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06-09-2008, 08:48 AM
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#3 |
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Senior LCF Member
Join Date: Oct 2007
Location: Vancouver Island
Posts: 131
Gallery: Momangel
Stats: 181/150/140
WOE: South Beach
Start Date: 10/07/07
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Phase 1 Foods to enjoy
BEEF lean* cuts, such as: bottom round eye of round flank steak Ground Beef: extra lean lean sirloin london broil pastrami, lean sirloin steak T-bone tenderloin (filet mignon) top loin top round *lean meat has 10g or less total fat and 4.5g or less saturated fat per 100 g portion. POULTRY (SKINLESS) cornish hen ground breast of chicken ground breast of turkey low-fat turkey sausage (3-6 g fat per 60 g serving) turkey bacon turkey or chicken breast SEAFOOD all types of fish and shellfish (limit those high in mercury and other contaminants, such as swordfish, tilefish, albacore tuna- use light tuna instead- and shark) salmon roe sashimi PORK boiled ham canadian bacon loin, shop or roast tenderloin VEAL chop cutlet, leg top round LAMB (REMOVE ALL VISIBLE FAT) leg, center cut loin, chop or roast GAME MEATS buffalo elk ostrich venison COLD CUTS (FAT-FREE OR LOW-FAT ONLY) boiled ham deli-sliced turkey breast lean deli roast beef smoked ham smoked turkey breast SOY-BASED MEAT SUBSTITUTES unless otherwise stated, look for products that have 6 g or less fat per 2-3 oz. serving. seiten soy bacon soy burger soy chicken, unbreaded soy crumbles-1/4 cup (2oz) suggested serving size soy hot dogs soy sausage patties and links tempeh-1/4 cup suggested serving size tofu (all varieties)-1/2 cup suggested serving size yuba (bean curd on sheet) CHEESE (FAT-FREE OR REDUCED-FAT) for hard cheese, look for varieties that have 6g or less fat per ounce. american blue cheese (does not come as reduced fat, so use in moderation) cheddar cottage cheese, 1%, 2%, or fat-free 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. Egg whites and egg substitutes are okay. DAIRY except for half-and-half, 2 cups allowed daily, including nonfat or low-fat plain yogurt. buttermilk, 1% or fat-free greek yogut, nonfat half-and half, fat-free (2 tbsp) milk, 1% or fat-free soymik, low-fat plain, vanilla, or artificially sweetened (4g or less fat per 8 oz serving). Be sure that the product does not contain high-fructose corn syrup. yogurt, low-fat or nonfat plain LEGUMES fresh, frozen or canned (without added sugar). Start with a 1/3-to 1/2-cup serving size. adzuki beans black beans bleack-eyes peas broad beans butter beans cannellini beans chickpeas (garbanzos) edamame fava beans great northern beans italian beans kidney beans lentils lima beans mung beans navy beans pigeon beans pinto beans refried beans, fat-free, canned soy beans split peas white beans VEGETABLES may use fresh, frozen, or canned without added sugar. Eat a minimum of 2 cups with lunch and dinner. artichoke hearts artichokes arugula asparagus bok choy broccoli broccoli rabe broccoli sprouts brussels sprouts cabbage (green, red, napa, savoy) capers cauliflower celeriac (celery root) celery chayote collard greens cucumbers daikon radish eggplant endive escarole fennel fiddlehead ferns garlic grape leaves green beans hearts of palm jicama kale kohlrabi leeks lettuce (all varieties) mustard greens okra onions parsley pepperoncini peppers (all varieties) pickles (dill or artificially sweetened) pimientos radicchio radishes rhubarb sauerkraut scallions sea vegetables (seaweed, nori) shallots snap peas snow peas spinach sprouts (alfalfa, bean, broccoli, lentil, radish, sunflower) squash (spaghetti, summer, yellow, zucchini) swiss chard tomatoes (all varieties) tomato juice turnip greens vegetable juice cocktail water chestnuts watercress wax beans NUTS AND SEEDS limit to one serving per day as specified. Dry roasted recommended. almonds-15 brazil nuts-4 cashews-15 chestnuts-6 edamame, dry roasted-1/4 cup filberts-25 flaxseeds-3 tbsp (1 