When it comes to TK I have voted with my finger …. just switched off!

Maybe everyone knows about water apps but I only found out this morning! Waterlogged is an offshoot of myfitnesspal and let’s you log water or other fluid consumption and it has an alarm to remind you to keep drinking. Maybe useful for people like me who keep ‘forgetting’ to drink.

Hi all – I haven’t watched TK – hypocrisy on that level makes me too angry.
Alliecat – I know you mentioned this a while ago but I am bringing back here in the light of the TK programme- Gary Taubes ‘Why we get fat and what to do about it’. What I think has truly shocked me is that for at least 200 years, obesity has been ‘treated’ very successfully using low-carb diets and eating the way our Palaeolithic ancestors would have done I.e mainly meat, fish and animal produce, fruits and veg in season and a very few natural carbs. The whole low-fat crap has only been for the last 50 years or so but look at the terrible damage it has done to human health worldwide. It makes me want to go shouting from the rooftops and it also makes me seriously want to take TK to task for promoting a diet which will not only fail but actually add to the ill-health of the people involved. 😡😡😡😡😡😡😡😡😡😡😡😡😡😡😡😡
SSB

58.7kg, yay after 2 days of not weighing and steady eating. The scales seem to say 58.x more often than not now, so it’s teeny weeny steps down to the 57kg goal. Main strategies:

minimum 12 hrs fast at night, usually manage more (after 15kg can get counterproductive for me). I do find stopping eating in evening a struggle, I find it helps to think ‘right, 8 o clock, if I stop now I can eat in the morning at 10.30. Headology!)

So many veggies!

So many seeds!

More mindful fat intake (butter and cheese and cream and creme fraiche)

Almond milk means tea instead of cream in coffee (when I break fast).

Not eating dinner if I’m not hungry – so if I snack mid afternoon (peanut butter for example) then I stop. Unless I need more veg, then I have that,

Hi Mokovex and thank you! I’m a cheese demon too. That’ll be easier to avoid in hospital. Arggghh trying to see some positives…

Morning all,

today 129.3lb, amazingly, holding fairly steady in the low 9s in spite of poor food choices.

Thanks so much for the encouragement. You lot are the best!

Today’s challenge is not to hit the sugary stuff or scarf down massive chunks of cheese. Can’t remember the last day when I managed to resist. It probably wasn’t that long ago but it FEELS like it was.

I am so tired at the moment, it is a huge trigger. Need to work on bedtimes.

Milalin, wishing you well for your op and your preparations. xxx

Bridget, that’s a unique point of view. I thought the diet was intended to keep blood sugar levels under control (ie from soaring) whilst providing a way of eating that facilitates weight loss. Is any healthy diet/way of eating really contraindicated? I thought low blood sugar was very easy to remedy and therefore not a huge problem, also aren’t our bodies designed to regulate blood sugar, highly unlikely that this diet will cause levels to drop to dangerous levels. Maybe a tad authoritarian to declare a healthy way of eating is something you “really shouldn’t be doing”?

Natalie, that is hilarious and good news from the scales!

Y S Y L – I too am very disappointed that T K has ditched preaching low carb. He’s also recommending some terrible “foods” – and tonight’s horror for me was the squirty cream; seriously, who outside of The Royle Family ever got excited about that abomination!
This programme was a super opportunity to spread the low carb message. Give people the chance to try it rather than saying basically it’s too hard so here’s a low fat diet that, like all the other low fat diets, probably won’t work! I want to throw things at the TV whenever I watch this show.

Another Wednesday & another HIIT session, could of easily not gone this evening but I dragged my sorry backside to class. The routines change every 6 weeks, all start with a vigorous warm up before going straight into a set of 10 x 30 seconds exercises.
Burpees, various crunches, spider-man push ups, Burpees with push ups & planks, I can handle the planks but the rest are horrible!!!!
Once that’s done, its gloves on and a good bag bashing with a further 4 sets of 10 of pure insanity.

Compared to last week definitely better in terms of pace, energy & strength, absolutely nothing left in the tank though by the end and took most of the warm down stretches to recover my breathing and get a clear head.
But i did it, like i always do. It isn’t easy far from it, takes you really out of your comfort zone.

First meal today was not until 17:30/18:00 when i got in from work, bowl of homemade broccoli & stilton soup with some chicken breast. Tonight a small plate of cold meats, piece of feta & walnuts. Water intake is really good and is becoming second nature.

