Sat, Mar-26-11, 08:29
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Attitude is a Choice
Posts: 30,111
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Plan: No sugar, flour, wheat
Stats: 228.4/209.0/170
BF:stl/too/mch
Progress: 33%
Location: NYC
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Quote:
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Originally Posted by 8gk
breakfast: mozerella cheese stick, coffee
snack: 2 cookies (this was before I decided to start the diet yesterday)
lunch: 3 oz baked turkey, 2 stalks celery
snack: handful of almonds
dinner: 2 cups chilli made with ground beef, chilli beans and lots of tomatoes, peppers, and onions
my weight this morning was down to 168.4 - lost a little over a pound. I walked about 1/2 mile yesterday - not much , but better than my usual sedentary lifestyle. I have to spend this afternoon at my son's basketball awards banquet which has evolved over the years from a full banquet to just a huge dessert pitch in. I am determined not to eat any of the desserts!
By the way, how do I start a journal so I can post my daily menus there instead of starting a new thread here every day?
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Eat before you go that banquet so that you are not hungry. It helps to have a plan going into a situation like that.
Try to eat as close to this meal plan as possible:
Quote:
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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This is how we learn how to eat according to the SBD plan. I used this tool to teach me and it has helped me a lot. 
I left you a link in your other thread for you to start a journal. |
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