Okay, it's official!
I bought the book, I've been reading all week. I have switched from Atkins to South Beach as of this morning.
Still re-reading, and re-reading some more and learning, or trying to. I can understand how some have a difficult time making this switch. It's a lot to wrap your head around after embracing Atkins as "the way" for so long. I'm giving it a shot, a fair one and hoping this is the right path for me at this time. So Phase 1, here I am. :) ETA: I've been nosing around your journal Judy, hope you don't mind! It's extremely informative and it's really helping me to grasp SBD a little better than just reading the book. |
hi there :) I also made the jump, and after 8 years of Atkins it was a big jump! But I am feeling better already - keep us updated as to your progress.
|
Well, it's been 7 day. I am down 7 lbs. I honestly didn't think I was going to lose on this plan. I mean who eats popsicles everyday and still loses weight? LOL
Well apparently I do! I haven't felt deprived in any way, shape or form. The switches were relatively easy and barely noticeable. No suffering, no feeling like I was missing out on anything. I have a popsicle almost every evening for crying out loud! LOL I'm a child, I know. But it makes me happy to be able to do that. Wrapping my head around it...well, I'm still working on that part. But it's working! I'm happy. I'm thrilled! I'm absolutely ecstatic!! Shorts that were extremely tight a week ago are now loose fitting. I stepped off the scale and did a happy dance this morning! Yay yay yay!!! |
Quote:
Excellent! :thup: Good job!:cheer: Keep up the good work. Feel free to use info you find in my journal. Especially journal #1. I don't mind at all. :cool: |
11 lbs in 3 weeks now. I am loving this WOE! Still plowing through your 1st journal Judy. TY so much for keeping such good track of your foods, splurges, everything. It's such a terrific help and guide! :)
|
Quote:
Good job on your first losses! Thats fabulous! :thup: You are very welcome! :cool: |
Hey, 11 pounds is alot. Congratulations. What have you been eating...like what is a typical day for you? I was on atkins for about seven weeks, lost from 225.6 to 202.4 then went up a little to 204.0.....then I fell off the wagon for this past week. I hope to start southbeach tomorrow and see how it works. On atkins, there were weeks when I would only lose very little, like a pound, or sometimes nothing. I hope that I can lose a lot on this diet. Now I am back to 210 :( but well I know that I have been eating lots of almond butter sandwiches....since I'll be able to have some on sbd I hope those cravings go away.
|
hi Cristy :) Welcome back to South Beach. I've only been on SBD for a few weeks and I've been reading the journals/food logs of others that have been on it a much longer period of time. It seems to be helping and it sure is giving me great meal/snack ideas!
Most days, I eat very little first thing in the morning but that's because of my work schedule. I get up very early so it's hard to eat at 4am. I usually just have coffee and v8 first thing, take my meds (thyroid meds require me to wait to eat anyway) and head to work. Later in the morning, at a 'reasonable' hour I usually have something to eat. Everything I eat is straight out of the SBD book though. I don't eat anything unusual really, just been trying to keep fish in my diet at midday. My husband doesn't care for fish so it's easier for me to make it while he's at work and I have a break. The most important thing I can say is read the book, follow the plan to the letter. Good luck on your journey Cristy! Oh, and nut butter on celery is awesome for busting cravings, at least for me and it's a perfectly allowable snack! ;) |
Hey Kurst, thanks for the reply. Really helped. I'm ready this morning to start and won't give up. Seems like a great plan cause I was tired of counting carbs on atkins and on sbd I don't have to. It's more flexible, I can eat all the veggies I want....I'm sure I'll miss the fatty meat but I think I'll add olive oil...sbd is not necessarily low fat anyway...just good fat.
How long are you planning on doing phase 1? |
I'm thinking of switching too. I'm on day 5 of Atkins induction and fantasizing about strawberries. That's not right. lol I know I can have them in phase 2 but honestly I was debating between Atkins and South Beach from the beginning. South Beach is definitely more my 'taste' but since my husband was doing Atkins that won out.
