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  #1   ^
Old Sat, May-19-12, 12:33
Kurst's Avatar
Kurst Kurst is offline
Senior Member
Posts: 859
 
Plan: Paleo
Stats: 222/203/160 Female 5'5"
BF:
Progress: 31%
Location: NY
Default Okay, it's official!

I bought the book, I've been reading all week. I have switched from Atkins to South Beach as of this morning.

Still re-reading, and re-reading some more and learning, or trying to. I can understand how some have a difficult time making this switch. It's a lot to wrap your head around after embracing Atkins as "the way" for so long.

I'm giving it a shot, a fair one and hoping this is the right path for me at this time. So Phase 1, here I am.

ETA: I've been nosing around your journal Judy, hope you don't mind! It's extremely informative and it's really helping me to grasp SBD a little better than just reading the book.
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  #2   ^
Old Sat, May-19-12, 13:14
7duality7 7duality7 is offline
Registered Member
Posts: 28
 
Plan: South Beach
Stats: 155/147/130 Female 167 cm
BF:bum!/hips!/thighs!
Progress: 32%
Location: Turkey
Default

hi there I also made the jump, and after 8 years of Atkins it was a big jump! But I am feeling better already - keep us updated as to your progress.
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  #3   ^
Old Sat, May-26-12, 08:19
Kurst's Avatar
Kurst Kurst is offline
Senior Member
Posts: 859
 
Plan: Paleo
Stats: 222/203/160 Female 5'5"
BF:
Progress: 31%
Location: NY
Default

Well, it's been 7 day. I am down 7 lbs. I honestly didn't think I was going to lose on this plan. I mean who eats popsicles everyday and still loses weight? LOL

Well apparently I do! I haven't felt deprived in any way, shape or form. The switches were relatively easy and barely noticeable. No suffering, no feeling like I was missing out on anything. I have a popsicle almost every evening for crying out loud! LOL I'm a child, I know. But it makes me happy to be able to do that.

Wrapping my head around it...well, I'm still working on that part. But it's working! I'm happy. I'm thrilled! I'm absolutely ecstatic!! Shorts that were extremely tight a week ago are now loose fitting.

I stepped off the scale and did a happy dance this morning!

Yay yay yay!!!
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  #4   ^
Old Sat, May-26-12, 12:00
Judynyc's Avatar
Judynyc Judynyc is offline
Attitude is a Choice
Posts: 29,974
 
Plan: SBD->atkins twist->paleo
Stats: 274/000/160 Female 5'6"
BF:stl/too/mch
Progress: 240%
Location: NYC
Default

Quote:
Originally Posted by Kurst
Well, it's been 7 day. I am down 7 lbs. I honestly didn't think I was going to lose on this plan. I mean who eats popsicles everyday and still loses weight? LOL

Well apparently I do! I haven't felt deprived in any way, shape or form. The switches were relatively easy and barely noticeable. No suffering, no feeling like I was missing out on anything. I have a popsicle almost every evening for crying out loud! LOL I'm a child, I know. But it makes me happy to be able to do that.

Wrapping my head around it...well, I'm still working on that part. But it's working! I'm happy. I'm thrilled! I'm absolutely ecstatic!! Shorts that were extremely tight a week ago are now loose fitting.

I stepped off the scale and did a happy dance this morning!

Yay yay yay!!!

Excellent! Good job! Keep up the good work.
Feel free to use info you find in my journal. Especially journal #1. I don't mind at all.
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  #5   ^
Old Sun, Jun-10-12, 09:37
Kurst's Avatar
Kurst Kurst is offline
Senior Member
Posts: 859
 
Plan: Paleo
Stats: 222/203/160 Female 5'5"
BF:
Progress: 31%
Location: NY
Default

11 lbs in 3 weeks now. I am loving this WOE! Still plowing through your 1st journal Judy. TY so much for keeping such good track of your foods, splurges, everything. It's such a terrific help and guide!
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  #6   ^
Old Sun, Jun-10-12, 10:00
Judynyc's Avatar
Judynyc Judynyc is offline
Attitude is a Choice
Posts: 29,974
 
Plan: SBD->atkins twist->paleo
Stats: 274/000/160 Female 5'6"
BF:stl/too/mch
Progress: 240%
Location: NYC
Default

Quote:
Originally Posted by Kurst
11 lbs in 3 weeks now. I am loving this WOE! Still plowing through your 1st journal Judy. TY so much for keeping such good track of your foods, splurges, everything. It's such a terrific help and guide!

