WELCOME! South Beach Diet Thread -- Good Carbs, Good Fats

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      We are glad your here!
    Lose weight - Get healthy

  CLICK BELOW LINKS FOR HELPFUL SB INFO
      THURSDAY is Voluntary Weigh-ins 
          Original 2007 SB Thread LINK

Cardiologist Dr. Agaston's diet for healthier hearts resulted in weightloss. 
Healthy carbs ~ Healthy fats ~ Lean meats ~ Low-fat dairy. 
Your body deserves it! 
********************************************* ******

PHASE 1 --  2 Week Intro
(Bootcamp - hang in there! Just 2weeks :D)  
   LINK 1  Foods To Enjoy
   LINK 2  Foods To Avoid
   LINK 3  Model Menu
   LINK 4  Tips

PHASE 2 --  Weightloss    
   LINK 5  Foods To Reintroduce
   LINK 6  Foods To Eat Rarely
   LINK 7  Model Menu
   LINK 8  How To Reintroduce Carbs

PHASE 3 --  Maintance   
   LINK 9  A Lifestyle Change 

HEALTHY VS UNHEALTHY 
   LINK 10 FATS
  LINK 11 CARBS
  LINK 12  FIBER

DINING OUT & ONLINE RECIPE COLLECTIONS
  LINK 56  DINING OUT & RECIPES

Much of this data obtained from the southbeachdietbulletinboard .

Original Post by makinitcount44:

hi, i want to start the 1st phase of the diet. any tips, suggestion would be awesome. I have read through many of the posts and printed out the foods to avoid, enjoy and model menus of the phases provided by sun~ thank you.

what does a real personal menu for phase 1 for someone willing to share look like?

Okay personal meal for phase 1  (I'll go with the tastiest I have had so far.)

Breakfast:  half a cup of fat free, no sugar added, vanilla yogurt.  (I figure this is following the rules as it is 45 cals of sweet stuff, is fat free yogurt, has no fruit and uses an extract for flavoring, and only has fake sugar in it)  If I have this for breakfast then that means only one ice pop or fudsicle for the rest of day to stay within that 75 sweet calorie a day rule.

Or

2 servings of fat free jello

Or

veggie omelet or steak and veggie omelet

What I select from the above greatly influences what I will have for my other meals.  For example, if I have an omelet for breakfast, then I will have something lighter for lunch.  If I have the yogurt, then something more substantial, if I have the jello then I will go all out =)

 

Lunch:

ground chicken breast burger patties (make them spicy--they are delicious grilled)

with a cucumber, tomato, red onion, green pepper, and reduced fat feta salad (all of my salads are dressed with EVOO and vinegar)

 

OR

ropa vieja (this has flank steak, tomatoes, bell peppers, onions, cilantro, and low sodium fat free beef broth)  cook in a crock pot for about 5 hrs (did this on the weekend as I don't have this much time for cooking on weekdays but I made enough so I had left over for monday's lunch.

with some sauteed mushrooms

 

OR

diced chicken breast with shredded lettuce, onions, parsley, paprika, tomatoes and pickles, with some really savory hummus and a tiny bit of greek dressing.

 

OR

flat steak (this is typically top round that is sliced super thin) with grilled onions and some steamed (asparagus, broccoli, cauliflower, artichoke, or some other yummy veggie)

 

Dinner:

The coconut chicken in the SB cookbook is to die for!  LITERALLY!!  so good! I served this with steamed asparagus and my cucumber salad from above.  Absolutely amazing!  Adding the asparagus into the sauce at the end along with the chicken made it even better!

OR

stuffed zucchini  (basically take an entire zucchini, boil it, shell it out, fill it with cooked lean ground beef that has been seasoned (i like mine spicy!) and top it with a slice of low fat cheese of your choice on each half.  Really delicious.  Bake in the oven until cheese melts.

OR

stewed chicken (pan brown the chicken first then stew with tomatoes, onions, celery, chicken broth (FF), bell peppers, and green olives if you like them, and whatever seasonings to amp the flavor.) 

with steamed broccoli with melted low fat cheddar on top.  Tip (if you melt some cheese in a toaster oven on some aluminum foil you get sort of a crispy cheesy topping which is really yummy either on a veggie or by itself.)

