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  #1   ^
Old Sat, Jan-29-11, 19:14
delilah's Avatar
delilah delilah is offline
Senior Member
Posts: 341
 
Plan: Atkins
Stats: 300/300/195 Female 65"
BF:
Progress: 0%
Location: San Mateo, California
Question Too few calories?

Hi everyone:

After a few stops and starts on and off Atkins for a few years (some with lots of success, others without), I decided that I really needed to focus on a plan that wasn't ketosis-dependent and that was a lot easier to manage out in the world where I'm traveling a lot and often don't have control over what's being served.

I recently (5 days ago) started on SB, with the caveats the moderators of this board posted in 2004, re: limits on animal and saturated fat. Coming from Atkins, I'm not concerned about sat. fats and animal products, so those are added into my SB diet.

After the on-again/off-again of the past few years, I expect I have a highly dysfunctional and resistant metabolism, so I'll be thrilled if I manage to lose a pound a week on SB.

But after 5 days, I'm noticing that I'm having an extremely hard time keeping my calories up. I'm either too busy to remember to eat a snack, or I'm flatly disinterested. I log all of my food and calories in Lose It! and the average intake for calories has been around 1200/day.

Does this seem really low to anyone else? Should I try and bump this up somehow? Will I do more damage to my poor metabolism by eating this little?
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  #2   ^
Old Sun, Jan-30-11, 09:25
Charran's Avatar
Charran Charran is offline
Senior Member
Posts: 9,446
 
Plan: my own
Stats: 253/176.0/153 Female 5 feet 7 inches
BF:
Progress: 77%
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I just recently have started counting calories in order to continue losing. For my weight right now, Fitday says I should eat between 1600-1700 calories a day in order to lose 2 pounds a week, so I would think that 1200 might be abit low for you.

As for the fat in SB, I know you didn't ask this question, but there is a reason that SB is lower in fat. It is because it's higher in carbs. When you are following Atkins, I agree that you shouldn't be worried about the fat. When following SB, you have more reason to be so. Have you read the book? If not, it does give some explanation of why the plan is written the way it is.

This is the general formula that the SB diet is written with.

higher fat + lower carbs =
lower fat+ higher carbs=
higher fat + higher carbs=
lower fat+ lower carbs= something I don't even want to think about

Now all that being said, I do have some modifications to that. I only eat full fat cheese, but I don't eat alot of it. The reason...I can't find a LF one that I like. I do have full fat half and half in my one cup of coffee a day. Reason? I can't even find fat free half and half here.

Anways, sorry for the digression. All the best to you and I hope you find a calorie count that works for you.
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  #3   ^
Old Sun, Jan-30-11, 10:04
Judynyc's Avatar
Judynyc Judynyc is offline
Attitude is a Choice
Posts: 30,111
 
Plan: No sugar, flour, wheat
Stats: 228.4/209.0/170 Female 5'6"
BF:stl/too/mch
Progress: 33%
Location: NYC
Default

Hi and welcome,
Char has given you all very good info and I agree with everything that she wrote!
Would you mind telling us where the 1200 cals comes from? Please show us your menus.

1200 is low for your current weight and I can't really help unless I know what you've been eating, or not eating.
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  #4   ^
Old Sun, Jan-30-11, 13:45
delilah's Avatar
delilah delilah is offline
Senior Member
Posts: 341
 
Plan: Atkins
Stats: 300/300/195 Female 65"
BF:
Progress: 0%
Location: San Mateo, California
Default

Thanks for your responses, everyone! That makes sense and something I'd forgotten about (I do have the first edition of the book, but it'd been a while since I'd read it)

I wish either a) FitDay had an iPhone app or b) LoseIt had an easy way to share my menus, so we'll do this cut and paste style (oophda )

1/24/2011 - 1440 calories
Breakfast:
Cheese, mozzarella, string, low moist, part skim 1 Each
Celery, stalk, fresh, med 2 Each
Eggs, hard bld, lrg 1 Each
Lunch:
Peas, snow 2 Servings
Beef, flank steak 6 Ounces
Cheese, semi-soft, Bonbel, indv 1 Each
Dinner:
Fish, salmon, pink, fillet, bkd/brld 5 Ounces
Spinach, baby, fresh 3 Cups
Peas, chickpea, mature, cnd 0.5 Cup
Oil, olive, extra virgin 1.5 Tablespoons
Dressing, mayonnaise, real 0.5 Tablespoon
Vinegar, balsamic 2 Tablespoons
Snacks:
Cheese, semi-soft, Bonbel, indv 1 Each
Nuts, almonds, whole 10 Each