Glad to hear it is going well for you. |
Hi girls! :wave:
Just to answer a few of your questions: Phase I for both plans is 2 weeks. No fruit at all or any of the other starchy foods. It does help when you read the book....but we have the food lists and meal plan guide right here in the weighin thread, 1st and 2nd posts. Feel free to print them up and use them to guide you. The SBD phase I meal plan guide is the best tool to learn how to eat this way. Until I found it way back when, I was doing this without much guidance. After I found it, it all became quite clear and much easier. I strongly recommend that you find and USE IT!! :agree: I think that I'm going to bring it on over here for you girls to see. :cool: |
SBD Phase I food list and Meal Plan Chart
-------------------------------------------------------------------------------- SBD Phase I food list 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) (common name for tenderloin steaks) 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 Ground breast of chicken Ground breast of turkey Low-fat turkey sausage (3-6 grams of fat per 60 gram serving) Removed limit/recommendation: can be eaten as an occasional treat (approximately once/week) Turkey bacon Removed limit/recommendation: (2 slices per day) Turkey and chicken breast SEAFOOD All types of fish and shellfish Added: (limit those high in mecury and other contaminants such as swordfish, tilefish, shark and albacore/white tuna-use light tuna instead.) Water-packed tuna and other canned fish Salmon roe Sashimi PORK Boiled ham Canadian bacon Loin Added specifcs of chop or roast Tenderloin VEAL Chop Cutlet, leg Top round LAMB (Remove all visible fat) Center Cut Chop Loin GAME MEATS (Added new section) Buffalo Elk Ostrich Venison 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 Soy Bacon - Soy Burger - Soy Chicken unbreaded Soy hot dogs - Sausage Patties and Links Limit removed: 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 - Deleted (But note that 1/4 cup roasted edamame is added to the nut category) 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 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. Use egg whites and egg substitute as desired. MILK/DAIRY (2 cups allowed daily, including yogurt) Low-fat milk (fat-free and 1%) Fat-free 1/2 & 1/2 (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 Greek Yogurt nonfat - 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 Refried beans fat free canned - Added Soy Beans (also known as edamame) Split Peas White Beans VEGETABLES (May use fresh, frozen or canned without added sugar) Artichokes Artichoke hearts - Arugula Asparagus Broccoli Broccoli rabe - Broccoli sprouts - Bok Choy Brussels Sprouts Cabbage Capers Cauliflower 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) Mushrooms (All varieties) Mustard Greens Okra Onions Parsley Pepperoncini - Peppers (All varieties) Pickles - Dill or artificially sweetened Pimientos - Radicchio Radishes (All varieties) Rhubarb Sauerkraut Scallions Sea Vegetables (seaweed, nori) Shallots - 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 NUTS AND SEEDS (Limit to one serving per day as specified. Dry roasted recommended.) Almonds - 15 Brazil Nuts - 4 Cashews - 15 Edamame, dry roasted - 1/4 cup - Added Filberts -25 - Added Flax Seed - 3 TBS (1 oz) Hazelnuts -25 - Added 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 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 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. 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 Coconut Milk -Light - Espresso powder Extracts (almond, vanilla, or others) Horseradish sauce 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, 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 - 100 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 Chocolate syrup sugar free - Fudgsicles, no sugar added Gelatin, sugar-free Gum, sugar-free James and jellies, sugar-free Popsicles, sugar-free Syrups, sugar-free 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) 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. Sugar-free powdered drink mixes Vegetable Juice Tomato Juice - Added Deleted: Note: caffeinated coffee or diet sodas with caffeine added are allowed, but limited to 1 - 2 servings per day Phase 1 Foods to Avoid BEEF Brisket Jerky, unless homemade without sugar Liver Prime rib Rib steak Skirt steak POULTRY Chicken, wings and legs Duck Goose Turkey, dark meat (including wings and thighs) PORK Bacon Honey-baked ham Pork rinds VEAL Breast DAIRY Ice cream Milk, 2% or whole Soymilk, whole Yogurt, cup-style and frozen CHEESE Full-fat FRUIT Avoid all fruits and fruit juices on Phase 1. VEGETABLES Beets Carrots Corn Green peas Potatoes, sweet Potatoes, white Pumpkin Squash, winter Turnips (root) Yams STARCHES AND CARBS Avoid all starchy food in Phase 1, including: Bread, all types Cereal, all types Croutons, all types Matzo Oatmeal Pasta, all types Pastries and baked goods, all types Rice, all types CONDIMENTS Cocktail sauce Ketchup BEVERAGES Alcohol of any kind, including beer and wine Fruit juice, all types Milk, full-fat and 2% Powdered drink mixes containing sugar Soda and other drinks containing sugar Soymilk with more than 4 g fat per 8 oz. serving ________________________________________________________________ SBD Meal Plan Chart How To Adapt Your Meal Plan- Phase I 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. |
Once upon a time I switched from Atkins to SB and lost more than 75lbs (my first 20-something was on Atkins. Then I stalled for over 3 months and could never find the right balance or momentum or what have you to get the losses going again). As some of you are finding, it was a more natural way of eating for me. I'd read the book before, but it wasn't until I saw the meal plans Judy (hi, Judy :wave: ) posted that it clicked and I had my epiphany. Those charts are the key and worth their weight in gold!
Wishing you all great success on the Beach :sunny: |
Quote:
Hiya Renee!! :wave: Great to see you! Hope that all is well with you. :cool: Yes, that meal plan guide is a great tool. :agree: |
Down another 1 lb this week, it could be more but well, TOM came for a visit and I am waiting for him to leave before I take a real measure. ;) I am still loving the Beach! I have to say, the meal plan guide is a HUGE help for me! It keeps me on track when things are all wonky and out of sorts and I'm not sure where to turn or what to eat. I check the guide, compare to where I am in my day and it sets me straight.
|
All times are GMT -6. The time now is 22:41. |
Copyright © 2000-2024 Active Low-Carber Forums @ forum.lowcarber.org
Powered by: vBulletin, Copyright ©2000 - 2024, Jelsoft Enterprises Ltd.