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Basic Rule #1
1. Eat exactly what is assigned. Don't substitute.
Use your best judgement and refer to the basic rules to help you stay on the diet.
- Meat protein can be substituted with a chicken, turkey, fish, shellfish, or
veggie protein (see the vegetarian link for a list,
for any lunch or dinner meal.
- Poultry protein can be substituted with a fish, shellfish, or veggie protein,
for any lunch or dinner meal.
- Vegetables listed can be substituted with a similar
veggie if allergies or unavailability prevents you from having what is listed.
- Grapefruit may be replaced any day by fruit in season
(read fruit link)
"Q: Are there no substitutes whatsoever permitted on the diet? Suppose
I cant get one of the foods listed?
A: In one form or another, this is probably the most frequently repeated question.
While it may seem like splitting hairs to some, I think it is important to follow the diet as written. Your attitude toward
a diet is an important ingredient in the success or failure of that diet for you. When you start playing fast and loose with
it, youre on your way off the Diet. (p.32)
"Of course, as I have said elsewhere in this book, common sense is also
an important ingredient in the SMD. If, for some reason, you are stymied and cant get the spinach or zucchini that is called
for that day, then obviously the sensible thing to do is to substitute a similar food from another day". (p.33)
One of the greatest features of this diet is that
everything has been carefully planned out for you. You are supposed to simply
follow the diet as written, and not make any substiutions, for the plan to work most effectively.
However, many members are always looking for ways they can change the
diet and make it their own!
Keep in mind that once you start changing things around, it can be difficult
to be strict and disciplined when you need to.
"Q: Im allergic to grapefruit , and I hate zucchini. Do I have to
eat it if I dont like it?
A: Same old question again in a slightly different guise. If youre allergic to grapefruit or
anything else on the Diet, of course you dont eat it. As for not liking what is on the Diet, thats something else again. Obviously,
you arent going to stay on a diet long enough to profit from it, if you gag every time you think about zucchini or green pepper,
or whatever. By the same token, remember that part of the purpose of this Diet and, certainly and important aspect of its
ultimate value to you, is that it should help you to change your eating habits. If youre going to give up some of those golden
oldies, youre going to have to be developing enjoyment in new tastes. Teach yourself to like some of these foods, if you dont
already". (p.34)
Members Suggest:
"I have substituted vegetable myself with good results.
Just be sure to substitute something similiar for example as with the spinach, if you don't like it, use broccolli or some
other dark green vegetable. Good luck to you" - Debbie
"No modifications that I know of.
However I have made some of my own. I will use low cal dressing but I use it sparingly. I read the labels on everything I
buy and I won't buy anything that has too much fat or too many carbs. When purchasing bread I buy whatever has the most protein
and fewest carbs. If you keep any modifications in perspective and still lose weight then I figure there is nothing wrong
with that. Some people say they are hungry on this diet but I have found that if I eat enough meat each day, the protein will
sustain me. Common sense without justifying a way to cheat in a bad way works for me. Some people will justify in their heads
that a small piece of cake or just one candy bar won't hurt them but I have
found that it does. After going without sugar
and fat for so long I feel great and if I do take a little in I can really tell a difference in how I feel. The closer you
stick with this diet the faster the weight comes off. Also the more excercise or activity you do in a day helps. This diet
is pretty basic so I doubt any new products that are on the market today would make it as part of this diet. I have read the
labels on Atkins products and I have found
Atkins to be too expensive. For example Atkins bread was $6 a loaf and it was
very small. Natures Own has high protein bread for less than half that price and it's a bigger loaf. Nature's Own Healthline
Wheat and Fiber bread has 6 grams of protein, 7 carbs and 60 calories. Even Nature's Own regular wheat bread was just as good
on the label as Atkin's bread. So anyway I suggest reading the labels
and make an educated choice". - Debbie
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