First day of sway diet -- feedback, please?

No breakfast.

Lunch (12:30)
1 slice white bread
1 slice processed cheese
1/3 cucumber with peel
1 med apple, peeled


Snack while preparing dinner (6 p.m.)
1/2 a thin one cinnamon raisin bagel with 1 tsp 95% fat free cream cheese


Dinner (7:00 p.m.)
2 corn taco shells
1/2 cup white rice
1/2 cup sautéed peppers in 1/2 tbsp. unsalted butter
1/4 tomato
2 tbsp. fat free sour cream
1 slice swiss cheese
7 tater tots (from my kids dinner, oops -- sent me over my sodium & fat for the day)

bunches of peppermint throughout the day

totals:
total fat - 35
sodium - 976
protein - 29
cal - 973

I'm not sure how to raise my calories without raising my sodium and fat. Or how to raise potassium to acceptable levels.

As an aside, I am SHOCKED at how much sodium were in 7 small tater tots. Shocked and appalled.

Thanks for any feedback you may be able to give me :)
Angie

Hi! I'm still learning the diet too but here's what I see...don't worry about sodium, atomic thinks it doesn't sway at all. Can you eat more at lunch? More bread, add country crock or something?

Oh yes, I was going to eat 2 slices but was concerned over sodium....good to know! That will definately help get more calories in. :)
Angie

Coconut water has tons potassium

Soda (not diet) is a great way to add cals without fat or protein, or fat free candy like twizlers or starburst. You do need to up your cals to the 1500 range. Wine also has empty cals.

You can eat more fat than 35 g!! The range is 25-60 g.

You also need 40-50 G protein. Egg whites are full if protein, as are beans or peanut butter.

I don't think sodium sways at all and wouldn't worry about it.

Oh yummy I didn't know star bursts were fat free. I also didn't know that about regular soda. Yay! Thanks Carmella!

Pumpkin Apple Granola Bars recipe from Pillsbury.com
Here is a good snack , 220 calories, 4g of protein.... Pillsbury.com has a lot of great recipes with nutritional info and servings. I have been using it (plus other ways) to make my personal menu.

I ate the same thing every day, except for dinner, during my attempt month (I like routine)! Made it easier to keep track of my numbers. I normally eat a very paleo diet (low carb, no dairy, high fat, high protein). I did not keep track of sodium at all.

Breakfast: Nothing at all

Lunch: Yoplait Light, double shot of espresso with paleo creamer and xylitol, frozen mixed berries with aspartame (1 cup), Kraft Easy Mac & Cheese cup (2.5oz), frozen peas (1 cup), 1 cup water with Metamucil, 1/2 cup applesauce with cinnamon
calories: 594 protein: 18 fat: 7.5

Dinner: Whatever veggies (usually roasted) cooked with dinner (2 cups) plus 1/2 serving of meat or fish (1/2 cup max and not beef), 1 cup water with Metamucil
calories: ~500 protein: 30 fat: 17

Snack: Cucumber slices with 2 tbsps red pepper mayo dip
calories: 220 protein: 1 fat: 22


Drinks throughout day: Crystal Light (2 single packets), peppermint tea with xyitol
calories: 30 protein: 0 fat: 0

Drinks at night: Crystal Light (single packet) with 1 of shot vodka, 1 diet soda with 1 shot of vodka
calories: 200 protein: 0 fat: 0


Totals for the day:
calories: 1544 protein: 49 fat: 46.5

LE Diet ranges:
calories: 1500-1800 protein: 40-50 fat: 25-60

I would say you definitely need to add more fruit and veg, and the minimum amount of protein is 40g so maybe add some more cheese/dairy/beans/chickpeas if you like this? As you have said, your body needs more food than this. You could easily add in a coconut juice and banana which will both add some potassium if you like these? Someone has already recommended the sodas which are good to add if you like these.

You could add a veggie soup and a big salad to your lunch, which will be a little more filling.

it does take a little time to get used to the diet but you will get the hang of it soon and it will become easy to you :) plus there are the options of buying atomics diet plan and there are also plenty of threads on here where people record what they are eating which will give you more ideas.

Fantastic advice! Thanks so much :)
I only have a few weeks to do my sway (I know, not very effective, but some try is better than no try), which is why I didn't buy the plan.
Now, of course, if we don't catch the egg next month, then I'll have another whole month of playing with the diet/excercise before being able to try again.

I'm going to make some alterations to my totals to increase the fat and protien (and of course, calories). Especially if the exercise is going to drive all of that down!

Thanks again!!!
Angie

As a treat for empty calories a glass or two of white wine is good (and sometimes much needed!) x