Can I eat this? phase one

[rachaelnet]

Hi Iam new and on phase one of the south beach diet and just got through reading the book and was wondering if I need to follow the recipes or just the generall idea? doing strict induction of course. but can I HAVE LOWFAT MILK OR SKIM MILK during phase one?

[wickee2]

Hey Rachael...see my other post from today...

Milk has LOTS of sugar, so they say to refrain from it on Phase 1. This is something I miss the most. :cry: Even on Phase 2, you should limit it greatly.

If you must have cream in your coffee, like I HAVE to have, just use a dab of real cream. It has less sugar than milk. Remember to drink LOTS of water too. That helps me a lot with results!

[tigerstar]

Actually, milk is okay for Phase 1, as long as it's skim milk or 1%. They're both listed under "Foods to Enjoy" for Phase 1. The sugar in milk (lactose) is okay for SBD... it's the fat we have to keep away from.

[wickee2]

...A license for me to now go completey crazy on milk :yum: (haha)!! Thanks for the update on that one, tigerstar...:blush:

I actually thought I was going crazy about the not having any milk thing on Phase 1, and beings I'm "from Missouri", I found this web site too:

http://weightloss.about.com/cs/southbeachdiet/a/aa042904a.htm

Thanks again, tigerstar!

[Allergymom]

http://www.mizfrogspad.com/south_beach_diet.htm

Wickee, and rachelnet..if you haven't read the south beach diet, go into this website..in fact its the first sticky note at the top of this sbdforum and it will tell you anything and everything you need to know about this diet..the food lists..how to apply it to your meals...I feel it has more info then the actual book..It will help you along the way..Good luck

Linda

[knome]

Let me preface this with: I am not a strict SB diet person although I do use most of it.

The way I've modified my SB diet is because I don't think low fat products are at all healthy, and so I eat the full fat products .. but fresh, raw dairy for example (not pasteurized) and meat only from naturally raised animals, still full fat.

I still stay away from anything processed, but do eat raw honey from time to time (in tea) and only have whole grain products.

Interestingly, although the weight loss was slightly slower than predicted, once I switched to this WOE, my energy levels stabilized and I became, overall, healthier. The skin on my hands even stopped needing moisturizer every day. I was only 25 lbs overweight so I didn't have too much of a chore with this in terms of that, but my HEALTH has become so much better I can't ignore the benefits of eating full fat meats and dairies, natural and un pasteurized.

I know it sounds crazy.. it did to me at the time as well. But I did way too much homework, tried it and it worked.

Good luck on your plan!! We all have different needs, and although this worked for me, and others, it may not work for you. Thats why I tried it and stuck with it after I saw success.

[Judynyc]

Thanks for sharing your experience Knome! :D

As you know from reading the book, the SBD is also for heart patients who need to concern themselves with cholesterol. High animal fats are a known cause of high cholesterol and many people, myslef included, have heart disease in my family so I'm concerned about the levels of animal fat in my diet.

I do however, use half and half in my coffee and whipped cream on my s/f jello :yum: BUT...I do eat alot of fish and chicken and have red meat rarely.

YMMV(your mileage may vary)..as you said, we each have to make this work according to our individual needs. :agree:

[gwuinifer]

...I don't think low fat products are at all healthy, and so I eat the full fat products .. but fresh, raw dairy for example (not pasteurized) and meat only from naturally raised animals, still full fat.
I still stay away from anything processed, but do eat raw honey from time to time (in tea) and only have whole grain products.
...energy levels stabilized and I became, overall, healthier. The skin on my hands even stopped needing moisturizer every day. I was only 25 lbs overweight so I didn't have too much of a chore with this in terms of that, but my HEALTH has become so much better I can't ignore the benefits of eating full fat meats and dairies, natural and un pasteurized...

so glad to hear a man tout this philosophy for a change! most of the guys i know buck at the very idea of giving up sugar, cheap beer, and oreo cookies. bravo! i am a firm believer in traditional eating. have you read "nourishing traditions" by sally fallon? excellent book, one of my favorites and the one i usually recommend to people who are interested in my weird ideas. it is extremely difficult to live this way if you do not live near farms, though, because direct from the source is pretty much the only way you can get a hold on anything of the sort anymore, what with the evilness of the FDA and etc... when i was a little girl, i lived in toronto for a while, and we had REAL milk delivered to the door, cream on top, in a glass jar. oh, and the devon cream... *sigh* its time for a change, i agree. its not the fat that made us fat. its the frankenfats! its only there that i take dr. agatston's advice with a grain of salt (i mean, he's obviously got a few things off- he still takes a statin drug daily for crying out loud! ;)

we're moving to a community sometime in the next two years that has two produce co-ops and dairy farms galore. i would gladly take turns with the shovel (in field OR in the barn! :lol: ) in exchange for an unadulterated slice of God's own goodness! next most important to whole fats is fermented foods and fiber. intestinal health is invaluable! (or, why i hated the atkins diet...)