Well that’s me, time for bed!

Just watched Tom Kerridge and his latest brainwave is to substitute cornflour for oil in a salad dressing. This is the man who categorically stated that he lost his weight by dumping carbs. For the proles he gets paid to recommend obesity inducing favourite the low fat high carb method – breathtaking cynicism or what? He doesn’t even have the grace to recommend brown rather than white rice, and pasta is certainly central to his plan.

Thanks Flick. I plan to give a weight update before I go to hospital as well, so I have a starting point for the next challenge, there’ll be a bit of cheating there as I expect the huge kidney to be heavy and a bonus weight loss. All the best, thanks again. I can’t wait to be less self obsessed and join in the conversations more here, after surgery x

Morning All, can anyone point me to the recipe for the best ever seed crackers? I’ve searched but can’t remember who posted it or where. Thanks

Hi Allie and thank you for your lovely words but I’m sure I’m just doing what any of you would. I wanted to say that the celebrations don’t phase me at all already in the WOL. I’ve got that licked I’m so pleased that’s been really easy! However, I do struggle with emotional eating and like others have mentioned, that’s a continual struggle. I’ve caught myself, more than once this week eating mindlessly after finishing a meal. Not carbs but high fat : nuts, extra cheese, a sausage. My frustration re the continuing high BP and more recently concern in case it leads to the surgery being postponed. Also, family issues as my Dad has just gone into permanent care have all left me feeling a bit out of control. At least reading other people’s struggles and successes here, I haven’t felt alone. Lots have small improvements have definitely become normal so I know I’m on my way and I just need more patience. You are very inspiring and always so positive and generous. Thank you, you are my weight loss hero!

Hi Milalin, Sounds like you are as well prepared as coukd reasonably be expected! Great blood results, and all that nutritious healthy food has got to be a good thing. All the best,

Sounds like a good plan kerryanne58. You really have this well in hand – good work!

Hello All and Happy New Year.

Well Australia day was my kick off last year and will be again this year.
I managed to get through Christmas with only a 1.5kg increase ( incredible when I think of what I ate!) and I am now aiming to go in hard from Jan 26th to shake off another 13kg. That will bring me to a loss of 40kg (88lb ish) I hope I can achieve this goal and maintain it. It would be 40 years since I was that weight. Down side is saggy skin in places and off to the beach this weekend. Oh dear! cheers to all.

Hi Marie, Allie, Marsie and more. I’m feeling very slack not writing or thanking everyone for previous comments and wishes. I managed to get away to the Blue Mountains on Saturday. Just overnight as we were a bit concerned with these continuing out of control blood pressures. Anyway it still rose over 210 on Sunday even though my sister drove. On Tuesday it went higher again . Finally I was called back to hospital and given another inc in my meds and a new one that hopefully will do the trick. I’ve been very symptomatic too. So very unpleasant. It’s been all I could do to read everyone’s reports. I’ve pretty much stuck to the concept but not the calories. Lots of painkillers have interfered with my daily habits and my fluid levels have been all over the place. So I’m feeling I haven’t lost but I’m only weighing at dialysis and I’ve been up but hopefully it’s only fluid weight, desperate to get the BP down before surgery . Anyway it will be interesting when they take my huge polycystic kidney, what that weighs… I’ve bought supplies for hospital and plan to portion nuts before I go in. I’ve also stocked up on salmon and tuna to take. I’ve put the word out that visitors can bring me fresh berries. I know my daughter and sister will bring them. Mentally I’m ready for this. I had hoped to lose a bit more but I’ll be extra motivated after the initial recovery as I want to lose more before transplant. At least I know that I have eaten really nutritious food and my bsl, phosphorus, potassium and HB are good. I haven’t got an HBA1c yet but my daily no’s are much improved. Waiting on today’s blood result now. Thank you all so much for all of your support. I love reading everyone’s posts but I admit I’ve been getting a bit lost following everyone’s progress . I’ve got the feeling a number of us, me included have been a bit slow to really ‘ bite the bullet’ after the holiday period. I am definitely looking forward to the next challenge even though being in hospital for a while will provide an added challenge. Wishing everyone success and good health.

