HOw do I get enough calories?

[Keira]

I can't seem to get enough calories eating such a low fat diet. How can I add calories w/o eating "illegal" foods? I am in week 2 of Phase 1-SBD. I can't seem to get above 1,000 cals/day. I don't want to stall my metabolism. :eek:

[Judynyc]

I can't seem to get enough calories eating such a low fat diet. How can I add calories w/o eating "illegal" foods? I am in week 2 of Phase 1-SBD. I can't seem to get above 1,000 cals/day. I don't want to stall my metabolism. :eek:


I wish I had that problem!! :lol:

I find that I can always get too many calories eating legal foods like nuts, avocados, olives, lt jarlsberg cheese, plenty of good lean protein....berries, an orange, apple, oatmeal....why don't you post a sample menu and I'll show you where to add in some foods. :idea:

[Keira]

Thanks Judy! I think I may do better once I can eat some fruits and grains, but right now, in Phase 1, it's tough. I am just not hungry with all of the protein and water... Here is an example of a day's food:

Breakfast- 1 Jimmy Dean omelet (sausage or ham and cheese), 2 pieces of turkey bacon or 3 pieces canadian bacon

Lunch- 2 hard-boiled eggs, 1 tbsp light mayo. 4 slices 97% fat free ham

Snack- lowfat string cheese, cherry tomatoes

Dinner- 1 cup spinach w/olive oil, garlic. 1 boneless, skinless chicken breast.
(usually marinated in locarb marinade)

I just don't feel like eating more than this...

[Judynyc]

Thanks Judy! I think I may do better once I can eat some fruits and grains, but right now, in Phase 1, it's tough. I am just not hungry with all of the protein and water... Here is an example of a day's food:

Breakfast- 1 Jimmy Dean omelet (sausage or ham and cheese), 2 pieces of turkey bacon or 3 pieces canadian bacon

Lunch- 2 hard-boiled eggs, 1 tbsp light mayo. 4 slices 97% fat free ham

Snack- lowfat string cheese, cherry tomatoes

Dinner- 1 cup spinach w/olive oil, garlic. 1 boneless, skinless chicken breast.
(usually marinated in locarb marinade)

I just don't feel like eating more than this...

Hi...Below is our Meal Plan Guide for phase I. As you can see, you are not eating nearly enough veggies at each meal. Also, it is recommmended that you include a serving of beans wuith your lunch and dinner. I eat a lot of hummus and count that as a bean serving. I eat it as a snack mostly with some fresh celery, cucumber and tomatoes.

On the Jimmy Dean breakfast, pay attention to sodium levels on foods that are premade and frozen as they can have a lot of sodium. If you do not want to eat veggies for breakfast, then you can have a V8 of tomato juice.

If you have a salad with olives or avocado and olive oil dressing, it will raise your calories substantially.


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.

[droppin]

I have never had that problem with doing the Lc wish you the best of luck

[Keira]

OK. I guess I am eating too much meat and eggs and not enough veggies and good fats. I do eat a fair number of salads, but no beans and very few nuts. If I add these and avacado, I should be on my way. I made a menu for myself to incorporate all of these. I will let you know how it goes!!
Thanks!!

[Judynyc]

OK. I guess I am eating too much meat and eggs and not enough veggies and good fats. I do eat a fair number of salads, but no beans and very few nuts. If I add these and avacado, I should be on my way. I made a menu for myself to incorporate all of these. I will let you know how it goes!!
Thanks!!


Sounds like a plan to me!! :cool: Good Luck!! :thup:

[Keira]

What are some Phase 1 friendly ways to eat beans? I have never been a big fan. ANy quick and easy ways would help alot.

[Judynyc]

What are some Phase 1 friendly ways to eat beans? I have never been a big fan. ANy quick and easy ways would help alot.


You can always throw some chick peas aka garbanzo beans...into a salad. :idea: As I said, I eat hummus, which is made with chick peas. :yum:

Thats one way and do check out our recipe thread up top for other ideas.

[Keira]

Thanks! You rock!

[trisellen]

huhuu...may I also ask a question? (pretty pleeeease...)
I recently (and don´t ask me why) started to count calories (in my sb-diet) and suddeny I´m "afraid" of eating too much of them.

