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Old 05-09-2005, 11:58 AM   #1
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PHASE 1 FOOD LIST AND SAMPLE MENU

"The South Beach Diet™ is not low-carb or low-fat. Instead, the South Beach Diet™ teaches you to change the balance of food you eat to emphasize health and weight-loss! You'll do away with bad carbs and bad fats, and start eating good fats and good carbs.

What you'll eat: You'll eat normal-size helpings of meat and seafood (like chicken, beef, fish, and shrimp). You'll have plenty of vegetables, eggs, cheese, and nuts. You'll have salads with real olive oil in the dressing. You'll have three balanced meals a day. You'll eat great foods and satisfy your hunger.

The South Beach Diet™ will also help you banish cravings and avoid the sensation that you need more food. You'll be urged to have snacks twice a day. You can have dessert after dinner. You can drink diet soda. You can even eat out!

What you won't eat: For the first 14 days you won't have any bread, rice, potatoes, pasta, or baked goods. No fruit, even. Before you panic: You'll begin adding those things back into your diet again in two weeks. But for right now, they're off-limits. You also won't eat candy, cake, cookies, ice cream, or sugar for two weeks. Also no beer or alcohol. After this phase, though, you'll be free to drink wine again and eat a wider variety of desserts"
.. Arthur Agatston, MD



Infomation for this posting was gleened from Dr. Agatston's book, his updates and various postings found on the internet. To our knowledge, it contains the latest updates. Our thanks to all!

This is a list of food that we can feel free to enjoy as well as foods to avoid. We don't count calories or carbs but we know that they do count so practicing portion control can be key to a happy weight loss. Also portion sizes are not limited unless otherwise specified.

Foods to Enjoy

PROTEIN

BEEF Lean cuts, such as:

Eye of Round
Ground beef:· Extra Lean (96/4)· Lean (92/8)· Sirloin (90/10)
Pastrami, lean
Sirloin Steak
Tenderloin
Top Loin
Top Round

POULTRY, skinless

Cornish hen
Turkey bacon (2 slices per day)
Turkey sausage (low-fat, limit to once per week)
Turkey and chicken breast
SEAFOOD
All types of fish and shellfish

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

MEAT SUBSTITUTES (SOY BASED)

Bacon - Limit to 2 slices per day
Burger - < 6 gms fat per 2-3 oz portion
Chicken Patties & Nuggets - < 6 gms fat per 2-3 oz portion
Hot Dogs - < 6 gms fat per 2-3 oz portion
Sausage Patties - Limit 1 patty 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)

American
Cheddar
Cottage cheese, 1-2% or fat-free
Cream cheese substitute, dairy-free
Feta
Mozzarella
Parmesan
Provolone
Ricotta
String
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 -3 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 soy milk (4 grams of fat or less per serving)
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
Cannelloni Beans
Chickpeas or Garbanzo
Great Northern Beans
Italian Beans
Kidney Beans
Lentils
Lima Beans
Navy Beans
Pigeon Peas
Pinto Beans
Soy Beans
Split Peas
White Beans

VEGETABLES
(May use fresh, frozen or canned without added sugar)

Artichokes
Asparagus
Broccoli
Bok Choy
Brussels Sprouts
Cabbage
Capers
Cauliflower
Celery
Chayote
Chipotle
Collard Greens
Cucumbers
Eggplant
Fennel
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
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)

Almonds - 15 (Dry roasted recommended)
Brazil Nuts - 4
Cashews - 15 (Dry roasted recommended)
Flax Seed - 3 TBS (1 oz)
Macadamia - 8 (Dry roasted recommended)
Peanut Butter, Natural = 2 TBS
Peanuts, 20 small (May use dry roasted or boiled)
Pecans - 15 (Dry roasted recommended)
Pine Nuts (Pignolia) - 1 ounce
Pistachios - 30 (Dry roasted recommended)
Pumpkin Seeds - 3 TBS (1 oz)
Sesame Seeds - 3 TBS (1 oz)
Sunflower Seeds - 3 TBS (1 oz)
Walnuts - 15 (Dry roasted recommended)

