South Beach Support- UPDATED SB Food lists and Advice PAGE 3

[andrychowski]

Thanks again. I may have some more questions as I enter the next phase. It does help to talk to people who are doing the same "diet".

 

[andrychowski]

Hey guys-

Sorry to be a pain, but I am very frusterated. I have lost 4 lbs after being on Phase 1 for 8 days. That may sound pretty good, but I also experienced my monthly cycle during this first week so that would account for some of the weight loss. Here is a sample of what I eat. I would appreciate any input.

Bfast - 2 egg omelet with part-skim mozz and 1 piece of turkey bacon, reg coffee with splenda and non-daily creamer

snack - string cheese

lunch - 1/2 cup cottage cheese (with a little splenda), 2 pieces fat free ham, slice of 2% cheese, lettuce, tomato

snack - celery with peanut butter or sugar-free fudgicle

dinner - burger or chicken or turkey (some meat), beans (or other vegeable from list) and tomato

snack - fudgicle (if not earlier) or another SBD dessert (crystal light iced tea with fat-free milk and cool whip - book says fine for Phase 1)

I usually drink water or 1 diet soda a day. A also drink diet iced tea. Sometimes I will sneak some extra peanuts or taste of peanut butter or an extra piece of celery with peanut butter, if I am really hungry to stop me from being tempted to eat something else.

I would love any input.

 

[Lisa loves Pooh]

I just bought the book yesterday. (Well hubby did for me.)

Planning on starting phase II today as I am still nursing.

South Beach was the only diet to have ever "worked" for me in the way that I wanted to. I lost some "spread" in my thigh area (you know--how far you spread when you sit down ). Was doing well just before training for my first marathon. But as the miles went up, my carb intake did go up at the same time (it had too!). I did get down to a size 8 while training.

Contrast that to my second season. Never cut down on the carbs when I finished training. My 2nd season I was heavier and no size 8 pants for me. (Too many cookies! )

It should be interesting. Since I cannot do phase I--not sure how my cravings will detox.

My pre-work snacky-breakfast this morning (was up at 5am!) was pears and almond butter...a much enjoyed treat that first training season. Good for phase II, though I wouldn't usually have it first thing since it is a fruit. The almond butter does slow down the digestion though which is good.


andrychowski: Only reintroduce ONE thing at a time--similar to how you give babies their first foods. Try one food added in for a few days. Some foods, it will take a couple of days to figure out where it works best in your day. Example: When I intro'd cantaloupe, discovered that if I ate it in the morning, I was ravenous all day....took a few days to find out when I could eat it and not have that affect. Your blood chemistry is altered, so you will process those things quickly. Just remember the combinations...I have to brush up on that chapter. But combining a fat with a good carb helps slow the digestion down a bit.

Also--sometimes it can take several days. Not everyone loses weight in the first 2 weeks. I considered that to be a detox period more than anything. Also--those rascally men will ALWAYS (okay mostly ALWAYS) lose the pounds more quickly. A cruel fact of nature. Make sure you aren't consuming too much fat. That could be inhibiting loss. Though IMHO the most important thing with phase I is to not be hungry and to detox. Weight loss is secondary. You could wake up one day and lost a lot of pounds all at once. Also be sure to drink your water.

 

[Lisa loves Pooh]

Has anyone ever heard of using Agave Nectar? A friend of mine who is a naturalist foodie (she follows a raw lifestyle) recommended this as a safe sugar substitute. Natural sweet and naturally low glycemic. (Marketed as safe for diabetics even.)

It ranks a 14....which is lower than the low fat artificially sweetened yogurt that is on the market (a 20).


I think I will use it to augment my lifestyle as I do have it on hand.

But just wondering plus tossing it out as a possible suggest.

(It does taste like a sugar.)