Good job on your first losses! Thats fabulous!
You are very welcome!
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  #7   ^
Old Tue, Jun-12-12, 23:42
Cristy3232 Cristy3232 is offline
New Member
Posts: 2
 
Plan: Atkins
Stats: 225.6/216.0/135 Female 5'4"
BF:
Progress:
Default

Hey, 11 pounds is alot. Congratulations. What have you been eating...like what is a typical day for you? I was on atkins for about seven weeks, lost from 225.6 to 202.4 then went up a little to 204.0.....then I fell off the wagon for this past week. I hope to start southbeach tomorrow and see how it works. On atkins, there were weeks when I would only lose very little, like a pound, or sometimes nothing. I hope that I can lose a lot on this diet. Now I am back to 210 but well I know that I have been eating lots of almond butter sandwiches....since I'll be able to have some on sbd I hope those cravings go away.
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  #8   ^
Old Wed, Jun-13-12, 04:04
Kurst's Avatar
Kurst Kurst is offline
Senior Member
Posts: 859
 
Plan: Paleo
Stats: 222/203/160 Female 5'5"
BF:
Progress: 31%
Location: NY
Default

hi Cristy Welcome back to South Beach. I've only been on SBD for a few weeks and I've been reading the journals/food logs of others that have been on it a much longer period of time. It seems to be helping and it sure is giving me great meal/snack ideas!

Most days, I eat very little first thing in the morning but that's because of my work schedule. I get up very early so it's hard to eat at 4am. I usually just have coffee and v8 first thing, take my meds (thyroid meds require me to wait to eat anyway) and head to work. Later in the morning, at a 'reasonable' hour I usually have something to eat. Everything I eat is straight out of the SBD book though. I don't eat anything unusual really, just been trying to keep fish in my diet at midday. My husband doesn't care for fish so it's easier for me to make it while he's at work and I have a break.

The most important thing I can say is read the book, follow the plan to the letter. Good luck on your journey Cristy! Oh, and nut butter on celery is awesome for busting cravings, at least for me and it's a perfectly allowable snack!
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  #9   ^
Old Wed, Jun-13-12, 06:58
Cristy3232 Cristy3232 is offline
New Member
Posts: 2
 
Plan: Atkins
Stats: 225.6/216.0/135 Female 5'4"
BF:
Progress:
Default

Hey Kurst, thanks for the reply. Really helped. I'm ready this morning to start and won't give up. Seems like a great plan cause I was tired of counting carbs on atkins and on sbd I don't have to. It's more flexible, I can eat all the veggies I want....I'm sure I'll miss the fatty meat but I think I'll add olive oil...sbd is not necessarily low fat anyway...just good fat.

How long are you planning on doing phase 1?
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  #10   ^
Old Wed, Jun-13-12, 10:20
NightAngel's Avatar
NightAngel NightAngel is offline
Registered Member
Posts: 39
 
Plan: New Atkins
Stats: 225/218.4/174 Female 64
BF:
Progress: 13%
Location: Iowa
Default

I'm thinking of switching too. I'm on day 5 of Atkins induction and fantasizing about strawberries. That's not right. lol I know I can have them in phase 2 but honestly I was debating between Atkins and South Beach from the beginning. South Beach is definitely more my 'taste' but since my husband was doing Atkins that won out.

Glad to hear it is going well for you.
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  #11   ^
Old Wed, Jun-13-12, 10:27
Judynyc's Avatar
Judynyc Judynyc is offline
Attitude is a Choice
Posts: 29,974
 
Plan: SBD->atkins twist->paleo
Stats: 274/000/160 Female 5'6"
BF:stl/too/mch
Progress: 240%
Location: NYC
Default

Hi girls!

Just to answer a few of your questions:
Phase I for both plans is 2 weeks. No fruit at all or any of the other starchy foods.
It does help when you read the book....but we have the food lists and meal plan guide right here in the weighin thread, 1st and 2nd posts. Feel free to print them up and use them to guide you.
The SBD phase I meal plan guide is the best tool to learn how to eat this way. Until I found it way back when, I was doing this without much guidance. After I found it, it all became quite clear and much easier. I strongly recommend that you find and USE IT!!