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
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 Fleischmann's Premium Olive Oil or Smart Balance
Mayonnaise - Regular or Low Fat
Olives (Green or Ripe) 15 = 1/2 TBS
Salad Dressing - Use those < 3 gms sugar per serving

SPICES AND SEASONINGS

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)

Hot Sauce
Miso - 1/2 TBS
Shoyu - 1/2 TBS
Soy Sauce - 1/2 TBS
Steak Sauce - 1/2 TBS
Tamari
Worcestershire Sauce - 1 TBS
Whipped Topping (Light) - 2 TBS

SWEET TREATS
(Limit to 75 calories per day)

Candies, hard, sugar-free
Chocolate powder, no-added-sugar
Cocoa powder, baking type
Fudgsicles, no sugar added
Gelatin, sugar-free
Gum, sugar-free
Popsicles, 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)
Whey Low

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.



Foods to Avoid

BEEF

Brisket
Liver
Jerky
Prime rib
Other fatty cuts
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
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
**********************

*SAMPLE MENU

BREAKFAST
Protein: Quantity is not limited
Vegetables: Minimum 1/2 cup
Fruit: None
Starch: None
Milk/Dairy: 2 - 3 cups allowed daily (including yogurt)
Fat: 1 tsp. mayonnaise or oil (optional)

SNACK
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds.

LUNCH
Protein: Quantity is not limited
Vegetables: Minimum 2 cups
Fruit: None
Starch: None
Milk/Dairy: 2 - 3 cups allowed daily (including yogurt)
Fat: 1 Tbsp. mayonnaise or oil

You are encouraged to include a serving of beans (1/3-1/2 cup) as part of your vegetables.

SNACK
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds.

DINNER
Protein: Quantity is not limited
Vegetables: Minimum 2 cups
Fruit: None
Starch: None
Milk/Dairy: 2 - 3 cups allowed daily (including yogurt)
Fat: 1 Tbsp. mayonnaise or oil

You are encouraged to include a serving of beans (1/3-1/2 cup) as part of your vegetables.

DESSERT
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.

*Source: southbeachdiet.com September 29, 2004 with updates of 11/19/04
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Old 06-12-2005, 12:25 PM   #2
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For those of you who are reading from the original South Beach Diet Book published in 2003 and are wondering why this food list is different and expanded from the book's, please read the Info Updates sticky.
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Old 08-22-2005, 04:07 PM   #3
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Just a quick question, can I skip the first two stages if just starting? I was on atkins and lost the weight and trying to maintain, but for heart health reasons going to follow south beach way of eating. Some of those foods listed do not bring back cravings, right?

JC
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Old 09-08-2005, 10:09 AM   #4
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yogurt question

Hi marva,
i am new to this diet and was wondering what type of yogurt can you eat in phase one? can you eat plain only or artificailly sweetened? Thanks
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Old 09-08-2005, 10:20 AM   #5
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Phase 1

MILK/DAIRY
(2 -3 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 soy milk (4 grams of fat or less per serving)
1% or fat-free buttermilk
Fat-free plain yogurt

Phase 2 - fat free plain and the addition of - artificially sweetened non-fat flavored yogurt (limit to 4 ounces daily and avoid varieties that contain high fructose corn syrup)

Hope this helps! I had a hard time getting an understanding on the yogurt too!
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Old 09-08-2005, 01:46 PM   #6
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YES IT DOES! THANKS, BUT ONE MORE QUESTION PLEASE. DO YOU HAVE ANY RECIPES FOR THE FF PLAIN YOGURT? I AM USE TO ADDING FROZEN BERRIES AND A PACK OF SPLENDA TO MINE. ANY SUGGESTIONS? THANKS
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Old 09-08-2005, 08:47 PM   #7
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Quote:
Originally Posted by MSQUARLES
YES IT DOES! THANKS, BUT ONE MORE QUESTION PLEASE. DO YOU HAVE ANY RECIPES FOR THE FF PLAIN YOGURT? I AM USE TO ADDING FROZEN BERRIES AND A PACK OF SPLENDA TO MINE. ANY SUGGESTIONS? THANKS
I really don't but let's ask the others, ok? I'll post a thread and maybe we'll get some ideas.
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Old 09-08-2005, 09:22 PM   #8
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Phase One - Vegetarian Food List