 

[DISNEYDUET]

Hi All!! This looks like a nice place to set up a lounge chair
So I feel I should fill you in on this stranger that has just landed on your sunny Beach. I am 29, Dh is 35 and we lead a very healthy lifestyle. South Beach fit in seamlessly to our lives so we figured we should give it a try.
I work for a very busy OBGYN practice and was on my feet 9+ hrs a day. Then last year I got a promotion! And not only did my paycheck go up but so did my weight Couple a desk job with high stress and you have yourself the makings of 30 lbs. I am not kidding 30lbs in 17 months. I felt ok. So I had to buy a bigger size, so what. I can't stay a size 4 forever. Then we went to WDW with some very good friends of ours in May.They are runners. Not just runners but Marathoners. Small, pasta eating, soda drinking runners. I have never had a problem with my weight. I am very active, love Pilates and yoga and hiking and biking. But by the time we got home and I looked at our pictures I wanted to cry. What had happened to me! So I started talking to friends. They all had said they were concerned because of the weight gain and were worried that something was going on in my life. But how do you tell someone that they are getting fat.(I hate that word by the way) 2 very close friend had been on the SBD for a month and both had lost almost 15lbs each. They gave me the books and told me to go get my life back.
So, I started SBD about 3 weeks ago. I admit I was gung ho for about the first 10 days. After that I started to feel like I was going to sprout feathers or long, fuzzy ears! I do admit I cheated. I had to have a glass of wine a few times. Bad days at work and all that. But so far I have lost 11lbs!! This has been such a wonderful thing in my life. I feel like I have energy again. I feel healthier and I am sleeping better. DH was shocked at how easy the program was and started last week. He has not lost anything yet but had not gained either. I know he cheats at work so I don't say anything. I just gently encourage him to do better each day. My goal is another 15lbs before we go on vacation.
Thanks for letting me ramble. I have sand in my thong (flipflop thong that is , you people need to get your mind out of the gutter!) and the clouds are rolling in so I must be getting on now. Have a terrific day and keep up the good fight!!

 

[DISNEYDUET]

Has anyone ever heard of using Agave Nectar?

Don't they make Tequila our of the Agave plant?

 

[Lisa loves Pooh]

Don't they make Tequila our of the Agave plant?

I have no idea--but I think the nectar would be more approved for SBD than tequila.


Okay--my menu today. Goal was not to starve.

(Started on Phase II)

early morning breakfast snack (woke up early for work at 5am):
Pears and Almond Butter


Breakfast
4 eggwhite "omelet" with tomato and red bell pepper and a little whole milk mozarella

Lunch
Tuna with a little regular mayo, pickles, tomato, cucumber with a little spritz of olive oil and salt and pepper on 1 slice of whole wheat bread (nature's own--has sugar but is whole grain)

Snack
an ounce or two of cheese and a plum

Dinner
Italian Hamburger: Lean Ground Beef, tomato with olive oil, whole milk mozzarella (what we had in the house), on 2 slices ezekial bread
Broccoli and cauliflower.


All things are on the allowed list and are what I had on hand. Not sure if combinations are important aside from the "have fiber, fat, or protein with a sugar to slow down digestion" combos (hence a plum with cheese which I am not positive was necessary. )

 

[apirateslife4evr]

I've been on SBD for two+ weeks now, and yes....it's been VERY hard. I have(had) an EXTREME sweet tooth, so giving up the sugar was hard. I also love carbs, between that & the sugar, no wonder I am overweight. I've lost 7lbs in the first two weeks, and that was without doing ANY exercise. I know, if I *DO* exercise, I am bound to drop more weight, I just need to get my butt over to the gym to sign up.

My weight loss goal is the important FIRST step to starting my IVF treatments to have a healthy baby!! That's my modivation........I just keep thinking about that every time I want to have a candy bar !!!!

 

[SeaSpray]

Hello fellow Beach-goers!

I haven't had much time to post lately, and I really don't have time this morning, but I wanted to stop in and say "hello", and to say that I should have time this weekend (3 day weekend - YAY! lol) to catch up in here, and get some sand between my toes! lol

See ya later, gators!

 

[lovetoscrap]

Hi Everyone

I started this thread and then life got BEYOND crazy and haven't had much time to be here, or to be on the beach. But with school starting next week I will have more free time to post and hopefully we can really pull our support together.

I have gained back a bit of the 10 pounds I had lost. I had a brief "best diet method" during my hiatis (stomach bug! ) but still am a few pounds up.

I have A LOT to lose and need to work at it. I joined the Biggest Loser Challenge here also. It looks like it will also be a good way to help with motivation.

 

[lovetoscrap]

Hey guys-

Sorry to be a pain, but I am very frusterated. I have lost 4 lbs after being on Phase 1 for 8 days. That may sound pretty good, but I also experienced my monthly cycle during this first week so that would account for some of the weight loss. Here is a sample of what I eat. I would appreciate any input.

