Ok can someone tell me in simple language how to start this program? I got so confused reading the first 5 Chapters that I put the book down. Should I just go to the menus in the back and use them?

Hi BamBam!

SPII can be a little confusing if you aren't familiar with the program or especially hormones.

My best advice to you is to read the first book, if you haven't already. I think she lays out the plan best in the first book and the second is more of an elaboration of it.

...at least that's my opinion.

Titania

Hi Confused,
Here's my take on her plan in a nutshell. I agree that the first book does a much better job explaining the basics.

(1) Eat a balanced amount of her "four food groups" at each meal: protein, fat, non-starchy vegetables, and "carbs" ("carbs" include starchy veggies, grains, and fruits. I put quotes around it because, obviously, non-starch veggies are carbs too.)

(2) Track your "carb" intake each day, and stay within your limit. For most people on the plan (I assume that's for those who are overweight doing 2-4 hrs of exercise per week), the "carb" intake should be 60-75 grams per day, divided into roughly 15 grams at each of three meals and 7-15 grams at each of two snacks, spaced apart throughout the day. Don't include non-starchy veggies in the "carb" count, and don't subtract fiber. Just count starchy veggies, grains, fruits, and other misc carbs.

(3) Eat as much as you need of her other three food groups: protein, fat, and non-starchy vegetables. Don't count them, and don't count calories. Only count "carbs". (I love how easy it is to track intake on her plan - it only takes me about 5 minutes a day to count my carbs and I don't have to think about the rest.)

(4) Eat fresh whole foods. Avoid anything artificial. Read labels. Processed/refined carbs are out. That includes anything made from white flour or sugar. No refined pastas, no refined bagels, pizza crust, etc. Absolutely no sugar. No artificial sweeteners either, for health not weight loss reasons. Avoid hydrogenated fats and other "damaged" fats (see book 1).

(5) Eliminate stimulants: coffee, tea, cocoa, sugar, ma huang, recreational or over the counter drugs (and she also says prescription drugs but that should be discussed with a doctor). Apparently these stimulants cause insulin to rise.

(6) Exercise, try to reduce stress, and take real hormome replacement therapy if needed. (she distinguishes real from artificial hormone replacement therapy.)

That's her plan in a nutshell, written down to the best of my ability. I figure most of us take this ideal and adapt it the best we can to our real lives. Her first book is excellent, so if you have the chance to read it, that's best.

People doing this plan seem to really feel good, I know it's the best I've felt in years. However, weight loss results can be very slow. Good luck!