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View Full Version : South Beach Questions.....I am back again!!!


lizdotcom99
11-12-2004, 02:04 PM
Well it has been a long time since I have been here....but I am back and doing well!!!!

I started South Beach on Monday and lo and behold I have lost 4 pounds as of today! Whoo hoo! Now I have the book and I have read it, but I am having problems figuring out what I can eat and can't. Mosly this wekk my diet has consisted of chicken breast, lowfat cheeses, celery, avacado, spinich, lunchmeat.....turkey and chicken breast, sugar free jello and cool whip free, cottage cheese (lowfat of course)and a burger made from sirloin... so am I eating the right things?

I am a but confused about what I can and can't eat. Quite frankly, I do better with a list pointing these things out. Can one you successful SBDer's help me with this list? I would really like to stay in Phase 1 until I get to 250. Right now I am 265.....I know it may take a while, but I am willing to try and make yet another effort to get on track with my eating.

Thanks in advance for all your help, supprt and ideas!!

It is going to take lots of help for me to get this going...and even more to keep it going. I do have a goal in mind, which I am hoping will help. I am headed to Hawaii in July. There is a bike ride that I want to take with all of my friends and my SO.....there is also a weight limit of 230...right now I am not going on that bike ride...but in July, I have high hopes of leading the way!!!

It is gonna take me and all of you to reach this goal. I will take all the help I can get. I know that if I can get past my usual two fifty something range, I can keep on going. That is usally where I stall and give up.

No more giving up!!!

Onward and downward from this point on!!

Thanks again!!!!

Liz

sm4987
11-12-2004, 03:18 PM
Liz, your list looks great. Those are the types of things that I ate in phase 1 and quite frankly, still do.:teeth:

Add in some deviled eggs, some faux mashed potato's made from cauliflower (boil the cauliflowe til tender, use a mixer or masher add in butter, and your seasonings. it is great this way::yes:: ) I would say to add in more veggies as they are extremely important. Green beans, broccoli with cheese, cabbage, etc. I have begun to make stir fry from flank steak and then adding in cabbage, squash (or those healthy things) to it. I use a little soy sauce, and some low carb teryaki sauce as it is made with splenda.

One thing about this way of eating is that sometimes you must get creative.

tiggerlover
11-19-2004, 09:21 PM
Hi Liz!!!!!!!


I am SOOOOOOOO proud of you for hopping back on the bandwagon. I have been a very neglectful Internet friend lately and for that I am sorry, but my life has just become too busy as of late. What a great step in the right direction and a four pound loss is awesome!!!! :bounce::bounce::bounce: I do not know much about South Beach, although I did buy the book this summer....but never did anything with it. Good luck to you on your journey and hopefully this bump back to the first page will get some more SBD to respond.

Kudos my friend!

lizdotcom99
11-22-2004, 12:20 AM
I too have been crazy busy so I totally understand......

Today was a horrible day for me. I wanted to eat everything in sight. Especially the bad stuff. Oh what a struggle. I am in day 14 of phase 1 and am geting so excited to actually eat a few carbs tomorrow.

Well I "blew" it somewhat. I ate the orange the I really should not have eaten, but in eating that I did NOT eat the chocolate, cookies or anything else that I really seemed to want to eat. So although I was "bad".....it was't as bad as it could have been. I would really like to send the $40 of Girl Scout cookies SO bought to the starving children in Africa!! Oy!! But another day down and a few mroe to go!! Onward and downward for me!! I was hoping this wouldn't be so hard this time.....ha! Who was I really kidding......but I made it through the day quite alright!!!

JCJRSmith
11-23-2004, 10:21 AM
Here you go, Liz - this is from SouthBeachDiet.com:

Foods to enjoy:
PROTEIN
BEEF Lean* cuts, such as:
Bottom Round
Eye of Round
Flank Steak
Ground beef:
Extra Lean (96/4)
Lean (92/8)
Sirloin (90/10)
London Broil
Pastrami, lean
Sirloin Steak
T-bone
Tenderloin
Top Loin
Top Round

* Lean meat has, per 100 gram portion, 10 grams or less of total fat and 4.5 grams or less of saturated fat.

