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  #1   ^
Old Mon, Jan-03-05, 10:15
pstar pstar is offline
Senior Member
Posts: 685
 
Plan: South Beach(Phase III)
Stats: 235/187/190 Male 6'
BF:
Progress: 107%
Location: Greeley, CO
Default A little SB advice

I guess I'm feeling really thankfull this morning. After spending the last year learning, living, and finding success on South Beach, I guess I feel like I should be giving more back more to this forum. For me, coming to this forum on a daily basis during my weight loss was as important as discovering South Beach. So, without going on one of my usual long winded rants, I thought I would list just a few things that might help others through the process of starting out and becoming successfull.

1. Read this entire SB forum. If you can think of a question it has probably been asked and answered here somewhere. Reading the posts will help you "get your head in the game".

2. If you haven't, start a journal. This gives you a nice easy way to track what you've been eating, write about how you are feeling, and interact with others.

3. Find some buddies here! I've been fortunate during my time here to make a couple of friends who are always there to support me and to who I lend support. Thanks Monika and Judy!

4. Read the other diet forums here. Reading the posts in the other forums really helped me gain insight and knowledge about what I was trying to accomplish. There are a lot of weight loss heros on these forums. Their stories are inspirational. I found myself continually thinking "if they can do it so can I".

5. Be patient - be tough...it took a long time to put the weight on and it's going to take a while to take it off. If you fall, get up, dust yourself off and get back on track as soon as possible. Don't quit just because of a slip up.

6. Read the book and use it along with the SB Good Fats Good Carbs guide to plan what and how much you are going to eat everyday. It seems like the longer I lived SB, the more the book made sense. It's all second nature now.

7. Read labels and understand what you are eating. SB is really just all about eating healthy, whole, unprocessed foods that are lower on the glysemic index. You've heard it a zillion times - "shop the outer perimeter of the grocery store". That's where the whole, unprocessed foods are.

8. Read some journals...check out JudyNYC and Monika4's journal if you haven't. If you are starting SB, Judy's journal is a good example of someone who tracks things carefully and really understands how to eat and lose weight on SB. If you are switching to SB from Atkins, Monika's journal can provide insight.

9. Remember that Phase II is all about finding out what you can eat and what you can't for the long haul. Add things back in slowly and gauge their affect on your weight loss. It seems that some can add more whole grains and some can add more fruits. This way of eating isn't the same for everyone. You need to learn how your body reacts. If an added in food makes you gain or stalls your weight loss, avoid it and try something different.

And finally.....

SBD really boils down to 4 simple things:
1. Don't eat bad carbs - eat good carbs.
2. Don't eat bad fats - eat good fats.
3. Don't overeat and maintain portion control.
4. Get some exercise - any is better than none.


Ok, it turned into a rant...but I'll click submit anyway.

Bill

Last edited by pstar : Mon, Jan-03-05 at 10:28.
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  #2   ^
Old Tue, Jan-04-05, 04:17
Hopeful214's Avatar
Hopeful214 Hopeful214 is offline
Senior Member
Posts: 1,166
 
Plan: SB
Stats: 311/282/160 Female 64  inches
BF:
Progress: 19%
Location: Tx
Default

Thanks for posting this .... You are a great encouragement to many ...
Hugs, Hopeful
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  #3   ^
Old Tue, Jan-04-05, 07:03
Paris Paris is offline
Senior Member
Posts: 2,816
 
Plan: IF & Paleo
Stats: 270/254/150 Female 68 inches
BF:--- too much!
Progress: 13%
Location: Oregon
Default

Excellent post, Pstar! Congrats on all of your success!
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  #4   ^
Old Tue, Jan-04-05, 09:07
Judynyc's Avatar
Judynyc Judynyc is offline
Attitude is a Choice
Posts: 29,976
 
Plan: SBD->atkins twist->paleo
Stats: 274/000/160 Female 5'6"
BF:stl/too/mch
Progress: 240%
Location: NYC
Default

You are terrific Bill! Thanks for sharing your insights!!

Hows the no smoking going?
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  #5   ^
Old Fri, Jan-14-05, 08:53
Judynyc's Avatar
Judynyc Judynyc is offline
Attitude is a Choice
Posts: 29,976
 
Plan: SBD->atkins twist->paleo
Stats: 274/000/160 Female 5'6"
BF:stl/too/mch
Progress: 240%
Location: NYC
Default

If you are looking for updated food lists or recipes, you can use this site for alot of information:


http://www.mizfrogspad.com/south_beach_diet.htm
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  #6   ^
Old Fri, Jan-14-05, 08:55
Judynyc's Avatar
Judynyc Judynyc is offline
Attitude is a Choice
Posts: 29,976
 
Plan: SBD->atkins twist->paleo
Stats: 274/000/160 Female 5'6"
BF:stl/too/mch
Progress: 240%
Location: NYC
Default

If you are confused about how to make this all happen, this chart will help you:

Quote:
How to adapt your meal plan - Phase 1

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.
Vegetables: Minimum 1/2 cup.
Fruit: None
Starch: None
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 tsp mayonnaise or oil (optional)

SNACK
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds.

