South Beach Dieters Thread ??? Anyone???

[Amirah95]

Any SBD members here? If so, give me a holler!

I am in my 2nd week of Phase 2 and so far so good. I am also walking and trying to build up edurance for running. I'm hoping there are others here as it would be nice to get my Disney fix and SBD support all in one place. I looked for an existing thread and didn't find it. A girl can wish.

Don't forget to post your dates and your stats if you do the SBD.

SBD Start Date: July 12, 2008
SW: 223lbs.
CW: 202.4lbs.
GW: 173lbs.

Here is the South Beach Diet Meal Plans for phases 1 and 2.

Start off with Phase 1 (P1) for two weeks and then switch over to Phase 2 (P2) until you reach your goal weight.

If you're breastfeeding then start off with P2.

There is a P3 meal plan as well and I posted it here. (coming soon)

Here are the foods to enjoy lists for P1 and P2.

Here are the foods to avoid lists.

Any questions about South Beach Diet can be asked in this thread of course. Post your start date (sd), your start weight (sw), your current weight (cw) and your goal weight (gw) if you want to. You can also keep your food journals in this thread. Maybe all of your info can help someone else.

Resources: The South Beach Diet by Dr. Arthur Agatson, The South Beach Diet Good Fats/Carbs Guide, and The South Beach Diet Super Charged Workout, The South Beach Diet Dining Guide, The South Beach Heart Program, The South Beach Diet Quick and Easy Cookbook AND there is a big SBD recipe database located here.

Good luck!!!

 

[3DisneyKids]

There is a thread...I will bump it up for you...

 

[Amirah95]

Thank you! The search here is terrible.

 

[Raenstoirm]

I am South Beaching it plus or minus. I just started week 2 today. I only lost three lbs last week, but all things considered that is not bad. I was hoping for more drastic like they claim, but every little bit helps I suppose.

Breakfast is really killing me. I am not an egg person by any means and I am already sick of them. I usually have a yogurt (skyr) and fruit for breakfast, but both are a no go at least for one more week.

I am also C25k. Again, plus or minus. I have gotten nearly to week 7 before, but then something comes up and I cant run for a bit and have to restart. I am going to start week 5 next week and see if I can handle it without going further back on the list.

 

[Amirah95]

I am South Beaching it plus or minus. I just started week 2 today. I only lost three lbs last week, but all things considered that is not bad. I was hoping for more drastic like they claim, but every little bit helps I suppose.

Breakfast is really killing me. I am not an egg person by any means and I am already sick of them. I usually have a yogurt (skyr) and fruit for breakfast, but both are a no go at least for one more week.

I am also C25k. Again, plus or minus. I have gotten nearly to week 7 before, but then something comes up and I cant run for a bit and have to restart. I am going to start week 5 next week and see if I can handle it without going further back on the list.

For breakfast cut out the fruit and eat more veggies. The min. amount of veggies for breakfast is 1/2 cup...but I always eat more of it. Around 2 cups but that's just me. You don't have to have eggs. I eat grilled ckn, grilled fish, beans, turkey bacon in the mornings on salads. You have other protein choices over eggs. I happen to like eggs so I use egg beaters and I eat about 2 eggs each morning about 4 days a week.

You need to eat veggies or more veggies with each meal. It is key to cleaning out your system. Drink more water.

Do you have your Phase 1 foods list? If not, get it because you can eat anything on that list. Watch your portions.

As for yogurt it should be plain and you can only eat 4oz. I didn't eat yogurt in P1 because I looked at it as if it was milk/dairy. I've heard some who put Splenda in their yogurt to make it taste better. Go for no sugar and/or low fat.

P1 Breakfast goes like this...

Protein - quantity is not limited, see food list for choices (I say eat between 3-4 oz of protein because it's a good enough amount)

Veggies - min. 1/2 cup, see food list for choices (I always eat more than the min.)

