For South Beach Vets

LindaCat · 11-04-2009, 10:26 AM

What is the best advise you would give for transitioning from Phase 1 to Phase 2. I am on P1/Wk2/Day 3 nervously preparing for the transition.

wiz · 11-04-2009, 10:40 AM

Go slowly!

Add 1 thing back in at a time, such as one helping of fruit or one grain per day. See how your body reacts as you add in each item - such as did it spark cravings? are you seeing your weight loss stall? do you need to add in more intense exercise as you move up the carb ladder?

From a personal standpoint, I really missed having bread. So I added back in whole wheat (english muffins or small pitas to start) about 4 days a week. Oh and starting with week 3, I added in about 2 to 3 glasses of wine a week.

Once I stabilized there and saw that my weight loss was continuing, I added in some fruit (I think berries are the easiest thing to add in, strawberries and blueberries do not give me cravings and I feel satisfied with a small serving.) So then I was doing either 1 grain OR 1 fruit per day. By the way, one thing we still love is to roast 1 big sweet potato for dinner, and we split it.

At each point that I added something into my daily regimen, I would stay like that for a couple of weeks. Now that I am on maintenance, during the week I eat 1 grain and 1 fruit per day. And on weekends, I splurge. I try not to eat too many off plan foods, but I eat more of everything.

I hope that helps! Good luck to you. Please feel free to join us on the daily checkin thread - lots of good advice, meal ideas, etc.

rose1 · 11-04-2009, 11:35 PM

The book says to add one fruit serving and one starch serving each day for days 1-7. In my experience on this board, it is better to add one thing only. Most of us have either insulin issues or carb craving issues or we wouldn't be here and we need to go more slowly. If you have the newest edition of the book, he lays out the transition day by day for you. Again, in my experience with this board, for most, not all, people, grains are better left for later and good starches such a sweet potato or other starchier vegetables are a better choice at first.

My first additions were apples, berries, sweet potatoes, and steel cut oats. Not all on the same day, of course, but within the first days and I did fine.

It's really easy to personalize this way of eating. I hope your transition goes well.

VeeBee · 11-07-2009, 07:48 AM

I'm still pretty new to this and have recently made the transition. The first thing I added was apples...maybe one every couple of days. Then sweet potatoes but in small amounts. Next I added the grains, rice, quinoa etc. Then finally homemade whole wheat bread. I've done OK with this.

I still stick with P1 foods for breakfast. According to the book this is when insulin levels are the most labile. I hope to add in some steel cut oats for breakfast soon but am nervous about that.

11-04-2009, 10:26 AM	#1
LindaCat Senior LCF Member Join Date: Feb 2006 Posts: 432 Gallery: LindaCat Stats: 25/-7.8/GOAL WOE: South Beach Start Date: 10/26/09	For South Beach Vets What is the best advise you would give for transitioning from Phase 1 to Phase 2. I am on P1/Wk2/Day 3 nervously preparing for the transition. Last edited by LindaCat; 11-04-2009 at 10:30 AM..

11-04-2009, 10:40 AM	#2
wiz MAJOR LCF POSTER! Join Date: Jan 2008 Location: Pt. Pleasant, NJ Posts: 1,119 Gallery: wiz WOE: South Beach Start Date: 1/2/2008	Go slowly! Add 1 thing back in at a time, such as one helping of fruit or one grain per day. See how your body reacts as you add in each item - such as did it spark cravings? are you seeing your weight loss stall? do you need to add in more intense exercise as you move up the carb ladder? From a personal standpoint, I really missed having bread. So I added back in whole wheat (english muffins or small pitas to start) about 4 days a week. Oh and starting with week 3, I added in about 2 to 3 glasses of wine a week. Once I stabilized there and saw that my weight loss was continuing, I added in some fruit (I think berries are the easiest thing to add in, strawberries and blueberries do not give me cravings and I feel satisfied with a small serving.) So then I was doing either 1 grain OR 1 fruit per day. By the way, one thing we still love is to roast 1 big sweet potato for dinner, and we split it. At each point that I added something into my daily regimen, I would stay like that for a couple of weeks. Now that I am on maintenance, during the week I eat 1 grain and 1 fruit per day. And on weekends, I splurge. I try not to eat too many off plan foods, but I eat more of everything. I hope that helps! Good luck to you. Please feel free to join us on the daily checkin thread - lots of good advice, meal ideas, etc. __________________ 2009 is all about Maintenance - Keeping those Pesky Lbs off!!

11-04-2009, 11:35 PM	#3
rose1 Way too much time on my hands! Join Date: Jun 2005 Location: Tennessee Posts: 15,967 Gallery: rose1 WOE: Vegetarian version of SB Start Date: June, 2005	The book says to add one fruit serving and one starch serving each day for days 1-7. In my experience on this board, it is better to add one thing only. Most of us have either insulin issues or carb craving issues or we wouldn't be here and we need to go more slowly. If you have the newest edition of the book, he lays out the transition day by day for you. Again, in my experience with this board, for most, not all, people, grains are better left for later and good starches such a sweet potato or other starchier vegetables are a better choice at first. My first additions were apples, berries, sweet potatoes, and steel cut oats. Not all on the same day, of course, but within the first days and I did fine. It's really easy to personalize this way of eating. I hope your transition goes well. __________________ One of the SNARK Sisters - hitting goals right and left! ~~~~~~~~~~~~~~~~~~~~~~~~ If you're Knitting, you're not Eating! ~~~Proud Knitter For~~*~ The Ships Project- Supporting America's Troops Deployed in the War on Terror- One stitch at a time! http://www.theshipsproject.com

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11-07-2009, 07:48 AM	#4
VeeBee Junior LCF Member Join Date: Sep 2009 Location: Albany, NY Posts: 32 Gallery: VeeBee Stats: 210/198/145 (5'6") WOE: South Beach Start Date: September 14,2009	I'm still pretty new to this and have recently made the transition. The first thing I added was apples...maybe one every couple of days. Then sweet potatoes but in small amounts. Next I added the grains, rice, quinoa etc. Then finally homemade whole wheat bread. I've done OK with this. I still stick with P1 foods for breakfast. According to the book this is when insulin levels are the most labile. I hope to add in some steel cut oats for breakfast soon but am nervous about that.