South Beach - phase 2 info

iVillage Member
Registered: 03-19-2003
South Beach - phase 2 info
2
Thu, 01-01-2004 - 9:14am

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




BEEF Lean cuts, such as:


  • Sirloin (including ground) 
  •  Tenderloin 
  •  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 
Tenderloin

VEAL 

Chop
Cutlet, leg
Top round



LUNCHMEAT


  • Fat-free or low-fat only

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 if desired.

TOFU
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



In moderation:


  • 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

  • Cereal, 1/2 cup


    • Fiber One
    • Kasha, cooked
    • Kellogg's Extra-Fiber All Bran
    • oatmeal (not instant)
    • other high-fiber
    • Muesli, toasted
    • Uncle Sam

  • Couscous, 1/2 cup

  • Muffins, bran, 1


    • sugar-free (no raisins)

  • Pasta, whole-wheat, 1/2 cup

  • Peas, green, 1/2 cup

  • Pita, 1 small


    • stone-ground
    • whole-wheat

  • Popcorn, 1/2 cup

  • Potato, small, sweet, 1 small

  • Quinona, cooked 1/2 cup

  • Rice, 1/2 cup


    • brown
    • wild

  • Wheat germ, 3 Tbs.

 





Milk Choices (with suggested servings sizes)



Milk


  • Light soy, 1/2 cup
  • Fat-free or 1%, 1/2 cup



Yogurt


  • Plain, low-fat or fat-free, 1/2 cup




 





Fat Choices (with some suggested serving sizes)



MONOUNSATURATED


  • Oil, canola

  • Oil, olive



POLYUNSATURATED


  • Mayonnaise (do not use fat-free)



NUTS


  • 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 
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Come visit me there!


 

Susan :)

 

iVillage Member
Registered: 10-18-2003
Wed, 01-14-2004 - 3:57am
Do you have similar guidelines for Phase 1? I saw a posting showing "okay" and "no" foods, but no quantity guidelines like you have here.

Thanks!

iVillage Member
Registered: 10-18-2003
Wed, 01-14-2004 - 4:19am
Please ignore my last post - I found it under "Chit Chat".