you won't be able to get that popular emaciated look eating that way, that's for sure. but with health that glowing, any girl could suddenly find makeup optional! and at least you can know you're at the RIGHT weight for your body, rather than trying to attain some elusive, impersonal one-size-fits-all magic number.

nice meeting you,
~g

[MsBohemia]

Greetings friends! :wave: I'm new to this..I'm in phase one of the SBD..I'm not really in it to lose weight because to make healthier food choices. I have high cholesterol in my family (and heart disease so in the big picture being skinny doesn't make much of a difference when you have bad DNA! I don't want to be a ticking bomb!) also lost my father to stomach cancer (and his grandfather also) when he was only 52. I guess I would also like to begin better eating habits before getting married this June (god willing).


Annnnyyywaaay... :help: I confess CANNOT eliminate my Starbucks iced coffee from my diet and the whole sugar thing isn't easy to kick..BUT I would like to know if it is permissible to eat no sugar candy (I bought Sugarfree Life Savers and believe me, that's just what they were! lol). If I cannot have these items in phase one can anyone explain why?

Also today is my 8th day and I cheated alittle..I ate Indian food with my best friends. What does this mean when you slip up? Do you start from day 1??? (God forbid!)

Surprisingly my stomach is upset and grumbling!! Could this be from intaking bad carbs??? Or do you think I got a bad batch of Indian food? (believe me, I'm used to spices since I am Indian!)
I appreciate any way anyone can help! Thanks in advance!

[Judynyc]

Welcome to the Beach! :wave:

Yes, you can have sugar free candy. I'll get you the link to a site that has all the updated food lists.

With high cholesterol, you may want to think about adding in oatmeal for breakfast each day when you get to phase II. I ate it for a few months a few eyars ago and my cholesterol went from 233 to 175.

It depends on what kind of Indian food you ate? Did you have rice? Bread? or just protein and veggies? Spices are not limited.

Enjoy your Starbucks coffee :thup: ...one coffee a day is not a problem.

I'll be back with the link and a chart.

Heres a link to mizfrogspad.com where all the updated food lists are.
http://www.mizfrogspad.com/south_beach_diet.htm
Foods to Enjoy

PROTEIN

BEEF Lean* cuts, such as:

Bottom Round

Eye of Round

Flank Steak

Ground beef:

· Extra Lean (96/4)

· Lean (92/8)

· Sirloin (90/10)

London Broil

Pastrami, lean

Sirloin Steak

T-bone

Tenderloin

Top Loin

Top Round


* Lean meat has, per 100 gram portion, 10 grams or less of total fat and 4.5 grams or less of saturated fat.


POULTRY (SKINLESS)

Cornish hen

Low-fat turkey sausage (3-6 grams of fat per 60 gram serving) can be eaten as an occasional treat (approximately once/week)

Turkey bacon (2 slices per day)

Turkey and chicken breast



SEAFOOD

All types of fish and shellfish

Water-packed tuna and other canned fish

Salmon roe

Sashimi




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

Boiled ham

Deli sliced turkey breast

Steamship roast beef

Smoked ham




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

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 to 3 cups allowed daily, including yogurt)

Low-fat milk (fat-free and 1%)

Fat-free half & half (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



FRUITS
Lemon
Lime







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, Smart Balance, or Brummel & Brown spread

Mayonnaise - Regular - 1 TBS

Mayonnaise - Low Fat - 2 TBS (avoid varieties made with sugars such as 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 (such as ketchup), 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 list.

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

Jerky, unless homemade without sugar
Liver

Other fatty cuts

Prime Rib

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

Pork bacon



VEAL

Breast



CHEESE

Brie

Edam

Nonreduced fat




VEGETABLES

Beets

Carrots

Corn

Green peas

Potatoes, white

Potatoes, sweet

Pumpkin

Turnips (root)

Winter squash

Yams




FRUIT

Avoid all fruits and fruit juices in Phase 1,* including:

Apples

Apricots

Berries

Cantaloupe

Grapefruit

Peaches

Pears

*Lemons and Limes are okay; they are listed as condiments



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

I suggest you print these lists out and keep them handy for reference.

I wish you the best in claiming your health!! :agree:

[Judynyc]

I've found this chart to be very helpful with both phase I and II. I'm not yet at phase II. I printed it out and refer to it when my food gets sloppy. You are allowed sweet treats each day in very small quantities.


How to adapt your meal plan - Phase 1

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.
Vegetables: Minimum 1/2 cup.
Fruit: None
Starch: None
Milk/Dairy: 2 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 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise or oil

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 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise or oil

DESSERT
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.

