We strongly recommend that you track your food daily, especially when you are new to the protocol and learning about your calorie intake. Use an online calorie counter such as http://fitday.com or http://www.thedailyplate.com/ Keep in mind that the food you purchase in the stores may not be on these sites, so you may have to do custom foods.
Get as close to 500 calories as you can. Some say that you don’t need to eat everything on the list, just get your protein in, however, this is not necessarily true. Eating less does not mean that you will lose more, in fact many report that when they eat less they don’t lose. (See video below) Always keep in mind that Simeons has these food items in the protocol for a reason. If you find you are hungry then you can eat as many vegetables as you like as long as you stay under the 500 calories. Just remember to make sure you are keeping a good balance of food and water. Fitday.com has a wheel that you can easily view your levels. And check your ketone levels – a low level may mean you are getting too much protein and not enough of the other foods.
Drink water, but don’t drink too much – when too much water enters the body’s cells, the tissues swell with the excess fluid. Dr. Simeons talks about water intake. “In fact the patient should drink about 2 liters of these fluids per day. Many patients are afraid to drink so much because they fear that this may make them retain more water. This is a wrong notion as the body is more inclined to store water when the intake falls below its normal requirements.” (Simeons, Pounds & Inches, pg. 23)
Also note that Chocolate Delight, Chocolate Bark or other treats made with Coconut Oil and/or Macadamia nuts do not have to be counted and are not in this fitday.com sample.