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solarpowered New Member
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Hi:D, I have read quite a few posts and was interested enough to purchase the plan. What I noticed was that there was no mention of the 3 day break period after 11 days. In fact, it didn't even mention an eleventh day. On day ten, I'm suppose to just repeat from day 1. Did they change the diet or did I purchase the wrong plan? I went to the fatloss4idiots.com and after signing up and paying my $27 to clickbank, it took me to the dietaccess.com for the Diet generator and 10 idiot proof rules handbook. What interested me was that I could have that break. I also noticed one member speaking of a "cardiac plan"? What is that, there is no mention of it anywhere. Thanks for any advice. |
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kiara New Member
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i think thats the 10 idiot proof rules (which is more flexible and doesnt tell you what exactly to eat, just the general food groups). try clicking on 'idiot proof diet generator' above '10 idiot proof rules'. :) |
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solarpowered New Member
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oops, i guess i didn't read it all as clearly as i thought. Thanks kiara! |
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Cowgirl New Member
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How are you doing on the diet??? |
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solarpowered New Member
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Hi cowgirl, Sorry I have not been back to this forum in quite awhile, but I just wanted to let you know that on my first 11 day cycle, I lost 5lbs. This is quite impressive since I have been on every diet imaginable.... 6WBM, Atkins, South Beach, Body Type, Abs Diet, 8 minute plans, BFFM etc. and have not lost anything for almost a year! I ate healthy and worked out everyday, it was so frustrating! I have lost weight on some of those diets, but the weight was so much slower on those plans, plus as mentioned earlier, I have plateaued for almost a year after the last diet. I ended up trying this plan from reading the forum and was quite impressed with the results of the members. This is definitely the easiest 5lbs I have lost. The biggest thing I've learned was portion control. This was my missing link. I now know when my tummy is almost full. OK, now the present. My 11 day cycle ended with my 3 cheat days landing on Easter weekend. I seriously and grossly binged on that weekend and the whole week:) after that and I expected to gain quite a bit.... but I only gained 2lbs. Not bad at all since I am the girl who use to just imagine food and gain 5lbs. Even though I had poor eating habits the past week, I am not going to let it discourage me. I will start the diet again tomorrow and am looking forward to it. |
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Jayelle Distinguished Member 
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Solarpowered, first I would like to congratulate you on two things. Losing the 5 lbs and only gaining 2 back while on hiatis.  I'd say that's pretty darn good. Glad to see you back on the wagon and joining us again.:DI was so excited to see that you had posted because I wanted to ask you a question. I am very interested to know how you did following the 10 day rotation version. I will be trying this way starting next week Monday as I am just 1 lb away from my original goal and want to take off a few pounds beyond that point. I'm going to finish out this cycle, have my cheats and then start the 10 day rotation. I remember you'd followed the 10 day rotation first and then learned of the diet generator. How did that first 10 days go? I am sooooo curious.  Jayelle |
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Cowgirl New Member
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Good job Solarpowered! I am like you in that I was not having any luck getting the weight off with other methods; this is the easiest 5# I have lost (since the pre-middle-age metabolism sluggish-ness hit!). I too blew it over Easter and started anew. I am not weighing in until Friday morning, the first day of my cheat days. I did not control myself well in the other cheat days and now I am planning explicitly what to have (my Revival soy bars, diet jello, popcorn ). I really miss cheese. I love love love cheese and have not had any. But I love getting back into my jeans even more!!! I rode my horse yesterday and wore my skin-tight breeches and didn't look like a market hog  in a riding outfit! ha.Today I've had a mixed fruit dish of bananas, cherries, blueberries, strawberries, grapes and apples. Wonderful! Let me know how you are doing!! |
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Jayelle Distinguished Member
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Cowgirl, if cheese is one of your loves you should plan to have that on your weekend too. Don't stress out too much about it, remember the point of that period is to give your metabolism a shock with the change in intake. I honestly feel that it is very important to have those things that you enjoy but aren't able to have during the 11 day cycle, just to do so in moderation. If you don't change it up I don't think the 11 day cycle will be as effective. After my second cycle I took it very easy during my cheats, showed no gain, and then onlylost 4 lbs during the next cycle, my worst yet. It is important to follow the rules of how to eat. That is one of the big things we should learn from using this way of eating. If you apply those 10 dieting rules while on your cheat weekend by the time you reach your goal eating using those 10 rules will be second nature. That is one of the most important tools this diet plan has given me. I read them over from time to time to make sure I stay familiar with them. Jayelle |
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Cowgirl New Member
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Those are valid points Jayelle. I believe you are right. I'm thinking of Jarlsberg... or Emmentaler....YUM. I need to go and check out the 10 rules again...thanks! |
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solarpowered New Member
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Hi Jayelle, Just to let you know, you have truley been an inspiration! Great job and only 1 lb to your initial goal weight. Wow! I wanted to let you know that I started with the Diet Generator since it looked easier with it all laid out. I guess unconsciously I was looking for structure in my diet and I was reading all your success, maybe it was the way to go. I have 2 little boys (1 and 4 yrs old) that I have to take care of. Taking care of them and having fun is so much easier when their schedule is structured.... so why wouldn't it work for me? Sorry that I cannot give you any input on the 10 day rotation. That is what I will be trying for next round. I wish you luck in the next cycle and I know it will be successful for you! |
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solarpowered New Member
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Hi Cowgirl, Thanks for your encouragement:D. Sorry for your cheese craving. Mine has been a bad one all my life. I love fried foods and buttery foods with lots and lots of salt! Movie theater popcorn, potato chips, or a great fish and chips:) Also, since I had children, I have developed a sweet tooth . The Easter chocolate in my kids baskets were too good to resist!!! It's normally not in our house, so when it appears on these holidays, my husband and I went sort've crazy! We've been a lot better at holidays and junk food ....and it will continue to get better and better. Unlike my husband, it (the chocolate after effects) tends to stick around with me!I too will not weigh myself until Friday. It's such an addiction to step on that thing! I am glad you were able to get into your skinny breeches and ride your horse. Thanks for the humor! |