1/25/2011 - 1190 calories
Breakfast
Eggs, hard bld, lrg 1 Each
Cheese, mozzarella, string, sticks, rducd fat, low moist 1 Each
Celery, stalk, fresh, med 2 Each
Decaf Coffee with Cream, half & half 5 Tablespoons
Lunch
Spinach, fresh, chpd 5 Cups
Cheese, blue, crumbled 0.125 Cup
Salad Dressing, blue cheese 3 Tablespoons
Turkey, avg, light meat, w/o skin, rstd 3 Ounces
Dinner
Salad, Field Greens 1 Cup
Mussels, blue, stmd 4 Ounces
Cheese, brie, 1 cube 1.5 Ounces
Olives, calamata, w/o pits 2 Each
Salad Dressing, French 1 Tablespoon
Calamari, mixed species, fried 1 Ounce

1/26/2011 - 1401 calories
Breakfast
Cheese, mozzarella, string, low moist, part skim 1 Each
Coffee with Cream, half & half 5 Tablespoons
Lunch
Fish, salmon, pink, fillet, bkd/brld 4 Ounces
Spinach, baby, fresh 4 Cups
Bacon, brld/pan fried/rstd, med slice 2 Pieces
Cheese, blue, crumbled 0.25 Cup
Salad Dressing, vinegar & oil, prep f/recipe 3 Tablespoons
Dinner
Broccoli, chpd, ckd, drained 2 Cups
Fish, salmon, pink, fillet, bkd/brld 5 Ounces
Butter, unsalted 1 Tablespoon
Cheese, ricotta, part skim 0.5 Cup

1/27/2011 - 903 calories
Breakfast
Cheese, mozzarella, string, low moist, part skim 1 Each
Coffee with Cream, half & half 5 Tablespoons
Lunch
Carnitas 1 Each
Beans, black, mature, ckd 0.5 Cup
Cheese, parmesan, grated 2 Tablespoons
Sour Cream, reg 2 Tablespoons
Lettuce, iceberg, fresh, shred 0.333 Cup
Dinner
Roast Beef, Cap-Off Top Round, All Natural 4 Ounces
Cheese, mozzarella, fresh, balls, cherry, svg 2 Each

1/28/2011 - 1097 calories
Breakfast
Cheese, mozzarella, string, low moist, part skim 1 Each
Coffee with Cream, half & half 5 Tablespoons
Lunch
Turkey Breast, Smoked, All Natural 4 Ounces
Cheese, semi-soft, Bonbel, indv 0.666 Each
Celery, stalk, fresh, med 2 Each
Roast Beef, Cap-Off Top Round, All Natural 4 Ounces
Coffee with Cream, half & half 5 Tablespoons
Dinner
Fish, catfish, channel, farmed, fillet, bkd/brld 3 Ounces
Cheeseburger, Double Double, protein style, w/lettuce no bun 1 Each
Exercise - Dancing

1/29/2011 - 842 calories
Breakfast
Egg, raw, large 2 Servings
Milk, evaporated, w/add vit A, cnd 0.5 Fluid ounce
Butter, unsalted 1 Tablespoon
Lunch
Broccoli, chpd, ckd, drained 2 Cups
Butter, unsalted 1 Tablespoon
Dinner
Turkey Breast, Smoked, All Natural 7 Ounces
snacks
Cheese, mozzarella, fresh, balls, cherry, svg 2 Each
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  #5   ^
Old Sun, Jan-30-11, 16:39
Judynyc's Avatar
Judynyc Judynyc is offline
Attitude is a Choice
Posts: 30,111
 
Plan: No sugar, flour, wheat
Stats: 228.4/209.0/170 Female 5'6"
BF:stl/too/mch
Progress: 33%
Location: NYC
Default

Quote:
Originally Posted by delilah
Thanks for your responses, everyone! That makes sense and something I'd forgotten about (I do have the first edition of the book, but it'd been a while since I'd read it)

I wish either a) FitDay had an iPhone app or b) LoseIt had an easy way to share my menus, so we'll do this cut and paste style (oophda )