 

Desserts:

sugar free fudgsicle,  popsicle, or creamsicle

 

Hi, I hope everyone had a great weekend.

I made some of the quiche cups from the SB book and took them for breakfast. They were ok, but I think I'd rather use fresh baby spinach instead of frozen spinach. The taste is a little too stong for me...and I LIKE spinach. If anyone's interested, here's the recipe:

1 package (10 oz) frozen chopped spinach

5 large eggs, beaten, or 3/4 cup egg subsitute

3/4 cup lo-fat cheese

3/4 cup bell pepper, chopped

3/4 cup onion, chopped

Hot sauce to taste if desired

Preheat oven to 350. Beat eggs first, then combine ingriedents in large bowl. Evenly divide into 12 cup muffin tin or 8x8 baking dish. Bake for 20 min or until done.

 

** I didn't use bell pepper, but I did use about 4 slices turkey bacon chopped up and it was pretty tasty. I suppose you could vary this recipe to fit your tastes. Like some turkey sausage and mushroom with cheese would be pretty tasty!

ozmagirl!  wow  thank you so much for sharing!  sounds so good....it does make it a tad easier with some guidence.

 

oh that recipe looks so good.  I want to make it.

What kind of cheese?  A yellow or a swiss?

Maybe if you have to use frozen spinach you could use less to lighten the taste?

I wonder how they'd be reheated for my lunch at work.  Its so hard to think of things to take, but I think its a lot healthier and cheaper.

This is making me ... hungry :P. Great recipes ozma and briana. I tend to default to the same old, same old.  

I cant believe today is the last day of CC classic!  Im glad theyve made some revisions to CC plus, much more user friendly for us used to the old system.  Still, expect to be stumbling around a bit.

Found an old photo of me at my heaviest and I still have wear the dress but have taken it in.  First of October, looking forward to posing in the same position (different couch - I was at someone elses house) and doing a side by side before and after. 

The funny thing is in the photo, I had put one elbow on the top of the couch and am resting the back of my head against my hand but it almost looks like those gals posing provocatively with hand on head, hand on hips.  Also Im tilted to one side and in the corner of the couch so it might look like my dress material on the arm of the couch but it definitely was my enormous butt LOL. If that werent 200 lbs ago, I'd have burned that photo by now :D.   

I used lowfat colby-jack cheese, but I guess you could use whichever lowfat cheese you like. Next time definitely LESS spinach, and I'll probably opt for fresh. The recipe in the book called for frozen. I made them because they're portable. I bring them to work and reheat them for breakfast, since I rarely have time to eat before I have to run out the door.

Jayne, that's amazing progress!! I can't wait to see those pictures. You should really be proud of yourself and your progress with the diet. It's truly amazing.

I am kind of frustrated, I haven't lost anymore weight...I guess that's to be expected. I know our bodies fluctuate daily, but I was hoping for a little more weight loss. When I update my food log, my calories are low enough, but in my macronutrient analysis, my fat percentage is through the roof!! I know with SB, it's healthy fats, but geez!! Could this be the reason the weight loss stalled?

 

Thanks Briana! Spoke with my friend who does my update photos hoping she can make it tomorrow.  Sorry to hear you pausing Briana - I wouldnt think it would be an issue with your calories in line but hoping time will balance it out for you.

I found a dress I'd bought while back when it was too small before becoming WAY too small and smaller and smaller for me.  I couldnt wear it now but I was able to button it (barely, standing up holding everything in LOL).  I really love it - light denim with cloth flowers (like 3-D) around the collar.  It will be something to work towards. 

Yay for small dresses that fit!! That seriously has to be one of the best feelings ever. Congratulations!

I'm still paused as far as my weight loss is concerned. I'm hoping it will start up again. I do feel better not eating bread products. I suspect I may actually have a wheat allergy. I'm getting that tested. If this diet does not work, then I will have to pay a visit to my Dr. and have her explain to me what's going on. It just doesn't make sense to me at all!!

Briana, I'm kind of going through the same thing. The first week was good but this week it's going much slower. Just keep at it :).