Since that time, I haven´t lost a single pound.
So......not enough calories = no more weight loss ?
I cut back on carbs (even the good ones) and replaced them with even more protein.(I guess I´m "carb-scared"...)

Could this be my problem?

Thank you so much for an answer !

[Judynyc]

huhuu...may I also ask a question? (pretty pleeeease...)
I recently (and don´t ask me why) started to count calories (in my sb-diet) and suddeny I´m "afraid" of eating too much of them.

Since that time, I haven´t lost a single pound.
So......not enough calories = no more weight loss ?
I cut back on carbs (even the good ones) and replaced them with even more protein.(I guess I´m "carb-scared"...)

Could this be my problem?

Thank you so much for an answer !
Hi!! :wave:

If you would post a few days of your menus, I'd be happy to give you feedback.....if I don't answer right away, I'll be back later!! :cool:

[Keira]

I have the same fear. I haven't lost any weight for a few days on Phase 1 and I wondered if it was b/c I don't eat enough calories and my body is in starvation mode. But, on the other hand, I'm afraid of eating too many. I need a happy medium. I am sooo glad I am not the only one that feels this way!!

[Judynyc]

I have the same fear. I haven't lost any weight for a few days on Phase 1 and I wondered if it was b/c I don't eat enough calories and my body is in starvation mode. But, on the other hand, I'm afraid of eating too many. I need a happy medium. I am sooo glad I am not the only one that feels this way!!


After your inital water weight loss....it does slow down as your body adjusts to your new way of eating.....Keira....you will keep losing when you start to eat enough phase I veggies!!! :agree:

Becoming carb phobic is not a wise choice.....good carbs work for us and keep our metabolism chugging along!! :thup:

[trisellen]

I have the same fear. I haven't lost any weight for a few days on Phase 1 and I wondered if it was b/c I don't eat enough calories and my body is in starvation mode. But, on the other hand, I'm afraid of eating too many. I need a happy medium. I am sooo glad I am not the only one that feels this way!!

you´re definately not alone !! :there:
I´ll try to write down what I eat for a few days, post it here and I´m sure, an "angel" ;) will help me !

Thanks so much for helping us !!

[Keira]

Thanks Judy!
Whaere can I find your recipe for mashed cauliflower? I saw it mentioned on one of the threads. I am having shrimp cooked in olive oil and herbs tonight with spinach and 1/2 c of plain fat free yogurt w/vanilla flavoring and cinnamon. Sound like a plan? I thing part of my stall is due to TOM and excess sodium consumption. I also haven't gone #2 in 3 days-even with daily metamucil... TMI?? Beans and veggies should help!

[icemanjs4]

Thanks Judy!
Whaere can I find your recipe for mashed cauliflower? I saw it mentioned on one of the threads. I am having shrimp cooked in olive oil and herbs tonight with spinach and 1/2 c of plain fat free yogurt w/vanilla flavoring and cinnamon. Sound like a plan? I thing part of my stall is due to TOM and excess sodium consumption. I also haven't gone #2 in 3 days-even with daily metamucil... TMI?? Beans and veggies should help!

Mashed cauliflower is one of the recipes in the back of the South Beach book. Anyway it's really simple. Just get a head of cauliflower (or the frozen stuff), and steam it until it's soft. Then mash it up with a potato masher, or in a blender. Add in some "I can't believe it's not butter" fat free butter spray and some fat-free half and half (land O lakes is recommended in the book), and some salt/pepper. It will look and taste an awful lot like mashed potatoes, only 1000 times healthier.

[trisellen]

good morning !

here I am .....bothering you (again) . :help:

My typical day (regarding food) goes like this:

breakfast: 2 cups of coffee, skim milk, no sugar

lunch: 2 thin slices of italian prosciutto, small bowl of green salad, olive oil and vinegar, one thin slice of whole grain bread

snak: 1 small piece of swiss cheese, one small red apple

supper: one serving of lean beef (grilled), one cup of skim milk with no-fat cocoa powder and artif. sugar

and I drink up to 7 cups of herbal tee each day (no sugar, of course)

Can you PLEASE tell me, where you think my problem of "not loosing" is?
Where should I put the veggies? How much of them? At lunch or supper?