Fruit: None

Starch: None

Milk: None

Fat: 1 tsp of mayo or oil, see foods list for choices (you can even have avacado for this portion)

 

[eeyore65]

I am a So Be dieter! I started April 1 and I am down 32 lbs. I have 24 more to go. It was perscribed to me by my Dr. for metabolic syndrome. My bloodwork has improved dramatically along with my looks - itis a good diet.

I also eat egg beaters loaded with last nights left over veggies. Today I had spinach tomatoes and onions. I got a frittata pan and it has made making my morning omelet much easier. I also really like soy sausage patties - morningstar farms. I eat those if I'm not as hungry. Once in phase two you can add your yogurt and fruit. I have plain greek yogurt with splenda and some berries about twice a week.

First snack is usually a cheese stick - but I have cut that out as I find I am not super hungry for a snack in the morning any more.

Lunch is almost always a salad of some sort. But today I had left over slow cooked pork with BBQ sauce I made with splenda and home made coleslaw with splend'd dressing. I am quite full!

My snack - that I eat at 4 pm - are edamames in the shell. I love these as they are slow to eat and yummy. A frozen bag lasts me all week.

Dinner is a protein and two veggies. Last night I had vegetable lasagna with no noodles and a chicken italian sausage. My family ate pasta.

Dessert is something with whipped cream in the can. That has virtually no carbs and it is yummy. I switch up no sugar jello, pudding and the ricotta desserts (which I love.) I sometimes cheat and have a skinny cow dipper. If I am dying for ice cream.

I am averaging about a 1lb a week lose after my initial big drop. It is slow - but I feel like I could keep this up forever. I have lost 2-3 pants sizes from losing that belly fat. Even my underwear is big on me!

I need to start working out more. I do 2x per week and it is not enough. I know I could lose more if I increased that. I am saving that for if I plateau.

 

[Amirah95]

I am a So Be dieter! I started April 1 and I am down 32 lbs. I have 24 more to go. It was perscribed to me by my Dr. for metabolic syndrome. My bloodwork has improved dramatically along with my looks - itis a good diet.

I also eat egg beaters loaded with last nights left over veggies. Today I had spinach tomatoes and onions. I got a frittata pan and it has made making my morning omelet much easier. I also really like soy sausage patties - morningstar farms. I eat those if I'm not as hungry. Once in phase two you can add your yogurt and fruit. I have plain greek yogurt with splenda and some berries about twice a week.

First snack is usually a cheese stick - but I have cut that out as I find I am not super hungry for a snack in the morning any more.

Lunch is almost always a salad of some sort. But today I had left over slow cooked pork with BBQ sauce I made with splenda and home made coleslaw with splend'd dressing. I am quite full!

My snack - that I eat at 4 pm - are edamames in the shell. I love these as they are slow to eat and yummy. A frozen bag lasts me all week.

Dinner is a protein and two veggies. Last night I had vegetable lasagna with no noodles and a chicken italian sausage. My family ate pasta.

Dessert is something with whipped cream in the can. That has virtually no carbs and it is yummy. I switch up no sugar jello, pudding and the ricotta desserts (which I love.) I sometimes cheat and have a skinny cow dipper. If I am dying for ice cream.

I am averaging about a 1lb a week lose after my initial big drop. It is slow - but I feel like I could keep this up forever. I have lost 2-3 pants sizes from losing that belly fat. Even my underwear is big on me!

I need to start working out more. I do 2x per week and it is not enough. I know I could lose more if I increased that. I am saving that for if I plateau.

Wonderful! So you've been on it longer than me! Congrats on the weight loss!!!

Some people get discouraged from doing the SBD because they cannot make it through P1, but it only lasts for two weeks. I don't know about you but I LOVE eating this way. I love the way my shopping cart look...healthy! I'm enjoying P2 a lot. It's motivating me to get out and exercise which I never did before.

I heard about Morningstar and I'll have to try those soy patties although when I think of soy I think about gagging, but I'll try it out.

Can I have that recipe for your veggie lasanga minus the pasta please??

