Switching to South Beach from Atkins

[vegasgirl81]

I am currently on Atkins and have lost weight. I have read some about South Beach and think that that's more for me.

My question is if I switch from Atkins to South Beach, will I gain back the weight i've already lost???

Thanks for your help!!

Amanda

[akmd65]

I havent. I loved Atkins for many reasons, but I do have to admit, I feel much better following South Beach.

[Honey Vanilla]

Im still trying to find something I can live with. I just read about LFL today and started looking at South Beach. I found the SB diet to be very confusing... is there an easier way to understand exactly what you are supposed to do to get started?

[vegasgirl81]

I just went and got a South Beach Diet book. I'm a little confused myself.

[Honey Vanilla]

I am SOOO excited!! I found this information at prevention's website.

I'll post it for everyone!

~~~~~~~~~~~~~~

South Beach Diet Basics


Phase 1: Two Weeks of Restraint
This is the strictest part of the diet and is meant to last for 2 weeks only. But you could lose up to 13 lb depending on your starting weight. It allows ample portions of protein, good fats, and the lowest-glycemic index carbs needed for satisfaction and blood sugar control. By the time this phase ends, your cravings for sweets, baked goods, and starches will also have vanished.

Each day includes six different occasions to eat, so you should never feel hungry. If you do, maybe you're being too stingy with your portions. Meals should be of normal size, enough to satisfy you, but no more than that. No need to measure most things.

Phase 1 Sample Meal Plan

Breakfast
Tomato juice, 6 oz
Scrambled eggs with fresh herbs and mushrooms
Canadian bacon, 2 slices
Decaf coffee or decaf tea with fat-free milk and sugar substitute


Midmorning Snack
Part-skim mozzarella cheese stick


Lunch
Chicken Caesar salad (no croutons)
Prepared Caesar dressing, 2 Tbsp


Midafternoon Snack
Low-fat cottage cheese (½ cup) with ½ cup chopped tomatoes and cucumbers


Dinner
Mahi mahi
Oven-Roasted Vegetables
Arugula salad
Low-sugar prepared dressing


Dessert
Lemon Peel Ricotta Crème

Foods to Enjoy
Beef: Lean cuts such as sirloin (including ground), tenderloin.

Poultry (skinless): Cornish hen, turkey bacon, turkey breast, chicken breast.

Seafood: All types of fish and shellfish.

Pork: Boiled ham, Canadian bacon, tenderloin.

Veal: Chop, cutlet, top round.

Lunchmeat: Fat-free or low-fat.

Dairy (limit 2 servings per day): 1% or fat-free milk, low-fat plain soy milk, 1% or fat-free buttermilk, fat-free plain yogurt.

Cheese (fat-free or low-fat): American, Cheddar, cottage cheese, cream cheese substitute (dairy-free), feta.

Nuts: Peanut butter, peanuts, pecans, pistachios.

Eggs: Whole eggs are not limited unless otherwise directed by your doctor. Use egg whites and egg substitute as desired.

Tofu: Use soft, low-fat, or light varieties.

Vegetables and legumes: Artichokes, asparagus, beans and legumes, broccoli, cauliflower, celery, cucumbers, eggplant, lettuce, mushrooms, onions, spinach, tomatoes, zucchini.

Fats: Canola and olive oils.

Spices and seasonings: All seasonings that contain no added sugar, broth, butter sprays, pepper.

Sweets (limit to 75 calories per day): Chocolate powder (no added sugar), cocoa powder (baking type), hard candy, sugar substitute (all sugar-free unless otherwise specified).

Foods to Avoid
Beef: Brisket, liver, rib steaks, other fatty cuts.

Poultry: Chicken wings, thighs, and legs, turkey wings, duck, goose, poultry products (processed).

Pork: Honey-baked ham.

Veal: Breast.

Cheese: Brie, Edam, all full-fat.