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candygirl New Member
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Hi!! I'm starting the diet tomoroow and I'm a little confused. I see that people are saying they miss cheese and will have it on their cheat days. I have cheese (it was a choice) on my diet plan. Can anyone explain? |
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Jayelle Distinguished Member
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Candygirl, I don't think she was talking about cottage cheese.!!! LoL. I think she was referring to cheese in the solid form like some of the ones she mentioned. Like, I love mozzarella sticks. I haven't had any since before starting this WOE in Feb. Welcome again! Jayelle |
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seminakedcats Distinguished Member 
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Mmmmmmm. Cheeeeeeese! If anyone has seen previous Wallace and Gromit shorts (not the movie), you will know what the above means. For everyone else, Wallace is an inventor w/ a dog. Wallace has such a craving for cheeeeeeeese one evening that he decides to build a rocket and go to the moon (made of Swiss cheese). There's a gripping point at the end when they almost forget the crackers, but alas, they do get off the ground- if I remember correctly, it's been YEARS. On this diet I keep thinking about cheese and then on my 3 days off, I forgot to eat any! I'm off this weekend, so I'm going for it! Cheers Cheese-Loving Fellows! Kit  |
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brandie New Member 
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On my three cheat days, I stuffed myself at two meals. I weighed myself this moring and wasn't too shocked to see I gained all of my loss back. I assume this is mostly water weight. Anyone else have a gain after their three cheat days? B |
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Jayelle Distinguished Member
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Hi Brandie, I think we all have a gain after cheat weekend. A couple of pounds is standard. I was able to keep my gains relatively low about a pound or two. This last period I don't know what I gained. I didn't weigh in. Try not to worry about it and just learn from what you did. We know its not good to stuff ourselves, that doesn't mean its easy to stop eating food you really enjoy when you're satisfied. Hang in there :D Jayelle |
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thumper111 New Member 
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Hi Brandie, Don't worry too much about the weight gain. Jayelle was right when she told me to weigh myself 5 days later and it would be gone. I put on 6lb (had originally lost 10) but that six pound was gone by day 6. I'm due to weigh in tomorrow morning, but I cheated and weighed today. I'm down an additional 5 lb so I'm not unhappy with a 15 pound weight loss in 25 days. Thumper |
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Jayelle Distinguished Member
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Wow Thumper you are doing great!! Congrats on the wonderful progress you are making. Jayelle |
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yohkos New Member 
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Well I just finished my first go around after 2 trys in the past. I have to admit I do not do my 3 cheat days in a row. The diet is actually 14 days, so I limit myself to three cheat days throughout the diet. That way I found I do not get burnt out and if there is something planned, I use a cheat day and I just continue the diet from the day I left off. I found that I also do not cheat as badly this way and do not binge like I did in the past when the three cheat days came up all in a row and then gain most of it back (ugh). I hope this makes sense. Oh well, please do not scream at me because I am not going by the rules! I am one of those people that is not organized or super structured, so this works for me. What is this, a type "C" personality, LOL. I also take two hoodias in the morning and drink a 20 oz bottle of water before each meal and seems to help. Anyway it works for me and I lost 9 lbs for the first 14 days and I will continue on to another cycle. I am happy with that and have found this diet more enjoyable this way. For me this works because 3 cheat days in a row just calls for more self control than I can muster up. Now if I would only exercise more than just walking the dog, I will be good to go. Good luck everyone, I have enjoyed reading the posts and found it helps me to stay on this diet. I have 31 lbs to go but also had to get out of that mindset and just think one day at a time. I was reading the diaries from others and also Jayelle's entires has been a big encouragement. I was thinking it just wasn't meant to come off, but I like everyone else, I can't have gone overnight and realized from others, that 2 lbs here and there does add up one day at time. Before we know it, 3 months will have gone by and our little jeans stashed in the closet will finally fit. Good thing jeans never go out of style. Mine look like 80's jeans, but thats okay because I am older and can get away with looking like a grandma, cuz I am! But when I get down to my goal, I am purchasing one sexy pair of low riders! Love y'all |
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losingallofit New Member
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I have cheese on my plan too, and it's not cottage cheese. We eat cheese slices, so it's American, cheddar or mozzarella for us. We also get to put shredded cheese on one of our salads. My husband and I are on this diet and absolutely love it. We love seeing the progress, and after a few days, it is not hard at all. With the results we've had it is totally motivating!!We also walk twice a day. The fruit day is hard, as well as the salad day, but it's only for a day, and then we can get back to the regular diet. What is so great about this diet is the variety. Yes, I know that a lot of it is monotonous, but there is always something to look forward to. On Atkins, it was day after day of the same things. This offers changes every couple of days or so, so there's an end in sight. For our 3 cheat days, we went overboard, and gained weight. We didn't even feel good. We are happy to be back on the diet, it feels good to feel pounds coming off every day. |
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Jayelle Distinguished Member
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Hi losingallofit, the cheese discussion was from a couple of weeks ago when we were just discovering that there were two versions of the plan. The version that you are the following, the new version has this, the version that most of us who had been following for a while, the original plan, only allows cottage cheese and cheese with scrambled eggs. Glad to hear that you and your husband are doing well on the plan.. I wish you continued success. Jayelle |
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icn06 New Member
