Question about updated Phase 1 Foods

[TwoFat]

I was reading the list of allowed foods on Phase 1 and have a question.

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
Swiss

How much cheese is allowed per day?

and, cottage cheese, how much per day?

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.

Is this amount per day or meal?

If I have 1 Tbsp mayo at lunch w/ 1/3 cup avacado is that too much?

I think that I am just confussed as to how much of the foods are allowed per day/meal.

Thank you.

[Judynyc]

This is the How to Adapt Your Meal Plan for phase I:
when I first found this chart, it really pulled the plan together for me!!


How To Adapt Your Meal Plan


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. Start with a 2 oz. portion, eat slowly, go back for seconds if still hungry.

Vegetables: Minimum 1/2 cup or 6-8 oz. tomato or vegetable juice.

Fruit: None

Starch: None

Milk/Dairy: 2 cups allowed daily (including yogurt)

Fat: 1 tsp mayonnaise, trans-free margarine, or oil (optional)



SNACK
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds. A snack that combines protein (1 oz.) and vegetables is encouraged.

LUNCH
Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.

Vegetables: Minimum 2 cups.
We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.


Fruit: None

Starch: None

Milk/Dairy: 2 cups allowed daily (including yogurt)

Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing



SNACK
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds. A snack that combines protein (1 oz.) and vegetables is encouraged.

DINNER
Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.

Vegetables:Minimum 2 cups.
We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.

Fruit: None

Starch: None

Milk/Dairy: 2 cups allowed daily (including yogurt)

Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing



DESSERT / EVENING SNACK
Desserts are optional. Enjoy some of your Sweet Treat allowance, a dessert, or any of the snack choices.

SWEET TREATS
Sweet Treats are products that contain sugar alcohols. You can enjoy them throughout the day to satisfy your sweet tooth — just limit yourself to roughly 75 calories worth per day to avoid any GI distress.
See a list of Sweet Treat options here

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 much cheese is allowed per day?

and, cottage cheese, how much per day?

The question of how much cheese is a good one because it is not discussed in the book. On the atkins plan, they are allowed 4 ozs of cheese per day and I think that that is the right amount to allow each day.

Cottage cheese, being dairy, should be counted as part of your 2 cups daily.

As far as your fats are concerned, one or the other at each meal but not both.

Its all confusing at first but when you follow the How To Adapt Your Meal Plan, it makes it all much easier. :agree:

Hope this helps!! :D

[TwoFat]

Judy,

The question of how much cheese is a good one because it is not discussed in the book.

I read the book when it first came out, then I became aware of changes to the diet "after" the book which made things more confusing. I almost wish he would write another book like Atkins and the Eades did.

Cottage cheese, being dairy, should be counted as part of your 2 cups daily.

This is where I was confused also, I thought cottage cheese would be counted on the cheese section, I've seen people using 1/2 cup in their daily allowance, but I prefer to think of it as dairy also, like you said.

You've done fantastic Judy, thank you for answering my questions.

[Judynyc]

Your very welcome and Thank you too!!! :D

Yes, I'd like to see another book too. Thats why I joined the main site, hoping to get clarification on things like cheese. But I was disappointed with their answers or non answers.

So its up to us to use our best judgement and common sense and make the best choices possible. :idea: :agree: :D

My best to you on your journey down the scale!! :thup:

[Lyndyn]

This was helpful - I was wondering about the cheese issue myself. Thanks, guys.

Does the Good Carbs guide that he put out clarify things? I haven't seen that yet. I looked for it at Target yesterday, but no luck.

[Judynyc]

This was helpful - I was wondering about the cheese issue myself. Thanks, guys.

Does the Good Carbs guide that he put out clarify things? I haven't seen that yet. I looked for it at Target yesterday, but no luck.

No...the Good Carbs guide is useless as we have the updated foods list. Another way to look at cheese is to consider it as part of your 2 cups of dairy daily.