South Beach Diet Check In Thread
I use to be a member here many years ago in the the Day when Judynyc was on the boards. She was a great asset to the site and the South Beach way of eating, I do hope she is well.
Anyway, after falling asleep for many years and gaining lots of weight, I’ve reached a point where I really need to make some changes. I’ve tried other plans but the truth is, none seem to work for me for one reason or another so I’ve come back to a plan that is personally tried and tested and works for me. I don’t intend on moving to phase two of the plan until I’m near goal weight. This is because, I want to do what works for me best. Apparently (and I’m not totally sure about this) the South Beach diet has completely changed since the plan I’m about to list. If this is true, I’m not very interested in updating my plan, as I’ve said, this works for me. It’s a shame it’s so quiet around here, I would love to have some company but I’m happy to use this as a kind of diary if not. Wish me luck Nemaste x |
SBD Phase I food list and Meal Plan Chart
-------------------------------------------------------------------------------- SBD Phase I food list BEEF Lean* cuts, such as: Bottom Round Eye of Round Flank Steak Ground beef: # Extra Lean (96/4) -- Deleted # Lean (92/8 ) -- Deleted # Sirloin (90/10) -- Deleted Extra lean -- Added Lean Sirloin -- Added London Broil Pastrami, lean Sirloin Steak T-bone Tenderloin (filet mignon) (common name for tenderloin steaks) 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 Ground breast of chicken Ground breast of turkey Low-fat turkey sausage (3-6 grams of fat per 60 gram serving) Removed limit/recommendation: can be eaten as an occasional treat (approximately once/week) Turkey bacon Removed limit/recommendation: (2 slices per day) Turkey and chicken breast SEAFOOD All types of fish and shellfish Added: (limit those high in mecury and other contaminants such as swordfish, tilefish, shark and albacore/white tuna-use light tuna instead.) Water-packed tuna and other canned fish Salmon roe Sashimi PORK Boiled ham Canadian bacon Loin Added specifcs of chop or roast Tenderloin VEAL Chop Cutlet, leg Top round LAMB (Remove all visible fat) Center Cut Chop Loin GAME MEATS (Added new section) Buffalo Elk Ostrich Venison 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 - Deleted Burger - Deleted Chicken, unbreaded - Deleted Hot Dogs - Deleted Soy Bacon - Added Soy Burger - Added Soy Chicken unbreaded - Added Soy hot dogs - Added Sausage Patties and Links Limit removed: 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 - Deleted (But note that 1/4 cup roasted edamame is added to the nut category) 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 - Deleted 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 Greek Yogurt nonfat - Added 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 Refried beans fat free canned - Added Soy Beans (also known as edamame) Split Peas White Beans VEGETABLES (May use fresh, frozen or canned without added sugar) Artichokes Artichoke hearts - Added Arugula Asparagus Broccoli Broccoli rabe - Added Broccoli sprouts - Added Bok Choy Brussels Sprouts Cabbage Capers Cauliflower Celery Chayote Chicory - Deleted Collard Greens Cucumbers Daikon radish - Added Eggplant Endive Escarole - Added Fennel Fiddlehead ferns - Added Garlic Grape leaves - Added Green Beans Hearts of palm Jicama Kale Kohlrabi - Added Leeks Lettuce (All varieties) Mushrooms (All varieties) Mustard Greens Nopales - Deleted Okra Onions Parsley Pepperoncini - Added Peppers (All varieties) Pickles - Dill or artificially sweetened Pimientos - Added Radicchio Radishes (All varieties) Rhubarb Sauerkraut Scallions Sea Vegetables (seaweed, nori) Shallots - Added 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 Edamame, dry roasted - 1/4 cup - Added Filberts -25 - Added Flax Seed - 3 TBS (1 oz) Hazelnuts -25 - Added 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 - Deleted 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 Coconut Milk -Light - Added Espresso powder Extracts (almond, vanilla, or others) Horseradish sauce I Can't Believe It's Not Butter! Spray - Deleted 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 (Limit to 75 - 100 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 Chocolate syrup sugar free - Added 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 Tomato Juice - Added Deleted: Note: caffeinated coffee or diet sodas with caffeine added are allowed, but limited to 1 - 2 servings per day Phase 1 Foods to Avoid BEEF Brisket Jerky, unless homemade without sugar Liver Prime rib Rib steak Skirt steak POULTRY Chicken, wings and legs Duck Goose 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 FRUIT Avoid all fruits and fruit juices on Phase 1. VEGETABLES Beets Carrots Corn Green peas Potatoes, sweet Potatoes, white Pumpkin Squash, winter Turnips (root) Yams STARCHES AND CARBS Avoid all starchy food in Phase 1, including: Bread, all types Cereal, all types Croutons, all types Matzo Oatmeal Pasta, all