POULTRY (SKINLESS)
Cornish hen
Low-fat turkey sausage (3-6 grams of fat per 60 gram serving) can be eaten as an occasional treat (approximately once/week)
Turkey bacon (2 slices per day)
Turkey and chicken breast

SEAFOOD
All types of fish and shellfish
Water-packed tuna and other canned fish
Salmon roe
Sashimi

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
Boiled ham
Deli sliced turkey breast
Steamship roast beef
Smoked ham

MEAT SUBSTITUTES (SOY BASED)
Unless otherwise stated, look for products that have 6 grams of fat or less per 2-3 ounce serving
Bacon - Limit to 2 slices per day
Burger
Chicken, unbreaded
Hot Dogs
Sausage Patties and Links - Limit 1 patty or 2 links per day
Seiten
Soy Crumbles - 1/4 cup (2 oz) suggested serving
Soy Nuts - 1/4 cup for a protein snack is suggested serving
Tempeh 1/4 cup suggested serving
Tofu All varieties, 1/2 cup suggested serving
Yuba (Bean Curd or Sheet)

CHEESE (FAT-FREE OR LOW-FAT)
Look for varieties that have 6 grams of fat or less/ounce
American
Cheddar
Cottage cheese, 1-2% or fat-free
Cream cheese substitute, dairy-free
Feta
Mozzarella
Parmesan
Part-skim Ricotta
Part-skim String
Provolone

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

MILK/DAIRY
MILK/DAIRY
(2 cups allowed daily, including yogurt)
Low-fat milk (fat-free and 1%)
Fat-free 1/2 & 1/2 (less than 2 tablespoons)
Low-fat plain, vanilla, or sucralose-containing soy milk (4 grams of fat or less per 8 ounce serving). Be sure the product does not contain high fructose corn syrup
1% or fat-free buttermilk
Fat-free plain yogurt

BEANS/LEGUMES
BEANS/LEGUMES
(Start with 1/3 - 1/2 cup serving)
Adzuki Beans
Black Beans
Black-eyed peas
Broad Beans
Butter Beans
Cannellini Beans
Chickpeas or Garbanzo
Edamame
Great Northern Beans
Italian Beans
Kidney Beans
Lentils
Lima Beans
Mung Beans
Navy Beans
Pigeon Peas
Pinto Beans
Soy Beans
Split Peas
White Beans

VEGETABLES
VEGETABLE CHOICES
(May use fresh, frozen or canned without added sugar)
Artichokes
Arugula
Asparagus
Broccoli
Bok Choy
Brussels Sprouts
Cabbage
Capers
Cauliflower
Celery
Chayote
Chicory
Collard Greens
Cucumbers
Eggplant
Endive
Fennel
Garlic
Green Beans
Hearts of palm
Jicama
Kale
Leeks
Lettuce (All varieties)
Mushrooms (All varieties)
Mustard Greens
Nopales
Okra
Onions
Parsley
Peppers (All varieties)
Pickles - Dill or artificially sweetened
Radicchio
Radishes (All varieties)
Rhubarb
Sauerkraut
Scallions
Sea Vegetables
Snap Peas
Snow peas
Spinach
Sprouts
Squash, Spaghetti
Squash, Summer
Yellow
Zucchini
Swiss Chard
Tomato
Tomato Juice
Turnip Greens
Vegetable Juice Cocktail
Water Chestnuts
Watercress
Wax Beans
Zucchini

NUTS AND SEEDS
NUTS AND SEEDS (Limit to one serving per day as specified. Dry roasted recommended.)
Almonds - 15
Brazil Nuts - 4
Cashews - 15
Flax Seed - 3 TBS (1 oz)
Macadamia - 8
Peanut Butter, Natural, and other nut butters - 2 TBS
Peanuts, 20 small (May use dry roasted or boiled)
Pecans - 15
Pine Nuts (Pignolia) - 1 ounce
Pistachios - 30
Pumpkin Seeds - 3 TBS (1 oz)
Sesame Seeds - 3 TBS (1 oz)
Soy Nuts - 1/4 cup
Sunflower Seeds - 3 TBS (1 oz)
Walnuts - 15