1/24/2011 - 1440 calories
Breakfast:
Cheese, mozzarella, string, low moist, part skim 1 Each
Celery, stalk, fresh, med 2 Each
Eggs, hard bld, lrg 1 Each
Lunch:
Peas, snow 2 Servings
Beef, flank steak 6 Ounces
Cheese, semi-soft, Bonbel, indv 1 Each
Dinner:
Fish, salmon, pink, fillet, bkd/brld 5 Ounces
Spinach, baby, fresh 3 Cups
Peas, chickpea, mature, cnd 0.5 Cup
Oil, olive, extra virgin 1.5 Tablespoons
Dressing, mayonnaise, real 0.5 Tablespoon
Vinegar, balsamic 2 Tablespoons
Snacks:
Cheese, semi-soft, Bonbel, indv 1 Each
Nuts, almonds, whole 10 Each

1/25/2011 - 1190 calories
Breakfast
Eggs, hard bld, lrg 1 Each
Cheese, mozzarella, string, sticks, rducd fat, low moist 1 Each
Celery, stalk, fresh, med 2 Each
Decaf Coffee with Cream, half & half 5 Tablespoons
Lunch
Spinach, fresh, chpd 5 Cups
Cheese, blue, crumbled 0.125 Cup
Salad Dressing, blue cheese 3 Tablespoons
Turkey, avg, light meat, w/o skin, rstd 3 Ounces
Dinner
Salad, Field Greens 1 Cup
Mussels, blue, stmd 4 Ounces
Cheese, brie, 1 cube 1.5 Ounces
Olives, calamata, w/o pits 2 Each
Salad Dressing, French 1 Tablespoon
Calamari, mixed species, fried 1 Ounce

1/26/2011 - 1401 calories
Breakfast
Cheese, mozzarella, string, low moist, part skim 1 Each
Coffee with Cream, half & half 5 Tablespoons
Lunch
Fish, salmon, pink, fillet, bkd/brld 4 Ounces
Spinach, baby, fresh 4 Cups
Bacon, brld/pan fried/rstd, med slice 2 Pieces
Cheese, blue, crumbled 0.25 Cup
Salad Dressing, vinegar & oil, prep f/recipe 3 Tablespoons
Dinner
Broccoli, chpd, ckd, drained 2 Cups
Fish, salmon, pink, fillet, bkd/brld 5 Ounces
Butter, unsalted 1 Tablespoon
Cheese, ricotta, part skim 0.5 Cup

1/27/2011 - 903 calories
Breakfast
Cheese, mozzarella, string, low moist, part skim 1 Each
Coffee with Cream, half & half 5 Tablespoons
Lunch
Carnitas 1 Each
Beans, black, mature, ckd 0.5 Cup
Cheese, parmesan, grated 2 Tablespoons
Sour Cream, reg 2 Tablespoons
Lettuce, iceberg, fresh, shred 0.333 Cup
Dinner
Roast Beef, Cap-Off Top Round, All Natural 4 Ounces
Cheese, mozzarella, fresh, balls, cherry, svg 2 Each

1/28/2011 - 1097 calories
Breakfast
Cheese, mozzarella, string, low moist, part skim 1 Each
Coffee with Cream, half & half 5 Tablespoons
Lunch
Turkey Breast, Smoked, All Natural 4 Ounces
Cheese, semi-soft, Bonbel, indv 0.666 Each
Celery, stalk, fresh, med 2 Each
Roast Beef, Cap-Off Top Round, All Natural 4 Ounces
Coffee with Cream, half & half 5 Tablespoons
Dinner
Fish, catfish, channel, farmed, fillet, bkd/brld 3 Ounces
Cheeseburger, Double Double, protein style, w/lettuce no bun 1 Each
Exercise - Dancing

1/29/2011 - 842 calories
Breakfast
Egg, raw, large 2 Servings
Milk, evaporated, w/add vit A, cnd 0.5 Fluid ounce
Butter, unsalted 1 Tablespoon
Lunch
Broccoli, chpd, ckd, drained 2 Cups
Butter, unsalted 1 Tablespoon
Dinner
Turkey Breast, Smoked, All Natural 7 Ounces
snacks
Cheese, mozzarella, fresh, balls, cherry, svg 2 Each

OK!
Great ...now please do not get offended by my comments on your food...OK?
1- you can have 2-3 eggs for your breakfast. 1 is a bit on the light side. I will have 3 medium boiled eggs as my meal sometimes for lunch.
2- you can also increase your lunch protein up to 5-6 ozs.
3- your dinner includes greens but you can also add more fat to those greens in the form of avocado. + other veggies too as phase I veggies are the only place that is unlimited on SB.
4- try to keep your cheese intake to a maximum of 4 ozs per day, especially since you are eating full fat cheeses.
5- deli meats (smoked turkey)are processed and can be way too high in sodium.
6- watch your total dairy intake. IMO, you are too heavy on the cheese, cream, sour cream and not nearly enough veggies. While we are allowed 2 cups of dairy daily and cheese is considered an unlimited protein, that is for those who are doing the reduced fat. I've combined the cheese and dairy giving a total of 2 cups daily of the 2 combined.

