Pre-Plan your Medifast Day
Let me walk you through a typical day as I plan my Medifast meals. Unlike any method of daily meal planning I've used before, it's super easy to do using Medifast's software and doesn't take much time out of my day.
The photo above shows my Medifast meal plan for a typical day. Of course there are hundreds of combination possibilities to keep my meals varied. The plan shown is what I intended to eat today. I can change it at the time I eat a meal, if I change my mind.
You'll notice that the MyMedifast software totals the calories for me. I can also change it to sort by carbs, protein, fat, etc. so I know at a glance what amount of each I will be consuming. In this case, I plan to eat 861.5 calories and 91.2 carbohydrates. That's a little higher on carbs than I usually like to consume, but depending on my mood later today, I might change the evening meal from vanilla pudding (16 carbs) to a vanilla shake (10 carbs). That will save me 6 carbs and 10 calories.
If later this afternoon I decide to eat the pudding for my evening meal, then I'll probably increase my water consumption to 10 glasses for the day to help flush the extra carbs/calories out faster or do a little extra housework. I could even take the dogs for another short walk (they'd love that!) or ride 10-15 minutes on my stationery recumbent bike.
The MyMedifast software is accessible through my online account and there is nothing to install on my computer. It is fast to load, calculate even on my dialup internet access account, and it doesn't get block by my firewall software. It's intuitive to use and I use it every day to determine where I can add and where I can cut calories.
I generally try to keep my calories between 800-950 per day and my carbs between 80-90 if at all possible. In seven weeks (as of today) I have lost 26 pounds on the Medifast Diet, and partly because I keep a close watch on my calories, carbs, exercise and water consumption. It's far easier to keep track of calories and carbs through the MyMedifast software than any other dieting software I've used in the past. I highly recommend it.
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Comments
I use the Daily Success Tracker -- 28 days at a time, stapled together, like a book - that gives me a permanent record of what and when and how I felt at the time, and has room for the small extras...
I know at this point how many grams of carb there are in pretty much every Medifast item that I eat, so I keep a running total. I know that I plan to have a bar that day, I won't have carbs for a snack (usually Medifast Soy Crisps) unless I have a salad at dinner.
I like being able to track times so I can be sure to stay in the 2-3 hour window whenever possible.
Using the pre-made shakes, the chocolate flavor for me tastes much better, is a mainstay -- I can't imagine doing it without those, they are so utterly necessary and easy to use.
But 10 carbs for vanilla shake? I haven't ordered regular "powder" vanilla shakes, the chocolate ones have 13 -- are the vanilla really that low? I may have to try them.. I love making omelets, using Molly McCheese or a quarter ounce (7 grams) of low fat cheese) or a bit of mushroom or tomato, makes the eggs even better and this is with truly small amounts of lean or green borrowed from the day's total.. quarter ounce, a teaspoon of vegetables.. just enough to give more flavor and change the taste to keep it interesting.
Posted by: Kaana | January 23, 2007 04:14 PM