Well, I think to be honest if what your doing is working for YOU then stick with it. ( I am a tweaker myself...there i have admitted it...lol) but its working for me and hubby. ( combined loss so far of nearly 9st in a year - i am target now, hubby still loosing) When we have had weeks where things slowed then we re evaluated.
I dont do EE, we just do green, but i do have the 1/3 rule in the back of my mind, just to make sure each meal is balanced.
I think there is a certain amount common sense that is needed, but a phrase i have come to like is 'common sense isn't very common!'
If your already having a sensible sized portions and not over doing then if you dont have 1/3 superfree then its not going to cause problems.
I think the rule comes more in to play if you are unable to plate up a sensible sized portion.
so with your fish, chip and pea meal, if you have 1 average piece of fish, 'normal' serving chips and peas then you'll be ok, but the problem starts if you have a high appetite and could quite easily eat that meal 2 or 3 times over........ in that case weight is not going to be lost. therefor filling up on superfree IS going to play a significant part in that persons weight loss.
As a tweaker though, i use my common sense and make choices. if i have a gain, then i re evaluate.
Like i dont syn cooked fruit if its just ONE piece. I eat Tescos own Low fat yogs as free (actually 2 1/2 to 3syns a pot) ( cant afford mullers) BUT i would only eat 1 a day at most as a pudding at lunch.
I stick to 10 syns a day but dont bother synning tomato sauce etc ( dont think im using 35 syns of condiments a week, which makes the 5 a day i dont use)
I make cous cous cake, but 1 cake lasts hubby and I a week, and we dont have it every week.
I have a bit more cereal than the 28g - 33g and no scan bran!
All of these things are NOT part of SW - however i am eating better and healthier now and have lost 2 1/2 stone and keeping it off. Whatever i am doing now, even with my serial tweaking IS 100% better than what i was eating during 2009 when i gained the weight in the first place.
I didnt gain the weight by eating vast quantities, i just ate foods that were high calorie foods. lots of homemade bread, dripping in butter and honey, nice homecooked meals but with added cheese, rich sauces, chocolate and home baked cakes etc. which soon adds up.
I tend to think i am following the basic principles of SW, which encourages me to make healthier choices to avoid the weight creeping back on again.
anyway theres my tuppence worth! lol