Bfast - 2 egg omelet with part-skim mozz and 1 piece of turkey bacon, reg coffee with splenda and non-daily creamer

snack - string cheese

lunch - 1/2 cup cottage cheese (with a little splenda), 2 pieces fat free ham, slice of 2% cheese, lettuce, tomato

snack - celery with peanut butter or sugar-free fudgicle

dinner - burger or chicken or turkey (some meat), beans (or other vegeable from list) and tomato

snack - fudgicle (if not earlier) or another SBD dessert (crystal light iced tea with fat-free milk and cool whip - book says fine for Phase 1)

I usually drink water or 1 diet soda a day. A also drink diet iced tea. Sometimes I will sneak some extra peanuts or taste of peanut butter or an extra piece of celery with peanut butter, if I am really hungry to stop me from being tempted to eat something else.

I would love any input.

I have not been on Phase 1 for a long time (it didn't agree with me) but from the looks of things I wonder if you are not eating enough veggies? I think you are supposed to have quite a bit? Correct me if I am wrong.

Also, make sure your peanut butter is SB friendly--they advocate NATURAL peanut butter that has no added fats or sugar. I have been using one made by Skippy and it is really good. That is high praise from me cause I am a picky eater and am really picky about my PB!

I also think that in phase 1, while some people experience quite a bit of weight loss, the true GOAL of that phase is to "detox" and get the cravings for carbs and sugar out of your body. If you are feeling like you have reached that goal you might want to go ahead and move on to Phase 2 and see what happens. Remember, healthy and lasting weight loss is really only 1-2 pounds a week.

Keep going!

 

[lovetoscrap]

To those that are new (and old) to South Beach and are following the book I want to point out that there have been changes to things that are laid out in the book. I am not sure if there has been a new updated edition printed, but I don't think so. Especially since I keep seeing the book for about $5 at the stores.


While SB has their own website (you have to pay for it) where a lot of this is explained I paid for the site and found it to be not very useful/helpful at all. Thier message/support boards are particularly disappointing as they have very little people signed up so you don't get answers to anything.

I strongly urge all Beach Goers to check out this site: http://www.southbeach-diet-plan.com/forum/index.php?sid=51457b75f4f85aeaaa87250fdeb87570 just to read and look around. There are great FAQ's for each phase of the plan with the changes noted and helpful planning tools, recipes etc... They also have great support boards, but that is why I started this thread. I spend most of my time on the DIS and wanted to keep my weight loss support over here also. I have flip flopped back and forth between there and here some. They are very nice over there and will answer any questions you have if you feel you can't get them answered here.

 

[lovetoscrap]

Here is the Phase 1 list of foods that has been updated. It is my understanding that is more extensive than what is in the book. It also reflects a change in the Dairy Servings allowed and adds swiss cheese.

PHASE 1 Updated Foods list:

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
Swiss

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

(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

(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

(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

(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

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

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

More on South Beach condiments



SWEET TREATS (Limit to 75 calories per day) <Limit raised to 100 calories in 2006>

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.


SUGAR SUBSTITUTES

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

 

[lovetoscrap]

Here is the updated list of foods to avoid in Phase 1:



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

 

[lovetoscrap]

Here is the updated list of what you can add in Phase 2. Some of the changes have come about because of the partnership with SB and Kraft. SB altered the "rules" a bit to allow those products!

Phase 2 Foods
You can enjoy all of the foods allowed in Phase 1 as well as those listed below.

Foods you can reintroduce to your diet

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 increase to 3 total servings daily)
Apples - 1 small or 5 dried rings
Apricots - 4 fresh or 7 dried
Banana, medium-sized (4 oz.)
Berries, all - 3/4 cup
Cactus Pear Fruit (Prickly Pear)
Cantaloupe - 1/4, or 1 cup diced
Cherries - 12
Grapefruit - 1/2
Grapes - 15
Kiwi - 1
Mangoes - 1/2 medium (4 oz.)
Oranges - 1 medium
Papaya - 1 small (4 oz.)
Peaches - 1 medium
Pears - 1 medium
Plantain
Plums - 2
Prunes - 4

MILK/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)

STARCHES (Start with one daily serving, gradually increase to 3 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
- 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)
- sprouted grain
- whole wheat
Buckwheat
Calabaza (considered a starchy vegetable; count as a starch/grain serving)
Cassava (considered a starchy vegetable; count as a starch/grain serving)
Cereal
Hot - 1/3 -1/2 cup, uncooked. Choose whole grain and slow-cooking varieties (no instant types).
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
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.)
Green Peas - 1/2 cup (considered a starchy vegetable; count as a starch/grain serving)
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)
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
- converted or parboiled
- wild
Rice noodles
Soba noodles
Taro (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)