Phase 1 - Vegetarian Plan

Foods to Enjoy

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, 1 oz, limited
Parmesan/Romano, grated, 1 tblsp.
Part-skim Ricotta
Part-skim String
Provolone

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 -3 servings 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

VEGETABLE CHOICES
(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


SWEET TREATS
(Limit to 75 calories per day). Sweet treats are items that contain sugar alcohols, such as:

Candies, hard, sugar-free
Chocolate powder, no-added-sugar
Cocoa powder, baking type
Fudgsicles, no sugar added
Gelatin, sugar-free
Gum, sugar-free
James and jellies, sugar-free
Popsicles, sugar-free
Syrups, sugar-free
Whipped topping, light or fat-free - 2 TBS

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)
Whey Low (contains lactose and fructose)

Note: Stevia was on the original list, but has been removed because it is not FDA-approved.

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.
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Old 09-25-2005, 08:15 PM   #9
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How to Adapt Your Meal Plan

How to Adapt Your Meal Plan Phase I

Quote:
How To Adapt Your Meal Plan


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.

Last edited by Judynyc; 09-25-2005 at 08:17 PM..
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Old 09-25-2005, 08:19 PM   #10
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On the yogurt question:
Plain fat free for phase I and you can add AF, I use splenda...and you can also add vanilla or almond extract or other sugar free flavored syrups.

I eat Dannon Carb Control yogurt as it is sugar free and delish!!
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Old 10-08-2005, 10:30 AM   #11
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Off to the market for your first South Beach Diet shopping spree? Having a list of necessities will prevent you from going over budget in the early days of the diet. Here are 10 must-have items for Phase 1:

Eggs
Vegetable juice cocktail or tomato juice
Part-skim ricotta cheese
Low-fat cheese sticks
Olive oil
Nuts (unsweetened)
Salad greens
Canned tuna fish (vegetarians can opt for beans or another protein source)
Canadian bacon or lean deli meat (vegetarians can enjoy meat substitutes)
No-sugar-added fudgesicles

From a Daily Dish
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Old 12-19-2005, 10:56 AM   #12
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Hi dear

thanx alot

am new

I`ll try to do it next week

I am doing atkins diet akd my body gut to used to it .

that`s whay i want to change .

do you advice me to do it ??

excuse me if i ask you alot of questions ?

can i use oil to fry as much as i want ?

and using it with beans and vegis ?

Last edited by joy1; 12-19-2005 at 11:09 AM..
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Old 05-11-2006, 08:53 PM   #13
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I have a question about the phase 1 list of foods. I see where somethings are listed on how much you can eat a day and some are not. I am starting phase 1 next week and would like to know just how much I can eat? Do I need to count calories? I assume this isn't a free-for-all and I can just eat as much lean meat and vegies I want. Right?
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Old 09-28-2006, 07:47 AM   #14
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Quote:
Originally Posted by Pita420 View Post
I have a question about the phase 1 list of foods. I see where somethings are listed on how much you can eat a day and some are not. I am starting phase 1 next week and would like to know just how much I can eat? Do I need to count calories? I assume this isn't a free-for-all and I can just eat as much lean meat and vegies I want. Right?
thats totally true..why do they tell you to wear lose fitting clothing though?just curious?
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Old 09-28-2006, 08:16 AM   #15
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I know for me when DH and I first did Phase 1 (back in December 2003) I did not worry about calorie intake one bit. I just ate until I had enough, enjoying three meals per day, 2 snacks and no sugar added fudgesicles for dessert. We stuck to a pretty basic diet (eggs and breakfast meat; salads with grilled chicken breast on top and grilled meat and veggies or a salad at dinner). I lost 14 pounds the first two weeks and was so pleased.

I went on to lose 1-3 pounds per week every week for about six months and I even started mixing South Beach and Atkins together again not paying any attention to calories. It wasn't until I got within 10 pounds of my goal that my weight plateaued. So I would say that yes, if you are hungry eat something. Other than that, there is no reason to overeat but then again, this is just my experience.

Hubby and I just completed Phase 1 again and I lost 8.5 pounds after re-gaining 29 pounds of the 109 pounds I originally lost. Again, not paying attention to calories and following a SBD/Atkins mix using lots of Linda Sue's recipes. I know I'll have to start watching my calories soon but I don't worry too much about calories during Phase 1. Maybe someone else has a different experience they would like to share.