Vegetables and legumes: Barley, beets, black-eyed peas, carrots, corn, pinto beans, sweet potatoes, white potatoes, yams.

Fruit: Avoid all fruits and fruit juices during Phase 1.

Starches: Avoid all starchy food during Phase 1, including all types of bread, cereal, matzo, oatmeal, rice, pasta, pastry, potatoes, and baked goods.

Miscellaneous: Alcohol of any kind, including beer and wine


South Beach Diet Recipes
Yes, you can lose weight by eating these delicious recipes
by Arthur Agatston, M.D.

Phase 1: Roasted Veggies & Ricotta Crème

Oven-Roasted Vegetables
1 med zucchini, cut into bite-size pieces
1 med summer squash, cut into bite-size pieces
1 med red bell pepper, cut into bite-size pieces
1 med yellow bell pepper, cut into bite-size pieces
1 lb fresh asparagus, cut into bite-size pieces
1 red onion, chopped
3 Tbsp extra virgin olive oil
1 tsp salt
½ tsp black pepper

1. Preheat the oven to 450°F. Place the zucchini, squash, bell peppers, asparagus, and onion in a large roasting pan, and toss with the oil, salt, and black pepper. Spread in a single layer.

2. Roast for 30 minutes, stirring occasionally, until the vegetables are lightly browned and tender.

Makes 4 Servings

Per Serving: 170 cal, 5 g pro, 15 g carb, 11 g fat, 2 g sat. fat, 0 mg chol, 5 g fiber, 586 mg sodium


Lemon Peel Ricotta Crème
½ c part-skim ricotta cheese
¼ tsp grated lemon peel
¼ tsp vanilla extract
1 pkg sugar substitute

Mix together the ricotta, lemon peel, vanilla extract, and sugar substitute. Serve chilled.

Makes 1 Serving

Per Serving: 178 cal, 14 g pro, 7 g carb, 10 g fat, 6 g sat. fat, 38 mg chol, 0 g fiber, 155 mg sodium

[Honey Vanilla]

South Beach Diet Basics

Phase 2: More Liberal Meal Plans
Here's where you gradually reintroduce certain healthy carbs into your diet: fruit, sweet potatoes, whole grain bread, whole grain rice, whole wheat pasta. Start with one piece of fruit a day for lunch or dinner, and continue with some cereal or a piece of bread. Weight loss will slow a little. (A healthy average rate of weight loss is 1 to 2 lb a week over time.) Stay on this phase until you hit your target weight. If you regain some weight, switch back to Phase 1 until you lose it.

A key to success is the glycemic index (GI) that ranks carbohydrate foods by their effect on your blood sugar levels. Focus on adding low-GI foods (apples, berries, grapefruit, high-fiber cereal, whole grain breads) to your diet instead of those with a high GI (cakes, cookies, crackers, pasta, white bread).

The goal is to eat more carbs again while continuing to lose weight. If you add an apple and a slice of bread a day, and you're still dropping pounds, that's great. If you try an apple, two slices of bread, and a banana daily and notice that your weight loss has stalled, you've gone too far. Cut back, or try some different carbs.

You'll go on that cautious way as long as you're in Phase 2, eating the most beneficial carbs and paying attention to how they affect you. You should also be aware of foods that increase cravings. No two people will experience this phase the same way. Some dieters can have pasta once a week with no detrimental effects. Others have to avoid pasta but can eat sweet potatoes. You'll have to figure this dynamic out for yourself.

Phase 2 Sample Meal Plan

Breakfast
Berry smoothie (8 oz Dannon Light 'n Fit fruit-flavored yogurt, ½ cup berries, ½ cup crushed ice, blended)
Decaf coffee or decaf tea with fat-free milk and sugar substitute


Midmorning Snack
1 hard-boiled egg


Lunch
Lemon Couscous Chicken
Tomato and cucumber slices


Midafternoon Snack
Dannon Light 'n Fit yogurt, 4 oz


Dinner