I think that I'm going to bring it on over here for you girls to see.
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  #12   ^
Old Wed, Jun-13-12, 10:31
Judynyc's Avatar
Judynyc Judynyc is offline
Attitude is a Choice
Posts: 29,974
 
Plan: SBD->atkins twist->paleo
Stats: 274/000/160 Female 5'6"
BF:stl/too/mch
Progress: 240%
Location: NYC
Default

SBD Phase I food list and Meal Plan Chart

--------------------------------------------------------------------------------

SBD Phase I food list
BEEF Lean* cuts, such as:
Bottom Round
Eye of Round
Flank Steak
Ground beef:
Extra lean
Lean Sirloin
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
Soy Bacon -
Soy Burger -
Soy Chicken unbreaded
Soy hot dogs -
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
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 -


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 -
Arugula
Asparagus
Broccoli
Broccoli rabe -
Broccoli sprouts -
Bok Choy
Brussels Sprouts
Cabbage
Capers
Cauliflower
Celery
Chayote
Collard Greens
Cucumbers
Daikon radish -
Eggplant
Endive
Escarole -
Fennel
Fiddlehead ferns -
Garlic
Grape leaves -
Green Beans
Hearts of palm
Jicama
Kale
Kohlrabi -
Leeks
Lettuce (All varieties)
Mushrooms (All varieties)
Mustard Greens
Okra
Onions
Parsley
Pepperoncini -
Peppers (All varieties)
Pickles - Dill or artificially sweetened
Pimientos -
Radicchio
Radishes (All varieties)
Rhubarb
Sauerkraut
Scallions
Sea Vegetables (seaweed, nori)
Shallots -
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
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 -
Espresso powder
Extracts (almond, vanilla, or others)
Horseradish sauce
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 -
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.

Last edited by Judynyc : Wed, Jun-13-12 at 11:50.
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  #13   ^
Old Thu, Jun-14-12, 04:21
~Renee~'s Avatar
~Renee~ ~Renee~ is offline
Senior Member
Posts: 905
 
Plan: South Beach
Stats: 225/138/140 Female 5' 5"
BF:
Progress: 102%
Default

Once upon a time I switched from Atkins to SB and lost more than 75lbs (my first 20-something was on Atkins. Then I stalled for over 3 months and could never find the right balance or momentum or what have you to get the losses going again). As some of you are finding, it was a more natural way of eating for me. I'd read the book before, but it wasn't until I saw the meal plans Judy (hi, Judy ) posted that it clicked and I had my epiphany. Those charts are the key and worth their weight in gold!

Wishing you all great success on the Beach
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  #14   ^
Old Thu, Jun-14-12, 09:34
Judynyc's Avatar
Judynyc Judynyc is offline
Attitude is a Choice
Posts: 29,974
 
Plan: SBD->atkins twist->paleo
Stats: 274/000/160 Female 5'6"
BF:stl/too/mch
Progress: 240%
Location: NYC
Default

Quote:
Originally Posted by ~Renee~
Once upon a time I switched from Atkins to SB and lost more than 75lbs (my first 20-something was on Atkins. Then I stalled for over 3 months and could never find the right balance or momentum or what have you to get the losses going again). As some of you are finding, it was a more natural way of eating for me. I'd read the book before, but it wasn't until I saw the meal plans Judy (hi, Judy ) posted that it clicked and I had my epiphany. Those charts are the key and worth their weight in gold!

Wishing you all great success on the Beach

Hiya Renee!!
Great to see you! Hope that all is well with you.

Yes, that meal plan guide is a great tool.
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  #15   ^
Old Sun, Jun-17-12, 15:51
Kurst's Avatar
Kurst Kurst is offline
Senior Member
Posts: 859
 
Plan: Paleo
Stats: 222/203/160 Female 5'5"
BF:
Progress: 31%
Location: NY
Default

Down another 1 lb this week, it could be more but well, TOM came for a visit and I am waiting for him to leave before I take a real measure. I am still loving the Beach! I have to say, the meal plan guide is a HUGE help for me! It keeps me on track when things are all wonky and out of sorts and I'm not sure where to turn or what to eat. I check the guide, compare to where I am in my day and it sets me straight.
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