Hello 150goal!
We actually do not count carbs on SB. No counting! Its great!
You can find all the info you will need on the "SBD Daily Checkin for //**\\March 2009//**\\" thread. Allowed foods, foods to avoid and then there is the meal-plan guide to follow that shows you what your meals should look like.
For example a Phase 1 day could look like this;
B: 2 egg/ egg-white omelette with reduced fat cheese, a can of low sodium V-8 and a cup of coffee.
S: Celery and Light laughing cow cheese wegde.
L: Salad with tons of veggies and tuna/ chicken and balsamic vinaigrette.
S: 30 pistachios.
D: Chicken breast, veggies and 1/2 of black beans with salsa.
S: SF Jell-o cup.
Thats just an example.
Good fats play a big part in SB also, EVOO (1-2tbsp per meal) OR avocado (1/3 per meal)... Nuts.....
Beans are a great source of natural fiber and protein, you are allowed 1/3 - 1/2 a cup a meal.
On the food lists in the march thread most food items have numbers of servings next to them.
"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."
Hope this helps!
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