Meat Loaf
Steamed asparagus
Mushrooms sautéed in olive oil
Sliced Bermuda onion and tomato with drizzled olive oil


Dessert
Sliced cantaloupe with 2 Tbsp ricotta cheese



Foods You Can Eat Again
Fruit: Apples, blueberries, cantaloupe, grapefruit, grapes, mangoes, oranges, peaches.

Dairy: Artificially sweetened fat-free flavored yogurt (up to 4 oz. daily).

Starches (use sparingly): Bagels (small whole grain), bran muffins, bread (multigrain, bran, whole wheat), cereal (high-fiber, oatmeal [not instant]), pasta (whole wheat), pita, rice (brown, wild).

Vegetables and legumes: Barley, black-eyed peas, carrots, pinto beans, sweet potatoes, yams.

Miscellaneous: Chocolate (bittersweet or semisweet, sparingly), pudding (fat-free).

Foods to Avoid or Eat Rarely

Starches: Bagels (refined wheat), bread (refined wheat, white), cookies, cornflakes, dinner rolls, matzo, pasta (white), potatoes (white baked, instant), rice cakes, rice (white).

Vegetables: Beets, corn, white potatoes.

Fruit: Bananas, canned fruit, fruit juice, pineapple, raisins, watermelon.

Miscellaneous: Honey, ice cream, jam.


South Beach Diet Recipes
Phase 2: Couscous Chicken & Meat Loaf

Lemon Couscous Chicken
1/2 c water
1 Tbsp extra virgin olive oil
2 c broccoli florets
1 pkg Near East Roasted Garlic & Olive Oil Couscous mix
1½ c chopped cooked chicken
Juice of 1 lemon (about 3 Tbsp)
¼ tsp lemon peel

1. In a large skillet, bring the water, oil, broccoli, and contents of the spice sack from the couscous mix to a boil. Stir in the couscous, chicken, lemon juice, and lemon peel.

2. Remove from the heat. Cover, and let stand for 5 minutes. Fluff lightly with a fork. Chill well, and serve cold.

Makes 4 Servings

Per Serving: 311 cal, 24 g pro, 39 g carb, 7 g fat, 1 g sat. fat, 45 mg chol, 3 g fiber, 476 mg sodium


Meat Loaf
1 can (6 oz) no-salt-added tomato paste
½ c dry red wine
½ c water
1 clove garlic, minced
½ tsp dried basil leaves
¼ tsp dried oregano
¼ tsp salt
1 lb ground turkey breast
1 c oatmeal
¼ c liquid egg substitute
½ c shredded zucchini

1. Preheat the oven to 350°F. Combine the tomato paste, wine, water, garlic, basil, oregano, and salt in a small saucepan. Bring to a boil, and reduce the heat to low. Simmer, uncovered, for 15 minutes. Set aside.

2. Combine the turkey, oatmeal, egg substitute, zucchini, and ½ cup of the tomato mixture in a large bowl. Mix well. Shape into a loaf, and place in an ungreased 8" x 4" loaf pan. Bake for 45 minutes. Dicard any drippings. Pour ½ cup of the remaining tomato mixture over the top of the loaf. Bake for 15 minutes longer. Remove to a serving platter. Cool for 10 minutes before slicing. Serve the remaining tomato sauce on the side.

Makes 8 Servings

Per Serving: 188 cal, 12 g pro, 12 g carb, 10 g fat, 3 g sat. fat, 39 mg chol, 2 g fiber, 244 mg sodium

[Honey Vanilla]

South Beach Diet Basics

Phase 3: The Rest of Your Life
This is the maintenance phase: how you'll eat for the rest of your life. It's the most liberal stage. You can continue to eat snacks if you need them, but most people find that they are satisfied without them.

There will always be times when you overindulge a little even after years on the diet. Those are the times when you'll switch back to Phase 1 for a week or two. You'll get back to where you were, and then you'll return to Phase 3.

Phase 3 Sample Meal Plan

Breakfast
½ grapefruit
Tex-Mex eggs (2 eggs scrambled with shredded Monterey Jack cheese and salsa)
Whole grain toast, 1 slice
Decaf coffee or decaf tea with fat-free milk and sugar substitute


Lunch
Roast Beef Wrap
Nectarine


Dinner
Grilled salmon with tomato salsa