THANK YOU SO MUCH FOR YOUR HELP !!!!!

Have a wonderful day,
Ellen

[Judynyc]

Mashed cauliflower is one of the recipes in the back of the South Beach book. Anyway it's really simple. Just get a head of cauliflower (or the frozen stuff), and steam it until it's soft. Then mash it up with a potato masher, or in a blender. Add in some "I can't believe it's not butter" fat free butter spray and some fat-free half and half (land O lakes is recommended in the book), and some salt/pepper. It will look and taste an awful lot like mashed potatoes, only 1000 times healthier.


Yes, there is also a recipe for it in the recipe thread pinned near the top of this forum. Thanks iceman!! :thup:

FYI- when you steam it, try to use a steamer so that the veggie does not sit in the water as it needs to not be soaking wet when you mash it up.

I use a 1 lb bag of frozen cauliflower. I steam it in my microwave for 13 minutes with grated garlic in the steamer with it. While its steaming, I prepare a mixing bowl with my other ingredients....1 tbs Smart Balance, some lt salt and cayenne pepper to taste. I had been using reduced fat sourcream...but last night I tried it with fat free greek yogurt, a big tbs!! When it comes out of the steamer, it goes right into the mixing bowl as you need to do this while its still warm...take a potato masher to break it up first...then I use an immmersion blender to puree it..... :yum: :yum: :yum: a 3 yummmer for sure!!!

[Judynyc]

good morning !

here I am .....bothering you (again) . :help:

My typical day (regarding food) goes like this:

breakfast: 2 cups of coffee, skim milk, no sugar

lunch: 2 thin slices of italian prosciutto, small bowl of green salad, olive oil and vinegar, one thin slice of whole grain bread

snak: 1 small piece of swiss cheese, one small red apple

supper: one serving of lean beef (grilled), one cup of skim milk with no-fat cocoa powder and artif. sugar

and I drink up to 7 cups of herbal tee each day (no sugar, of course)

Can you PLEASE tell me, where you think my problem of "not loosing" is?
Where should I put the veggies? How much of them? At lunch or supper?

THANK YOU SO MUCH FOR YOUR HELP !!!!!

Have a wonderful day,
Ellen

HI Ellen.....

Please know that what I'm about to say to you is in no way meant to hurt your feelings!! BUT really....this is not a very South Beach looking menu...and I will tell you what I mean!!

breakfast: 2 cups of coffee, skim milk, no sugar

lunch: 2 thin slices of italian prosciutto, small bowl of green salad, olive oil and vinegar, one thin slice of whole grain bread

snak: 1 small piece of swiss cheese, one small red apple

supper: one serving of lean beef (grilled), one cup of skim milk with no-fat cocoa powder and artif. sugar

and I drink up to 7 cups of herbal tee each day (no sugar, of course)
1- breakfast is required and that means FOOD!!!! please see the meal plan guide and follow it....breakfast is not coffee alone.
2- prosciutto...is a highly processed (salty)meat and fatty too....it is not a good meat to eat on SBD.....how about some lean chicken ? also, try to avoid flour while you are looking to see weight loss. More veggies!!!
3- where is your mid morning snack?
4- your afternoon snack looks OK but is that a low fat Swiss and do you weigh it? 1 oz is a portion. I'd knock it out for now....just to get your weight loss moving again.
5- your supper needs to have a good veggie serving.....what kinds of veggies do you enjoy eating?

[Judynyc]

OK Ellen....this is for you:

How to adapt your meal plan - Phase 2

In Phase 2, you'll gradually begin to reintroduce healthy carbohydrates into your diet. Here's how to do it: Week one and two: Add in two good carb choices daily. We suggest you reintroduce fruit at lunch, dinner, or as a snack, but it's not the best choice first thing in the morning at breakfast. We recommend a high-fiber cereal for breakfast. Week three and four: move to four good carbs choices daily: 1-2 fruits and 1-2 starches. Read more advice on reintroducing carbs here. 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. 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: 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:2-3 cups allowed daily (including yogurt)
Fat: 1 tsp mayonnaise, trans-free margarine, or oil (optional)


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: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: 2-3 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing


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: 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: 2-3 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing


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 some of your Sweet Treat allowance. A snack that combines protein (1 oz.) and vegetables is encouraged.

