South Beach - phase 2 info
Find a Conversation
| Thu, 01-01-2004 - 9:12am |
Taken from South Beach,
"... In Phase 2, you'll gradually begin to reintroduce healthy starches and carbohydrates into your diet, starting with low-glycemic index ones like oatmeal and couscous, and eventually moving on to high-glycemic ones like fruits and whole-grain bread. The goal is to eat healthy carbs while continuing to lose weight, so pay attention to how they affect you. If your weight loss stalls or cravings return, cut back or try some different carbs and monitor the results. Here's a look at general eating guidelines, plus substitution ideas..."
I know the guidelines seem like alot to remember, but they really aren't... As you follow the beach, you begin to just "know" how to make healthy choices.
For Breakfast,
Protein sources are still not limited (but should be lean like Canadian or turkey bacon),
1/2 cup veggies,
1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk: 1 - 1 1/2 cups allowed daily (including yogurt)
Fat: 1 tsp mayonnaise or oil (optional)
Lunch/Dinner:
Same as above but must include 2 cups of vegetables with each of these meals.
Snacks are optional.
Protein Choices
- Sirloin (including ground)
- Tenderloin
- Top round
- Cornish hen
- Turkey bacon (2 slices per day)
- Turkey and chicken breast
All types of fish and shellfish
Boiled ham
Tenderloin
Cutlet, leg
Top round
- Fat-free or low-fat only
Cream cheese substitute, dairy-free
Feta
Mozzarella
Parmesan
Provolone
Ricotta
String
- The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute if desired.
Use soft, low-fat or lite varieties
Vegetable Choices
- Artichokes
- Asparagus
- Beans (black, butter, chickpeas, green,
- Italian, kidney, lentils, lima, pigeon, soy, split peas, wax)
- Broccoli
- Cabbage
- Cauliflower
- Celery
- Collard greens
- Cucumbers
- Eggplant
- Lettuce (all varieties)
- Mushrooms (all varieties)
- Snow peas
- Spinach
- Sprouts, alfalfa
- Tomato (limit to 1 whole or 10 cherry per meal)
- Turnips
- Water chestnuts
- Zucchini
- Beets
- Carrots
- Corn
- Potatoes
- Yams
Fruit Choices (with suggested serving sizes)
- Apples, 1 small
- Apricots, 4, or 7 dried apricot halves
- Blueberries, 3/4 cup
- Cantaloupe, 1/4 or 1 cup chunks
- Cherries, 12
- Grapefruit, 1/2
- Grapes, 15
- Kiwi, 1
- Mangoes, 1/2
- Oranges, 1
- Peaches, 1 medium
- Pears, 1 medium
- Plums, 2
- Strawberries, 3/4 cup
Starch Choices and Carbs (with suggested serving sizes)
- Bagel, small, whole-grain, 1/2 small
- Bread, 1 slice
- multigrain
- oat and br a n
- rye
- whole-wheat
- multigrain
- Cereal, 1/2 cup
- Fiber One
- Kasha, cooked
- Kellogg's Extra-Fiber All Bran
- oatmeal (not instant)
- other high-fiber
- Muesli, toasted
- Uncle Sam
- Fiber One
- Couscous, 1/2 cup
- Muffins, bran, 1
- sugar-free (no raisins)
- sugar-free (no raisins)
- Pasta, whole-wheat, 1/2 cup
- Peas, green, 1/2 cup
- Pita, 1 small
- stone-ground
- whole-wheat
- stone-ground
- Popcorn, 1/2 cup
- Potato, small, sweet, 1 small
- Quinona, cooked 1/2 cup
- Rice, 1/2 cup
- brown
- wild
- brown
- Wheat germ, 3 Tbs.
Milk Choices (with suggested servings sizes)
- Light soy, 1/2 cup
- Fat-free or 1%, 1/2 cup
- Plain, low-fat or fat-free, 1/2 cup
Fat Choices (with some suggested serving sizes)
- Oil, canola
- Oil, olive
- Mayonnaise (do not use fat-free)
- Almonds, 6 whole
- Brazil, 2 medium
- Cashews, 6 whole
- Peanut butter, 1 tsp
- Peanuts, 20 small
- Pecan halves, 15
- Pine Nuts (Pignolia), 2 tsp
- Pistachios, 30
- Macadamia, 4
- Walnuts, 2 whole
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
co-cl of Reality TV board
chat cl of FlyBabies board
Come visit me there!

Pages
I didn't see that.
Susan :)
Pages