Tossed salad (mixed greens, cucumbers, green bell peppers, cherry tomatoes)
Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing


Dessert
Chocolate-Dipped Apricots



Don't Forget (All Phases)

1. Drink at least eight glasses of water or decaf beverages (club soda, unsweetened flavored seltzers, decaf tea or coffee [no sugar], decaf sugar-free sodas) per day.

2. Limit caffeine-containing beverages to 1 cup per day.

3. Take a daily multivitamin and mineral supplement.

4. Take a daily calcium supplement (500 mg for men of all ages and women under 50, 1,000 mg for women over 50).


South Beach Diet Recipes

Phase 3: Roast Beef Wrap & Apricots

Roast Beef Wrap
1¼ c reduced-fat cream cheese
4 flour tortillas (9"-10")
½ red onion, sliced
4 spinach leaves
8 oz roast beef, sliced

For each wrap, spread a small amount of the cream cheese over the surface of a tortilla. Layer the onion, spinach, and roast beef on top. Roll, and fold.

Makes 4 Servings

Per Serving: 300 cal, 13 g pro, 42 g carb, 9 g fat, 3 g sat. fat, 21 mg chol, 3 g fiber, 659 mg sodium


Chocolate Dipped Apricots
2 oz bittersweet chocolate
24 dried apricots
1 Tbsp chopped pistachios

Microwave the chocolate on high for 2 minutes, stirring halfway through until completely melted. Dip the apricots halfway into the chocolate. Let the excess drip off. Place the apricots onto wax paper. Sprinkle the pistachios over the chocolate-covered portions, and place them in the refrigerator until the chocolate is set.

Makes 8 Servings

Per Serving: 99 cal, 1 g pro, 17 g carb, 3 g fat, 2 g sat. fat, 0 mg chol, 2 g fiber, 1 mg sodium

[vegasgirl81]

Thanks!! I am excited too!!!

[mlmagic]

Originally Posted by akmd65

I havent. I loved Atkins for many reasons, but I do have to admit, I feel much better following South Beach.

akmd65...I am totally amazed at your weight loss! God bless you!! I see your stats that you used to be a 4X and now you are a size 4/5?? WOW, What did you eat on an average day for sooo long to do this? Did you see major health changes for the better, even though you ate Atkins? I would love to know your plan, I am struggling right now. How did you stay focused for sooo long?? Did you cheat at all? The holidays are rough and I love all the food around me, I have not fully blown it, but had bites here and there. I want to make it and get 50 more lbs off!!
Thanks, Lysa

[akmd65]

Thanks Lysa,
I have HUGE health changes. I followed Atkins for 2 years without a cheat, then I got caught up in low calorie/low carb and started binging. It took me a while to get my head straight and then I reached my goal. (I did gain 15 pounds back and am in the process of losing them!) I discovered that for me, Atkins was wonderful for where I was in my life at that time. Where I am now, South Beach suits me very well. I am losing much slower than I did, but I like the way I am eating now and feel in control.

[mlmagic]

Originally Posted by akmd65

Thanks Lysa,
I have HUGE health changes. I followed Atkins for 2 years without a cheat, then I got caught up in low calorie/low carb and started binging. It took me a while to get my head straight and then I reached my goal. (I did gain 15 pounds back and am in the process of losing them!) I discovered that for me, Atkins was wonderful for where I was in my life at that time. Where I am now, South Beach suits me very well. I am losing much slower than I did, but I like the way I am eating now and feel in control.

Wow, You are an inspiration to me, that had to be the battle of your life! I know this weight on me sure is! I will just keep on...one day at a time, next year I will be better than I am now!
Lysa