VEGETABLES
Carrots

OCCASIONAL TREATS
Chocolate (sparingly)
- bittersweet
- semisweet

SWEET TREATS
Pudding, fat-free and sugar-free (1 serving per day)

BEVERAGES
Wine (1 - 2 glasses daily with or after meals)

 

[lovetoscrap]

Some advice on weight loss or not during Phase 1:

Phase 1 when done correctly, and this means not only eating approved foods but actually following the plan, is purely for the purpose of curbing your cravings. As a side benefit many people lose water weight but it is entirely possible and normal not to lose anything in phase 1. This generally happens with:
People who have little to lose (30 and under seems to be the number)
People who really didn't retain much water before starting SB
And people who started SB as a way to eat healthy rather than lose weight.

Staying beyond the two weeks of phase 1 (unless you are severely over weight) is NOT NECESSARY. If you cravings are under control its time to move on to phase 2 where the real weight comes off.

Advice on Transitioning from Phase 1 to Phase 2--some of this says that you need to NOT go with the book. I am going to quote some different things I have read from different sources so you can see it all here:

Do not follow the menu plans for P2 in the blue book at the very beginning of P2! The book suggests too many grains and carbs too quickly and is a prescription for undoing much of the progress you have had to date. The menus represent what your diet will look like 6-8 weeks into P2.

From the SB newsletter:

So you've made it successfully through Phase 1--now what? Proceed with caution as you begin Phase 2. Moving too quickly can cause cravings to return or weight loss to stall. Here are some tips on how to reintroduce carbs.

Start Small: Choose one carbohydrate--like a piece of fruit or a slice of whole-grain bread--and add it to one daily meal for one week. If after one week you're still losing weight and are free of cravings, then you can move on and begin adding more carbs. If your progress stalls, try a new carb until you find one that works.

Start With Something You've Missed: Dieters typically complain about missing their breakfast cereals the most when beginning The South Beach Diet (TM). If your cereal means a lot to you, try reintroducing that first, but make sure it's made with whole grains.

Expect Changes: The rapid weight loss associated with Phase 1 will not and should not continue into Phase 2. One to two pounds of weight loss per week is a healthy and achievable goal once you begin adding carbs back into your diet.

 

[lovetoscrap]

Finally, I find this very helpful when planning my menus. It is from the official SB site and has been copied to the unofficial SB site:

How to adapt your meal plan - Phase 1
The South Beach Diet™ is designed so that you can easily swap meals and ingredients. If you don't like eggs for breakfast, have low-fat cottage cheese or lean meat instead. Not a fish lover? Then choose lean beef or poultry. In Phase 1 of the diet, you can eat as many proteins and vegetables as you like, plus fats like olive oil. Fruit and starches aren't allowed until Phase 2. Here's a look at some general eating guidelines. For specific food choices, check out the Phase 1 Foods to Enjoy and Avoid list.

BREAKFAST
Protein: Quantity is not limited. Start with a 2 oz. portion, eat slowly, go back for seconds if still hungry.
Vegetables: Minimum 1/2 cup or 6-8 oz. tomato or vegetable juice.
Fruit: NONE
Starch: NONE
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 tsp mayonnaise, trans-free margarine, or oil (optional)

SNACK: Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds. A snack that combines protein (1 oz.) and vegetables is encouraged.

LUNCH
Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
Vegetables: Minimum 2 cups. We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.
Fruit: NONE
Starch: NONE
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing

SNACK: Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds. A snack that combines protein (1 oz.) and vegetables is encouraged.

DINNER
Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
Vegetables: Minimum 2 cups. We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.
Fruit: NONE
Starch: NONE
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing

DESSERT / EVENING SNACK: Desserts are optional. Enjoy a Sweet Treat or any of the snack choices.

BEVERAGES: Diet, decaffeinated, sugar-free drinks are not limited. You can enjoy caffeinated coffee or diet sodas with caffeine added, but limit to 1 - 2 servings per day.

