South Beach Diet - phase I info

iVillage Member
Registered: 03-19-2003
South Beach Diet - phase I info
20
Thu, 01-01-2004 - 9:01am

Hi Ladies!  Happy New Year!


South Beach Diet is not a low carb diet... only the first 2 weeks are reduced carbs, in order to "detox" your body, and rid you of cravings for the bad carbs.  After that you are taught to eat the GOOD carbs, and to stabilize your blood sugar which will keep you feeling full.  I highly recommend reading the book because the first sections explain how certain food choices can slow digestion (which keeps you feeling satisfied and full longer), and how others can aid digestion.  Processed foods are frowned upon (not allowed in phase I, and allowed in controlled ways after phase II), as processed (diet & most manmade "no fat" products included) because these are foods broken down so that your body doesn't have t work to digest them; they turn right to sugars in your blood stream mostly. 


With SBD you WILL have to do more cooking, but there are EASY & quick recipes available everywhere.... and it is recommended to double your recipes so you can freeze and/or nibble on it all week.  This way of eating does not have to be expensive.  You use only the lean sources of protein (lean meats, chicken, poultry, seafood & beans), and eat lots of veggies (beans count towards  veggies).  There is no measuring or counting, you eat till full, and will  not be deprived of anything.  I love it (did Weight Watchers for years and am a lifetime member, and tried Atkins too).


If you have any questions feel free to post them here, and/or check out our website for FAQs and Common Questions!  For Phase I (2 weeks), you must include 1/2 cup of veggies in breakfast (a glass of V8 will do), and two cups during breakfast and dinner.  protein is not limited, and you can (optional) add a tablespoon of fat (mayo, oil, etc).  LIMIT dairy products as much as you can during this phase, but you can use a little reduced fat cheese (reduced fat mozzarella sticks make great snacks).  You must eat 2 snacks (between meals too).


Phase I Foods to Enjoy

BEEF Lean cuts, such as:
Eye of Round
Ground beef:
-Extra Lean (96/4)
-Lean (92/8)
-Sirloin (90/10)
Tenderloin
Top Loin
Top Round

POULTRY (SKINLESS)
Cornish hen
Turkey bacon (2 slices per day)
Turkey and chicken breast

SEAFOOD
All types of fish and shellfish

PORK
Boiled ham
Canadian bacon
Loin
Tenderloin

VEAL
Chop
Cutlet, leg
Top round

LAMB (Remove all visible fat)
Center Cut
Chop
Loin

LUNCHMEAT
Fat-free or low-fat only

MEAT SUBSTITUTES (SOY BASED)
Bacon - Limit to 2 slices per day
Burger - < 3 gms fat per 2-3 oz portion
Chicken Patties & Nuggets - < 3 gms fat per 2-3 oz portion
Hot Dogs - < 3 gms fat per 2-3 oz portion
Natural Peanut Butter - 2 TBS (may use as protein choice or limited nut choice)
Sausage Pattie - Limit 1 patty per day
Seiten
Soy Crumbles
Soy Nuts - 1/4 cup for a protein snack is suggested serving
Tempeh
Yuba (Bean Curd or Sheet)

CHEESE (FAT-FREE OR LOW-FAT)
American
Cheddar
Cottage cheese, 1-2% or fat-free
Cream cheese substitute, dairy-free
Feta
Mozzarella
Parmesan
Provolone
Ricotta
String

EGGS
The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute as desired.

TOFU
Use soft, low-fat or lite varieties

VEGETABLE CHOICES (includes legumes)
(May use fresh, frozen or canned without added sugar)
Artichokes
Asparagus
Beans, Green
Beans, Italian
Beans, Wax
Beans or Legumes:
-Black Beans
-Butter Beans
-Chickpeas or Garbanzo
-Kidney
-Lentils
-Lima
-Pigeon Peas
-Soy Beans
-Split Peas
Broccoli
Bok Choy
Brussels Sprouts
Cabbage
Capers
Cauliflower
Celery
Collard Greens
Cucumbers
Eggplant
Hearts of palm
Kale
Leeks
Lettuce (All varieties)
Juice (Limit to 6 ounces per day)
-Tomato
-V-8
Mushrooms (All varieties)
Mustard Greens
Okra
Onion - Limit to ½ per day
Parsley
Peppers (All varieties)
Pickles - Dill or those sweetened with Splenda
Raddicchio
Radishes (All varieties)
Rhubarb
Sauerkraut
Scallions
Sea Vegetables
Snow peas
Spinach
Sprouts, Alfalfa
Squash, Spaghetti
Squash, Summer
-Yellow
-Zucchini
Swiss Chard
Tomato - Limit to 1 whole or 10 cherry per meal
Turnip Greens
Turnips
Water Chestnuts