I agree saravee, especially if you had a jump the first week and your bodys pausing to react the second.  Not discouraging you from the dr brianna but just confirming with you to allow it start up again.

THURSDAY Weigh in 257.4 - down 1.6.  Early month so looking for a good week next Thursday.

Ive got new before and after photos.  
In the head shot one, it looks like my new photo has hanging skin on my neck but thankfully just shadows.  The before in it is one Ive hated but it shows me at my heaviest.  My full shot before after actually has my before after I'd lost 50 lbs (wish I'd taken a photo from when I started July 07 - it was taken 3 months later). Im going to temporarily make it my avatar.

OMG, Jayne, such a drastic difference in the photos!! Look at you go! Congratulations. You're truly inspiring!

Saravee, it's kind of comforting to know that someone else is experiencing the same thing I am. We're in it together, girlie!

I am definitely going to stick with the diet! I am a little discouraged...but hopefully that will change. I weighed myself this morning when I woke up after I peed, but before I drank any water. The scale said 166. Then (for an experiment) I drank half a glass of water and weighed again. It said 168. So which one do I record? This can get confusing!! It's enough to drive a girl crazy!!

Also, someone suggested I buy Keto-stix...things you pee on and they tell you if there's ketones in your urine, which means your body is burning fat for energy as opposed for glucose. I used one yesterday and though the results were hard to read it looked like it's either trace-small. Which, hey, I guess that's good. (you don't want to have too much!)

Thank you Briana and I know what you mean of scales.  Mine is in the kitchen at the doorway the other morning I weighed myself and got three weights within 3 lbs of each other within an hour LOL!  I can be obsessive at times - I can just imagine how quickly I'd go thru those keto-strips but thats so cool to check.  Many many years back, a doctor commented that he saw I was dieting and he hadnt seen me before.  He said he could tell I had been dropping weight by my urine sample. 

Last night my 'couch' Alice came by and took me out walkingl. Last January to get me off my butt she came over daily for weeks and we finally got past the house next door to all around the block with a crutch.  It was a 45 minute walk using telephone poles to hold me up during breaks.  I didnt know what to expect but we only took 2 stops with no support and she estimated it at 20 minutes.  She goes walking nightly an hour so she's going to call again tonight before leaving and will take off from our own homes for the walk.  Ive been stagnant lately and always have been a procrastinator so I guesss she decided to again 'step in'. 

Funny Ive had a fear of getting stuck unable to go further or have somewhere to sit but that walk did wonders for my confidence. I am ready to take the plunge solo tonight.

That is incredible about the walk! It does get easier the more used to it you get. I used to pretty out of shape and HATED exercise! I mean despised! But I was always thin, so I never felt I needed it. You know, I was skinny fat!

When I started exercising consistenly, I'd get winded just walking at a moderate pace. (Good ole' smoker's lungs) Now the only time I get winded is walking at that same pace, but up a steep incline. It's really neat to measure your progress in that way. Makes you feel good.

BEST OF LUCK on your solo walk tonight! I'm sure you'll do great!

Hi everyone! I'm new to the south Beach diet. I've never done a "diet" before. I have 15 pounds to lose and I've been stuck. So I'm doing this to change things up. After so long counting calories this is going to be tough. But I'm all in!

I think the carbs are what is holding me back from reaching my goal. I tend to eat alot of sandwiches and muffins and waffles for breakfast. So this will be a huge change for me and not looking forward to the cravings! :(

sun123 - your avatar is amazing!!!  I've lost about 65 pounds since Last October. So I've been at this for almost a year.  Never took the slow route before so hopefully I can keep the weight off this time around!

I'm a little confused about this diet. I'm going to buy the book tomorrow so maybe that will help me.  but for now, can I eat as much of lean protein as I want? And how about hard boiled eggs?

Oh, by the way, I weigh 173.6 and I'm 5'6", 43 yrs old. I was 171.0 last week, but I've eaten way too much lately.

 

Welcome mom and thanks for your kind words!  I learned the diet from the book and info I posted in this threads original posts that I hijacked from online.  The book though was very helpful although my doctor was a big proponent of the health benefits and getting my obesity under control.  Yay for your progress to date and knowing how those last lbs can be their own tougher challenge. 

