Hi everyone! I'm new to this forum, and I was hoping there are some here with experience that could help me out little and tell me how the South Beach diet works for them.

I'm turning 19 in november - I'm around 1.68-70 cm tall and weigh around 86 kg. I weighed around 94 at my heaviest. 2 years ago I started reading about lowcarb/paleo-diets, and went on an Atkins concept with the goal of being in ketosis. I could go down 7 kg in 1-2 weeks, but after that I just hit the plateau. At one point I think I went from 94 kg to 83 in less than a month, but the clothing was hardly a cm looser, so I suspect it was just water weight, and I've tried several times, failing and failing each time.

I started again in July. Until the end of August, I had only lost about 4-5 kg, so I was clearly not in ketosis for whatever reasons.. I decided then to get rid of my carbophobia and began on a more Lindberg-oriented diet (A Greek-Norwegian who promotes a "mediterranean" diet, focusing mostly on Glycemic Index), which is quite similar to South Beach. I started eating more fruit, sugarfree yoghurt and some beans and more veggies, but thus cut the cream, sour cream etc, even though I'm sure I ate "too little" fat on Atkins as well. The weight was stable, but I did not lose anymore, and even partially cheated some days and gained 2 kg.

I suspect that I ate far more than the maximum of two low GI fruit per day, but in theory there are so few calories that it shouldn't matter.. I simply do not know what to do anymore, I'm phobic towards carbs and fats, and I'm so sick of food and body being the only thing on my mind 24 / 7, including my sagging breasts, cellulite, varicose veins, and all the other things my weight has caused. I feel like shit and I don't know what to do. I don't even understand how the body works anymore, nor why I'm convinced I shouldn't eat more than 50 g kh a day (what's the point, if you're not in ketosis anyway, and your bloodsugar is ok?); I only think in the binary terms of "ketosis vs. calories". But staying in ketosis is just too hard for me to do on a long-term basis, and I'm just now really appreciating fruit, beans and (recently!) oatmeal..

In worst case I will try a ketosis-diet with extreme calorie restrictions, but I doubt I can make it.. After two years of failing, I'm sick of eating so much eggs and such. I have read a little on the protein-modifying deits as advocated by Lyle McDonald and he points out things I think is my case: that ketosis alone does not work more than 3 weeks for alot of us, and that a calorie restriction necessary. This is not something most Atkins-discipels would agree with, I'm sure, as their advice is mostly "just eat more fat!"

If anyone here has a similar negative experience with ketosis-based diets and can tell me a little closer how the South Beach works (phase 2), what they eat on a typical day, how much carbs and calories they consume per day, etc, I would really appreciate it.
I don't expect any rapid weight loss anymore, but I would like to be near my goal within next summer, hoping that 1 kg and in best case 1 1 / 2 a week would be manageable.

According to BMR I should be eating 24,000 calories per day - I walk one hour every day and trying to work out a little more from now on, so maybe I can eat up to 2600. I have cut over 1,000 calories, staying at 1400 (tempted to try 800 if eating enough protein), and should thus be losing 1 kg in a healthy way, but I'm not.. I don't really count calories pr se, but this would be an approximant number I think, and I don't think I'm some miraclecase, so clearly I'm doing something wrong, I just don't know what and I'm afraid to continue with the carbs now..


Could someone give me an example of what I should be eating for a day in order to loose about 1 kg/week? And should I stick to 50 kh a day, or can I have my oatmeal for breakfast? I really appreciate that breakfast now, haha..

Sorry for the excruciatingly and unnecessarily long post, I'm just realy upset right now and can't seem to gather my thoughts well.

Thank you all

welcome (-: I feel for you , just thinking if you need help with South Beach diet ! you could have posted this there ! I'm sure someone will help you ! Ron* I'm sorry you were in the right place .... me brain dead

OK, I'll try. You really will need to read the book though.


Pounds and feet aand inches are what I know so, you are 5'8"? Yes? At 19, You are very young so this is in your favor. A true plateau is no loss for 6-8 weeks in a row. Did you last that long or did you give up?


Consistency over time will get you where you want to go and that really does mean no cheating.


You'll need to get over the carb phobia if you would like to give South Beach a shot. I highly recommend that anyone switching from atkins do phase I first for the 2 weeks. No fruit at all, no grain or any other starch. But its much more food variety that Atkins Induction and a bit higher carb level. we don't count carbs on SB and you'll need to wrap your brain around that too. You do not need to be in ketosis to lose weight.