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.

In my experience....grain for breakfast is not a good choice. But you must eat a protein...I eat a 1/2 cup serving of yogurt with my coffee to start my day. My snack is food in the form of a protein and a veggie....maybe a piece of chicken and some baby carrots. My lunsh is a cup of soup and then 2 hours later I have a mini snack of some hummus and celery.

So you see I'm a grazer...I eat mini meals all day long and have been for the past 3 years. :idea: Think about 200 calories per minimeal and it spreads them out for you.

Try to follow the meal plan as it will guide you in how to eat the SBD way. When I first found this guide at the SBD web site...it brought it all together for me as until then, I'd been very confused.:daze:

[trisellen]

oh...looks like I´ve got lost over the weeks....

you´re absolutely right !!
breakfast IS important and I´ll have my scrambled eggs again.
I´ll skip the prosiutto and replace it by chicken.
The swiss cheese is low fat....so I might keep that.

And I´ll add some spinach or broccoli for dinner....
Maybe 3 or 4 cherry-tomatoes and some yogurt for mid-snack?

I guess I "personalised" the diet too much-and that´s why I lost control !!

THANK YOU SOOOO MUCH, I really appreciate it !!!!!!!

[Judynyc]

Your welcome Ellen!! :)

[icemanjs4]

And I´ll add some spinach or broccoli for dinner....
Maybe 3 or 4 cherry-tomatoes and some yogurt for mid-snack?

I guess I "personalised" the diet too much-and that´s why I lost control !!

THANK YOU SOOOO MUCH, I really appreciate it !!!!!!!

Have you gotten the SBD book itself? There are some great recipes and ideas for vegetables. Sauteed spinach or broccoli can be good, but you will burn out pretty quickly. They have recipes for oven roasted veggies, the mashed cauliflower, soybean and radish salad which is yummy, and more. I usually have two different veggies and some meat/fish for dinner. I try to make the veggies the main course, and the meat the side course - as a major meat person, this took a little training - but was surprisingly easy to accomplish.

Also, I'm not sure about the herbal tea. Some would be ok, but I've read that you really should try to drink plain water in large quantities, and that tea can be somewhat controversial as to whether you include it in your water count.

[Keira]

I have been on Phase 1 almost 2 wks. I cheated the first week due to a few special events. So, I started over on MOnday. I have barely lost a pound. 190 to 189. I feel discouraged... :( Ihaven't cheated once. I may not have eaten enough veggies/beans, but I have been following the meal plan as close as I can. I ate more veggies yesterday and today, though. I thought that Phase 1 is a quick-start weight loss. Is it too soon to start being concerned?

[Judynyc]

I have been on Phase 1 almost 2 wks. I cheated the first week due to a few special events. So, I started over on MOnday. I have barely lost a pound. 190 to 189. I feel discouraged... :( Ihaven't cheated once. I may not have eaten enough veggies/beans, but I have been following the meal plan as close as I can. I ate more veggies yesterday and today, though. I thought that Phase 1 is a quick-start weight loss. Is it too soon to start being concerned?


I think that its way too soon to be concerned.

Here are a few questions:
1- are you drinking all your water?
2- are you eating salty foods?
3- are you following the meal plan guide? all meals and snacks!!

I know that it takes my body 3 full days of being perfectly on plan before I see the scale move....you need 3 perfect days in a row too.

[Judynyc]

I have been on Phase 1 almost 2 wks. I cheated the first week due to a few special events. So, I started over on MOnday. I have barely lost a pound. 190 to 189. I feel discouraged... :( Ihaven't cheated once. I may not have eaten enough veggies/beans, but I have been following the meal plan as close as I can. I ate more veggies yesterday and today, though. I thought that Phase 1 is a quick-start weight loss. Is it too soon to start being concerned?


I did not address this aspect of your experience on phase I....re: cheating

You do need to do the whole 2 weeks perfect...no cheats...then look at your progress....OK?

