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05-09-2005, 10:58 AM
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#1 |
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Very Gabby LCF Member!!!
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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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06-12-2005, 11:25 AM
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#2 |
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Very Gabby LCF Member!!!
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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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08-22-2005, 03:07 PM
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#3 |
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Senior LCF Member
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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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09-08-2005, 09:20 AM
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#5 |
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Very Gabby LCF Member!!!
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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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09-08-2005, 07:47 PM
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#7 | |
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Very Gabby LCF Member!!!
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Quote:
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09-08-2005, 08:22 PM
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#8 |
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Very Gabby LCF Member!!!
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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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09-25-2005, 07:15 PM
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#9 | |
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Senior LCF Member
Join Date: Sep 2005
Location: NYC
Posts: 81
Gallery: Judynyc
Stats: 274/150.6/160
WOE: South Beach-maintenance
Start Date: April 2004
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How to Adapt Your Meal Plan
How to Adapt Your Meal Plan Phase I
Quote:
Last edited by Judynyc : 09-25-2005 at 07:17 PM. |
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09-25-2005, 07:19 PM
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#10 |
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Senior LCF Member
Join Date: Sep 2005
Location: NYC
Posts: 81
Gallery: Judynyc
Stats: 274/150.6/160
WOE: South Beach-maintenance
Start Date: April 2004
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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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10-08-2005, 09:30 AM
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#11 |
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Very Gabby LCF Member!!!
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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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12-19-2005, 09:56 AM
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#12 |
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Junior LCF Member
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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 10:09 AM. |
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05-11-2006, 07:53 PM
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#13 |
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Senior LCF Member
Join Date: Apr 2006
Location: Georgia
Posts: 563
Gallery: Pita420
Stats: 244/225/150
WOE: Atkins Induction/exercise
Start Date: March 20, 2006
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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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09-28-2006, 06:47 AM
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#14 | |
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MAJOR LCF POSTER!
Join Date: Dec 2005
Location: WI
Posts: 1,074
Gallery: basketbalhotty22
Stats: Not good/Not good/ Freshmen year
WOE: Healthy/Portion Control
Start Date: February 7, 2007
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Quote:
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09-28-2006, 07:16 AM
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#15 |
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Very Gabby LCF Member!!!
Join Date: Dec 2003
Location: Ohio
Posts: 3,058
Gallery: zeraspride
Stats: SW: 282.5 CW: 210 GW: 160
WOE: LC/IE
Start Date: everyday is a new day with endless possibilities!
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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!
__________________
Lisa Learning to trust myself around food again Down 7.6 pounds 
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12-02-2006, 05:17 AM
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#17 |
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MAJOR LCF POSTER!
Join Date: Dec 2005
Location: WI
Posts: 1,074
Gallery: basketbalhotty22
Stats: Not good/Not good/ Freshmen year
WOE: Healthy/Portion Control
Start Date: February 7, 2007
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why does it say avoid chicken?
chickens healthy |
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12-04-2006, 10:35 AM
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#19 |
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MAJOR LCF POSTER!
Join Date: Dec 2005
Location: WI
Posts: 1,074
Gallery: basketbalhotty22
Stats: Not good/Not good/ Freshmen year
WOE: Healthy/Portion Control
Start Date: February 7, 2007
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ahh gotchya
thank you |
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01-08-2007, 09:58 AM
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#20 |
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MAJOR LCF POSTER!
Join Date: May 2005
Location: Cambridge, MA
Posts: 1,505
Gallery: Jeska
Stats: 246/212.5/180
WOE: Atkins OWL
Start Date: January 8, 2007
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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!!! Last edited by Jeska : 01-08-2007 at 10:01 AM. |
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01-15-2007, 12:03 PM
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#22 |
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Senior LCF Member
Join Date: Aug 2004
Location: Twin Cities, MN
Posts: 255
Gallery: KJGmn10
Stats: 170/159.8/130
WOE: Kimkins or....my own thing?
Start Date: August 10 2007
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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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03-09-2007, 06:48 PM
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#24 |
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Big Yapper!!!!
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