Low Carb Diet

[marshallandcartersmo]

Marshallandcarter.....I would not eat a lot of pepperoni in phase 1. Cheese yes pepperoni not so much.

Here are a few phase 1 friendly foods

Beef

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

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
Sashimi

PORK

Boiled ham
Canadian bacon
Loin
Tenderloin

VEAL

Chop
Cutlet, leg
Top round

LAMB (Remove all visible fat)

Center Cut
Chop
Loin

LUNCH MEAT

Fat-free or low-fat only
Boiled ham
Deli sliced turkey breast
Steamship roast beef
Smoked ham

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
Swiss

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)
1% or fat-free buttermilk
Fat-free plain yogurt

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

Most all Veggies

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

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
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.

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


Also I found this great forum that has a bunch of crockpot recipes for phases and a bunch of helpful tips from other SouthBeacher's if anyone is interested

http://www.southbeach-diet-plan.com/forum/index.php

Thank you so so much!! Is this for southbeach or Atkins, or does it really matter?
I didn't realize I could have milk!! I miss my milk already and I'm only on day 2.

 

[hydster]

Thank you so so much!! Is this for southbeach or Atkins, or does it really matter?
I didn't realize I could have milk!! I miss my milk already and I'm only on day 2.

That is for phase 1 south beach. I have no idea about Atkins as I have never done it nor looked into it so if you are doing Atkins you may need to find someone else doing it as well and if you are and can't have milk I apologize.

 

[beattyfamily]

Be careful with some things that are low fat or sugar free; it doesn't always equal low carb.

When you take the total carbs on a label, you can minus the sugar alcohols, fiber, glycerin.

Make sure and read the labels!!

 

[OceanAnnie]

I agree, read those labels! You'll be surprised. Even the products touted as "Low Carb" aren't always as they seem. Some are actually higher in carbs than regular products. And some have high sugar and/or salt content.

I bought a pair of shorts today that are a tad snug. Incentive to keep the low carbs going!

 

[FormrCastMbr]

Hi All!

I have started SB about 3 - 4 weeks ago. I have gone off a bit and am going to stay on phase 1 for 2 weeks this time...I really have to...I would like to lose maybe 10 more #s before my wedding... .

For those of you that have done SB, how did you go about starting to add things in? One item per day, one item per week? Any advice for this phase ensuring continual weight lose? I guess I really need to read my book...at least I have another week and a hlf of phase 1!!!

Thanks! I really like this thread!!! Thanks OP and everyone!

Lauren

 

[DawnCt1]

Where do you get them and how much are they? It would be nice to know if I'm doing this right........

I have gotton them at Stop and Shop Pharmacy. I thought that they were around $14 but I bought them so long ago, I don't remember.

 

[DawnCt1]

I agree, read those labels! You'll be surprised. Even the products touted as "Low Carb" aren't always as they seem. Some are actually higher in carbs than regular products. And some have high sugar and/or salt content.

I bought a pair of shorts today that are a tad snug. Incentive to keep the low carbs going! :)

That is the best diet tip ever. I am losing a half pound per day. I spend 90 minutes at the gym on Mondays and Wednesdays and 2 hours on Tues, Thurs and Friday! I might actually have something to wear to WDW in 4 weeks!

 

[ExPirateShopGirl]

Atkins has a website with details on what you need to know for each phase. Beats carrying around a book!

I am not strictly Atkins, but I do limit carbs to fewer than 30 a day, and I've done so for about 5 years. My children's father was recently diagnosed with adult onset diabetes and I now follow many Aktins guidelines in their food preparation. I switched them to low-carb tortillas (mission brand, carb balance) which they really like. Not only are they low carb, but they have 14 grams of fiber per. I stock sugar-free goodies instead of the full sugar varieties, even juices. I make flax crackers for them to munch on, too. They consume grilled chicken or grilled salmon daily and I give them calcium supplements in addition to their daily intake. They are little low-carbers and they don't even know it!

 

[HayGan]

Does anyone else use ketostix. I like to be sure that I am in the correct range. Today I had a low carb chicken wrap at Arby's, so it was nice to confirm that I was still in ketosis. Results between moderate and large.

Any sign of ketones is a good thing You don't want to be to far out of the moderate range as that is a good indiction that you aren't getting enough fluids.


I'm glad to see that so many people are doing so well on low carb diets! I was really frustrated this week when I tested for ketones and surprisingly I was no longer in ketosis Apparently, the "low carb" flatbread at Quizono's is no longer low carb I had one for lunch a few days in a row and apparently is was too many carbs for me. Back to induction phase for me

Someone asked about milk. That's a no no for Atkins. You can do soy milk.