FATS/OILS
FATS/OILS
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
Flax
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 - 1 TBS
Mayonnaise - Low Fat - 2 TBS (avoid varieties made with high fructose corn syrup)
Olives (Green or Ripe) 15 = 1/2 TBS oil
Salad Dressing - 2 TBS. Use those that contain 3 grams of sugar or less per 2 TBS. Best choices contain canola or olive oil. Low carb salad dressings may also be used if they meet these guidelines.

SEASONINGS AND CONDIMENTS
SEASONINGS AND CONDIMENTS
All spices that contain no added sugar
Broth
Espresso powder
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)
Salsa (check labels for added sugar)
Use the following toppings and sauces sparingly (check labels for added sugar and MSG)
Cream Cheese, fat-free or light - 2 TBS
Hot Sauce
Low carb condiments, as long as they meet South Beach guidelines (have no added fat and are sugar-free/contain no added sugar)
Miso - 1/2 TBS
Shoyu - 1/2 TBS
Sour Cream, light and reduced-fat - 2 TBS
Soy Sauce - 1/2 TBS
Steak Sauce - 1/2 TBS
Tamari
Worcestershire Sauce - 1 TBS
Whipped Topping, Light or Fat-Free - 2 TBS

SWEET TREATS
SWEET TREATS (Limit to 75 calories per day)
Sweet treats are items that contain sugar alcohols, such as:
Candies, hard, sugar-free
Chocolate powder, no-added-sugar
Cocoa powder, baking type
Fudgsicles, no sugar added
Gelatin, sugar-free
Gum, sugar-free
James and jellies, sugar-free
Popsicles, sugar-free
Syrups, sugar-free
Whipped topping, light or fat-free - 2 TBS
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
SUGAR SUBSTITUTES
Acesulfame K
Fructose (needs to be counted as Sweet Treats, Caloric Limit)
Nutrasweet (Equal)
Saccharin (Sweet & Low)
Sucralose (Splenda)
Whey Low (contains lactose and fructose)

BEVERAGES
BEVERAGES
Decaf Coffee and Tea
Diet, decaffeinated, sugar-free sodas and drinks
Herbal teas (peppermint, chamomile, etc.)
Milk (1% or fat-free) and soymilk (low-fat plain). See MILK/DAIRY.
Sugar-free powdered drink mixes
Vegetable Juice
Note: caffeinated coffee or diet sodas with caffeine added are allowed, but limited to 1 - 2 servings per day.


Foods to Avoid
BEEF
Brisket
Jerky, unless homemade without sugar
Liver
Other fatty cuts
Prime Rib
Rib steaks

POULTRY
Chicken, wings and legs
Duck
Goose
Poultry products, processed
Turkey, dark meat (including wings and thighs)

PORK
Honey-baked ham
Pork rinds

VEAL
Breast

CHEESE
Brie
Edam
Nonreduced fat

VEGETABLES
Beets
Carrots
Corn
Green peas
Potatoes, white
Potatoes, sweet
Pumpkin
Turnips (root)
Winter squash
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

MILK/DAIRY
Ice cream
Milk, whole

MISCELLANEOUS
No regular ketchup or cocktail sauce
No pork rinds - too high in saturated fat
No jerky - too high in sugar content

BEVERAGES
Alcohol of any kind, including beer and wine

DisDee
11-26-2004, 09:51 AM
Congrats to you for getting back on SB. I tried it in the summer for a few weeks and did quite well, but then I let life get in the way and stray from the program like I usually do. I'd like to try it again with the support of fellow Dissers. For me one of the hardest parts of the program is making sure that I have all of the right foods around. I find that if I do that a lot of my problems are solved.