Also, I am dropping 1-2 lbs a week but I do go through that fluctuating action. I gain 1 and back down to two and then one, but by the next week that 2 lbs is off permanently. I love doing the SBD over any others and I've tried two others.

I don't crave bread, pasta, potatoes or rice anymore. I just don't eat them. I never thought I'd ever say that ever.

Anyway, it's nice to meet you SBD buddy. I was hoping there were more of us here. Maybe soon.

 

[eeyore65]

You must try the soy sausage patties - they really taste like breakfast sausage - not soy. Even my 9 yo DS loves them.

My veggie lasagna - I cut eggplant and zuchinni in to planks. I spray them with olive oil and roast at 400 degrees until soft. Then I make my cheese - ricotta mixed with an egg and some spices - basil, oregano. I layer sauce and the veggies (they are my pasta substitute), cheese mixture, some shredded low fat mozzeralla, some spinach leaves or roasted peppers (you can put in mushrooms too), if I have them - keep layering ending with sauce and some parmesan.

I bake for 400 degrees for about 45 mins - covered. I uncover for about 10 minutes. Let it sit for about 5-10 minutes and serve. Some liquid may accumulate and I actually just drain it out.

I freeze the leftovers for when my family wants pasta - I can have my lasagna!

 

[Amirah95]

You must try the soy sausage patties - they really taste like breakfast sausage - not soy. Even my 9 yo DS loves them.

My veggie lasagna - I cut eggplant and zuchinni in to planks. I spray them with olive oil and roast at 400 degrees until soft. Then I make my cheese - ricotta mixed with an egg and some spices - basil, oregano. I layer sauce and the veggies (they are my pasta substitute), cheese mixture, some shredded low fat mozzeralla, some spinach leaves or roasted peppers (you can put in mushrooms too), if I have them - keep layering ending with sauce and some parmesan.

I bake for 400 degrees for about 45 mins - covered. I uncover for about 10 minutes. Let it sit for about 5-10 minutes and serve. Some liquid may accumulate and I actually just drain it out.

I freeze the leftovers for when my family wants pasta - I can have my lasagna!

Thank you! I'm going to have to try to attempt this as I have no experience with eggplant. Currently experimenting with mushrooms.

 

[Tink & Goofy]

Hi, SB'ers. I'd like to join if I can. I'm going to do SB to lose 55 more pounds (lost 5 already). I was doing WW this past week and a half but am still craving sugar.
Since I'm still nursing my 6.5 month old son I'm starting on Phase II.

I'll post stats if I'm welcome to join.

 

[Amirah95]

Hi, SB'ers. I'd like to join if I can. I'm going to do SB to lose 55 more pounds (lost 5 already). I was doing WW this past week and a half but am still craving sugar.
Since I'm still nursing my 6.5 month old son I'm starting on Phase II.

I'll post stats if I'm welcome to join.

You are very welcome to join!!! SBD works, but that P1 is critical to getting rid of your cravings for starches and sugar as I waited until I was finished nursing to do SBD.

I know two peopel who are on SBD and are still nursing and it's going very well. Keep it up! I don't know about you but when I lose 5lbs I feel REALLY good about it!!!!

Post your stats!!!!

 

[Tink & Goofy]

Thanks Amirah! I'll give P2 a try and if I still have those cravings I'll do P1 with some extra calcium and protein.

As for losing 5 pounds, I do feel good about it but I have so far to go that it's just like, "Come on! Five pounds?!"
As for stats:
Name: Melissa, age 28.
Married 8 years, have 6.5 mo old son.
I'm 5' 1/2" (yes, not even 5' 1"), weigh 170. I weighed 169 pre-pregnancy.
My goal is around 115, to be a size 4 as I'm small boned. I'm currently a size 15. 115 would be a much healther weight for me.

 

[Amirah95]

Thanks Amirah! I'll give P2 a try and if I still have those cravings I'll do P1 with some extra calcium and protein.