LUNCH
Protein: Quantity is not limited.
Vegetables: Minimum 2 cups.
Fruit: None
Starch: None
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise or oil

SNACK
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds.

DINNER
Protein: Quantity is not limited.
Vegetables: Minimum 2 cups.
Fruit: None
Starch: None
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise or oil

DESSERT
Enjoy a Sweet Treat or any of the snack choices.

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.

~~~~~~~~~~~~~~~

How to adapt your meal plan - Phase 2

In Phase 2, you'll gradually begin to reintroduce healthy starches and carbohydrates into your diet, starting with low-glycemic index ones like oatmeal and couscous, and eventually moving on to high-glycemic ones like fruits and whole-grain bread. The goal is to eat healthy carbs while continuing to lose weight, so pay attention to how they affect you. If your weight loss stalls or cravings return, cut back or try some different carbs and monitor the results. Here's a look at general eating guidelines. Want specific food choices? You can now eat anything from the Phase 1 Foods to Enjoy list as well as items from the Phase 2 Foods to Reintroduce list.

BREAKFAST
Protein: Quantity is not limited.
Vegetables: Minimum 1/2 cup.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 tsp mayonnaise or oil (optional)

LUNCH
Protein: Quantity is not limited.
Vegetables: Minimum 2 cups.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise or oil

DINNER
Protein: Quantity is not limited.
Vegetables: Minimum 2 cups.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise or oil

SNACKS AND DESSERT
Snacks and dessert are optional. Choose a protein, vegetable, fat-free plain yogurt, artificially sweetened non-fat flavored yogurt, nuts/seeds, or a Sweet Treat.

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.

~~~~~~~~~~~~~~~

How to adapt your meal plan - Phase 3

By the time you reach Phase 3, you'll know which starches and carbs you can eat without gaining weight, so you'll have already integrated them into your diet. You'll be eating normal foods in normal-size portions, sticking to the good carbs and good fats. There's no list of forbidden foods in Phase 3, however. In other words, if you want it, and it doesn't undo all your sacrifices, you should go ahead and enjoy it! Here's a look at general eating guidelines.

If you'd like to adapt some of your meals to exclude meat, simply choose protein sources such as beans, soy products, lower fat cheese, eggs and egg substitutes, and eat vegetables and nuts for snacks. You can also choose to receive vegetarian-only meal plans, complete with shopping lists, by selecting "vegetarian" in the Profile area.

BREAKFAST
Protein: Quantity is not limited.
Vegetables: Minimum 1/2 cup.
Fruit: 3 fruit servings allowed daily.
Starch: 3 to 4 starch servings allowed daily.
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 tsp mayonnaise or oil (optional)

LUNCH
Protein: Quantity is not limited.
Vegetables: Minimum 2 cups.
Fruit: 3 fruit servings allowed daily.
Starch: 3 to 4 starch servings allowed daily.
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise or oil

DINNER
Protein: Quantity is not limited.
Vegetables: Minimum 2 cups.
Fruit: 3 fruit servings allowed daily.
Starch: 3 to 4 starch servings allowed daily.
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise or oil

SNACKS AND DESSERT
Snacks and desserts are optional: Choose a protein, vegetable, fat-free plain yogurt, artificially sweetened non-fat flavored yogurt, nuts/seeds, or a Sweet Treat.

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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  #7   ^
Old Fri, Jan-14-05, 13:21
phiscator's Avatar
phiscator phiscator is offline
New Member
Posts: 4
 
Plan: South beach
Stats: 152/143/130 Female 68"
BF:
Progress: 41%
Location: wisconsin
Default

Thanks so much Bill and Judy. I'm 5 days into SB with my husband and down 6 lbs. I've read the book, but I appreciate the summary. Anything to simplify it - I've got a 10 month old and two older kids that keep me hoppin'. Now if I could just make it through the "induction flu".

I'm new to this forum. Just finding my way around.
Jackie
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  #8   ^
Old Mon, Oct-26-09, 21:01
Shyvas's Avatar
Shyvas Shyvas is offline
Senior Member
Posts: 560
 
Plan: Vegetarian LC
Stats: 148/137/132 Female 5.4
BF:
Progress: 69%
Location: Brit in South of France
Default

I don't have the book and have heard a lot about the SB diet.

Thanks so much for putting the plan into a nutshell.
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  #9   ^
Old Sat, May-19-12, 18:53
Annamary Annamary is offline
New Member
Posts: 1
 
Plan: South Beach Diet
Stats: 218/218/175 Female 5/5"
BF:
Progress: 0%
Cool Thanks for your site!

Looking forward to losing with you.
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  #10   ^
Old Sat, May-19-12, 20:37
Judynyc's Avatar
Judynyc Judynyc is offline
Attitude is a Choice
Posts: 29,976
 
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 Annamary
Looking forward to losing with you.

Welcome!
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