How to adapt your meal plan - Phase 2
In Phase 2, you'll gradually begin to reintroduce healthy carbohydrates into your diet. Here's how to do it: Week one and two: Add in two good carb choices daily. We suggest you reintroduce fruit at lunch, dinner, or as a snack, but it's not the best choice first thing in the morning at breakfast. We recommend a high-fiber cereal for breakfast. Week three and four: move to four good carbs choices daily: 1-2 fruits and 1-2 starches. You can now eat anything from the Phase 1 Foods to Enjoy list list as well as items from the Phase 2 Foods to Reintroduce list.

BREAKFAST
Protein: Quantity is not limited. Start with a 2 oz. portion, eat slowly, go back for seconds if still hungry.
Vegetables: Minimum 1/2 cup or 6-8 oz. tomato or vegetable juice.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2-3 cups allowed daily (including yogurt)
Fat: 1 tsp mayonnaise, trans-free margarine, or oil (optional)

LUNCH
Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
Vegetables: Minimum 2 cups. We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2-3 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing

DINNER
Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
Vegetables: Minimum 2 cups. We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2-3 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing

SNACKS AND DESSERT: Snacks and dessert are optional. Choose a protein, vegetable, fat-free plain yogurt, artificially sweetened non-fat flavored yogurt, nuts/seeds, or a Sweet Treat. A snack that combines protein (1 oz.) and vegetables is encouraged.

BEVERAGES: Diet, decaffeinated, sugar-free drinks are not limited. You can enjoy caffeinated coffee or diet sodas with caffeine added, but limit to 1 - 2 servings per day.

 

[lovetoscrap]

Some posted that they were looking for more breakfast ideas. I don't really like eggs and rarely have the time for them. I have found some Whole grain frozen Waffles by Eggo and also other companies that I sometimes have. If you spread with some Natural Peanut Butter it is quite filling.

I also really like Go Lean Honey and Cinnamon Oatmeal. I am still not quite sure if it "technically" fits the SB profile but it is high in fiber and protein and VERY filling. I eat it several times a week and still lose weight so I am not going to angst over if it really is legal or not.


Here are some recipes from the Unofficial SB site for some breakfast items you can try. I have not tried them cause I don't really care for ricotta cheese (unless it is stuffed in a manacotti tube or layererd in a cheesy lasagna! ) I am copying them here so references to "I" does no mean me, it is the original posters that shared the recipes.



Here is an good list of P1 friendly breakfast foods. I have tried most of them and still use many of them on P2
Phase 1 Breakfast

Mock French Toast
Mock Cinnabon
Flaxseed Muffins
Mock Oatmeal
Mock Danish
Belgian Waffles
Flaxseed meal "Pancake"
.

Mock French Toast,
which came out more like crepes. They were really delicious. I doubled the recipe and modified it a bit, and it made 8 crepes.

1 c. part-skim ricotta
1 egg + 1/4 c. Egg Beaters (or use 2 eggs)
2 packets Splenda
2 tsp. vanilla
cinnamon (to taste)

Blend everything in blender. Spray frying pan with cooking spray. Cook each crepe over medium to low heat (it takes awhile to cook--don't touch them until they look sort of dry on top). They are very delicate and are sometimes difficult to flip. The trick is not to be too hesitant -- they bend a bit when you're trying to slip the spatula underneath, but just keep pushing and then flip quickly! Some of mine ripped, and some I was able to flip in one piece. Either way, they were delicious and a great alternative to something like pancakes or french toast (definitely more crepe-like, though).

Mock Cinnabon:

1/2 C. cottage cheese
1 pkt. splenda
tsp cinnamon
few pecans

blend with fork
15 sec. in micro to take off chill

Flaxseed Muffin recipe:

3eggs,
1/4 cup plus 2 tbsp. oil
1/4 cup sugar free syrup, such as Da Vinci
2 tbsp. water
1 tbsp. vanilla
1 cup flaxmeal
1/2 tsp baking soda
1/2 tsp baking powder
2 tbsp. cinnamon 1/8 tsp salt
In a medium, bowl, beat the eggs with a fork. Beat in oil, syrup, water and vanilla. In small bowl combine remaining ingredients, then stir into egg mixture. Let stand 5 minutes. Spoon into well greased muffin cups (without paper) Bake at 350 F 12-15 minutes, Remove from tin at once to cooling rack. Store in fridge!

I somethimes add a couple of chocolate chips......
I used 12 pkts splenda and about a teaspoon of vanilla. Instead of syrup

Mock Oatmeal:

1/2 C. Ricotta
1 pkt splenda
1 egg
1 cap maple flavoring

Mix, cook in micro 3 minutes. This smells wonderful! The cooked egg within the cheese gives the texture somewhat of oatmeal.