Happy anniversary to you too Sue. Great that you’re still with us and still keeping on keeping on. We all have our own lives to live and paths to tread so BSD works differently for everyone. But it DOES work, as we all know so good luck with your goal to lose 18 in 18.

I think the point is the BG has lowered, not a case of having low blood sugar before the diet. The diet is meant to lower blood sugar and that is what it does, or what is the point. My BG was 4.2 this morning but that is pretty normal, but being a diabetic it can be classed as low.

If your blood sugar is low, you really shouldn’t be doing this diet. It’s specifically designed to lower blood sugar!

Yes Flick I am continuing BSD 800 for 12 weeks; as it says in the book if you feel well enough by the end of week 8 then you can continue for another 4 weeks. So I have just reached week 11 now. So I will do this then transition to 5:2 for two months then do Fast 800 again- at least that is my immaediate plan. I have considerable weight to lose. Before I had children and the domino effect of not getting back the pre baby weight, early menopause and repeated weight loss/gains from low fat crappy diets I was 57 kg; I dont envisage that I will get back to that weight without looking haggard and wrinkly, but I want to get to 85kg – this is my first goal weight and I will sit there for a while and see how that feels (and looks). So today I weighed in at 105.3 kg (still need to drop 20kg) I see this as an epic amount to lose and I do need to be careful. I feel very much in the control seat with this eating plan. I dont see it as a diet but rather an eating plan- a formula that is so workable . I am enjoying the food and I believe I could have a cheat day every so many weeks if I had a mind to do that. But honestly, I dont know that I would as I dont feel the urgency to eat bad food again. Maybe a treat of eg. piece of , blackforrest cake and coffee at a coffee shop with friend or my daughter- make it a rewarding experience rather then a “pigout”‘. I have also started doing HIT- as per FAST Exercise book, and I have been walking 2- 3 times per week for 20 min each time.
I feel confident and healthy for the first time in 3 decades. I give myself a goldstar and also to Dr Mosley and crew.

Hi all. Late posting. I weigh exactly the same as I did last week. I had dropped 2 lbs during the week but went back up. Portion size is the issue I believe. I feel good physically. No bloating so I shall continue. Feel more comfortable in my clothes. Continued success everyone.

Hello all,
Well, I’ve not been very good at logging on here this month, but that doesn’t mean that I given up.I took nearly two weeks off over Christmas/new year and put on 1.5 kg – it could have been a lot worse! So I’m counting tomorrow as the official end to the 8 weeks and I’ve lost exactly 10% of my starting weight – 9.6 kg. I’m officially overweight (as opposed to obese) And I haven’t even been sticking to 800 calories since the new year. I decided I want to lose a lot more, so I’m sticking to the general principals of the BSD, ie, low carb, mediterranean style eating, but I’m upping my calorie intake to around 1200. I feel that’s more manageable in the long run, and I’m in it for the long run now. I feel I had a lucky escape with my not-diabetic diagnosis, and I’d be stupid to go back there.

So, this is my new way of life and way of eating. 1200 feels luxurious compared to the 800, but I couldn’t have stuck to 1200 without doing the 800 first.

That’s all, just wanted to say hello and let you know that I really valued all of your support when I was starting out on this.

Hope you’re all well and continuing on a lovely downward trajectory.

Ali

This morning, still half asleep, I was thinking about how I wasn’t going to put milk in my tea any more…. and I forgot to put in tea! Found myself staring down at a delicate cup of pure water.

Scales finally on the move today, nice visit from the whoosh fairy so I’m happy.

Belated happy anniversary Theodora 🙂 we share the same starting date. I remember I bought the book on Sat 14, read it cover to cover by the Sunday then started that lunchtime, but my first proper day on BSD was 16 Jan, so I use that as my start date 🙂
I haven’t been as successful as some of you on this thread, but I am about 40% of the way there according to my calculations, so almost half way 🙂
Just before Christmas I had lost 12.5kg, or almost 28lb, but I’ve gained a few pounds since then so need to get back on track!
The good thing is that I feel I have the tools to succeed with my “Lose 18kg in 2018” goal which I’ve set myself, and that is thanks not just to this WOE but the amazing support and friendship that I’ve found on this forum. There are times I could have given up, but reading your stories kept me going.
So well done to all of us still here in January 2018, who would have thought it a year ago!