FATS
The following monounsaturated oils are recommended to be consumed daily:
Oil, canola
Oil, olive
Other Oil Choices that may be chosen (Polyunsaturated or a blend of Monounsaturated):
Corn
Enova
Grapeseed
Peanut
Safflower
Sesame
Soybean
Sunflower

Other Fat Choices:
Avocado - 1/3 whole = 1 TBS oil
Guacamole - 1/2 cup = 1 TBS oil
Margarine - Chose those that do not contain Trans Fatty Acids such as Fleishmann's Premium Olive Oil or Smart Balance
Mayonnaise - Regular or Low Fat
Olives (Green or Ripe) 15 = 1/2 TBS
Salad Dressing - Use those < 3 gms sugar per serving

SPICES AND SEASONINGS
All spices that contain no added sugar
Broth
Extracts (almond, vanilla, or others)
Horseradish sauce
I Can't Believe It's Not Butter! Spray
Lemon Juice
Lime Juice
Pepper (black, cayenne, red, white)

Use the following toppings and sauces sparingly (check labels for added sugar)
Hot Sauce
Salsa - Limit to 2 TBS during phase 1
Soy Sauce - 1/2 TBS
Steak Sauce - 1/2 TBS
Worcestershire Sauce - 1 TBS
Whipped Topping (Light) - 2 TBS

NUTS (Limit to one serving per day as specified)
Almonds - 15 (Dry roasted recommended)
Brazil Nuts - 4
Cashews - 15 (Dry roasted recommended)
Pecans - 15 (Dry roasted recommended)
Macadamia - 8 (Dry roasted recommended)
Peanut Butter, Natural = 2 TBS
Peanuts, 20 small (May use dry roasted or boiled)
Pine Nuts (Pignolia) - 1 ounce
Pistachios - 30 (Dry roasted recommended)
Walnuts - 15 (Dry roasted recommended)

In place of nuts, may use:
Flax Seed - 3 TBS

SWEET TREATS (Limit to 75 calories per day)
Candies, hard, sugar-free
Chocolate powder, no-added-sugar
Cocoa powder, baking type
Fudgsicles, sugar-free
Gelatin, sugar-free
Gum, sugar-free
Popsicles, sugar-free
Sugar substitute

Some Sugar Free Products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol or xylitol) and are permitted on the SBD. They may have associated side effects of GI distress (abdominal pain, diarrhea & gas) if consumed in excessive amounts.

SUGAR SUBSTITUTES
Acesulfame K
Fructose (needs to be counted as Sweet Treats, Caloric Limit)
Nutrasweet (Equal)
Saccharin (Sweet & Low)
Sucralose (Splenda)
Stevia (Not approved by FDA)


Foods to Avoid  ------------------------------- 

BEEF
Brisket
Liver
Other fatty cuts
Rib steaks

POULTRY
Chicken, wings and legs
Duck
Goose
Poultry products, processed

PORK
Honey-baked ham

VEAL
Breast

CHEESE
Brie
Edam
Nonreduced fat

VEGETABLES
Beets
Carrots
Corn
Potatoes, white
Potatoes, sweet
Yams

FRUIT
Avoid all fruits and fruit juices in Phase 1, including:
Apples
Apricots
Berries
Cantaloupe
Grapefruit
Peaches
Pears

STARCHES AND CARBS
Avoid all starchy food in Phase 1, including:
Bread, all types
Cereal
Croutons, all types
Matzo
Oatmeal
Rice, all types
Pasta, all types
Pastry and baked goods, all types

DAIRY
Fat Free 1/2 & 1/2, Nonfat milk, 1% milk, Soy milk allowed with coffee. Otherwise avoid all other dairy products (unless listed under protein choices or sweet treats). Limit to < 2 TBS per cup of coffee. Otherwise, avoid all milk products in Phase 1, including:
Yogurt, cup-style and frozen
Ice cream
Milk, low-fat, fat-free, whole
Milk, soy

MISCELLANEOUS
Alcohol of any kind, including beer and wine
No regular ketchup or cocktail sauce
No pork rinds - too high in saturated fat
No jerky - too high in sugar content
Limit Caffeine-Containing Beverages to 1-2 servings per day





 


 



 


Start weight: 188/Current weight: 135.5/Goal weight: 130


Susan :)    


co-cl of Abs, Hips, Thighs board 
co-cl of South Beach Diet board
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Come visit me there!


