The Qsymia Food plan is based maximizing the effects of the drug combination by reducing foods and drinks that cause hunger(carbs) and increasing those that produce fullness (proteins, fruits, vegetables and few low glycemic index carbs).
Most carbs are restricted during the first two weeks. A few carbs are permitted such as rye or whole wheat breads. Rice, pasta, potatoes and sugars are still restricted for the first 14 days to only 2 or 3 days a week. Fruits are
unlimited except for watermelon and the tropical fruits: bananas, pineapple, mangoes, and all dried fruits.
Here is what is eliminated completely for the first two weeks:
• No sugar, dextrose, sucrose, honey, molasses, corn syrup, high fructose corn syrup
• No pastas, white rice, potatoes, yams, etc. Limit bread to rye or whole wheat bread and at the most 2 slices a day
• No food from fast food restaurants (except salads)
• No trans fats, including hydrogenated or partially hydrogenated oils.
You can have: breads, low carb wraps or pitas, sandwiches, low fat cheese, most fruits except for bananas, mangoes, pineapple, and raisins
When you see a chapter titled, “What’s to Eat,” you are probably expecting to find pages and pages of recipes, daily meal plans, and special foods that require shopping and cooking. You should eat what you like to eat and what you are accustomed to eating– only eliminating one or two of your problem foods and beverages. Keeping the food and beverage changes simple is the key. If in doubt, calories and ease of portion control trumps every other issue. Whether at home, in the school cafeteria, at sport games, or dancing lessons there are numerous good alternative foods and drinks that you will like.
Every weight loss study has found that both adults and children struggling with their weight are more successful if they have something to eat for breakfast. It’s about metabolism and about control and making better choices later in the day. Protein is the key. For first 7 days, no cereal for breakfast. Rye, whole wheat or reduced carb bread is acceptable.
Secrets to a Good Breakfast
1. Drinking only juice is the same as skipping breakfast.
2. Skipping breakfast will lead to poor choices at lunch and loss of control over the foods for the rest of the day
3. Convenience “rules” at breakfast—it’s easy to avoid bagels, pastries, donuts, muffins, sugary cereals, and pop tarts, if alternatives are easily available.
4. Choose foods high in protein, low in carbs with easy portion control.
What to Avoid at Breakfast
Avoid Always: Avoid having NO breakfast; also avoid only juice, bagels, muffins, sugary cereals, pancakes, donuts, pastries, fast foods. Avoid for first 7 days: cereal:, rye or whole wheat bread is ok.
More about Breakfast Meal Menu:
The breakfast menu (note the use of thumbnail pictures to show choices and portions) above lists all the “free food and beverages”. No fat milk, vegetable juices and fruit should be avoided because of their high sugar and calorie contents. Two eggs count as one choice; one slice of whole wheat, rye, or whole grain toast counts as one choice a high-protein shake counts as one or two choices, depending on the calories (total calories should be 190 or less). Bread: only bread products allowed are “low carb” bread- 40-50 calories, 2 grams of sugar or less, whole wheat and rye bread like Arnold’s Jewish Rye- Melba Cut or Flatouts Light Wraps.
Most people naturally assume weight gain is due to snacking and poor food choices or portion sizes at dinner. Although this may be partly true, the mistakes made at lunch can far outweigh a few bad snacks or a large meal at dinner. Hard to believe?
Read on. A sandwich, sub, salad, or soup each average about 400 calories. Fast foods, fried foods, and hot dishes containing meat, chicken, rice, potatoes, or pasta (a large meal), typically average between 1,000 and 1,600 calories. The difference between the two types of meals can be as much as 1,200 calories per day. Here are suggestions about the perfect lunch:
Secrets to a Good Midday Meal: Keep it Small & Light & Eat Foods Served “Cold”:
1. Few people that work inside a building all day can eat two large meals in a single day without gaining weight.
2. The time of day when a meal is consumed has no implication on weight gain or loss, so save the big meal for the evening. A large evening meal is with family.
3. “Foods served cold” are low in calories & have easy portion control
4. Eating a small lunch guarantees that there will be only one large meal eaten per day.
5. Sandwiches and wraps make great choices. They have easy, portion control, and high calorie side dishes are seldom eaten with sandwiches or wraps. Hold the subs for a week or two.
What NOT to do at Lunch:
Avoid skipping lunch, eating fast food, fried food, and meat, pieces of hot chicken, fish, pasta, rice, potatoes, pizza, or leftovers from the previous night’s dinner.
The lunch menu below presents all of the choices for the right lunch.
For the first 2 weeks avoid some of the heavy breads such as subs, pannini, baguettes and use thin sliced
whole wheat or whole grain bread or better yet, a low carb wrap or pita.