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1-Okay today was my 11th day on the diet (for the first time) and I decided to start my cheat days due to date issues (trying to make my next cycle on the diet end at a certain time)...In the beginning of the day I followed the diet then decided to make it my cheat day...and so I would have 2 and half cheat days until I start again...Is this okay? Also for future reference is it okay to only take 2 cheat days flat out or would that make it less successful? 2-Secondly, can I get some tips/guidelines as to avoid gaining any of the weight back during my cheat days. I've lost about 8 lbs and I really want to keep it off because I have a long way to go Thank you! |
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jillybean720 Senior Member 
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I'm sure they make the cheat period 3 days for a reason. It adds an element of calorie cycling to the plan. Since the 11 days of menus are pretty low-cal, you need this time of higher-calorie days to help bring your caloric average up to a more normal range. I don't think 2.5 instead of 3 days will hurt once, but I wouldn't cut the time short every cycle. If it were okay to cut it short, then it would be okay to cut it out, and the plan specifically says NOT to do that. Secondly, you more than likely WILL gain weight during your days off. However, unless you are eating 3500 calories MORE than your body burns in a day (times however many pounds you end up gaining), you won't be gaining fat. You'll simply be retaining water (since you'll likely be eating more sodium and other junk). The pounds you gain during your off-plan days will go away very quickly once you begin your next cycle. I went CRAZY on my first 3 days off and ended up gaining back something like 8 pounds. It was ALL gone after just 4 days back on the plan, and I was even down another pound after the next day. So, for advice, just don't go crazy. If your off-menu days consist of donuts for breakfast, Big Macs for lunch, pizza for dinner, and snacks of ice cream and potato chips in between, then yes, you'll gain back a lot of weight. Just be smart about it--sure, treat yourself to things you love so you don't feel deprived, but make sure you just have 1 servings of junk food, and make sure to eat nutritional foods (like fruits, veggies, lean meats, low-fat or fat-free dairy, and whole grains) more than junk. It's hard, but we have to remember that these 3 days off the menus are not a free-for-all...they're a time to practice the good eating habits we've established and make good decisions on our own, learning to incorporate additional foods and treats without going overboard. |
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icn06 New Member
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Thank you u've been really helpful :) |
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beegoood New Member
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Hi Everyone! I am 52 years old and have been on quite a few diets in my life, including Atkins, Weight Watchers etc. I love this diet because I am actually figuring out my shortfalls from previous weight loss systems. By reading the posts, it seems that a lot of people struggle with the "Cheat Days". I am going to share my opinions as well as what I do on cheat days and hopefully it can assist you with your challenges. I feel that i am pretty much like the majority of the people that diet. I am basically addicted to food, so it seems, and I love to eat way too much. Like most of us, I was thinking about my cheat days and what I will eat when they finally arrive. All of the sudden a light bulb came on and I had a very common sense revelation. I thought to myself, hmmmm, I don't want to ruin my 11 days of weight loss by doing anything foolish, so how can "I have my cake and eat it too?" What an appropriate metaphor for this forum! Anyhow, what I decided to do was to use the diet rules as a guide, for my cheat days. What I mean by that is that I made sure that I got my water/water products in each day, no matter what! The next thing that I did was to commit to eating whatever I want each day, but for one of my meals, not all four! Yes, I did say four! I kept my four meals a day, but one of them was just like a snack, such as an apple or peach. I did also munch on some peanuts too. I kept to similar or the same types of meals that the diet provides, for the most part. I had fried eggs in butter and sausage for breakfast one day. The next day I had a large nectarine for breakfast. BTW, they are great for a quick on the run breakfast! I always drink a full 16 ounces of water before breakfast and each meal. This really helps with the portion control, which has always been my problem in the past. One day I had a half a turkey sub sandwich. Another day I had Taco Bell meal. I had ribs and chicken at another restaurant. I ate my dinner and didn't gorge myself! I "Cheated" but I did not commit diet suicide. This is so important, as we all have to discipline ourselves to be successful and this diet gives us the tools and systems to adopt into our everyday eating habits, whether we are dieting or not. Heck, my spouse and I actually shared a meal the other night, as this place serves portions that are way too big. I saved $12 by doing that! I am certainly no expert, but I am focussed on what works and I hope this will give you something to consider, if you are struggling. I waited until after my first cycle to start exercise and now I do 30 minutes twice a day on a glider (No impact). I actually moved it into my livingroom, behind my lazy boys, so that I can watch television to keep the boredom to a minimum. OK, here is where I am on the diet. I weighed in at 262lbs at the start. I lost 11 pounds in week one. I also lost 1 lb. on my cheat days. That freaked me out! How cool is that? My goal is to lose a total of 62 lbs, so I have 51 lbs to go and I am giving myself another 6 months to do it in. I hope that is more than enough time, but we will see. I will be on this program for at least 5 more cycles, given the 10 pound per cycle average. Even though I have just lossed 11 pounds, I can already see my face thinning a bit. BTW, the posts that I read here are very inspiring!! |
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beegoood New Member
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Check out my post entitled, "Taking full advantage of "Cheat Days". I think it can help. Good luck! |
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CaitsLosinLBS New Member
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That's great about your weight loss so far, congrats!!! Thanks for the advice on the cheat days! |
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melleny4 New Member
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Hi, I am a newcomer, just started the diet today because of this awesome forum. I have gained 34 pounds in three years. Does anyone ever have lite beer on their cheat days? |
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Dobie Distinguished Member 
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melleny4 wrote: Hi, I am a newcomer, just started the diet today because of this awesome forum. I have gained 34 pounds in three years. Does anyone ever have lite beer on their cheat days? You are not supposed to, but as with everything on cheat days, if you enjoy the relaxed choices of food but keep to the same way of eating (four meals, don't stuff, 2.5 hours between, drink water, etc) you will reap the best benefit of the diet. For me, after I hit my first goal, I found it hard to keep so strict and I have relaxed. I now float in a 10 lbs range that I am happy with. When I relax too much (aka to much lite beer would be your scenario), then I go back on and float back down. One day I will put it in overdrive and drop to my next goal. The danger I have learned with beer, etc is the desire to snack and not stop at one. You feed your body calories constantly and it is not the best idea on an ongoing basis. Set a goal, and when you hit it, reward yourself with a night where you can drink and snack. IF you TRULY mean drink one lite beer with a meal on the cheat days and it helps you stay on the diet the rest of the time, I would drink it. Cheers! |
