Last night at group someone said to boost weight loss they were going to do SP day/week.. (I missed what she said in full)
Can anyone explain it to me. Ive left my book at work so can't look to see what SP is.
Hi, I Love SP days but couldn't do it all the time!
Basically, A day without free food, but especially no pasta, spuds or other carbs (even wholemeal pasta) so half speed half protein. To do it super properly your B choice also has to be a. P food, so you could have alpen lite bars or hi fi lite bars, but not oats.
You could have the occasional free food e.g. A banana, but if you have white carbs they must be syned, e.g. Spuds, pasta, couscous and on an sp day the Syns are high.
It needs planning, you need to think ahead for alternatives if you like mullers or mug shots. But if you do it a few days you get an extra B box, which can feel like a real treat.
I like a day kind of like this
Scan bran coffee layer with berries and quark, grated apple
Or SW fry up with 2 eggs, toms, onion, mushroom, baked beans
Or B box toast with sliced apple, cottage cheese, cinnamon
Baked sweet potatoes, cottage cheese, salad, baked beans (sweet pots an occasional free food if I need something warm and quick with salad)
SW Quiche, salad
BAked ham or pulled pork, Swede and squash mash, spinach or brocolli
Tuscan bean soup
Stir fry with cabbage instead of noodles
Lentil dhal and steamed carrot and spinach
Snack on eggs, cooked ham or chicken, quark with berries, cocoa & cinnamon, use extra B box for magic cookies, pancakes or baked oats in afternoon/eve. A real treat and filling too. But everything has to be half speed, even snacks.
I have a food related job that can mean unpredictable meals I can't control so I like a couple of sp days to offset that.
Thanks, I've been wondering this too, I'm online and haven't got the books, finding a lot of the terminology confusing. What's a P food?
TheBeach thank you for such a detailed response!
Do the SP days really boost weight loss?
Ah, thanks. It all seems very complicated when in fact it's not. I've got a list of HEBs from the website but it doesn't say anything about some of them being P. P is only mentioned as lean meat etc. I'm not very impressed with the online offering if I'm honest.
Hi all, sorry to jump in but I'm confused with SP too! I've done EE in the past and I'm comfortable with it so don't go to the meetings. I understand the SP 50/50 thing with only foods on the SP list and know you get 2 heb. can you use the heb in addition to the main meal and it won't affect the 50/50 ratio? E.g. A chicken (p) sandwich (bread heb) salad (s). Also are we allowed to use heb on it's own e.g toast on its own as a snack without eating it with an S or P? And finally can you eat heb+just one S or P e.g ryevita with cucumber? Thankyou in advance
Thanks for the explanation about SP beach
Could someone explain how to do overnight oats please? Can they be HEX a/b?
Sorry but there is some wrong information on this thread!
When doing an SP day the only free foods you should be eating are those with an S or P symbol. So no pasta, rice, potatoes, cous cous, sweet potato, parsnip, sweetcorn, bananas, pineapple, mango, blueberries, cherries, grapes, fromage frais or yogurt. Not even synned versions of those foods if you're doing SP properly.
You get your normal HEA and two HEBs. These can be anything from the HEB list, although if you choose the HEBs with a S symbol (e.g. one hifi light instead of two) it will boost your weight loss. HEs can be used as part of a meal or as a snack. There are no HEBs with a P symbol.
You also still get your 5-15 Syns to use on wine, crisps, chocolate, cake etc. You also get all the storecupboard ingredients (spices, stocks etc).
Your meals should be made up as far as possible with 50% S foods and 50% P foods, with Syns and HEs built in as you wish.
Magic pancakes, overnight oats and baked oats are usually made with yoghurt so couldn't be used on an SP day although you could use quark instead, which would be ok. To make overnight oats weigh out your porridge oats (HEB) and either mix with or layer with a yogurt of your choice (or quark if an SP day - may need to loosen with a bit of water first and may need to add sweetener) . Top with fruit (frozen is best as it leaks extra juice as it defrosts) and leave overnight. Not HEA as doesn't use milk or cheese.
Thanks chessie that's really helpful. Are you a consultant??
No, not a consultant! Have just been doing SP for a long time and we had a refresher on SP in group a couple of weeks ago.
Yes sorry HEB also need to be S, not P foods. <red face>.
I have been SPing for more than a year, 2-3 days week, I also did SW successfully pre DS 2 so my synning carbs is old-skool SW where we had red & green days. Potatoes are 2 Syns per 28g, pasta, couscous etc is 5-6 Syns per 28g. I never have white starch/carbs on an SP day and keeping the syn value from the old red days in mind reminds me to stay away.
Also, I do need to increase the amount of water I drink in these days as i get more thirsty.
Yes sweet potatoes are not strictly SP but, as per blueberries or a small banana, if I have an unexpectedly hungry stretch (afternoon usually) then something like this seems to keep me on track and does not affect loss. Quark Is a good alternative to yoghurt but I prefer ff cottage cheese. I don't have huge losses but a week with some SP days gives me 3lbs (ish) where I am usually a steady half pound a week girl.
As per an EE day if I have toast I have a ton of speed alongside, so a couple of apples or tomatoes. Same principles apply, even if you are snacking, make sure you have speed alongside.
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