Mock Danish

I use two small bowls. In one bowl I whisk two eggs and a Tbl. of splenda. I pour this into a preheated sprayed non stick pan. While this cooks (do not stir it) and sets up I use a fork to stir 1/4 brick of light cream cheese/neufchatel cheese (8 oz size) and 2 Tbl. splenda and 1/2 tsp. vanilla extract, in the other bowl. By this time the eggs are cooked and I spread the cream cheese mixture

Belgian Waffles
Phase 1!

Ingredients:

2 large eggs
1/4 C Lowfat Ricotta Cheese (store brand)
1 T Granular Splenda, more or less to taste
1/2 t. Baking Powder
1/4 t. Cinnamon, more or less to taste
(optional)
Dash Nutmeg, more or less to taste (optional)

Directions:

Preheat waffle iron. If no waffle iron is available, recipe can also be used for fluffy
pancakes, but that is not as much fun! Beat eggs with electric mixer on high for 1
minute to make them light and fluffy. Add all other ingredients. Beat until smooth.
Spray waffle maker with PAM or other cooking spray. Pour all batter, should fill bottom tray. Close and cook as usual for waffles.

Top with Smart Spread or other butter substitute, a sprinkle of splenda, and/or some
sugar free syrup. Serve with V8 for a complete and satisfying breakfast!

For Phase 2, top with berries. You can also nuke blueberries and add some splenda to make your own blueberry syrup. Other P2 variations include adding one of the following: 1 T wheat germ, 1 T ground flax seed, 1/4 C oatmeal. You may also try using cottage cheese instead of some of the ricotta.

Flaxseed meal "Pancake".

I modified my recipe from the one I found (I left out the metamucil- too scared to try it):

For 2 medium size pancakes:

1/2 c. all-white liquid egg substitute
3 Tbsp. ground flaxseed meal
1 tsp. baking powder
approx 1/2 tsp. vanilla
2 pkts. Splenda
cinnamon and nutmeg to taste

I mixed all ingredients in a small measuring cup. (the baking powder blobs up so you have to stir really well until they dissolve.)

Spray a pan with non-stick spray and pour half of the mixture in. It will immediately sort of fluff up like a pancake. Brown on one side and flip. I think the time varies. I cooked about 2 minutes on each side.

The "frosting" for this is optional, but I was having fun experimenting. I imagine you could put this on just about any concotion to make it sweeter.

"Frosting"
2 Tbsp cream cheese
vanilla
1/2 pkt Splenda

Like the original recipe I got (sorry I don't remember who I stole this from) I also used a small amount of yogurt on top.

Even when I can have real pancakes I think I'll opt for these. They are much lighter and fluffier (not to mention healthier) and they kept me very full without feeling like a hard lump in my stomach like traditional pancakes do.

.

I'm telling you all, the recipe sounds gross, but topped with the new yogurt and "frosting" and you'll have to remind yourself that this flour-less Phase 1 friendly pancake is made from eggs.


Flaxseed Meal Pancake

2 eggs
3 Tbsp. ground flaxseed
1 Tblsp. psyllium husks
1/8 tsp. salt
2 packets splenda
1 tsp. baking powder
dash vanilla

Stir until combined, let sit a couple minutes to thicken, add a couple tsps of water if you think its too thick. Pour into oiled or pammed skillet and brown on both sides. Makes 2 big pancakes. Serve with sugar free maple syrup or fresh fruit in P2.

Flaxseed "pancake" turned mock cinnabon:

After making the "pancake" make this filling:
1 oz ff or lite cream cheese or 1/4 c ricotta, or 1/4 cottage cheese
(cottage cheese works but is thinner when warmed)
vanilla to taste
1-2 packets of Splenda
cinnamon to taste

Micro anywhere between 10-25 second sjust to warm the cheese and stir until consistency is thinner.
Spread half of themixture on the pancake and roll.
Then "frost" the outside with the remaining mixture, sprinkle with a dash more of cinnamon and ground nuts of your choice.
_________________

 

[lovetoscrap]

For even more SB friendly recipes go here:

http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=21361


There is so much available here your head will spin! Really, they have it very well organized--and their Search function works so that helps even more!

Just make sure you come back here and share your favorites!

 

[lovetoscrap]

Okay, I am going to shut up now.