran, plain oatmeal, cream of wheat, etc. are your best bets, but if you read labels carefully, you can find cold cereals, too.

Milk is to be skim/non-fat.

2 oz or 1/4 cup of feta cheese, low-fat cottage cheese, egg substitute, pot cheese, fish, lean beef, low-fat ricotta, Canadian bacon, tempeh, turkey, or chicken
1 large egg (limit to three times a week)
4 oz. (1/2 cup) low-fat yogurt OR tofu

1 whole apple, pear, peach or orange
1/2 cup blackberries, honeydew, Cremshaw melon, cantaloupe, raspberries, mixed fruit, mango, blueberries, cranberries, pineapple, strawberries
2 small apricots, plums, bananas, nectarines
1/2 grapefruit
OR 1/2 cup of the following canned fruit, PACKED IN OWN JUICES, NO SUGAR SYRUP: apricots, peaches, pineapple, mandarin oranges, pears
OR 1 cup of the following frozen fruit: blackberries, strawberries, cantaloupe, boysenberries, blueberries, honeydew, peaches, raspberries

Unlimited amount of decaf coffee and up to SIX packets of artificial sweetener may be had each day. Any "fried" foods must be cooked with a non-stick spray such as Pam.

3 oz for women; 4 oz for men
lean beef (no fat), fish, lamb, turkey, tofu burgers, low-fat ricotta cheese, low-fat cottage cheese, chicken, shellfish, pork, tempeh, farmer cheese, feta cheese
1 cup legumes, black beans, kidney beans
All meats must be lean and not breaded.

1 cup of the following, cooked or raw
asparagus, cucumbers, green beans, bell peppers, celery, tomatoes, radishes, mushrooms, okra, broccoli, carrots, eggplant, cabbage, snow peas, cauliflower, kale, mustard greens, rutabagas, sauerkraut, Swiss chard, scallions, collard greens, dill pickles, bamboo shoots, parsley, water chestnuts, spinach, bok choy, brussell sprouts, onions

1 cup of the following, mixed in any manner as long as they are RAW
arugula, bib lettuce, cabbage, dandelion, mache, radicchio, salad savoy, Swiss chard, watercress, Belgian endive, Boston lettuce, escarole, endive, iceberg lettuce, mustard greens, romaine, spinach
Additionally, any item listed in the vegetables category may be used as a salad vegetable as long as it is consumed RAW.

1/2 cup of the following, cooked
barley, acorn squash, buckwheat, millet wheat berries, chickpeas, black-eyed peas, lentils, split peas, butternut squash. corn. black beans. brown rice (limit rice servings to 3x per week), Kashi, rye berries, black soybeans, kidney beans, lima beans, white beans, peas, parsnips
4 oz potato (both potatoes and rice must be limited to 3 servings per week and must be eaten for lunch or dinner), 1/2 ear corn on the cob

2 tablespoons of any salad dressing that DOES NOT LIST SUGAR IN THE FIRST FOUR INGREDIENTS

Sauces: Up to 1/2 cup of the following AS LONG AS SUGAR IS NOT LISTED IN THE FIRST FOUR INGREDIENTS. You may mix and match as long as the total amount does not exceed 1/2 cup.
BBQ sauce, salsa, tomato sauce, vinegar, soy sauce, mustard, tamari, picante sauce, spaghetti sauce, V-8 juice, steak sauce, horseradish, tabasco

1 TEASPOON of vegetable oil, butter, olive oil, walnut oil. margarine. mayonnaise, sesame oil, hazelnut oil
1 TABLESPOON whipped butter, whipped margarine

*No more than 6 packets of artificial sweetener/day
*Up to 6 lemon wedges/day
*Up to 2 T. lemon juice per day
*No more than 1 teaspoon artificial vanilla/day
*Up to 1 cup of clear broth per day with either lunch or dinner, if you choose to have it
*Bedtime snack must be eaten just before bedtime; cannot be used to supplement lunch or dinner. It is designed to help prevent middle-of-the-night snacking and is not required. Your bedtime milk may be substituted for 1 cup of low-fat yogurt (AT BEDTIME ONLY, not breakfast).

I really encourage you to purchase the book as it details the "science" behind the diet and gives lots of tips, recipes, etc. that are very helpful. I think you will find the meal plans filling -- we are never hungry and find it easy to stick to this plan. I personally feel infinitely better without bread for one thing. And when in doubt about whether a food is allowable or not -- if it has sugar or flour listed in the first four ingredients, steer away from it.

Keep things interesting by trying different combinations and using lots of spices. Go easy on the salt. Get your 8 glasses of water in, too.