I need you to go into the SBD weekly weighin thread and find the 2nd and 3rd posts there. Those 2 posts are all the food lists and meal plan charts for phase I and II. Phase I will get you into eating this way. I can't promise you any amount of loss per week as its not up to me or you but your body is in charge of that. You can't put a time limit on these things.
You can have any food for breakfast and we all need to think outside of the traditional breakfast box. I have cottage cheese with chopped fresh veggies sometimes. Or Hummus with veggies, or tuna salad, or salmon salad...and the list goes on, or last nights leftovers from dinner.

So take a look at the phase I food list and meal plan guide and then come back with your questions.

twice the exposure..

I hope that I am not out of line, because I do want to be helpful, but you sound pretty stressed out about the whole situation!

The fact that you start and stop many times makes me wonder if you start something and then stop when you have a stall or plateau.

If you read through the boards here, you'll see that just about everyone stops losing weight sometimes, and that it is a very sloooooww lifetime process.

My advice (if you want it) is to take a step back, breathe, and decide on a program that you are willing to commit to even if you go for 6 months without losing a single pound. It probably won't take that long, but it sounds like you need to get off the "diet" rollercoaster and into a new lifestyle you can maintain.

Questions:

1. In the past when you "failed" - what made you stop?
2. What are your goals, and are you willing to be patient with the ups and downs to get there?
3. What kind of a diet program can you sustain..... forever?

Best of luck to you!

That's really good advice.

Where are you from? Just asking because you measure everything in KG and cm?
As for going on and off the diet, I hear you. But it is not a diet, and as soon as you understand it, everything fill fall into the place.
Print the list from the first page of the weight in thread Judy posted here and follow it to the T. DO NOT COUNT ANYTHING! NO CALLORIES, NO CARBS. Give it 1 month of no cheating and you will be surprised. But do yourself and favor and start from Phase 1, it will give you more variety of food than Atkins induction.

Thanks everyone!

You're completely right in that I'm both stressed out and not commited enough.
The reason I have failed is because the diet is too restrictive and plateaus have lasted for so long, and even though the scale could show 7 kg less it would not be noticable physically. My mother is also very much against low carb diets and have unmotivated me completely by constantly repeating that "if this works, why do you still look fat" and always stressing that I just need to "eat fruit and work out more" and not eat that "dangerous" protein.. She is overweight herself, so cleary the conventional wisdom isn't working for neither one of us.

An extreme low carb diet where I have to eat as little as 10-15 g/kh pr day to stay in ketosis is just too strict for me. I can live without the bread, pasta and potatoes for many months, but right now I feel that a plan that allows me at least some fruit and legumes (and possibly some coarse-grained crisp bread) is something I'm more likely to succeed with, as long as it doesn't deprive me of proteins as many low-cal diets do. So I think SB might be it.

I live in Norway, and I've still waiting to get hold of the book, that's why I was hoping some of you could explain how a typical day would look like and how much carbs you eat on average (even if it doesn't really matter). I think it's very similar to Fedon Lindberg, who's books I have read, which emphasizes the good fats (olive oil, nuts, avocado, fish) and good low GI carbs.

On patience.. I'm not sure if I can commit if I can't see at least 1 kg/a week, as this is what motivates me to continue and makes me stop worrying too much about calorie intake and other stuff that drives me insane. It should be managable and is far better than my previous dreams of trying to get ridd of 6-10 kg a month..

I'm not sure phase I is necessary, as I've already been doing induction since July, if the purpose is to "cut the sugar cravings". Those "9 pounds" everyone keeps loosing is mostly water weight. But one thing I never understood; som say phase 1 is ketosis, others say you can eat beans etc?

Broomangel: I'm from Norway. I'm not good with American measurings, but I assume my weight would be around 187-189 pounds.

I've understood that it's not just a diet (I certainly don't plan to get back to my previous eating habits!), the things is that I've for some reason convinced myself for a long time now that I have to be in ketosis in order to lose weight, and that moderate low carb (such as SB) is something that would only work as a post-Atkins maintenance, not weight loss. I'm still confused about how the fatburning-systems really work, but I firmly believe that one needs a certain calorie restriction even in ketosis.