Im late checking in this week. Unfortunately no loss, but a gain 🙁
Not sure what is going on as I was eating and drinking more over Christmas and new year, put on about 3kg, was able to lose most of it by 8 Jan, but since then have gained 1.5kg again, despite being mainly back on plan! I’m wondering if it is a “delayed reaction” from the Xmas/NY calories. Anyway will keep on going, hopefully a loss to report for our final week, otherwise this will be one of those Challenges where I weigh more at the end than I did at the start!

Zolou thanks for that breakdown. I’ll get my pedometer/sleep monitor in use again and start recording.
I didn’t end up doing Zumba tonight as have come down with a nasty sore throat..but I did walk the dogs, correction the new 5/12 old pup Merlin walked me in the woods for 90 mins.
Topcac I love the peppermint & liquorice too, amazing how sweet it tastes! I’m not sure how good these flavoured green teas are for me but I have a salted caramel bag here to try, &the chocolate coconut tea was pleasant. Pushing the water today & steamed red cabbage with stir fry for tea, yum

Whoops! I mean 145lbs x

Hi all, I haven’t had a chance to read everyone’s post yet, that’s my bedtime treat tonight ! But I weighed in a day late this morning at 155lbs so that’s another 2lbs off this week which I’m so pleased with. I’m just chipping away bit by bit and really trying to stay as motivated and positive as I go. Good luck everyone x

Hi Kaz

I’ve been exactly the same vis a vis the cold! I work in a hospital (and we all know how hot they can be) and I used to be practically in vest tops all year round but now it’s jumpers all the way with an office fleece! A total change and I’m currently sat here in 3 jumpers.

Chiropractor says I need to ice my back four times a day. Not sure I can face it 🤣

Tonight it’s a pork ragu with veg and chia seeds for me and I’ve done enough for lunch tomorrow! No more salads til the spring…

How are we all doing?
L x

OK I am reporting in at 84 calories over and 4 hours to bedtime.. so i need to be accountable for not eating any more today .. I do feel a bit like i am coming down with a cold though so will go to bed early especially as I will be stuck in a conference room all day tomorrow . I cant get out of this,..luckily as its local government i work in there no lunches provided.. I will take a little something diet friendly – probably eggs – and eat that lunchtme ..

Well done Scubado, that’s brilliant.
I still can’t get over that I’ve been at 800 calories for a week and haven’t felt hungry, long may it continue.

Good afternoon, my post from yesterday doesn’t seem to have appeared, but never mind – today’s weigh-in went well – I’m down to exactly 75kg so that’s 1.9kg since Saturday. I’m keeping to the 800 calories a day and so far haven’t found myself feeling hungry. I’m sure this has also been massively helped by the lack of alcohol. I’ve slept incredibly well the last two nights and felt more alert this morning than in a long time.

Hello all

Well I’m doing ok on the carb front – not so calorie wise though. Yesterday turned out to be a disaster (although kept under 50g carbs). However, not one to dwell on my pitiful performance, today I started the day at 6am with a 5k run (you heard it here first). After that I fasted until 1pm (having eaten at 7pm last night so 18 hours) and have had a total of 528 calories and 2.8g carbs so far today. Dinner is Hungarian goulash and then swiftly to bed to try to combat the after dinner munchies!

If I can also wade in on the tea front – I can’t drink black tea so when I started BSD I tried a few herbal teas – having NOT been a fan before. I found licorice and peppermint tea and haven’t really looked back. The licorice gives it just a hint of natural sweetness and I have one in the evening after dinner most nights. I only drink one cup of ‘normal’ tea a week, as a treat on a Sunday morning – a splash of milk and (shock horror!) a sweetener!! Maybe this is the route of all my problems, but I doubt it!

China looms – now THERE’S a nation obsessed with tea…..

Hello, Flutetute, and welcome to the forum. You have found
your way to a place of support, caring and wisdom. I agree
with everything that sunshine-girl and SunnyB have shared.
I’ve been practicing this WOL (way of life) for 19 months, 9
of which have been in maintenance. I’ve lost 148 lbs. I didn’t
become obese overnight, and these changes are not a sprint
or a quick fix, but an out and out marathon. Strictly speaking,
you cannot even call it a “plateau” until you’ve been stuck with
no scale movement for 2 weeks. Our bodies have a lot of
adjusting to do, and every experience is different. This is where
you and your partner need to trust in the advice of us “old
timers” who are a little farther down the road, for we are all
positive that this works! If you are carefully weighing and
measuring everything, and drinking 2-3 liters of water daily,
the results will come. My friends here will undoubtedly groan
when I repeat again that I experienced an 18 day plateau two
months in. I had to make adjustments to my net carbs to get
the scale speeding in the right direction. You may have to
consider this also, if you’re not happy with your rate of weight
loss. All things are possible here, so just keep the faith 🙂
Bring any and all of your concerns to us, we’re always happy
to help!