Good luck should you decide to try it!

If you have questions PLEASE ask me...
Ask them on my blog and I will answer on my blog.. if you like... or my page or PM is fine too!

DON"T think this is complicated.

I PRINTED IT OUT and kept it in the kitchen... and took it to the grocery store after 1 WEEK it was so so simple..

IT is not hard to follow and is just second nature very quickly....

When I am around cake I don't want any
I continue to fix what I always fixed for my family.

I make sweets for them.. and just my normal stuff... but I PROMISE you from my heart... it doesn't bother me one bit to be around this stuff.

My family is starting to eat healthier just because they want what I eat more often now...
My food takes me 5 minutes to prepare... so it really is not extra time consuming!
I promise! LOL

Love you guys.. THANKS for supporting me!

PS I FORGOT TO SAY how I feel so clear minded and present!
I used to go around in a fog.... kind of weird feeling... and I think it is related to the processed foods and sugary snacks I had...
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Member Comments About This Blog Post
    Can you have popcorn? Popcorn is my standard nighttime snack.
    3233 days ago
    So, thanks for this posting and other references to it. I started this plan as of today.
    3320 days ago
    hey, me and my sister are interested in doing this...i was just wondering what you can drink and not drink??? please leave me a message! thanks! and i added you as a friend =) you are awesome!!
    3341 days ago
    Looks like a good plan. I have always avoided refined sugar and flour as much as possible, eaten fresh raw vegetables and fruit often and used 3-4 ounces of protein per meal. Nothing fried, but when I saute I use just enough olive oil to keep things from sticking--don't believe in the non-stick sprays. Because I must watch the glycemic index I avoid most dairy--except for cheese, sour cream, yogurt and heavy whipping cream. I use one tbsp of heavy whipping cream with oats, never use milk because it makes my blood sugar spike. I also avoid sodium like the plague.

    3342 days ago
  • LDY_ALI_79
    Oh my, thanks for this valuable information. Sugar is definitely my problem!
    Thanks for sharing!
    3345 days ago
    Jenny, I posted on your page too!

    YES i use seasonings every day... MY favorites are the MRS. Dash ones... I have 5 of hers and love them! They don't have salt in them.... so that way I get more of the seasonings and less of the salt...

    I do use salt on any food I want though....
    I don't stress about any of it coz my sodium is so low each day because I don't eat the processed foods.. my average sodium is 1200 to 1600 a day...
    sometimes lower though.... (probably shouldn't let it get lower than the 1200 though) some days it is only 900
    I know we need sodium in our daily diets.

    I put salt in my oatmeal everyday
    I eat MOVE OVER BUTTER every single day
    I salt my meats almost every time...
    MRS Dash is so darn good that I actually enjoy the taste of those seasonings so much I sometimes DON"T salt my chicken breasts, etc.

    My dressing I use has sodium... sometimes I eat cottage cheese...so LOTS of sodium there LOL

    I just don't really count the sodium.. because it is so low ....when you eat on this plan!
    3346 days ago
    It looks pretty easy. I'm going to have to really sit down and look at it and plan my meals. I think I'm going to start it on Sunday. I can't do it before then because I have to wait to buy groceries until hubby's pay day (Friday). I really think I can do this one, though. Thanks for sharing it! I did have a question, though. Can you put seasoning on your meat (for ex.: salt & pepper, season all, parsley, etc). I don't see anything about seasoning. My husband normally cooks all of our food with some kind of seasoning. Thanks!
    3346 days ago
    i am just going to print this out and see what i ca do!!!sounds very doable and i totally believe you on how u feel...this is what i want ..thank u!!!
    3347 days ago
  • DANGEL117
    I am doing low carb, I have lost over 5 pounds in the past 2 days! emoticon Your plan is a good one! Keep Up The Great Work!
    3347 days ago
    Thanks so much for sharing your plan in detail. Your results speak for themself! Getting the white flour, sugar, and processed food is the KEY....did you suffer any withdrawal symptoms in the beginning?

    Good job and great inspiration!!!
    3347 days ago
  • SPARKIE1964
    So proud of you girl for making it happen!
    emoticon emoticon emoticon emoticon
    3347 days ago
    Yes Amy Sweet pototaoes are allowed and I did limit my total potatoes to 3 times a week for about 2 wks then I had 4 a wk sometimes...
    I wondered about grapes too..
    Nancy said they are not on the list..

    I had been eating those big fresh red cherries... thinking they were on the list ...but found out they were not....
    I still lost really well... but I did quit eating them once I discovered my mistake....