As for losing 5 pounds, I do feel good about it but I have so far to go that it's just like, "Come on! Five pounds?!"
As for stats:
Name: Melissa, age 28.
Married 8 years, have 6.5 mo old son.
I'm 5' 1/2" (yes, not even 5' 1"), weigh 170. I weighed 169 pre-pregnancy.
My goal is around 115, to be a size 4 as I'm small boned. I'm currently a size 15. 115 would be a much healther weight for me.

I'm in a stink right now. I am going through this up 3 lbs and down 2 and then 1 and then up 3...not sure what's going on so I put myself back on P1 for a couple days and I'll check my weight tomorrow to see if it helped.

I also joined the Y so I now have access to a pool. Mariah Carey said in People Magazine some months ago that all she did was eat soup and aquatics to drop the weight and she NOW looks fabulous. I'm not into soup like that so I'll stick with my SBD, but my walking/jogging (soon to be jogging) and swimming should do the trick.

I only want to be down to 173lb because if I go any lower I'll lose all the junk in my trunk haha. I may want to get back down to my first pre-pregnancy weight of 147lbs. but I was a young mom back then and I was supposed to be a skinny minny. I'll be happy with 173 since I was 200 when I got pregnant with my 2nd baby.

I'm cheering you on . Do you have your P2 list in your purse and one at your desk or on the kitchen table? If not, get it out! Do you have your food journal made? If not, I can send you a template I got from the SBD forums. I use it faithfully and I also track my weight and exercise on those sheets too.

 

[Tink & Goofy]

I was down to 120-something at one point after losing 60 pounds on Atkins and still had plenty of junk in my trunk. LOL

I don't have a P2 list, I'm embarrassed to say, nonetheless 3! As for food diary, I use fitday. They've retooled it and now have weight and body measurements!

 

[Amirah95]

I was down to 120-something at one point after losing 60 pounds on Atkins and still had plenty of junk in my trunk. LOL

I don't have a P2 list, I'm embarrassed to say, nonetheless 3! As for food diary, I use fitday. They've retooled it and now have weight and body measurements!

I found that fitday site the other day. I have yet to start using it. I may just use that as well as paper. You can eat everything in the P1 and P2 list. OK you can't do P2 if you don't have the list so here it is...

Phase 1 Foods
deleted foods in RED
new foods in Blue

BEEF (Lean* cuts, such as)
Bottom Round
Eye of Round
Flank Steak
Ground beef:
deletes: # Extra Lean (96/4), # Lean (92/8 ), # Sirloin (90/10)
replaced with:
Extra lean
Lean Sirloin
(note seems to be the same thing)
London Broil
Pastrami, lean
Sirloin Steak
T-bone
Tenderloin (filet mignon)
Top Loin
Top Round

* Lean meat has, per 10 gram or less total fat and 4.5 grams or less of saturated fat per 100 gram portion (30 grams is about 1 oz)

POULTRY (SKINLESS)
Cornish hen
ground breast of chicken
ground breast of turkey
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 (limit those high in mercury and other contaminants such as swordfish, tilefish, albacore tuna-use light tuna instead and shark)
Water-packed tuna and other canned fish
Salmon roe
Sashimi

PORK
Boiled ham
Canadian bacon
Loin chop or roast
Tenderloin

VEAL
Chop
Cutlet, leg
Top round

LAMB (Remove all visible fat)
Leg, Center Cut
Loin chop or roast

GAME MEATS
Buffalo
Elk
Ostrich
Venison

COLD CUTS (FAT FREE OR LOW FAT ONLY)
Boiled ham
Deli sliced turkey breast
Lean deli roast beef
Smoked ham
Smoked turkey breast

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

CHEESE (Fat Free or Reduced Fat )
for hard cheese, look for varieties that have 6 grams of fat or less/ounce
American
Blue Cheese does not come in reduced fat so use in moderation
Cheddar
Cottage cheese, 1-2% or fat-free
Cream cheese substitute, dairy-free REMOVED
Feta
Mozzarella
Parmesan
Part-skim Ricotta
Part-skim String
Provolone
Swiss

EGGS
The use of whole eggs is not limited unless otherwise directed by your doctor.
Egg whites and egg substitute are okay.