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susanleanne New Member 
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Hello Again Everybody, I am getting ready and geared up to get going on this however my hubby wants me to wait until after Thanksgiving ... we are in Canada and it is coming up on October 9. I don't know what to do cause I wonder how hard it will be to be sitting down at dinner with everybody and not be able to eat what they are having and no turkey sandwiches all week after .... lol I guess I just have to convince myself that skinny looks better than fat tastes ... lmao! Also did you all start on a day so that your cheat days would fall when you wanted them to or did you just start  It would be really nice to have my cheat days either fall on a fri, sat and sun or on a sat sun mon.I am so excited to be starting this and appreciate any comments or suggestions you have. How will you be dealing with holidays Any great strategies TIA!!! Susan |
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Hisgal Distinguished Member 
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Hi Susan, I just started this WOE again on Monday. (I was on it from June to October 2005). Most people start this diet on a Monday, so their cheat days fall on Friday, Saturday and Sunday. I pigged out the weekend before I started....just my dieting mentality. So, on Monday I was up 6.4 lbs from 4 days previous. I checked my weight this morning, after 4 days on the plan, and I am down 8.4 lbs.  Of course, I know that most of that is water weight, but it's good to have my binge eating disappear so fast.So, for Canadian Thanksgiving, so you do the turkey, potatoes, stuffing, cranberries and pumpkin pie like we do in the US? I wish I had good advice for that. It's on a Monday? If it were me, I'd eat my favorites and start on Tuesday. You can always short yourself a meal day at the end, so your cheat days are Friday, Saturday, Sunday. Or follow your 11 days and just have 2 cheat days on the first cycle, then start on a Monday next cycle. That's my 2 cents  |
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susanleanne New Member
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Hi Hisgal yes in Canada we do the turkey, stuffing, potatoes, cranberry, veggies, gravy, buns, dessert (pumpkin pie) .... the works oh and don't forget the brussels ... lol So anyway I made the whole dinner yesterday and we went over to a friends today for their thanksgiving dinner. I didn't go overboard but I did have my fill ..... did not eat until just satisfied ate a little extra .... but it was yummy ..... am going to start this week now that thanksgiving is over for me ..... am really excited and can't wait to start losing the weight. Am giving myself at least tomorrow to have a turkey sandwich or two then on to this fabulous WOE ...... I know it might sound like I am stalling but truthfully I just think if I get the turkey out of my system I will do better and not be tempted to cheat. Susan |
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Dobie Distinguished Member
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susanleanne wrote:
No, it totally makes sense. You have to set yourself up to succeed. My wife and I always start on Monday so our cheat days fall on weekends (we like Friday off too). Last year I had a trip in each month, Sept-Dec. For the Sept and Oct, we stopped the diet and got back on afterward. It slowed progress as I had to lose some "repeat" pounds, but I am okay with that. In November with the holidays, I knew I was in trouble to stay on it so having lost 25 pounds since August, I just bailed completely and enjoyed the holidays. Not a good idea since I gained most of the weight back. I do NOT recommend that nor will I do that again. I will temper it as follows: On the diet through out the holdiays so I don't have permission to go crazy. However, I will do it with leniency. If someone brings in goodies, I will take one to my desk and either make it my meal (pleanty of energy in those, I am sure) or have fruit and the treat. I will try to tell myself (and others) I am on a diet and pass whenever I can, but for those where I "can't" pass it up, I will not beat myself up. I figure if I am on the diet 7 of 11 days straight up and I adjust for the four or so times I allow myself to indulge, then I bet I will still drop. I will consider them special and savor the moment instead of downing five cookies without a thought. Hope this helps! Last edited on 12 October 2006 05:36 pm by Dobie |
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Dobie Distinguished Member
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Zandor - How was the first cheat weekend? Any tips for others? Good progress? |
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Zandor New Member 
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The weekend went really well acutually. Friday morning, the first cheat day, I was down 14.5 lbs. This morning when I weighed, I was only down 12.5, but I'm happy with that - I figured a lot is from Water weight that should not be hard to lose again. Don't really know of any tips except that I did not snack between meals, which I've always done, and I kept the portions small. It was hard to resist some things, but the end goal is worth it. I also tried to keep up on the water intake - I did not do it well, but I probably got in at least 6 or 7 glasses. Anyone else have suggestions on how to make it through a cheat weekend without gaining? |
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Scambo New Member
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Hi folks Myself and my girlfriend have just finished the first 11 day phase and we've each lost 7lbs so we're delighted. We haven't been hungry and with what we've learned we know we've changed our eating habits and our health for the better. My question is about the three days off and we'd be grateful to get anyone's advice on this although we know there are probably no right and wrong answers. Each diet meal seems to be either purely protein or purely carbohydrate and never a combination of the two. What have you folks done on the three days off? Have you continued with the all-protein or all-carbohydrate meals or have you abandoned any planning like this and just eaten as you did pre-diet? We don't want to put weight back on during the next three days so we'd really appreciate what has worked for you and we really would appreciate any answers even if it's that you ate fish and chips (french fries for those of you not in Scotland) for every meal for the three days off and lost another 2 lbs (which I'm hoping someone has )Another thing that I'd like to know is if anyone is aware of the ratio of solely protein and solely carbohydrate meals that people should eat generally. How many of one compared to the other should we be having? Again, we'd welcome any answers. Thanks to everyone who has posted on this forum. It was your posts that made us decide that this excellent and healthy diet was the way to go. Cheers Ken |
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Dobie Distinguished Member
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Here is what I suggest:
If you blow it, DON'T STRESS! My first cycle ever I lost 13 or so. Then I cheated like crazy (NOT doing the above) and put it ALL back on. It took the next cycle to get it back off, but then I kept it off. However, the way our bodies work, this is a time to reset and be sure you are not in a starvation mode, so do not plan on losing weight or you will force the starvation plateau. Best of luck, Dobie |