How does this sound to you?
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  #6   ^
Old Sun, Jan-30-11, 16:50
delilah's Avatar
delilah delilah is offline
Senior Member
Posts: 341
 
Plan: Atkins
Stats: 300/300/195 Female 65"
BF:
Progress: 0%
Location: San Mateo, California
Default

Thank you, Judy! Wow! It helps to have someone else's eyes on it. I love how supportive everyone is

The bit I get stuck with is time. 10-hour days and this past week was kinda nuts with work (launching a major project and I was with my consultant for a few days. Lunch breaks are hard to do sometimes in my office), and so I wolf down whatever convenience foods I can grab at the time - lunch meats, string cheese, eggs (if I have them hard boiled already), celery. Trying to steer clear of relying on nuts, since I recall stalling on them before. But I'll just have to try harder to make sure I've got plenty of pre-prepared foods on-hand for the week.
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  #7   ^
Old Sun, Jan-30-11, 16:56
Judynyc's Avatar
Judynyc Judynyc is offline
Attitude is a Choice
Posts: 30,111
 
Plan: No sugar, flour, wheat
Stats: 228.4/209.0/170 Female 5'6"
BF:stl/too/mch
Progress: 33%
Location: NYC
Default

Quote:
Originally Posted by delilah
Thank you, Judy! Wow! It helps to have someone else's eyes on it. I love how supportive everyone is

The bit I get stuck with is time. 10-hour days and this past week was kinda nuts with work (launching a major project and I was with my consultant for a few days. Lunch breaks are hard to do sometimes in my office), and so I wolf down whatever convenience foods I can grab at the time - lunch meats, string cheese, eggs (if I have them hard boiled already), celery. Trying to steer clear of relying on nuts, since I recall stalling on them before. But I'll just have to try harder to make sure I've got plenty of pre-prepared foods on-hand for the week.

Time is an issue for me too. I pre-cook big amounts of foods and store them in 3 cup containers in the freezer. I can whip up a very fast meal with those frozen foods.
I made beef goulash last week, chicken/eggplant tikka stew before that. Today it s big pot of chili!!
I also cook up about 2 lbs of chicken breast every 10 days to 2 weeks and eat off that when in a rush. I love my chicken breasts and if you need to know how I cook them, just ask!!
Planning these things out will help you alot!
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  #8   ^
Old Mon, Jan-31-11, 08:48
Charran's Avatar
Charran Charran is offline
Senior Member
Posts: 9,446
 
Plan: my own
Stats: 253/176.0/153 Female 5 feet 7 inches
BF:
Progress: 77%
Default

Delilah- Time is a factor for many of us. I look at it this way...Health is important. Sometimes I go for what would be fastest, not necessarily the cheapest. Bags of already prepared veggies and salads go a long way in a pinch. What I usually do though, especially with veggies is after I go grocery shopping or sometimes on a Sunday when I have lots of time, I wash and cut up all my veggies and pre-bag them so they're ready to go. I keep containers of these veggies ready to make stir frys, salads, whatever. If I think about having to do all that when I'm tired, well, chances are it won't get done.

Like Judy said, precooking chicken breasts is a great idea and something I do also. Then you can chop it up, put it on your salad that has been pre-made and put in a container and you have a nice lunch ready in a jiffy. I buy small containers of hummus to have with veggies. Having hard boiled eggs is a fast solution too.

There are many things a person can do! If you need any other ideas or suggestions, just ask!
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  #9   ^
Old Mon, Jan-31-11, 08:52
Judynyc's Avatar
Judynyc Judynyc is offline
Attitude is a Choice
Posts: 30,111
 
Plan: No sugar, flour, wheat
Stats: 228.4/209.0/170 Female 5'6"
BF:stl/too/mch
Progress: 33%
Location: NYC
Default

I don't know if you've seen this meal plan guide but this is the tool that helped me to seee how to eat this way.
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


Also, the food lists that you can find in oour weighin thread, do give us protion amounts on things like creamers for coffee. 2tbs is a portion, especially when we use H&H or cream.
The thing about SBD that I love, is that it taught me about portion control in general. I needed to learn this. SB is all about balance and portion control.
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