types Pastries and baked goods, all types Rice, all types CONDIMENTS Cocktail sauce Ketchup 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 4 g fat per 8 oz. serving ________________________________________________________________ SBD Meal Plan Chart How To Adapt Your Meal Plan- Phase I 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 & 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 some of your Sweet Treat allowance, a dessert, or any of the snack choices. SWEET TREATS Sweet Treats are products that contain sugar alcohols. You can enjoy them throughout the day to satisfy your sweet tooth ? just limit yourself to roughly 75 calories worth per day to avoid any GI distress. See a list of Sweet Treat options here 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. |
Nice to see you starting a log :thup:. If I may request please that you keep to this one thread ongoing, instead of starting up a new thread each month. I can change the title for you if you wish :rose:
Thank you, Doreen |
Hello Nameste, I am new to this forum. I have done SBD before and I know it works best for me. This past year I have let myself go and it is time to get back on track. I am starting from the beginning. I will be following the original plan so no pre-pack food for me.
My official starting date will be Monday June 25th (i need to go grocery shop) I will do my best to post my meals here if that is ok with you. |
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Hello That would be great... maybe the South Beach Diet Check In Thread Thank you |
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Hello Izzy :wave: Totally fine with me, I look forward to hearing about what you are eating! The old plan is a great plan. I find it hard to believe the plan has turned towards prepackaged food. I guess they are OK for emergencies or when you’ve little time but I thought the whole principal behind SBD was fresh and healthy food?! I’m in the UK, we don’t have the meals here so I won’t be trying any. I’m really enjoying my food so far. Yesterday, I made a herby Bolognese style dish with turkey mince, lots of fresh rosemary and thyme... it’s honestly so good I don’t feel like I’m dieting and that’s key for me. I’ll probably have it for lunch again today. Dinner might be a lean beef stir fry or there’s a Gorden Ramsay fish cake recipe I want to try. |
Kalynskitchen.com has some great SBD recipes.
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Kalyns kitchen is one of my favorite sites for recipes :)
I made for lunch today the chock full of veggies, it was as good as I remembered it. DH and I are the only ones who eat it so I have plenty leftovers for lunch tomorrow and Sunday. |
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It’s great isn’t it! Can I ask what the chock full of veggies recipe is? |
The recipe is from the book South Beach Diet Super Charge book. That is the original plan. Here is a link of the recipe. http://www.geniuskitchen.com/recipe...8#activity-feed I use a can of Rotel tomatoes which is diced tomatoes and jalapenos instead of a can of diced tomatoes. I also add ground turkey but not need it. I have make it with out it and it is delicious too.
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Thanks, I’ll check it out. How are things going? I’m doing good but haven’t weighed yet. |
So far, I am doing ok. I haven't weight in yet because I have my period and I am very bloated.
How about you? are you ready for the 4th of July? Dh, is going to grill steaks tomorrow and ribs on Wednesday. I might have leftover steak since I don't think we can have ribs :( |
Good morning everyone. Brand new to the forum. I have been doing a lot of emotional eating and pigging out on carbs. My weight is up and I am not happy. I am glad this forum is here. I am starting phase one today. Need to get myself back on track!!
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kailyns kitchen does have has some amazing recipes. I also love the low carb yum website. The only thing with the low carb yum recipes you have to tweak some of them. I often use lite cream cheese or omit heavy cream and substitute fat free greek yogurt mixed with skin milk. Going on those sites now to figure out what I am going have for the week!!
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Yesterday I did meal prep. It was a pain on sunday but it really is making a big difference during the week. I have sbd lunches and my snacks all in one container. lunches are very simple . I made tuna salad and chicken salad with lite mayo and vegis. Breakfast in another and I have three servings of the egg bake in the freezer for next week. I have protein powder that I am going to have as well.
Went grocery shopping. Bought a bunch of produce (zucchini lettuce cucumbers etc..) Going to make myself same sauce out of crushed tomatoes so that I can make some zucchini lasagna. I am excited about weigh in next week. Hoping to get to goal by the end of the year. |
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