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barbienut75 New Member
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I followed this plan 2 years ago and have just started back this week. Last time, when I had my three days off I would keep a list during the 11 days of things I craved, and would plug them in on the 4 meals. I also only ate 1 thing at eat meal. Say for instance I wanted tacos, with guacamole dip. I would have like two small taco's for one meal, and then 1/2 cup of guacamole and a few chips, by time the 11 days rolled around that is all I could eat, very small amounts. I remember that is when the KFC snakcers came out and I saw the commercials, I wrote it down, and had one, and it was satisfying. I craved Twinkie, so I bought one and had it as a meal. I normally gained back maybe 2 or 3 lbs, but in 5 weeks I lost 29lbs. Just follow the basic rules, of water, stopping when you are satisfied, and try to keep up walking. I walked 1/2mile 2 x's a day the during the week. and one time on the weekends. Keep up the good work, I hope I do as well. I've been really good, tonight was the first time I got a little hungry, and I had a banana. |
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Scambo New Member
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Thanks Dobie and barbienut for your answers. I appreciate you taking the time to do so. We're on Day 4 of our second phase now after putting on 5lbs collectively during our three days off. However, that didn't disappoint us as, judging from posts on the forum, it's quite common. And we did push the boat out on our days off. Still, it's nose to the grindstone again for the next 11 days. Ken |
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kimi New Member
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Hello, i want to know what would be ideal diet on cheat days. i know that we can eat "normally", but is there any ways that is more ideal? Are we supposed to eat normal diet but it's still kinna healthy? Let's say fried chicken--how bad will the fat content contribute to the 3 days in relation to the next 11day plan? Or let's say clear noodle soup--it's got carb but not as fatty as fried foods. Is it a better choice? What kind of balance between fat, carb, and protein would be ideal? I just don't want to put the ones i just lost back too much though. Anyone experience what might be ideal diet for cheat days please share here. Kimi |
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Peter Founder, caloriesperhour.com 
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kimi, I don't want to discourage anyone from posting a reply here, but if you'll scroll down through previous topics... even onto other pages of topics... there are a number of topics on cheat days. Peter |
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kimi New Member
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Peter, I know what you mean. I've browsed through many posts in the forum. They are either a little vague or not as clear. I just want to know what's best to eat in cheat days without stuffing the plan up. I already lost 5kg........on day7!! and i'm serious about this plan and do all i can to make it work for me. I bought the book off the affiliate link here, why you make it like i shouldn't be asking important questions here? You want the forum to be so quiet and no more affiliate sales? Kimi |
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Peter Founder, caloriesperhour.com
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I wrote, "I don't want to discourage anyone from posting a reply here." I thought I saw some good information answering your question and I was trying to direct you to it to help you. You were brand new to these forums and I wasn't sure you knew how everything worked. The purpose of this forum is to help people, not to make sales. I had never even heard of FL4I before it became a popular topic in the forums. I'm sorry I posted, Peter |
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Dobie Distinguished Member
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kimi wrote: Are we supposed to eat normal diet but it's still kinna healthy? Well, "normal" diet sounds like you mean eat like we used to which is a bad idea. "Kinda healthy" is a great idea. What I do is drink the water, eat in four meals, but I eat what I feel like keeping each meal below 750 calories for me. Let's say fried chicken--how bad will the fat content contribute to the 3 days in relation to the next 11day plan? Remember the foods that are "always" banned include fried foods. Do I eat them sometimes? Yes, but I have lost 50 lbs on this so feel a bit cocky. I can tell you, it hurts my weight loss, but I can maintain. Noodle soom is a much better choice...just watch your quantities and stop when you are satisfied. What kind of balance between fat, carb, and protein would be ideal? I just don't want to put the ones i just lost back too much though. Focus more on the number of meals, drink your water, and stop when you are satisfied. Ideal is to add fruit and veggies to each meal to help fill you up with the good healthy food. Good luck! |
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Dobie Distinguished Member
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kimi wrote: I bought the book off the affiliate link here, why you make it like i shouldn't be asking important questions here? You want the forum to be so quiet and no more affiliate sales? I don't think he means not to post at all. In fact, I know I have answered this same question twice. However, I searched on cheat days and after 7 pages of results, I did not find it. So I for one don't mind you asking again, but Peter has a good memory and is right about it being addressed already. |
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Dobie Distinguished Member
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Ooo! I used Google and a complex string using words I knew would be there so no way would you have found it. BUT it is worth a read: http://www.caloriesperhour.com/forums/view_topic.php?forum_id=28&id=1518 |
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Be123 New Member
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Hey all, I just finished my first cycle and lost about 15 lbs. Iwalked everyday for 60 mins straight so i guess that helped. Now im on my cheat days period and I was wondering if you pros could tell me if what im planning on eating is either completely wrong or right. 1 day - Pizza, Fruits, Bran toasts and some lean chicken. 2 day - (going to a party for 1 meal), fruits, ice cream + fruits, vegetables 3 day - subway - fruits, remaining pizza, lean chicken or turkey. This is my plan so i would like some feedback if either im completely blowing up all the work i did or im on the right track. |
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sunshine Distinguished Member 
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Be...many of us see a rise in the scale weight after cheat ...Choice days....but it usually disappears somewhere in the cycle and we lose more...so do not be alarmed if you are one who gains back water. After afew choice cycles you will see what works best for you....it is important to have choice days to shock the metabolism...but each person has to figure out how "big" a shock they need....lol Your plan sounds fine...just try it and see. SS  |
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ziera New Member 