MILK/DAIRY
Except for half and half, 2 cups allowed daily, including nonfat yogurt or low-fat plain yogurt
Greek Yogurt nonfat
Low-fat milk (fat-free and 1%)
Fat-free 1/2 & 1/2 (2 tablespoons)
Low-fat plain, vanilla, or artificially sweetened 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
yogurt low fat or nonfat plain

BEANS/LEGUMES (Fresh, frozen or canned, without added sugar. 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
FAVA Beans
Great Northern Beans
Italian Beans
Kidney Beans
Lentils
Lima Beans
Mung Beans
Navy Beans
Pigeon beans
Pinto Beans
Refried Beans - fat free canned
Soy Beans
Split Peas
White Beans

VEGETABLES (may use fresh, frozen or canned without added sugar, eat a minimum of two cups with lunch and dinner)
Artichokes
Artichoke hearts
Arugula
Asparagus
Bok Choy
Broccoli
Broccoli Rabe
Broccoli Sprouts
Brussels Sprouts
Cabbage (green, red, Napa, Savoy)
Capers
Cauliflower
Celeriac (celery root)
Celery
Chayote
Chicory REMOVED
Collard Greens
Cucumbers
Daikon radish
Eggplant
Endive
Escarole
Fennel
fiddlehead ferns
Garlic
Grape leaves
Green Beans
Hearts of palm
Jicama
Kale
Kohlrabi
Leeks
Lettuce (All varieties)
Mushrooms (All varieties)
Mustard Greens
Nopales REMOVED
Okra
Onions
Parsley
Pepperoncini
Peppers (All varieties)
Pickles - Dill or artificially sweetened
Pimientos
Radicchio
Radishes (All varieties)
Rhubarb
Sauerkraut
Scallions
Sea Vegetables (seaweed, nori)
Shallots
Snap Peas
Snow peas
Spinach
Sprouts (alfalfa, bean, broccoli, lentil, radish, sunflower)
Squash, Spaghetti
Squash, Summer
# Yellow
# Zucchini
Swiss Chard
Tomato
Tomato Juice
Turnip Greens
Vegetable Juice Cocktail
Water Chestnuts
Watercress
Wax Beans

NUTS AND SEEDS limit to one serving per day as specified. Dry roasted recommended.
Almonds - 15
Brazil Nuts - 4
Cashews - 15
Chestnuts-6
Edamame, dry roasted - 1/4 cup
Filberts -25
Flax Seed - 3 TBS (1 oz)
Hazelnuts -25
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 (Up to 2 Tbsp. of the following fats or oils are allowed daily)
Monounsaturated Oils (Monounsaturated oils are particularly recommended.)
Canola
Olive (particularly extra-virgin)

Polyunsaturated Oils or a blend of Monounsaturated and Polyunsaturated
Corn
Enova REMOVED
Flaxseed
Grapeseed
Peanut
Safflower
Sesame
Soybean
Sunflower


Other Fat Choices:
Avocado - 1/3 whole = 1 TBS oil
Guacamole - 1/2 cup = 1 TBS oil
Margarine - Trans Fat Free 2 TBS
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)
TRANS FAT FREE Spreads 2 TBSP.

SEASONINGS AND CONDIMENTS
All spices that contain no added sugar
Broth
Coconut Milk -Light
Espresso powder
Extracts (almond, vanilla, or others)
Horseradish sauce or horshradish
I Can't Believe It's Not Butter! Spray
Lemon Juice
Lime Juice
Pepper (black, cayenne, red, white)
Salsa (check labels for added sugar)
ALL TRANS FAT FREE COOKING SPRAY (not just ICBINBS)

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 (may only be used if they are transfat free and 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
taco sauce 1 Tbsp
Tamari
Worcestershire Sauce - 1 TBS
Whipped Topping, Light or Fat-Free - 2 TBS

SWEET TREATS (Limit to 75-100 calories per day)
Candies, hard, sugar-free
Chocolate powder, no-added-sugar
Chocolate syrup sugar free
Cocoa powder, baking type
Drink mix sugar ree and nutrient enhanced
Fudgsicles, no sugar added
Gelatin, sugar-free
Gum, sugar-free
Jams 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.)

