SBD Daily Check In- Weekly Weighin **updated** food lists and meal plans listed
Welcome to the South Beach Diet section of this site. :wave:
All are welcome.... if you are interested in learning to eat the South Beach way. Please keep in mind that this is not just another diet...it is a way of eating for life!! The 2nd and 3rd posts of this thread are the phase I and II food lists and meal plan guides. Please print these up and use them as reference when you go food shopping and or when you are eating or planning. wk/of-........12/28........1/4/2010......1/11........1/18.........1/25 name KTP155.........227.8 Renee4LC.......218 skippie...........224 Please feel free to add your name and current stat to this weighin. If your name has dropped off due to no weighin the last month and you want to return, please add your name back in alphabetical order, same for newbies. :) |
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. |
Phase II food lists
Foods you can reintroduce to your diet BEEF All hot dogs (beef, pork, poultry, soy) can be enjoyed occasionally (once a week) if they are at least 97% fat free (3-6 g of fat per 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—1 medium (4 oz.) Berries, all - 3/4 cup Cactus Pear Fruit (Prickly Pear)—1 Cantaloupe - 1/4, or 1 cup diced Cherries - 12 Grapefruit - 1/2 Grapes - 15 Kiwifruit - 1 Mangoes - 1/2 medium (4 oz.) Oranges - 1 medium Papaya - 1 small (4 oz.) Peaches - 1 medium Pears - 1 medium Plums - 2 Prunes - 4 Tangerines - 2 MILK/DAIRY (2-3 cups allowed daily, including yogurt) Yogurt 4 oz. per day (artificially sweetened low-fat or nonfat flavored yogurt; avoid varieties that contain high-fructose corn syrup) WHOLE GRAINS AND STARCHY VEGETABLES Start with one serving daily, gradually increasing to up to three or four servings daily. Unless otherwise stated, choose wholegrain products that have 3 g or more of fiber per serving. Bagels, small, whole grain - 1/2 (1 oz.) Barley - 1/2 cup cooked Bread - 1 slice (1 oz.) homemade breads made with whole grains (buckwheat, whole wheat, spelt, whole oats, bran, rye) multigrain oat and bran rye sprouted grain whole wheat Buckwheat - 1/2 cup cooked Calabaza - 3/4 cup (considered a starchy vegetable; count as a starch/grain serving) Cassava - 1/4 cup (considered a starchy vegetable; count as a starch/grain serving) Cereal Hot - (choose whole-grain and slow-cooking varieties, not instant) Cereal Cold - (choose low-sugar with 5 g or more of fiber per serving) 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) Muffins, bran - 1 small, homemade sugar-free (no raisins) Pasta Whole wheat - 1/2 cup cooked (3 grams of fiber or more per 1/2 cup) Soy - 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, 1 small (considered a starchy vegetable; count as a starch/grain serving) Pumpkin - 3/4 cup (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 - 1 small Winter squash - 3/4 cup (considered a starchy vegetable; count as a starch/grain serving) Yams, 1 small (considered a starchy vegetable; count as a starch/grain serving) VEGETABLES Carrots —1/2 cup Peas, green —1/2 cup OCCASIONAL TREATS Chocolate (limited) bittersweet dark semisweet dark SWEET TREATS Pudding, fat-free and sugar-free (1 serving per day) BEVERAGES Wine (1 - 2 glasses daily with or after meals) Foods to avoid or eat rarely STARCHES AND BREADS Bagel, refined wheat Bread refined wheat white Cookies Cornflakes Matzo (exception: whole wheat varieties, which are allowed) Pasta, white flour Potatoes baked, white instant Rice cakes Rice white jasmine sticky Rolls, dinner VEGETABLES Beets Corn Potatoes, white FRUIT Canned fruit, in heavy syrup Fruit juice Pineapple Raisins Watermelon MISCELLANEOUS Honey Ice cream Jam _________________________________________________________________ SBD Phase II Meal Plan Chart 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. Read more advice on reintroducing carbs here. Want specific food choices? You can now eat anything from the Phase 1 Foods to Enjoy 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 some of your Sweet Treat allowance. A snack that combines protein (1 oz.) and vegetables is encouraged. 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. |
wk/of-........12/28........1/4/2010......1/11........1/18.........1/25
name KatieAZ........171.4 KTP155.........227.8 Renee4LC.......218 skippie...........224 |
Quote:
Welcome Katie!! :wave: Is this your weight today for the coming week...or was this your weight from last week? |
Welcome Katie. :wave:
wk/of-........12/28........1/4/2010......1/11........1/18.........1/25 name KatieAZ........171.4 KTP155.........227.8 Renee4LC.......218 skippie...........224.........224.6 |
Welcome to the group Katie!
wk/of-........12/28........1/4/2010......1/11........1/18.........1/25 name Charran.......................213.2 KatieAZ........171.4 KTP155.........227.8 Renee4LC.......218 skippie...........224.........224.6 |
wk/of-........12/28........1/4/2010......1/11........1/18.........1/25
name Charran.......................213.2 KatieAZ........171.4 KTP155.........227.8 Renee4LC.......218.........220 skippie...........224.........224.6 |
wk/of-........12/28........1/4/2010......1/11........1/18.........1/25
name Charran.......................213.2 KatieAZ........171.4 KTP155.........227.8 Renee4LC.......218.........220 skippie...........224.........224.6 Aeroangie.......148.5......146.4 |
wk/of-........12/28........1/4/2010......1/11........1/18.........1/25
name Aeroangie.......148.5......146.4 Charran.......................213.2 KatieAZ........171.4 KTP155.........227.8 Renee4LC.......218.........220 skippie...........224.........224.6 I moved you into alphabetical order, Angie!! ;) NIce first few days! :thup: |
I am excited too.....for the first time in a long time.....I am encouraged!
THANKS JUDY!!! |
wk/of-........12/28........1/4/2010......1/11........1/18.........1/25
name Aeroangie.......148.5......146.4 Charran.......................213.2 jmr410........................201.7 KatieAZ........171.4 KTP155.........227.8 Renee4LC.......218.........220 skippie...........224.........224.6 |
wk/of-........12/28........1/4/2010......1/11........1/18.........1/25
name Aeroangie.......148.5......146.4 Charran.......................213.2 jmr410........................201.7 KatieAZ........174..........171.5 KTP155.........227.8 Renee4LC.......218.........220 skippie...........224.........224.6 |
wk/of-........12/28........1/4/2010......1/11........1/18.........1/25
name Aeroangie.......148.5......146.4 Charran.......................213.2 jmr410........................201.7 KatieAZ........174..........171.5 KTP155.........227.8 Niknak.........................190 Renee4LC.......218.........220 skippie...........224.........224.6 |
Would you please add me to weigh in. I am Just starting.
So far I have lost 6 lbs. 185 to 179. I am getting the super charged book from Amazon. although I am eating this way now. I am not good at this copy and pasting thing. I am not good on the computer so I would like to ask that someone add me. Thanks. Shrl |
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