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I had hoped I'd find advice on how to deal with the 3-day diet break. But it seems there are a lot of differences of opion. Of course the 10 Diet Rules or the 11-day Diet mentions nothing about how one you should eat on those 3 days. 1. Do you follow the Diet Rules 2. Do you eat all you want and risk putting all the lost weight back on What I have done is email Customer Service at FL4I in hope that they will expand on how to eat etc. on those 3 days. Wish me luck  |
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kitty Distinguished Member 
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ziera~hi and welcome. on your cheat days you can eat anything you like. try to keep 4 smaller meals and contiue to drink your water. and yes you will put on weight back. i have found the less weight i lost on cheat days the less weight i lost on the next cycle. but that could just be me. so if you are craving any particular food, the cheat days are there for that. so go ahead, have a piece of cake, pizza, can of pop...enjoy! Kitty |
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ziera New Member
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Thanks for the reply Kitty. and yes you will put on weight back. i have found the less weight i lost on cheat days the less weight i lost on the next cycle. but that could just be me. I am confused about underlined explanation. I can't imagine you losing weight on your cheat days. Thanks again for the help. |
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kitty Distinguished Member
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what i meant to say..if i only GAIN one pound during my cheat days, then on the next cycle i only lost 3 lbs...but if i GAINED 3 pounds during my cheat days, then the next cycle i lost 6 puonds. is that better? Kitty |
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ernestzezel New Member
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Hello everyone, I have been using the diet generator for ten days now and am about to complete the first cycle. The problem I have is regarding the cheat days. For multiple reasons I would rather they fall on Saturday - Sunday - Monday, but right now I am on Monday-Tuesday - Wednesday. Anyone have an idea on how to best make this switch.? I think should either shorten my first cheat period or start a cheat period early essentially doing a nine day insead of an elven day cycle, but I am not sure if either of these options are better. Please advise if you can. |
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kitty Distinguished Member
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you would want your cycle to start on a tuesday, if you want you cheat days to be sat. sun. mon. so you could start your cheat days today and you new cycle on tues. or start tomorrow and have 2 cheat days. hope that helps. kitty |
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nikki New Member
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hey guys, im new to this forum but i have just finished the second cycle of FL4I the question i have is: how much weight do you gain on your cheat days? im just wondering because after my first set of cheat days i LOST 1 pound...and now im on my second day of my second set of cheat days and i have already GAINED 1/2 of a pound....has anyone else experienced this? |
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ernestzezel New Member
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kitty wrote: you would want your cycle to start on a tuesday, if you want you cheat days to be sat. sun. mon. so you could start your cheat days today and you new cycle on tues. or start tomorrow and have 2 cheat days. hope that helps. Thanks Kitty. I will start my cheat days today at a wedding. I hope starting them early for the first run doesn't ruin my progress. I lost about ten pounds in the first nine days |
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kitty Distinguished Member
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ernestzezel~ wow 10 pounds in you first cycle...that's amazing. congrats!! enjoy your cheat days, you have earned them!! continue to eat 4 meals till satisfied and drink the water. you should post in the general discussion thread. that is the busiest thread. Nikki~ i have never lost on any cheat days. i have had 1 1/2 - 3 1/2 pounds weight gain on cheat days. but i always lost that weight after about the first 2-3 days of the next cycle. i started my cheat days yesterday and i gained one pound. some people just do one cheat meal a day on their cheat days. |
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koreanbbqlover New Member 
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After my first cycle I lost 7lbs. On my first cheat day cycle, I gained 5lbs. I am now on my 2nd cycle and have lost the 5lbs I gained from the cheat days. When I'm not dieting, I usually always stick to whole grains or whole wheat ONLY. I try my best not to consume any refined sugars or white carbs. I am Korean and I even switched white rice with brown rice. I also think that the thing that realllly gets to everyone about weight gain is eating too late at night. Your metabolism slows down at a certain time at night and if you eat a meal, it'll affect your weight loss. Did you know that you do not burn fat while exercising? All exercising does is trigger your hormones. You can burn 3000 calories but you can weigh yourself right after and weigh exactly the same. Fat burning happens through SLEEP(naps don't count really). If you do not get good sleep hours(7-9 hours), it will greatly affect your weight loss. |
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TheNewInstantClassic New Member
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You guys are making me look horrible.  When I'm on my cheat days I let nothing inhibit my food choices, and thus the reason for a big weekend gain... However it seems to be just the shock my system needs to keep the fast weight loss going for the next cycle. Obviously once I get down to a healthy weight, I won't be going overboard like I do on cheat weekends anyways (because hey! I'll be a sexy beast!!!!). What do you guys usually eat on your cheat weekends? Gimme a clue here!! Instant Classic needs your help!  I'll even send you all BEST WISHES!! How can you refuse that??"The NEW Instant Classic" Steve Anderson Minneapolis, MN |
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kitty Distinguished Member
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Hi Steve. What I like to eat on cheat weekends is bread. Cinn. raisin toast with butter. Pizza, sometimes pasta.. I also like choc., brownies, cheesecake, licorice....cookies...Now i don't eat all of these things in one weekend, but i crave these things. I have been having all my meals cheat meals. But now I am going to try and have 2 meals cheat and 2 meals from the plan. I tend to gain the most weight back after the first day, and get a little scared and pull back some on the other 2 days.Kitty |
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StillaKiwi Distinguished Member 
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Steve - I used to plan my cheat days with military precision. I would prebuy the food that I HAD to eat on my cheat day. And sometimes I would run out of time and there would be still food left to eat. And so I would eat it and feel sick. Gradually I planned less and less. I still have the things that I missed while on FL4I (ie this Wednesday I am having KFC cause its seems every six months I obsess about and I have to get it out of my system) but I don't buy things ahead of time. Now I just eat what I fancy. I have chocolate and liquorice allsorts (mmmmm) that I brought back from NZ that I haven't touched yet. Funnily enough cheat days are where I probably learnt the most. Because there is such a short time to cram in the food I wanted I had to think carefully about what I wanted. And it made me realise that a lot of food is just food and it will be there next week, the week, next year. I don't need to it all NOW! And as I progress on the diet I less and less wanted to feel the way I did after eating too much. So now I tend to have AN indulgent thing a day and the rest relatively healthy. Cheers Joanne |