 





Edited 1/5/2004 7:13:02 PM ET by cl-its_me_susan

Susan :)

 

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iVillage Member
Registered: 03-26-2003
Thu, 01-01-2004 - 10:12am
Don't forget, if you have any questions feel free to post them here, and/or check out our website for FAQs and Common Questions!

Susan :)

iVillage Member
Registered: 08-11-2003
Thu, 01-01-2004 - 11:05am
Thanks so much for posting this!
Photobucket
iVillage Member
Registered: 12-03-2003
Thu, 01-01-2004 - 2:32pm
hi, can you tell me what condiments are and aren't allowed on the diet? (phase 1) is dijon mustard allowed? also, where in the book does it talk about eating 1/2 c vegetables for breakfast? I didn't see that and maybe need to reread. . .thanks so much. Deena
iVillage Member
Registered: 03-19-2003
Thu, 01-01-2004 - 11:05pm

I got those lists when I had joined the SBD online...


Here's the condiment list sent to me on SBD's Daily Dish (a newsletter)


Condiments: What to Enjoy and Avoid

When adding condiments to your favorite foods, beware of hidden carbs. Ketchup, for example, is loaded with sugar, and so are some salsas and steak sauces. Read labels carefully, and consider this list of condiments to avoid and enjoy:

Enjoy:



  • Mustard
  • Horseradish sauce
  • Lettuce
  • Pickles
  • Onions

Avoid:



  • Ketchup
  • Cocktail sauce

Use sparingly (check labels for added sugar):



  • Salsa
  • Hot sauce
  • Soy sauce
  • Worcestershire sauce
  • Steak sauce
  • Mayonnaise (regular or low-fat)


Susan :)

 

iVillage Member
Registered: 01-02-2004
Fri, 01-02-2004 - 3:12am
I was wondering whether I can eat vegetables only, if I want or do I have to include all the food groups? Also, is there any regulation on the servings or I can eat as many servings as I want till satisfied.

Thanks

iVillage Member
Registered: 03-19-2003
Fri, 01-02-2004 - 8:01am

Hi there.

Susan :)

 

iVillage Member
Registered: 03-19-2003
Sat, 01-03-2004 - 10:01am
Welcome to the Beach!!!
Surfer

Susan :)

 

iVillage Member
Registered: 01-02-2004
Sat, 01-03-2004 - 11:34am
Hi, I'm planning to start the South Beach diet on Monday. I posted to the 40+ discussion group, yesterday, but my post never showed up, so I'm trying again here.

I'm 51 years (young) and have gained 15 pounds in the last year. I'm anxious to rein in this weight gain, before it escalates more. I want to lose 5 - 10 pounds, and this diet appeals to me, because it isn't structured and promotes a long-term sensible lifestyle of eating.

I'm an absolute sugar-holic.... My biggest challenge will be making it through the first few days without sugar ! My other challenge is an allergy to diary products and a dislike of eggs - does anyone have suggestions about diary substitutions on this diet or can you point me to previous threads about diary allergies.

Thanks for being here to support me!!


Liz

iVillage Member
Registered: 01-03-2004
Sat, 01-03-2004 - 1:30pm
Susan,

We have the book, read it, ready to get started. Neither my husband nor I need to lose pounds, but we do want to "de-tox" our bodies and get the blood chemistry to a healthy state. (We are both in our 70's and do take meds for blood pressure, triglycerides, plus other senior things. We will discuss the diet with our physician before we begin.)

Question: How do we alter Phase 1 in some way to get the de-tox benefits but not lose pounds?

Thanks.

iVillage Member
Registered: 08-08-2003
Sat, 01-03-2004 - 2:47pm
Hi Liz, welcome!

Maggie  

"Success is a journey, not a destination"

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