SUGAR SUBSTITUTES
Acesulfame K
Aspartame
Fructose (needs to be counted as Sweet Treats, Caloric Limit)
Nutrasweet (Equal)
Saccharin (Sweet & Low)
Sucralose (Splenda)

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
Tomato Juice
Vegetable Juice
Note: caffeinated coffee or diet sodas with caffeine added are allowed, but limited to 1 - 2 servings per day


Phase 2 Foods
Deletions in RED
Additions in BLUE

BEEF
All hot dogs (beef, pork, poultry, soy) can be enjoyed occasionally (once/week) if they are at least 97% fat free contain 3-6 grams of fat/serving).

FRUIT (Start with one daily serving, gradually increasing to up to 3 total servings daily)
Apples - 1 small or 5 dried rings
Apricots - 4 fresh or 7 dried
Banana - medium-sized (4 oz.)
Blackberries - 3/4 cup
Blueberries - 3/4 cup
Boysenberries - 3/4 cup
Cactus Pear Fruit - (Prickly Pear) 1
Cantaloupe - 1/4, or 1 cup diced
Cherries - 12
Clementine - 1
Cranberries - 3/4 cup
Elderberries - 3/4 cup
Gooseberries - 3/4 cup
Grapefruit - 1/2
Grapes - 15
Honeydew - 1/8 melon or 1 cup diced
Kiwi - 1
loganberries - 3/4 cup
mandarin oranges - 2
Mangoes - 1/2 medium (4 oz.)
Mulberries - 3/4 cup
Nectarine - 1 small
Oranges - 1 medium
Papaya - 1 small (4 oz.)
Peaches - 1 medium
Pears - 1 medium
Plantain - deleted
Plums - 2
Pomegranate seeds - from 1 medium pomegranate
Pomelo 1/2
Prunes - 4
Raspberries 3/4 cup
Strawberries 3/4 cup
Tangelo - 1 small
Tangerines - 2

VEGETABLES
Carrots - 1/2 cup
Green Peas - 1/2 cup

DAIRY (2-3 cups allowed daily, including yogurt)
Yogurt - artificially sweetened non-fat flavored yogurt (limit to 4 ounces daily and avoid varieties that contain high fructose corn syrup)

WHOLE GRAINS AND STARCHY VEGETABLES
(Start with one daily serving, gradually increase to up to 3 or four total servings daily.) Unless otherwise stated, choose whole grain products that have 3 grams of fiber or more per ounce.

Bagels, small, whole grain - 1/2, or 1 oz.
Barley - 1/2 cup


Bread - 1 oz.
- homemade breads using whole grains (buckwheat, whole wheat, spelt, whole oats, bran, rye)
- multigrain
- oat and bran
- rye
- sourdough (may be used, but whole grain is the best choice) REMOVED
- sprouted grain
- whole wheat


Buckwheat - 1/2 cooked
Calabaza - (considered a starchy vegetable; count as a starch/grain serving) 3/4 cup
Cassava - (considered a starchy vegetable; count as a starch/grain serving) 1/4 cup


Cereal
COLD: choose low sugar with 5g or more fiber per serving
Hot - serving sizes vary check the label for recommended amount. Choose whole grain and slow-cooking varieties (no instant types) with at least 3g fiber and no more than 2g sugar.