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TheNewInstantClassic New Member
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These are great tips! Though this is turning into another weekend like the last cycle's cheat weekend, I have MORE than enough confidence that I can hit my goal and even surpass it like I did the last two times... though I don't want to turn this into habit. I'm living in a house where people make it 1,000% harder on these weekends to be relatively good. The food choices they make include me, but are NOT good at all. Let's put it this way: I'm surprised I haven't had more cheat days due to the temptations they keep in this house. XD There's nothing wrong with working harder for what I want, because it'll make it that much sweeter when I get there... I just wish they'd be a little more considerate towards my choices for needing 'responsibly healthier' choices for weekends like this... Hot dogs are, in fact, NOT a healthy alternative. XD "The NEW Instant Classic" Steve Anderson Minneapolis, MN |
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sunshine Distinguished Member
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I can totally relate to every word..Stilla...that was me too...cheat days were too short...but I soon found that I felt awful and that things started to taste not as wonderful as I had been imaging for 11 days. I eventually came to the same plan of one great meal or a few smaller treats per day...no more gorging like I would never see another meal..heehee Infact "choice days" can become good practice for eating after the diet...normal eating. This diet plan has changed my tastes and I just feel better and prefer protein with some good veggies or an apple. I don't have to make myself eat this way...I just naturally want these foods now! Makes it easy. And like you said...I do NOT like the overlystuffed feeling anymore...UHG! Great thoughts, Joanne...thank you!! Steve...there are healthier hotdogs...you can buy turkey dogs or natural ones...they are allowed as a "sausage" choice....even the bad ones. Life is not going to make eating healthy easy for anyone...just look at how overweight Americans now are and there are fast food places on every corner and the food is cheap....but it can be hard when family members try to get you to eat stuff that is not on the plan...very tempting too. Hang in there...you can do it! S S |
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TheNewInstantClassic New Member
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Oh believe me, hanging in there will not be a problem for me! Giving up isn't in my little black book of phrases anymore, and I'll be d***ed if someone tries to add it... "The NEW Instant Classic" Steve Anderson Minneapolis, MN |
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persimmon rose New Member 
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Hi, I just read that you mentioned hot dogs count as a sausage choice, but where would I have been able to find that info? Thanks! Persimmon Rose |
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sunshine Distinguished Member
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Persimmon...sausage is meat stuffed into a skin...hot dogs are a type of wiener sausage originating in Frankfurt Germany.,,,the ones in Germany are so delicious!! We eat all kinds of sausages on this plan. Since we are global...folks just eat whatever sausages are in their location. Our results have been the same no matter what sausages we chose. Most of us chose the less fatty and greasy one..just because they digest better and are healthier. S S |
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persimmon rose New Member
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Thanks Sunshine! I am off to do my shopping this morning so that will be helpful. I would assume no bun ~ correct? Also I only have done one menu but I am not seeing any red meat, steak, burgers? Do they come later? PR |
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sunshine Distinguished Member
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Right...no bun There is deli roast beef on the menu choices...and pastrami. for red meat. The food selections you see on the Diet Generator do not change...they will be the same. The food choices you make for each cycle will change your menu and each menu you generate will be unique even if you choose the same foods each cycle.Last edited on 28 February 2009 02:24 am by sunshine |
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xLolZx New Member
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Hi, i know this is kind of old but i really need help... I'm new to this forum and to the FL4I diet and i was wondering, is it really necessary to have 3 cheat days? What happens if I keep going with the diet without them, does the diet ruins? Also, if you've used both Beyond Calories and FL4I, which one do you prefer? Because I'm about to start the diet this saturday and i don't really know which one to do. |
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Annie Distinguished Member 
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xLolZx wrote: Hi, i know this is kind of old but i really need help... I'm new to this forum and to the FL4I diet and i was wondering, is it really necessary to have 3 cheat days? What happens if I keep going with the diet without them, does the diet ruins?Hi x and welcome! The BC does not require you to take the 3 cheat days, whereas the FL4I Diet Generator (DG) does. Some have skipped one or two days to re-align the 11 day cycle to be compatible with their schedules, but, the general consensus is that the 3 days off the diet are meant to be part of the calorie/carb shifting that makes the plan work so well. If you check out the General Discussion thread - just yesterday MakingMusic outlined what she did on her CD weekend to maintain her weight loss and never even gained one pound. I did several DG cycles before I started doing the BC. I much prefer the BC and I think it works better for me, but I am really glad I started with the FL4I DG. It taught me a lot about how to eat differently to achieve results. I don't think I would be nearly as successful with BC had I not tried the other plan first. May I suggest that you pose your question on the General Discussion thread, as that is where everyone checks in almost daily. You are certain to find lots of friendly support there. Also check out the Diet Tips and Guidelines and the Recipe threads for helpful hints on making the plan work for you.  Annie |
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xLolZx New Member
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Thanks for replying Annie , i'll post the question on the General one right now |
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frauilsa New Member
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Hi everyone! There was a very interesting post a while back from Yohkos which basically stated that he/she breaks up the 3 day cheat day within the 14 days. I have to admit I do not do my 3 cheat days in a row. The diet is actually 14 days, so I limit myself to three cheat days throughout 14 days diet. That way I found I do not get burnt out and if there is something planned, I use a cheat day and I just continue the diet from the day I left off. I found that I also do not cheat as badly this way and do not binge like I did in the past when the three cheat days came up all in a row and then gain most of it back (ugh). I hope this makes sense. So, to make something like this sensible, I would wonder if this schedule would be effective: 1 cheat day before fruit day, 1 cheat day before vegetable day and the last cheat day a day or two before your final 14 day. Has anyone tried it this way or up to the challenge? I'm in my first cycle so I dont want to mess with anything for at least 2-3 cycles ;D |