Good luck,

Allie

Hi FluteToot – if you get to the end of week three and you still haven’t lost more, it might be worth checking your carb intake, check you are including enough fats in your meal plan and reviewing your fluid intake. All of these are important factors in losing weight on this regime.

Fingers crossed that you will soon be seeing the pounds dropping again soon. If you’re sticking to the plan, it will happen for sure.

Firstly, this is absolutely the place to come to offload and vent, when things slip out of your control. No one here will judge you for confessing to being human and making mistakes.

Please don’t waste time beating yourself up for something you can’t now alter. You have recognised that you have made an error in judgement and all you can do now is chalk it up to experience, learn from it and move forward on a better path.

Stingle and Yams1979 – refocus and begin afresh. You both KNOW you can do this and we all believe in you too. Keep posting and we’ll keep supporting and encouraging.

Not been around for a couple of days, but have enjoyed reading all the positives here this morning. Theo, how wonderful your OH did his best to shoulder some of the load for you and that he can still surprise you. V, loving your fresh approach and hope it brings you the success you are aiming for – I can particularly relate to your point 2. This is the approach I take now when away. There are often so many variables and trying to lose weight when you have no control over how something is prepared, exactly what is in it and then having to guestimate what might be a sensible portion can be fraught. And your point 3. – think sometimes we all need that little bit of space to regroup and prepare ourselves to make a new start.

My positives for today are:
1) Have been away for a week and managed to stay the same weight – nothing lost, nothing gained.
2) Bought some yummy stuff from the wholefood shop – some super dark chocolate, turmeric ‘latte’ powder, a goats milk gouda and a packet of organic cacao coconut macaroons (for our drive out the Turkey). The turmeric ‘latte’ could become addictive I think!
3) Yesterday we left very happy parents with a refitted bathroom.

It really works for him. It works for me for the first two weeks and then I stop losing anything. I had great success with BSD last time and he is very supportive but at the same time is comfort eating a bit at the moment which makes it harder for me. I’m sure things will balance out soon.

I forgot my bag of salad today!! Remembered everything else for lunch (chopped coriander, chopped radish, rollmop herring) so it wasn’t very filling, although still very tasty. I may need to go out and get some nuts soon though.

I admit to being lucky OH is doing this with me…😁 We tried Atkins a few years ago. It was very effective but couldn’t maintain on it. I used to be ravenous all the time whereas on the BSD I’m rarely hungry…

Busybee, hugs.

Milalin, echoing Marie and Allie, hope you’re ok xx

Hi, Jackie. That’s a marvelous link! I think any and all new to
this WOE would be well served to copy it and give it a home
on the front of the refrig. I’ve already bookmarked the second
link to read later in the day. Many thanks 🙂

Allie

Hi Jax51,

Steps
———
The book says to record how many steps you do over a typical week, then increase by 10% a week up to 10,000 or more (p.119)

Strength
————–
A few minutes first thing in the morning, at least 3 times a week – push-ups, squats, crunches, bicep curls, plank.
One set of 10 reps each in week 1, building to 3 sets by week 4. (p.165)

High Intensity Training
————————————
Three times a week.
Warm up, then go flat out (e.g. on exercise bike) for 10 seconds, then warm down
In week 1, just do 1 burst; gradually build to 2 or 3 20 second bursts by week 8. (p. 170)

HTH! I also checked to see if there is a particular recommendation for frequency of mindfulness practice, but I don’t think there is.

I’m happily consolidating my losses today – got into the healthy weight range a couple of days ago (yay!) and under eleven stone yesterday (double yay!!)

Congratulations to everyone for continuing to show up – it’s great reading the posts and getting involved in everyone’s stories (Laska – great news!)

I got into the habit of one particular breakfast and when I reviewed it it was about 50 calories more than I thought – oops! Possibly just variation between ingredients used by me and whoever works out the recipes.