Enjoy Phase 1!
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Old 11-30-2006, 07:42 PM   #16
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Im new to South Beach! so this is great thank you for all of the information.
I need all the help I can get.
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Old 12-02-2006, 06:17 AM   #17
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why does it say avoid chicken?
chickens healthy
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Old 12-04-2006, 09:25 AM   #18
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It doesn't say to avoid ALL chicken, just wings and legs. Same for turkey.
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Old 12-04-2006, 11:35 AM   #19
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ahh gotchya
thank you
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Old 01-08-2007, 10:58 AM   #20
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I have a question about beans on phase 1.

I have the 2004 book, which I guess is the original... it doesn't say anything about eating beans in it. I checked the updates thread and that doesn't say anything about eating beans, or beans being added. Am I missing something? Or can I eat a serving of beans a day during phase one?

edit: I think I was confusing the vegeterian list with the non-vegeterian list!!!

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Old 01-08-2007, 08:21 PM   #21
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Beans are fine in Phase 1, 1/3 to 1/2 c. servings. It's listed in the beans and legumes column. Hope that helps.
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Old 01-15-2007, 01:03 PM   #22
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The food list really changed since I first got the book. This updated one is very helpful! I am a milk drinker, so this is a huge relief. First time around on SBD was rough because of the milk restriction.
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Old 03-09-2007, 11:43 AM   #23
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Does fat free or low fat sour cream come into this diet anywhere? Ive been going over the list and im not finding it.
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Old 03-09-2007, 07:48 PM   #24
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Yes, those are acceptable. A good resource is The South Beach Good Fats, Good Carbs Guide It's a small paperback and lists many more foods than the lists in the book. Feel free to ask though.
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Old 03-23-2007, 03:32 PM   #25
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How much do you lose usually on Phase I and Phase II of this diet in a week?
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Old 03-23-2007, 06:51 PM   #26
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Weight loss is so individual that it is impossible to predict a definite amount of loss. If you have been eating a standard American diet with lots of fast foods and processed foods, you might expect a greater loss than if you have been eating cleanly. At your current weight, I might expect 5 lbs or so the first week, which will be mostly water weight. Then maybe another 2-3 lbs in the second week IF you follow the plan as written, with no side trips. Phase 2 is for ongoing weight loss and you can expect about a pound a week IF you stay according to plan and exercise, of course. If you have been on Atkins for any length of time, I would expect a smaller initial loss. Hope this helps.
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Old 03-27-2007, 04:13 PM   #27
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Guess what, another question.

I am making stir fry. Chicken, broccolli, asparagus, snap peas, low-sodium soy sauce. Was wondering if I could put sugar-free pancake syrup in there for that stick togetherness?
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Old 03-27-2007, 04:55 PM   #28
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Quote:
Originally Posted by wynonna91 View Post
I am making stir fry. Chicken, broccolli, asparagus, snap peas, low-sodium soy sauce. Was wondering if I could put sugar-free pancake syrup in there for that stick togetherness?
I suppose you could, but it is not going to give the same results as using a cornstarch type sauce thickener. You will still have a wet juicy stirfry and not a "gravy" if that's what you're after. If you want something like a sweet/sour sauce, then it might work.

We make stir fry by just cooking everything together, then adding a little soy sauce or whatever and it turns out fine for us. Hope this helps.
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Old 04-28-2007, 10:50 AM   #29
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I noticed for phase 1 it said to avoid all fruits, but would something like strawberry yogurt count as that, or is it just like actual fruits? Cause I eat a yogurt by dannon for carb control and it's strawberry. I think they have vanilla yogurt but it's just not as good.
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Old 04-29-2007, 07:22 AM   #30
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Quote:
Originally Posted by thisisrightnow View Post
I noticed for phase 1 it said to avoid all fruits, but would something like strawberry yogurt count as that, or is it just like actual fruits? Cause I eat a yogurt by dannon for carb control and it's strawberry. I think they have vanilla yogurt but it's just not as good.
Laura; I wondered the same thing...I will post this on the weekly thread for a response.
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