REMOVED Cold - 30 grams/1 ounce/3/4 cup. Varieties with 3.0 - 4.9 grams are “good” sources of fiber. “High” fiber cereals have 5.0 grams of fiber or more per serving. Choose a cereal with enough fiber to be at least on the upper end of “good,” and make sure it has less than 8 grams of sugar per serving.
Cereal (OLD Guideline)
- Choose whole grain and slow-cooking varieties (no instant types) with 6-8 grams of fiber or more per serving
- Hot- 1/3-1/2 cup, uncooked
- Cold - 30 grams/1 ounce/3/4 cup REMOVED

Couscous, whole-wheat or Israeli - 1/2 cup cooked
Crackers - whole grain with 3 grams of fiber or more per ounce and no trans fats


English muffins, whole grain - 1/2, or 1 oz.
(most contain 2.5 grams of fiber per half a muffin—varieties varieties with 3 grams of fiber are the best choice.)


Farro - 1/2 cup cooked
Green Peas - 1/2 cup (considered a starchy vegetable; count as a starch/grain serving)
Flour - soy spelt, whole wheat or whole wheat pastry flour
Muffins, bran - 1 small, homemade sugar-free (no raisins)


Pasta
Whole wheat is best choice - 1/2 cup cooked (3 grams of fiber or more per 1/2 cup)
Soy is second best choice - 1/2 cup cooked (3 grams of fiber or more per 1/2 cup)
Phyllo dough and shells whole wheat 2 sheets or 4 mini shells


Pita - 1/2, or 1 oz.
- stone-ground
- whole wheat
(most contain 2.5 grams of fiber—varieties with 3 grams of fiber are the best choice)


Popcorn, 3 cups popped
- Air popped
- Microwave, plain, no trans fats
- Cooked stove-top with canola oil


Potato, sweet - small (considered a starchy vegetable; count as a starch/grain serving)
Pumpkin - (considered a starchy vegetable; count as a starch/grain serving)
Quinoa - 1/2 cup cooked


Rice - 1/2 cup cooked
- basmati
- brown regular converted or parboiled
- wild


Rice noodles - 1/2 cup cooked
Soba noodles - 3/4 cup cooked
Taro - 1/3 cup (considered a starchy vegetable; count as a starch/grain serving)
Tortillas - 100% whole grain, 3 grams of fiber or more per ounce, no trans fats
Winter squash - (considered a starchy vegetable; count as a starch/grain serving)
Yams - small (considered a starchy vegetable; count as a starch/grain serving)

OCCASIONAL TREATS
Chocolate (sparingly)
- bittersweet
- semisweet


Pudding - fat free, sugar free (one serving per day permitted)

BEVERAGES
Wine red or white (1 - 2 4 oz. glass(es) daily with or after meals)
LIGHT BEER 1 on occasion (12 oz)


Phase 1 Foods to Avoid

additions in blue
deletions in red


BEEF
Brisket
Jerky, unless homemade without sugar
Liver
Other fatty cuts
Prime Rib
Rib steaks
Skirt Steak

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


PORK
Bacon
Honey-baked ham
Pork rinds

VEAL
Breast

DAIRY
Ice Cream
Milk 2% or whole
Soymilk whole
yogurt cup style and frozen

CHEESE
Full Fat
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, all types
Croutons, all types
Matzo
Oatmeal
Rice, all types
Pasta, all types
Pastry and baked goods, all types

CONDIMENTS
ketchup
cocktail sauce

BEVERAGES
Alcohol of any kind, including beer and wine
fruit juice all types
milk, full fat and 2%
powdered drink mixes containing sugar
soda and other drinks containing sugar
soymilk with more than 4g fat per 8 oz serving


Phase 2 Foods to Avoid

STARCHES

Bagel refined wheat flour


Bread
-Refined wheat flour
-White

Cookies
Cornflakes
Cream of Wheat
Matzo (except whole wheat varieties which are allowed)
Oatmeal, instant
Pasta, white flour


Potatoes
-instant
-white


Rice
-Jasmine
-Sticky
-White


Rice Cakes
Rolls, white dinner



FRUIT
Canned fruit, in heavy syrup
Dates
Figs
Fruit Juice
Lychee
Pineapple
Raisins
Watermelon



VEGETABLES
Beets
Corn
Potatoes, white



MISCELLANEOUS
Honey
Ice Cream
Jam and Jelly

(I obtained this updated list from the SBD board I'm a member of.)