oz.) hazelnuts-25 macadamias-8 peanut butter, natural, and other nut butters-2 tbsp. peanuts, dry roasted or boiled-20 small pecanss-15 pine nuts (pignoli)-1 oz. pistachios-30 pumpkin seeds- 3 tbsp (1 oz.) sesame seeds-3 tbsp (1 oz.) soy nuts-1/4 cup sunflower seeds-3 tbsp (1 oz.) walnuts-15 FATS AND OILS up to 2 tbsp of the following fats or oils are allowed daily. Monounsaturated oils are particularly recommended. Monounsaturated oils canola olive (particularly extra-virgin) Polyunsaturated oils or a blend of monounsaturated and polyunsaturated corn flaxseed grapeseed peanut safflower sesame soybean sunflower Other fat choices avocado-1/3 whole = 1 tbsp oil guacamole-1/ c = 1 tbsp oil margarine, trans fat-free-2 tbsp mayonnaise, low-fat-2 tbsp (avoid varieties made with high-fructose corn syrup) mayonnaise, regular-1 tbsp olives (green or ripe)- 15 = 1/2 tbsp oil salad dressing- 2 tbsp. Use those that contain 3 g sugar or less per 2 tbsp. Best choices contain canola or olive oil; dressings labeled "low-carb" may only be used if they meet these guidelines. trans fat-free spreads-2 tbsp.. SEASONINGS AND CONDIMENTS all spices that contain no added sugar broth coconut milk, lite espresso powder extracts (almond, vanilla, or others) horseradish and horseradish sauce lemon juice lime juice pepper (black, cayenne, red, white) salsa (check label for added sugar) trans fat-free cooking spray use the following toppings and sauces sparingly; check label for added sugar or monosodium glutamate (MSG) cream cheese, fat-free or light-2 tbsp. hot pepper sauce "low-carb" condiments may only be used if they are trans fat-free and contain no added sugar. miso- 1/2 tbsp shoyu- 1/2 tbsp sour cream, light or reduced-fat- 2 tbsp soy sauce- 1/2 tbsp steak sauce 1/2 tbsp taco sauce - 1 tbsp tamari - 1 tbsp whipped topping, light or fat-free -2 tbsp worcestershire sauce- 1 tbsp SWEET TREATS limit to 75-100 calories per day. candies, hard, sugar-free chocolate powder, no sugar added chocolate syrup, sugar-free cocoa powder, unsweetened baking type (also for cocoa) drink mix, sugar-free and nutrient-enhanced fudgsicles, no sugar added gleatin, sugar-free gum, sugar-free syrups, sugar-free some sugar-free products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol, or xylitol) are are permitted on the South Beach Diet. They may have associated side effects of gastrointestinal distress if consumed in excessive amounts. SUGAR SUBSTITUTES acesulfame K aspartame (nutrasweet, equal) fructose (count as sweet treats 75-100 calorie limit) saccharin (sweet'n low) sucralose (splenda) BEVERAGES caffeinated and decaffeinated coffee and tea (drink caffeinated in moderation) diet, caffeinated and decaffeinated sugar-free sodas and drinks herbal teas (such as peppermint and chamomile) mildk, 1% or fat-free soymilk, low-fat plain, vanilla, or sucralose-containing (4g or less fat per 8 oz serving). Be sure that the product does not contain high-fructose corn syrup. sugar-free powdered drink mixes tomato juice vegetable juice cocktail
__________________
Debra 
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06-10-2008, 06:43 AM
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#5 | ||
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Senior LCF Member
Join Date: Sep 2005
Location: NYC
Posts: 86
Gallery: Judynyc
Stats: 274/150.6/160
WOE: South Beach-maintenance
Start Date: April 2004
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Quote:
Here are the Meal Plan Charts for phase Iand II These charts are what enabled me to learn to eat this way and is the single best part of what I found at the official SBD web site.  However, I do not agree with they way they tell us to add carbs back in phase II. I found that holding off on adding grains and foods made from flour of grain, to be way too fast and I strongly advise others to hold off too. Not enough emphasis on adding in starchy veggies first...too much emphasis on wheat....wheat is bad!!  Quote:
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