While normally I'd have issue with any diet that says you can eat as much of something as you want that isnt crazy low to nothing calories, what I discovered is while they say that the protein ends up filling you up (me at least) without causing that later relapse of hunger so the calories work themselves out. 

Briana - I was the same with any activity, especially disliking so much more than when I actually did it.  Tonight I called my teen and was up to walking with me.  Alice had said something on our first night - that before the halfway mark, it seemed like it would be worse than by the time we actually got close to finishing.  With that in mind and arriving back at the house, realized I wasnt that ehausted must sit from back in January. 

We agreed to venture again to as far as I thought I could go and then just turn back.  We ended up doing th block a second time..  Part of it was calling Alice to tell her but the other was being on robopilot - yeah my muscles were tense but not enough to stop before finishing the second lap.  Arriving back, I wondered what about a 3rd lap. No, I passed more concerned that I would be okay for the following night.  What a shocker the 2nd lap was.

So I had my weekly weigh in today after week 2 on phase 1 and I only lost 1lb.  To be fair I lost 8lbs the first week so I am not surprised that it slowed down, but I am surprised that it slowed down so much.

Should I still move into Phase 2?  I know it is not recommended to stay in Phase 1 unless you have a lot of weight to lose, but I wonder if anyone on here did stay in Phase 1 for longer and whether that worked or not?

Also during Phase 2, how many grains are we intended to have?  I was planning on having them only with one meal and in small portions.  Is this right?  I'm really excited about fruit as I really want something normal for breakfast.

Any thoughts?

I am really sort of down about this.  I had hoped for at least a 2lb loss and now I feel kind of deflated on this fine Friday morning =(

Ozma, 9 lbs is a great 2week loss!  I understand your thoughts on how the 2weeks losses split up but see how your 3rd & 4th week turn out. Rachael can attest that I went through months zigzagging high and low losses.

The phase1 to phase2 recommendations are add one fruit and one starch daily while allowing yourself to incorporate the phase2 non carb food items into your day as you choose.  

The important thing is to observe later hunger responses to specific fruits and/or startches and note weightloss responses to incorporating volume of carbs, as you can build yourself up to 2-3 fruits and 2-3 starches daily. 

I dont recommend staying on phase1 but your call and also you could begin a very slow intro of carbs and other phase2 foods which would still be similar to phase1.  Based on your observations, you might decide to slow down or speed up the phase2 introductions.  Since we respond differently, its important to be self aware and adjust accordingly.

Thanks for the advice sun!  You are right 9lbs is still a great loss so I am going to look at this from the glass half full.

 

I appreciate your help with starting phase 2 as I was definitely a little lost on what would be ok.  I will continue to update on my progress and I am really thankful to have this thread and be able to share with everyone.  =)

I'm not going to extend phase 1 as I think it may eventually hurt me and I would rather move on at this point anyway. 

YEA!!!!  Im back and I missed being here.... bad news is Im up to 170 which is crazy!  This weekend is back on the wagon.  Phase one here I come.  Looks like I have a lot to catch up on.  My computer crashed and then I didnt know they did away with cc classic.  Thanks Jayne for responding to my emails.  Lucky I still had your address.  Ill catch up in the morning.  Just being back here has made my evening.  I got my support group back woohoo!

Hello!  I went clothes shopping today....on my hubby!  He said I needed some "skinny clothes"!  lol  I'm in a size 12 jean now!  I haven't seen that in a long time....years! :)  I feel so good aobut what I bought and I still have more money to buy more! So one day next week, I'll get more things.

Me and my daughter went out to eat, but I feel I did good. I got a grilled chicken salad with cucumber, boiled eggs, spinach, no cheese bc I didn't know what kind they used, and I took out tomatoes bc I wasn't sure if I could eat them! lol  I also got fat free Italian dressing on the side. How'd I do? 

This is Day 2 and so far I have no cravings for the carbs. Could hit me anytime now though!  hahahaha  I didn't get he chance to buy the book today and probably will go tomorrow evening to get it.

Hope everyone has a nice weekend!  I'll be back tomorrow, for sure!  :D