My phase I ended up lasting about a month as I kept eating fruit to try to feel better....I felt like crap from coming off so many refined carbs...true withdrawal. :(

But in the end, I did my 2 perfect weeks and it was great!! Just knowing that I did it for 2 weeks perfect was a big boon to my confidence!!

[trisellen]

Have you gotten the SBD book itself? There are some great recipes and ideas for vegetables. Sauteed spinach or broccoli can be good, but you will burn out pretty quickly. They have recipes for oven roasted veggies, the mashed cauliflower, soybean and radish salad which is yummy, and more. I usually have two different veggies and some meat/fish for dinner. I try to make the veggies the main course, and the meat the side course - as a major meat person, this took a little training - but was surprisingly easy to accomplish.

Also, I'm not sure about the herbal tea. Some would be ok, but I've read that you really should try to drink plain water in large quantities, and that tea can be somewhat controversial as to whether you include it in your water count.

Thank you for posting- I really have to rethink all the habits I got used to over the weeks....

[foxgluvs]

Something else to think about...

When you cheat, who are you cheating? not us, or anyone else, but yourself! So it's silly.
I often think, if you start something new, you are not being fair on yourself (or the plan) if you don't give it 100% - which agreed, can be difficult, but not impossible - so, how about re starting on Monday morning with a fresh approach. Promise yourself you won't cheat for 2 weeks 2 weeks is nothing out of the rest of your life, it's a drop in the ocean....no time at all! Before you know it, you'll be at the end of the two weeks, yu will have lost all of your cravings, feel good and hae lost weight to boot!

So come on, no excuses, give yourself 2 clean weeks on plan :D

[Keira]

Judy and Foxgluvs,

Thanks for the words of wisdom. Since I "re-started" on Monday, I have not cheated. I may have been too low on veggies, but I have changed that for the last two days-starting the third day today. I have been drinking over 90 oz of water a day. That is not a problem. I may be eating too much salt. Judy mentioned the Jimmy Dean omelets may have been too salty, so I switched to scrambled eggs for the last three mornings. I added celery, hummus, asparagus and almonds to my diet too. My TOM should be here anyday too. I really hope that I am retaining water and that I'm not doing something wrong. I can post a couple of days menus if you'd like. I posted an example a couple of days ago, Judy, and I made some changes. I have been cheat-free for 4 days.

[Judynyc]

Judy and Foxgluvs,

Thanks for the words of wisdom. Since I "re-started" on Monday, I have not cheated. I may have been too low on veggies, but I have changed that for the last two days-starting the third day today. I have been drinking over 90 oz of water a day. That is not a problem. I may be eating too much salt. Judy mentioned the Jimmy Dean omelets may have been too salty, so I switched to scrambled eggs for the last three mornings. I added celery, hummus, asparagus and almonds to my diet too. My TOM should be here anyday too. I really hope that I am retaining water and that I'm not doing something wrong. I can post a couple of days menus if you'd like. I posted an example a couple of days ago, Judy, and I made some changes. I have been cheat-free for 4 days.


Your doing great Keira!! :thup:

If you want to post your menus, please do!! I'll take a look if you like.

Its good to become aware of the things that can get in the way of you seeing weight loss, ie: salty foods like the Jimmy Dean Breakfasts....always read the labels of any packaged foods that you eat...watch for high sodium levels. High will be anything over 300 mgs. per serving. Our daily intake should be ablout 1500 mgs. Considering that some frozen meals have 600- 1000 mg of sodium...thats a lot!!! :idea:

Keep up the good work Keira!! :D

[Keira]

Thanks, again! My next question was how much sodium we should be eating, but you beat me to it :) Here are more recent examples of what I've eaten:

B: 2 eggs, 1/2 c plain nonfat yogurt, 1 slice 2% american cheese, 8oz V8
S: 15 almonds
L: 1 chicken breast-broiled, 8 spears asparagus
S: 1/3 cup hummus, 5 celery sticks
D: Chicken breast, 1 1/2 c salad w/ oil & vinegar

B: 2 eggs, 1 slice 2% am. cheese, 8 oz V8
S: 15 almonds
L: 8 asparagus spears, 2 eggs, 1 slice am cheese
S: 5 pieces celery, 1/4 cup hummus
D: 1 link chicken sausage w/spinach & feta, 1 cup spinach
S: 1/2 cup plain yogurt

I drink water all day, at least 90 oz. Sometimes I add crystal light to it-could that stall me? I'm grasping at straws...