Why is it important that I do the phase 1 when I've already been on Atkins induction since July (and have done so earlier as well) and only have lost water weight? If the intention is merely to cut the sugar-cravings, than I don't think it would be necessary for me at this point. Seeing all that "weight" come off would only get me disillusional when it stops after week 3..

Phase I is very necessary. It is the foundation of this food plan and it will raise your carb level slowly so that you will see losses.
If you would just look at the meal plan and food list, you will see what you can have for the 2 weeks.

I have been maintaining my losses for 5 yrs now using all the phases of the plan as my tools. If you do not do a clean phase I, how will you know how to do this later?

Please, do this the right way if you really want to see success.

Judynyc: This is why I was asking how many carbs you eat on average, as I noticed that phase 1 allows legumes and yoghurt, so you're obviously not in ketosis; yet you say calories doesn't matter; what is then the purpose? And is it only water weight that comes off?

I've already been eating Lindberg for the past 2-3 weeks (some fruit and beans etc).

I'm sorry if being difficult, I just wish to really understand this for once, so I can do it right.. The advice I've been getting from every Atkins-forum has been very biased, like "just eat more fat, don't ask why!" - and it clearly didn't work.

We do not go into ketosis on the SBD. GO to the first page of the weight in thread. There is food list there. Print 2 copies of it. Leave one at home and keep second one in your purse. I know it by heart but still carry it around.
Second, if you start 1 phase, you will have much more variety than you ever had on atkins. Beans, yogurt, lots of veggies. I am not counting carbs, but once in a while enter my food into fitday.com and it shows that my carbs are around 75-90 on the days when I am on the 1 phase and around 120- 150 in second. Calorie are in the range of 1200 – 1900. I do not weight myself so my stats are from 3 month ago. I go by how my cloth fits. And can tell you that I went from size 22 to very loose 12 in last 4 month.
When you are done with first 2 weeks you can start adding food from the 2 phase, but do it very slowly. Like 1 serving of berries, or fruit or starchy veggies a day. That will make your mom happy as mostly you will be eating is lots of veggies, some dairy and lean proteins. And it will make you happy as you will be losing weight. Do not put any deadlines on it!

+ different SB websites have different food lists.. Some says bananas is allowed, some say it's not, etc.

SBD Phase I food list and Meal Plan Chart

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SBD Phase I food list
BEEF Lean* cuts, such as:
Bottom Round
Eye of Round
Flank Steak
Ground beef:
# Extra Lean (96/4) -- Deleted
# Lean (92/8 ) -- Deleted
# Sirloin (90/10) -- Deleted
Extra lean -- Added
Lean Sirloin -- Added
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
Bacon - Limit to 2 slices per day - Deleted
Burger - Deleted
Chicken, unbreaded - Deleted
Hot Dogs - Deleted
Soy Bacon - Added
Soy Burger - Added
Soy Chicken unbreaded - Added
Soy hot dogs - Added
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
Cream cheese substitute, dairy-free - Deleted
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 - Added


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 - Added
Arugula
Asparagus
Broccoli
Broccoli rabe - Added
Broccoli sprouts - Added
Bok Choy
Brussels Sprouts
Cabbage
Capers
Cauliflower
Celery
Chayote
Chicory - Deleted
Collard Greens
Cucumbers
Daikon radish - Added
Eggplant
Endive
Escarole - Added
Fennel
Fiddlehead ferns - Added
Garlic
Grape leaves - Added
Green Beans
Hearts of palm
Jicama
Kale
Kohlrabi - Added
Leeks
Lettuce (All varieties)
Mushrooms (All varieties)
Mustard Greens
Nopales - Deleted
Okra
Onions
Parsley
Pepperoncini - Added
Peppers (All varieties)
Pickles - Dill or artificially sweetened
Pimientos - Added
Radicchio
Radishes (All varieties)
Rhubarb
Sauerkraut
Scallions
Sea Vegetables (seaweed, nori)
Shallots - Added
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
Enova - Deleted
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 - Added
Espresso powder
Extracts (almond, vanilla, or others)
Horseradish sauce
I Can't Believe It's Not Butter! Spray - Deleted
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 - Added
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.

HERE COMES MAJIC OF SBD
THANK YOU JUDY FOR POSTING IT

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.