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You may be eating too much pro- tein at each meal, or the fat content of your prorein choices may be roo high. Remember to stick to your daily protein requirement. Even though carbohydrates count more, caloric intake is still a factor dur- ing rhe weight loss phase. 11. Consider thyroid problems. If you suffer from low body temperature, cold hands and feet, dry skin, and brittle hair and nails, you may have hypothyroidism. Consult with your physician for a blood test to rule out the possibility of a thyroid problem. How to Use Your Total Health Menu Options 77 12. Watch your consumption of low-carb products. Many low- carb products and chocolates sweetened with sugar alcohols have zero net carbs, but they still contain calories. Overconsumption of many of these products can lead to slowed weight loss. Exercise mod- eration in their consumption. Creating Your Own Customized Menu Options Creating your own menu options is easy. Just use your protein and carbo- hydrate food unit lists and the protein and carbohydrate allotment for each meal. The amount can be found on your Total Health menu according to your body frame size. Let's take breakfast for a small body frame, for example. BREAKFAST 21 grams of protein 10 grams of carbohydrares On the protein food unit list, , you'll see that 7 grams of pro- tein equals one unit. In this example, you're allowed 21 grams of protein. Let's say you choose cottage cheese as your protein. How much can you have? If Vi cup equals 7 grams of protein, you can have three units, or Vi cup, of cottage cheese. On the carbohydrate food unit list, you'll see that 9 grams of carbohydrates equals one unit. In this example, you're allowed 10 grams of carbohydrates. Let's say you choose pineapple as your carbohy- drare. How much can you have? If Vi cup of pineapple equals 9 grams of carbohydrate, you can have one unit, or Vi cup, of pineapple. You can create the same formula to create your own lunch, dinner, and snack options. Simply choose your favorite protein entrees and carbohy- drates, staying within the limits of 21 grams of protein and 10 grams of carbohydrates or less at each meal. Your Total Health program offers an infinite variety of protein and car- bohydrate combinations. Check out the recipes in the Total Health recipe section of this book or the more than 120 recipes at and see for yourself. We also add new recipes every month. However, during your first couple of weeks on the program, for your convenience, we recommend that you follow the options on your Total Health menu. The First Week During your first week of living in Total Health, you may feel an initial dip in your energy level and increased hunger pangs. This is a natural reaction. Your body is learning to do without the cheap sugar rush to which it's grown accustomed. Instead of burning carbohydrates for energy, your body's metabolism is starting to burn the stored sugars in your liver and fat reserves.