    Once I reach goal... I will be adding back the cherries and the grapes and maybe more sweet potatoes then 4 a week..
    I never see myself eating the junk again though... I feel too good to go back to eating that crap...
    I think eating this way must really shed some fat off of my body because I can feel muscles underneat my belly fat... and it is like I am getting leaner!
    3347 days ago
    Hey Sherlyn,

    I went grocery shopping last night, because I wanted to start this plan and follow it to a T. I have been cutting out sweets and white flour, but I didn't have the groceries to do this plan in it's entire. I had a quick question? I don't see sweet potato or grapes on the list. I know sweet potatoes must be allowed as I've seen that you eat them. Are they restricted to 3 days a week or only white potatoes? Also I didn't see grapes on the list for fruits allowable. Do you know if they are allowed? Thanks for your help!!

    3347 days ago
    Hi Sheryln--will,

    Thanks for this great blog you look fabulous! You definitley have caught my interest and have motivated me!

    I was wondering if you ever have a cheat meal or day? Just curious.

    Also would you think if someone weight lifts 3x's a week should up the protein intake to maybe 4 oz?

    Thanks again keep up the awesome job!!
    3348 days ago
    Wonderful!! Well done, you!
    3349 days ago
    Sounds great!!! Thanks for posting this! It is very helpful! emoticon
    3350 days ago
  • SALINA78
    VEry interesting and informative!
    Thank you for sharing!
    3351 days ago
    Way to go! Thanks for sharing! I'm so excited for you to add in exercise (when your plan calls for it!), and to see how you're going to feel EVEN better! Congratulations on your success, and thanks for letting us share in your story!
    3351 days ago
    My plan is quite a bit more different than yours than I first thought BUT neither one of us do sugars or flours so THAT part is the same and we are both getting results even w/out the exercise we both SHOULD do but arent' LOL

    I AM SOOOOOO EXCITED FOR US and doesnt it feel literally MIRACULOUS to be in control of appetite and cravings! WOW
    3351 days ago
    Sounds very doable and not complicated. Congrats on your amazing success with this! emoticon
    3351 days ago
    Yeah Carolyn.. I hardly drink the milk with breakfast... sometimes I don't want it...
    I do like the plain Greek yogurt..

    FRUIT tastes SO SWEET NOW! THAT is all the sweets I want now

    THANKS for commenting!
    3351 days ago
  • CAROLYN1213
    It is an amazing thing, isn't it! Giving up sugar is like finding the secret fountain of youth! Try ditching your milk sugars after a while and using only plain yogurt, you will be amazed! I can't wait to hear your updates! You are rocking girl!
    3351 days ago
    Brandi: I eat 100% shredded wheat when I do eat cold cereal. I buy Best Choice Bite size. BUT normally I don't eat much cold cereal on this plan.
    I have hot cereal like oatmeal with fruit in it (love strawberries or fresh peach cut up in it. I have an egg and cup of skim milk. I truly don't get hungry for 4 hours at all.

    Once in a blue moon I have I guess.. but I look back and see I skimped on my protein.. usually (so there would be my reason for hunger before 4 hours)

    I bet you could try doing the fruit like that... I say do what you have to do.. IF IT IS RELATED TO HEALTH ISSUES LIKE YOURS!
    I wouldn't say that if you just had another reason though.

    NO bread... I thought I might get wholegrain bread or something.. but no....
    IF I would get the book.. I might find out you add it back later..???

    I DON"T miss the bread for sure.. AND I WAS a bread eater... especially rolls! LOL

    My stomach went down so great and I know it is from giving up the bread.
    My sister has lost 40 lbs (in 3 months) doing this and says she is never going back to the bread... she doesn't miss it so why bother..plus she is afraid it might set off some cravings! She paid 300 a month at a weight loss center to be told to eat very similiar to this..
    EXCEPT she didn't get fruit at all for 2 months and had to eat TONS of protein...
    I like this plan much better... and it is simple! and FREE!
    3351 days ago
  • BRANDI0074
    Thank you for the info! So no bread at all? I am not a big bread eater, I just assumed it was cutting the white flour out. This sounds like the things that I was doing in the beginning of this journey, and what I need to get back to. What kind of cereal do you have for breakfast? Can you save your breakfast fruit for morning snack? I have some major blood sugar issues, and I dont think I could go 4 hours with out something? Thanks for all you help. For those interested in the book, Amazon has it very reasonable.

    3351 days ago
    Sounds great! I'm going to look for that book. I think it fits right in with what we are doing now and will be easy to transition to when we are done. Thanks for the info!
    3351 days ago
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