[Judynyc]

Thanks, again! My next question was how much sodium we should be eating, but you beat me to it :) Here are more recent examples of what I've eaten:

B: 2 eggs, 1/2 c plain nonfat yogurt, 1 slice 2% american cheese, 8oz V8
S: 15 almonds
L: 1 chicken breast-broiled, 8 spears asparagus
S: 1/3 cup hummus, 5 celery sticks
D: Chicken breast, 1 1/2 c salad w/ oil & vinegar

B: 2 eggs, 1 slice 2% am. cheese, 8 oz V8
S: 15 almonds
L: 8 asparagus spears, 2 eggs, 1 slice am cheese
S: 5 pieces celery, 1/4 cup hummus
D: 1 link chicken sausage w/spinach & feta, 1 cup spinach
S: 1/2 cup plain yogurt

I drink water all day, at least 90 oz. Sometimes I add crystal light to it-could that stall me? I'm grasping at straws...


This all looks good :thup: ....except for that chicken sausage....whats in it? as many sausages have fillers.

You are not stalled....you are just beginning...be patient with your body!!

ps- if you feel that the AS=artificial sweetener, in Crystal light is giving your body a problem....knock it out for a few days to see what happens. :idea:

[Keira]

I got the chicken sausage at a high-end grocery in the meat dept. I don't think there were any fillers in it because it wasn't all that great- ha ha. Really, it seemed to be all meat. I will just keep on truckin' and hopefully when my TOM is over, I will see a marked weight loss. I keep looking at these pants in my closet that I MUST get into...

[trisellen]

keep going keira, you really sound motivated and I bet you´ll loose those extra pounds !! :thup:

Thanks to judy I managed to get back to "original" sb-diet, I eat my breakfast eggs and add veggies to every meat I eat...

what do you guys think of broccoli soup for little "in betweens"?
(plain broccoli, cooked in water, no salt, just a little garlic)

I´m often pretty hungry in the afternoon (maybe due to not much cravings at lunch and therefore I do not eat that much at noon) and I thought about this for a "snack".

Thanks for your opinion !!

[Judynyc]

I got the chicken sausage at a high-end grocery in the meat dept. I don't think there were any fillers in it because it wasn't all that great- ha ha. Really, it seemed to be all meat. I will just keep on truckin' and hopefully when my TOM is over, I will see a marked weight loss. I keep looking at these pants in my closet that I MUST get into...


You may not "think" there are fillers but the nature of sausage is that they are made with fillers in them. Check out what the ingredients are next time you go to the store. :idea:

Unless you make them yourself, you cannot be sure that they are not made with fillers.

[Judynyc]

keep going keira, you really sound motivated and I bet you´ll loose those extra pounds !! :thup:

Thanks to judy I managed to get back to "original" sb-diet, I eat my breakfast eggs and add veggies to every meat I eat...

what do you guys think of broccoli soup for little "in betweens"?
(plain broccoli, cooked in water, no salt, just a little garlic)

I´m often pretty hungry in the afternoon (maybe due to not much cravings at lunch and therefore I do not eat that much at noon) and I thought about this for a "snack".

Thanks for your opinion !!

Yes, as I pointed out in the Meal Plan Guide, we are told to eat every 2-3 hours.....so a snack of a veggie soup is good....try to have a small amount of protein with it.

When you are hungry...EAT!! :thup:

[Judynyc]

Here is the Meal Plan Guide for phase I.....please note that snacks are required.....meals/snacks about every 2-3 hours.

I like eating this way...for me its like grazing and that works for me. If I'm hungry, I will eat a small amount of protein and a veggie, or have some hummus and a veggie. There are many snacks that I now include in my days. Thats the beauty of this plan...you can eat what you enjoy!!


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.

[trisellen]

thanks so much for helping judy !

I´m so glad you´re here !!!!!! :angel: :rheart: