I am just getting started with Alli. I plan to follow the weekly menu. But I find myself clicking on the substitute option on a lot of the meals. My question is, do I need to calculate the calories and fat grams when I substitute or are all the meals that I chose already at the right calorie and fat grams for my meal plan?

Thanks

Your substitutions should be at the correct amounts for your level.  However, you can always check one or two meals just to be sure.

Many people choose to do ALL their meal planning on their own and don't use the Sample Menus at all.  Some use the Samples as a pattern for how to distribute calories and fat throughout the day; then they substitute similar types of foods that are easier to prepare, or less expensive or whatever.

Some folks also use the Exchanges to plan their meals.  The Exchanges are listed in Section 5 of the Healthy Eating Guide.  They're groups of foods that have relatively the same amount of calories and fat.  If this appeals to you, there's a chart on p. 20 of the Healthy Eating Guide that lists the number of Exchanges from each group -- at each alli calorie level.

There's really a lot of flexibility with the alli Program.  For those who like a lot of structure there's the Sample Menus, for those who want to do the planning they're welcome to do it on their own.

Please let me know if you need anything else.

Pat Baird, MA, RD, registered dietitian

 Thanks! That really helped. I think would I will do, is follow the menu for a few weeks. I am not really a good cook...infact I dont do a lot of cooking. But if I follow something I should be able to learn and then go on my own after that. Thank you for that advice.

 I looked at my Healthy Eating Guide book at home. Its the green one? and I did not see the chart on p. 20. Is it on the website?

Oops!  My error...it's page 18 of the Healthy Eating Guide and, yes, it's the green one.  The page before also gives some nice tips on "Planning Your Own Meals."

Pat

Toireasa:

 I looked at my Healthy Eating Guide book at home. Its the green one? and I did not see the chart on p. 20. Is it on the website?

 Hi, I'm new to Alli and have a lot of questions, the most important to me being the planning aspect of meals. I have a very busy schedule with a lot of variety of activities, I don't really cook anymore, and have failed previous programs b/c pre-planning meals just does not work for me. I hate having to come up with a list and going grocery shopping and spending lots of money and then finding my plans have changed and I won't even be eating at home. I can pick healthy choices, but I really need spontaneity and flexibility. If I'm eating at home, I can eat TV dinners or choose something healthy I already have on hand that fits with the plan last minute- that's no problem. Its when I'm out and about that or we suddenly have plans to go to dinner and don't know where we'll go, that it becomes a problem. I also hate bringing my lunch to work. Is it possible just to pre-plan the number of calories and fat grams for each meal or snack rather than the actual meals themselves to allow for more flexibility and can I be successful that way?

I've searched the posts and can't find anyone who has the same concern!

bethdoshay:

 Hi, I'm new to Alli and have a lot of questions, the most important to me being the planning aspect of meals. I have a very busy schedule with a lot of variety of activities, I don't really cook anymore, and have failed previous programs b/c pre-planning meals just does not work for me. I hate having to come up with a list and going grocery shopping and spending lots of money and then finding my plans have changed and I won't even be eating at home. I can pick healthy choices, but I really need spontaneity and flexibility. If I'm eating at home, I can eat TV dinners or choose something healthy I already have on hand that fits with the plan last minute- that's no problem. Its when I'm out and about that or we suddenly have plans to go to dinner and don't know where we'll go, that it becomes a problem. I also hate bringing my lunch to work. Is it possible just to pre-plan the number of calories and fat grams for each meal or snack rather than the actual meals themselves to allow for more flexibility and can I be successful that way?

I've searched the posts and can't find anyone who has the same concern!

Yes, a number of people actually have the same concern.  They want more simplicity and flexibility.  Take another look at the post I wrote above.  The Exchanges may be just the ticket for you.

There's a bit more than just calories and fat.  There's the idea of choosing a variety of health foods from all categories.  That's the beauty of the Exchanges.  They tell you how many servings from each group to have for the DAY, and then you can spread them out as you like.

The frozen meals are fine but keep in mind they tend to have a lot of sodium.  For many people sodium tends to retain water and that will hide a weight loss.  You'll also need to add something else - like a salad with LF or regular dressing - to round out the meal.

I hope this helps.

Pat

 Hi, Pat,

I'll try to keep TV dinners to a minimum- I certainly don't want to hide any potential weight loss! I'll also always include a veg. & fruit with them.

Thank you so much for your help and advice.  I'll have to look at the guide again. I thought the exchanges meant you still had to pre-plan- you were just substituting for items you preferred.

I'm on summer vacation at the moment, but as of late Aug. my life will become CRAZY busy. I won't have much time to check posts on the message board, but I'll try b/c I think this kind of support could make a difference between sticking to this program and letting it go.  Thanks again!

Beth

bethdoshay:

 Hi, Pat,

I'll try to keep TV dinners to a minimum- I certainly don't want to hide any potential weight loss! I'll also always include a veg. & fruit with them.

Thank you so much for your help and advice.  I'll have to look at the guide again. I thought the exchanges meant you still had to pre-plan- you were just substituting for items you preferred.

I'm on summer vacation at the moment, but as of late Aug. my life will become CRAZY busy. I won't have much time to check posts on the message board, but I'll try b/c I think this kind of support could make a difference between sticking to this program and letting it go.  Thanks again!

Beth

 

 

Glad this was helpful.  You can use the exchanges either way: to pre-plan and entire menu for the day or to give yourself a certain amount of each exchange at each meal.  That would mean you might allow  few more grains at dinner and fewer at breakfast; and one or two for lunch.  Then when it comes time for that meal, decide which grain (could be bread, rice, cereal, etc.)  you'll have -- and how much.

This is a great time for you to make your plans -- and write them down! - so when things do get crazy you'll have a strategy for handling meals whether they're at home or at work or wherever. 

And, Yes, the boards can be a big help for managing different situations.  We're always here for you!

Pat

 Yes, it's a good idea to plan now. What I've been doing this week is sort of "pre-planning" throughout the day for each meal as I go. As I grab different items I have around the house for meals, I just add them onto my nutrition log, so I'll have a list of specific foods I like to choose from when I do get busy, I'm writing down what I eat, and I'm not having to deal with a pre-planned weekly menu. Because I'm eating most of my food at home right now, I'm having no difficulty sticking to 1600 cal./54 gms fat a day. I'm finding myself having to add a little extra to meet the quota. I'm not hungry, I'm not craving anything, and I don't know why! But, I hope it lasts!

Excellent!!!  All the things you're doing are terrific, and I'm delighted you're doing such a good job at maintaining the Nutrition Log.  This will come in very handy when your schedule gets crazy again.  They will be a handy reference for meal planning -- and you'll have a fairly good idea of what to keep in the house, and what to have when you're eating out.

The other good thing about the Log - as you know - is it show's if you are not getting enough of certain nutrients and you can build in certain foods to keep your Nutrition at its peak.  That's the other thing about the Exchanges: they show you how many servings from each food group to have each day and you can work them in at your preference.

Keep me posted!

Pat