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

How to adapt your meal plan - Phase 2

In Phase 2, you'll gradually begin to reintroduce healthy starches and carbohydrates into your diet, starting with low-glycemic index ones like oatmeal and couscous, and eventually moving on to high-glycemic ones like fruits and whole-grain bread. The goal is to eat healthy carbs while continuing to lose weight, so pay attention to how they affect you. If your weight loss stalls or cravings return, cut back or try some different carbs and monitor the results. Here's a look at general eating guidelines. Want specific food choices? You can now eat anything from the Phase 1 Foods to Enjoy list as well as items from the Phase 2 Foods to Reintroduce list.

BREAKFAST
Protein: Quantity is not limited.
Vegetables: Minimum 1/2 cup.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 tsp mayonnaise or oil (optional)

LUNCH
Protein: Quantity is not limited.
Vegetables: Minimum 2 cups.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise or oil

DINNER
Protein: Quantity is not limited.
Vegetables: Minimum 2 cups.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise or oil

SNACKS AND DESSERT
Snacks and dessert are optional. Choose a protein, vegetable, fat-free plain yogurt, artificially sweetened non-fat flavored yogurt, nuts/seeds, or a Sweet Treat.

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.

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

How to adapt your meal plan - Phase 3

By the time you reach Phase 3, you'll know which starches and carbs you can eat without gaining weight, so you'll have already integrated them into your diet. You'll be eating normal foods in normal-size portions, sticking to the good carbs and good fats. There's no list of forbidden foods in Phase 3, however. In other words, if you want it, and it doesn't undo all your sacrifices, you should go ahead and enjoy it! Here's a look at general eating guidelines.

If you'd like to adapt some of your meals to exclude meat, simply choose protein sources such as beans, soy products, lower fat cheese, eggs and egg substitutes, and eat vegetables and nuts for snacks. You can also choose to receive vegetarian-only meal plans, complete with shopping lists, by selecting "vegetarian" in the Profile area.

BREAKFAST
Protein: Quantity is not limited.
Vegetables: Minimum 1/2 cup.
Fruit: 3 fruit servings allowed daily.
Starch: 3 to 4 starch servings allowed daily.
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 tsp mayonnaise or oil (optional)

LUNCH
Protein: Quantity is not limited.
Vegetables: Minimum 2 cups.
Fruit: 3 fruit servings allowed daily.
Starch: 3 to 4 starch servings allowed daily.
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise or oil

DINNER
Protein: Quantity is not limited.
Vegetables: Minimum 2 cups.
Fruit: 3 fruit servings allowed daily.
Starch: 3 to 4 starch servings allowed daily.
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise or oil

SNACKS AND DESSERT
Snacks and desserts are optional: Choose a protein, vegetable, fat-free plain yogurt, artificially sweetened non-fat flavored yogurt, nuts/seeds, or a Sweet Treat.

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.

[knome]

Wow! Lots of action on this thread :-)

gwuinifer: Yes! I have Sally Fallon's book, Dr. Price's book (Nutrition and Physical Degeneration) and Ron Schmid's book (Traditional Foods are Your Best Medicine). I am a research hog, I admit, but I've a Physics education and I'm pretty good at spotting fallacy, which is why these books completely blew my mind.

They cite and reference studies with great accuracy, and have all the data to back them up. Its truly remarkable since in most of the other work in nutrition you run into distortion, unsubstantiated opinion and the use of ancient studies whose conclusions, if not methods, have been disproven for a long time.

It started for me when I was complaining about Horizon and someone gave me this link:

http://www.westonaprice.org/basicnutrition/pcnutrition.html

..and went from there. They do have a lot of data to back up the statements made on that page, which is what I found out when I delved deeper. After I got Dr. Price's book, it became obvious to me that wool was being pulled over our eyes in a mad, frenetic fashion by the Meat/Dairy/Agro/Pharma business.

I'll tell you this though. Since I've gone back to full fat products, even consuming cod liver oil almost daily, and raw milk definitely daily, my morning backaches have dissappeared, my energy levels are better (and Im still addicted to coffee.. cant wait to see what happens when I dump that) my skin is better. a whole host of improvements just by increasing saturated fat, eliminating soy (except fermented soy sauce), eliminating vegetable oils except using extra virgin olive oil (it is, by definition, cold pressed) for frying and taking a few supplements (cod liver oil and kelp for essential oils and Iodine). Of course, Re: South Beach I am not eating refined products like white flour, sugar, etc

[knome]

Thanks for sharing your experience Knome! :D

As you know from reading the book, the SBD is also for heart patients who need to concern themselves with cholesterol. High animal fats are a known cause of high cholesterol and many people, myslef included, have heart disease in my family so I'm concerned about the levels of animal fat in my diet.
*snip*

JudyNc:

I hear you, Re: Cholesterol, however I would suggest you take a gander at this:

http://www.westonaprice.org/knowyourfats/fats_phony.html

http://www.westonaprice.org/moderndiseases/benefits_cholest.html

I realize I seem to be single sourcing, but the WAPF is a treasure trove of genuine expert advice. Please take a look at that article and give it some serious thought!!