KOKO and keep on reviewing!

Hello hello hello

I can’t get warm today… it’s 4C, cold wind which is going to get a lot worse over the next day or two. I may have to buy my first ever cardigan for the office – must be the lack of blubber to keep me warm! Has anyone else noticed a similar thing?

Lee – that’s so lucky and very good of this doc to take such a personal interest in your particular situation. I hope things start to move in the right direction for you soon. I envy you the holiday! We sure could all do with warming our bones and feeling the sun on our shoulders. I couldn’t face salad either. I’ve just had roast pork and stirfry veg and a side of bok choy from the restaurant upstairs. Salad will go home with me tonight to have with my dinner.

Hope everyone else is ok?

Kazee xx

Good morning,afternoon or evening, everyone! It’s great to
see so many persevering, inspite of a few stalls along the way.
I think recognizing our triggers is all part of the lifetime changes
that are a part of this WOL. The more we practice them, the
closer we come to making them permanent 🙂
A very happy anniversary to those celebrating, this week! I’ve
had 19 months of practicing this WOL, and celebrations no
longer include a carb/sugar festival of failure for either me or
my o/h. Far more happiness in planning a special evening or
a future trip. No recriminations in the morning, either 🙂 🙂 🙂
Wishing you all continued success!
Marie, you’ve read my mind today! I’ve had Milalin in my thoughts
also. Her major surgery is scheduled for the 25th, so only a week
away. I’d really like to wish her well. Such a brave and inspiring
lady! We’re thinking of you, Milalin…Hugs!

Allie

I think this was the post I meant to post re high fibre low carb

https://www.verywell.com/high-fiber-low-carb-food-list-2242216

And this one talks about bile

https://health.howstuffworks.com/diseases-conditions/cardiovascular/cholesterol/foods-that-lower-cholesterol2.htm

Hello All – I’m late checking in this week, as we didn’t come home until last night. This morning was my first weigh-in for a week and I can report that I am the same as I was last Tuesday, so nothing lost, nothing gained. I’m okay with that result, as while we have been away from home, I haven’t been weighing, measuring or as stringent as I should have been. Yesterday I know I was under hydrated, which of course doesn’t help either.

Now we are back, I can be a bit more vigilant and get back to weighing myself daily, so I have a good idea where things are headed. I’m not panicked by not having any loss this week, as I have three pounds to drop and still two months to do it. I’m aware though, that I really need to keep any complacency at bay and not allow things to slip, just because there’s not many pounds to shift.

A huge well done to all those who have successfully lost again this week and commiserations to those who were disappointed to find no loss (or even a gain) this week. Now’s the time to double down though and dig deep to make sure of a loss next Tuesday.

Just saw your post, sunshine-girl – supports what I had decided, so thankyou. Am going to keep eating butter, cream and cheese in moderation (like now) and get fibre from dark green veg, other veg, avocado, chia, flax, linseed and the low carb nuts. Yummy!

Thankyou Verano as well, good to hear your experience, which seems to be more normal than mine.

I must stress my fast800 was extremely effective and not devoid of veg, but I think I ate WAY too much cheese and WAY too much processed meat because it was instant and felt like I wanted the fat. And because it was high calorie I don’t think I had much left over for enough veg etc. Partly that was circumstance and partly that was conscious decision to get the weight off really fast without worrying about anything else. Then I realised that my BMs were really not v healthy looking or happening that often and I had to sort that out, which I have done. And now I’m really enjoying all the Ultra healthy food and could not eat Parma ham if you paid me. So I wonder if my cholesterol is a response to that, as it is not the norm on this WoE as others experience shows. Let you know in two weeks.

Ha – brilliant story. The only thing ‘bad’ that is left is the cheese. The problem is my OH is doing Atkins and so is eating cheese like a demon so there’s tons there and he keeps stocking up the supply I think. Trying to convince him to join me on this diet and he’s like ‘I will as soon as I finish all the naughty stuff’. Then buys more.

Thank you for responding. Good to hear from someone else who has been diagnosed recently. I’m due my six-monthly check-up this month so will be interesting to see how the readings compare with those in July. Had the blood test on Monday so fingers crossed this diet is still working. I was supplementing some carbohydrate items with those in the book but am finding it is better the less of those things I have as it just makes me more hungry. Good luck to you too.