South Beach - phase 3 info
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| Thu, 01-01-2004 - 9:21am |
Taken from South Beach
"By the time you reach Phase 3, you'll know which starches and carbs you can eat without gaining weight, so you'll have already integrated them into your diet. You'll be eating normal foods in normal-size portions, sticking to the good carbs and good fats. There's no list of forbidden foods in Phase 3, however. In other words, if you want it, and it doesn't undo all your sacrifices, you should go ahead and enjoy it! Here's a look at general eating guidelines, plus substitution ideas."
Breakfast:
Protein quantity not limited (as always lean sources)
Vegetables still 1/2 cup
Fruit: 3 servings a day allowed
Starch: 3 to 4 starch servings allowed daily.
Milk: 1 1/2 - 2 cups allowed daily (including yogurt)
Fat: 1 tsp mayonnaise or oil (optional)
Lunch/Dinners:
See breakfast, and include 2 cups of veggies for lunch and dinner.
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
- Canadian bacon
- Tenderloin
- Chop
- Cutlet, leg
- Top round
- Fat-free or low-fat only
- American
- Cheddar
- Cottage cheese, 1-2% or fat-free
- 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
- 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
- Bananas, 1/2
- Canned fruit, juice packed, 1/2 cup
- Fruit juice, 1/2 cup
- Pineapple, 1/2 cup
- Raisins, 2 Tbs.
- Watermelon, 1 cup
Starch Choices and Carbs (with suggested serving sizes)
- Bagel, small, whole-grain, 1/2 small
- Bread, 1 slice
- multigrain
- oat and bran
- 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.
- Bagel, refined wheat, 1/2
- Bread, refined wheat/white, 1 slice
- Cornflakes, 1/2 cup
- Matzo, 1 ounce
- Pasta, white flour, 1/2 cup
- Potatoes, baked, 1 medium
- Potatoes, instant, 1/2 cup
- Pretzels, 1 ounce
- Rice, white, 1/2 cup
- Rolls, dinner, 1 medium
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 :)
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Susan :)
Susan :)
Susan :)