 

[Tink & Goofy]

Awesome, Amirah! I didn't have time to look that up but now I don't have to.

Stepped on the scale this morning...have dropped another pound and am now 168.2! I also have FINALLY dropped a pant size, now in 14's.

 

[Amirah95]

Awesome, Amirah! I didn't have time to look that up but now I don't have to.

Stepped on the scale this morning...have dropped another pound and am now 168.2! I also have FINALLY dropped a pant size, now in 14's.

My body is big on dropping inches. I want more poundage off! I am still trying to figure out how to work with food in P2. I have not yet put in all of the necessary things I need to be eating on my meal plan yet, but I'm getting there. Here are the meal plans for P1 and P2.

P1

Breakfast
Protein = quantity is not limted.
Veggies = min. 1/2 cup
Fruit = None
Starch = None
Milk = None
Fat = 1 tsp. mayo or oil (optional)

Lunch
Protein = quantity is not limted.
Veggies = min. 2 cups
Fruit = None
Starch = None
Milk = None
Fat = 1 tsp. mayo or oil (optional)

Dinner
Protein = quantity is not limted.
Veggies = min. 2 cups
Fruit = None
Starch = None
Milk = None
Fat = 1 tsp. mayo or oil (optional)

Snack
Snacks are required and you can choose from protein list, veggies list or nuts from the fats list.

P2

Breakfast
Protein = quanity is not limited
Veggies = min. 1/2 cup
Fruit = 1 fruit serving allowed daily (gradually increase to 3 total servings a day)
Starch = 1 starch serving allowed daily (gradually increase to 2 or 3 total servings a day)
Milk = 1 - 1.5 cups allowed daily including yogurt
Fat = 1 tsp. mayo or oil (optional)

Lunch
Protein = quanity is not limited
Veggies = min. 2 cups
Fruit = 1 fruit serving allowed daily (gradually increase to 3 total servings a day)
Starch = 1 starch serving allowed daily (gradually increase to 2 or 3 total servings a day)
Milk = 1 - 1.5 cups allowed daily including yogurt
Fat = 1 tsp. mayo or oil (optional)

Dinner
Protein = quanity is not limited
Veggies = min. 2 cups
Fruit = 1 fruit serving allowed daily (gradually increase to 3 total servings a day)
Starch = 1 starch serving allowed daily (gradually increase to 2 or 3 total servings a day)
Milk = 1 - 1.5 cups allowed daily including yogurt
Fat = 1 tsp. mayo or oil (optional)

Snacks
Snacks are optional. Choose from protein, fruit or veggie list or eat nuts from fats list. Plain, low-fat or fat-free yogurt is also allowed.

 

[Tink & Goofy]

I don't do the meal plan things and I'm doing fine. That's just me, though.

Part of me says I'd rather drop the inches than pounds but I know they're interconnected.

 

[RunningLilo]

Hey SB WISHers!

Great thread. I lost 55lbs with SB last year (before getting pregnant and gaining 70. Yikes!) I love the diet. It's the only thing that has ever worked for me. Plus, it straightened out my moods since I wasn't having sugar highs and lows. For the first time in my life I wasn't spending all day thinking about food.

But I've since lost the motivation to get back on it. I can't count the number of times I've done Phase 1. Serously, probably 7-8 times. But, with 2 kids I end up strapped for time and energy and hit the drive-thrus. That's my latest problem. When I was doing SB I was the only one on it. I was making recipes/altering ingredients just for me. But now I have to prepare meals my kids will eat. I have no idea what to do. They won't eat onions, lettuce, etc. I get so discouraged when I spend the time, money, and energy to make SB meals and then they won't eat them. WHAT DO I DO?!?

 

[Tink & Goofy]

I, too, am the only one on SB in my house so it's tough. But it can be done!

As for the onions, have you tried caramelizing them? It takes away some of the onion-y flavor.