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Originally Posted by W/Feathers
Hi All, I find this thread very interesting, because I too was trying to figure out what the real differences are between the two programs and which is better for me -- I did SBD Phase 1 for two weeks and then entered Phase 2 where I started having fruit and nonfat plain yogurt (4oz) for breakfast the first week, my loss slowed but I still lost, then the second week of phase two I added in a second fruit some days with peanut butter. I stopped losing weight for about three weeks, having snooped around on the Atkins threads, I decided to cut out the yogurt and use a tablespoon of cream instead of the 2oz of milk I was using in my 3-4 cups of coffee a day -- I also tried limiting my fruits and nuts, and in a week I dropped three pounds. I realize this could just be coincidental but it seems like it was enough to break my stall. I also felt less hungry and with less cravings. Since, I've added back a fruit and the nuts so I will see if they are the real culprit, but I'm keeping an eye on dairy and will see what happens over the next few weeks. I don't eat too much cheese, as without a hunk of french bread, how much can you eat!
So, I too am pulling from SBD and Atkins and trying to find what works for my body. I will try the yogurt again in a week or two to see if I have the same reaction, as I realize there are a lot of different things that can affect weight loss. I may not eat it in the morning as I seemed to be hungrier during the day when I did. I have also learned that cashews make me feel like I want to nibble on something all day! I also want to thank Judy for suggesting adding in carbs based on Atkins owl ladder and to introduce them slowly to see how your body reacts to each one -- very good advice!
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Here is the phase I meal plan guide.
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.
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