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webfairy Moderator 
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Frauilsa - You are changing the dynamics of the diet by separating the cheat days into individual days spread out. The CDs are supposed to be taken together so your body reacts when you go on the 11 days IN A ROW meal plan. You won't have the same results by changing the diet. However, you can try it and see how it works for you. I think you should do the diet as it is outlined if you want to achieve the best results. That is my two cents. |
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frauilsa New Member
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Webfairy: Oh I know - i have done this diet years ago when it was called WL4I so i'm well aware of how the cycles are outlined. I was bringing this up because I found it to be an interesting post from Yokohno who had an interesting way to approach/modify the diet considering that he/she had decent results. Honestly, I have never heard/tried/entertained the though of this way before - I think the trick is to have the cheat days be sensible ones and not a free for all either which way you do this diet or way of eating. I was asking if anyone else had tried it this way and seen any results - negative/positive? As I stated earlier, I am on my first cycle so i obviously do not want to experiment this early on - that would be foolish. |
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webfairy Moderator
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Well, that would be interesting to see if anyone has done this and what results they had. |
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webfairy Moderator
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Frauilsa - I have never heard of anyone doing that and so I went back and read Yokohno's post. She said she lost 9 lbs. in the 14 days still. I find that interesting, but not sure it is not because it was his/her first cycle, where you lose the most anyways. I still think splitting them up defeats the purpose of continued cycles, and I don't see Yokohno posting as to any future cycles of this on that thread so don't know what the end result was there. But I may try this just for fun and see what happens since I am on maintenance. I could stand to drop about 3 or 4 lbs. right now. So I'll let you know. |
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shiri New Member
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Hi, I'm starting my first CD tomorrow and I'm pretty scared, especially since I hadn't lost any weight this cycle (my first cycle) and so I can't afford to gain any weight. I guess I just want to know what my limits are?! Coues I know I'm not spouse to eat too much and things that are too fat but I can't be on a diet, and well… that’s a little confusing… |
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webfairy Moderator
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Shiri - For your cheat days, continue to eat 4 meals a day, and drink your water, too. Eat only until satisfied, same principles as the diet. Whatever you choose to eat, make healthy choices. Choose veggies, fruits and lean meats as opposed to starchy foods, potatoes.., no deep fried foods, no sweets like cookies, cakes, etc. Since you haven't lost anything yet, you don't want to gain anything. Your body could just be getting used to your new way of eating, and next cycle you could see a nice loss. So keep that in mind and hopefully a new cycle will do the trick. Don't be afraid to ask questions if you aren't sure. The general discussion thread had more people answering questions so you may want to post in there and meet the others and get their feedback, too. |
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Karapn New Member 
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shiri - Hello. I haven't been on for a couple days and haven't gotten to all the messages - so you may already be feeling better, but just incase you're not I thought I'd add my two-sense. I've read webfairy's advice and I agree. Plus - as to the water. That's pretty huge that you are only managing 5 glasses daily. I've had a water problem my whole life (not drinking any) and it is very possibly that you were dehydrated to begin your cycle and are still dehydrated. That could definately affect your results. Also, if you aren't drinking all that water - you most likely are eating more than you would if you were drinking the 10 glasses (+ other drinks) and were re-hydrated. Am I being clear or just rambling...not sure? Anyway - stress can also make losing weight difficult and if you only need to lose that little bit of weight than it can come off even slower. I would suggest the following: drink your water relax and let yourself just feel good for the better way you are eating and how it makes your body feel Always - only weight yourself the morning of your 1st cheat day and the morning of your next cycle. It should help you relax as amazing things can happen overnight and daily fluctuations can drive a person batty. I hope this helped. Good luck! |
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shiri New Member
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Hi, it's me again... actually I haven’t been doing that good, I gained about 3 pounds during my CD's even though I eat pretty healthy and followed the rules. But I'm not worried about that and I hope this cycle I will lose something! Thank you all any way it is a lot easier to have someone to go to and to help me stay optimistic. So once again thanks' to all and to all good luck! P.S. That means that now I have to lose about 16 pound's |
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Missy Member 
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Shiri, the same thing happened to me. I figured out that my portion sizes were the problem! This is my second cycle, I have cut my portion sizes to 1/2-2/3 of what they were last time and now I am losing weight. I think the whole "satisfied" thing is confusing. When I think of being "satisfied", to me that means I'm not hungry at all anymore, i.e. my stomach is no longer empty. But I think they actually want you to leave your stomach partially empty by the end of each meal, which isn't really "satisfying"...but it works better. |
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shiri New Member
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Actually I taught about it just today and so I will try to be "satisfied" with smaller meals, even though I never taught they where to big to begin with but what do I know, I mean something is definitely not working!... my only problem with smaller meals is that I don’t know if I'm satisfied and so I'm hungry more often, sometime I finish all of my meals before seven thirty and when I go to sleep at 12 or 1 it's really a problem! I mean I can't tell if it's enough until like an hour later (that has actually been a problem with me, that I can't tell if I'm hungry or full until I'm really hungry of full).the good news is that I'm drinking a lot more and I'm pretty proud of myself... so to sum up I will try harder and eventually I guess I'll get the hang of it. thank's |
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