 

[ExPirateShopGirl]

My neighbor brought me Almond Milk. It comes sweetened or unsweetened, thankfully she brought me the unsweetened variety. I haven't tried it yet, but it looks like it would be good warm over low carb granola.

 

[Southern4sure]

I buy low carb milk made by Hood. Only 3 carbs per 8 oz. The chocolate milk is addicting, but it is nice to be able to pour a glass of milk and not worry about carbs. The taste is amazingly good.

 

[dg39]

I'm also on Atkins, or rather low-carbing. I don't have that much to lose, and whatever weight I want to lose is sticking to me like glue. Anyway, I eat high protein and very low carb. I did lose a couple of lbs. in 2weeks time, but, have never been in ketosis.

I thought the cheese I was eating was stopping me from seeing a change in the keotstix, so I cut it out and I'm still not in ketosis?

While I know that you can still lose weight without being in ketosis, I'd sure love to see that stick get darker.

Any ideas?

 

[HayGan]

I'm also on Atkins, or rather low-carbing. I don't have that much to lose, and whatever weight I want to lose is sticking to me like glue. Anyway, I eat high protein and very low carb. I did lose a couple of lbs. in 2weeks time, but, have never been in ketosis.

I thought the cheese I was eating was stopping me from seeing a change in the keotstix, so I cut it out and I'm still not in ketosis?

While I know that you can still lose weight without being in ketosis, I'd sure love to see that stick get darker.

Any ideas?

Are you eating any nuts or things with lots of sugar alcohols? Both of those things really seem to lower my ketone count.

If anyone is looking for ketone sticks, check with your pharmacy. Most carry them or will order them for you. I get 50 sticks for $10 at my Giant Eagle. Make sure you get the ones that test ketones ONLY! I only test a couple times a week so they last for awhile.

 

[marshallandcartersmo]

When you guys cook chicken breasts, what do you season them with? I'm planning on baking several today to last through a few days lunches, but don't know what I can season them with. I have BBQ sauce, but it isn't low carb (about 4 per tsp). thanks!

ETA--I'm only on day 3 of the first 2 weeks.......

 

[beattyfamily]

When you guys cook chicken breasts, what do you season them with? I'm planning on baking several today to last through a few days lunches, but don't know what I can season them with. I have BBQ sauce, but it isn't low carb (about 4 per tsp). thanks!

ETA--I'm only on day 3 of the first 2 weeks.......

I've used salad dressing, like Italian or my local Greek pizza place's Greek dressing.

I've also made Chicken Parm with the 4C Low Carb bread crumbs.

Also, I've got some low carb BBQ sauce and low carb Terriakyi sauce on hand.

But if I don't have anything, I'd probaby just use garlic, butter and salt.

 

[DawnCt1]

I'm also on Atkins, or rather low-carbing. I don't have that much to lose, and whatever weight I want to lose is sticking to me like glue. Anyway, I eat high protein and very low carb. I did lose a couple of lbs. in 2weeks time, but, have never been in ketosis.

I thought the cheese I was eating was stopping me from seeing a change in the keotstix, so I cut it out and I'm still not in ketosis?

While I know that you can still lose weight without being in ketosis, I'd sure love to see that stick get darker.

Any ideas?

For nuts, I stick to macadamian nuts, less carbs. Be sure you look for hidden sugar. Also remember, the less you have to lose, the harder it is. When I have gotton close to my goal, ketosis is harder to acheive. Kick up your exercise routine a bit, include more weights.

 

[DawnCt1]

When you guys cook chicken breasts, what do you season them with? I'm planning on baking several today to last through a few days lunches, but don't know what I can season them with. I have BBQ sauce, but it isn't low carb (about 4 per tsp). thanks!

ETA--I'm only on day 3 of the first 2 weeks.......

I made chicken piccata yesterday. I did dredge the chicken in egg and flour but it wasn't enough to to affect ketosis.

 

[Bbgrizzle]

I have an announcement! After 3 days of Atkins, I am in Ketosis and have the horrible Ketosis breath!!

 

[DVC-Don]

My wife is doing a low carb thing and has lost 34 pounds since last September.

 

[Southern4sure]

I have an announcement! After 3 days of Atkins, I am in Ketosis and have the horrible Ketosis breath!!

I need to go buy some ketosis sticks. Way to go Bonnie!