You are limited with Crystal light, half a pencil container is 1 condiment! You are way over if you're drinking that instead of good plain water. You get 3 condiments a day, we all do. The idea is to retrain your taste buds to like things the way we were made to like them. As they come. That means plain water, fresh foods, little if any seasoning. That doesn't mean it has to be bland, but it does need to be lightly seasoned.

For instance, did you know that most lettuces are sweet? In maintenance many of us chow on baby lettuce leaves as our go to snack because of that. Success is all about commitment to change. That change starts by staying on plan. Good luck!..

For the fat content of the cheese, check out the Meatless Lean Options PDF. I have all the PDFs on my blog on the About Medifast tab at the bottom Link to my blog. Laughing Cow cheese is off plan, but lots of people use it. Check out what Nutrition Support says about Laughing Cow here..

Personally, I will use up to 5 condiments but I track everything very closely so I can make sure I don't go over on my carbs. And anytime I go over 3, it is in dry spices or Splenda - dry spices & Splenda are mainly the only condiments I use.

I like to stay between 80-90 carbs and never over 100. If I have lower carbs veggies, I will go over 3 but if I choose veggies on the higher carb side, I am aim for 3 condiments. This is technically off plan to have more then 3, but I am seeing great weight loss. If my weight loss stales, I will re-evaluate my condiments..

Also, I rarely use Crystal light because I would rather drink normal water and save my condiments to make a Medifast meal or L&G special...

Oooooo I have SO MUCH trouble sticking to three condiments!! I am still in my first week and the foods don't always taste too good to me. I hear that will change as my taste buds adjust, but sometimes it's tough to get them down. I use almond extract, butter extract, cinnamon, Splenda, and sugar-free chocolate syrup. I don't go crazy on them!!! But I look at it as being a little gentler about getting my taste buds to not need so much sweetness. I know a lot of people just dive in and just deal with the not-so-great taste of some foods until their bodies adjust - but - I'm not quite there!..

2 wedges of Laughing Cow Lite cheese = 1 healthy fat. 1 wedge = 1 condiment..

MT Cup, I'm a belly dancer too! I've been doing it for about 5 or 6 years, only perform a few times a year, mostly just classes..

Thanks for all the help. BTW, I actually don't drink crystal light, I was just using it as an example. I would rather use spices and some extra Splenda for my coffee..

Also one more question, how does one count the olive oil misters? I'm thinking of getting one...

I would count an olive oil mister the same way as Pam. This does not count as a healthy fat. Cooking spray, e.g., Pam: up to 10 seconds...

I saw that on the "other fat" list. What does that mean "other fat"? Are there guideleines for the use?..