Down 12 pds!! South Beach Diet Rocks!!!

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  • CALIECAT
    CALIECAT Posts: 12,530 Member
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    Still on my program. So far so good.
    Got me some bib lettuce and will make a hamburger using it as a bun for lunch.

    Have a good day all.
    Caliecat
  • kendallalissa
    kendallalissa Posts: 249
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    Maybe it's just me, but this doesn't sound like a permanent life changing thing to me. Too rigid. I don't "diet," but rather just eat what I want that is nutritious. Please enlighten me. My mother and father-in-law started the SBD like a month ago. I am not onboard for them to do it, but maybe I just need educated.
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  • CALIECAT
    CALIECAT Posts: 12,530 Member
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    Maybe it's just me, but this doesn't sound like a permanent life changing thing to me. Too rigid. I don't "diet," but rather just eat what I want that is nutritious. Please enlighten me. My mother and father-in-law started the SBD like a month ago. I am not onboard for them to do it, but maybe I just need educated.
    98575.png
    Created by MyFitnessPal.com - Free Food Diary

    Hi In answer to your question. I am 78 years old. and I have been on many diets. This is by far one of the best. If you follow it like you are surpose to you should get everything that your body needs. Many doctors are recomending it. My daughter doctor told her to get on it. And she has done wonders on it.
    wouldn'.t worry about you mom and dad as long as they are getting a varity of the food groups. The first 2 weeks only you go without fruit and bread products And then you add them back in. I am still in phase 1 another week to go and I have not miss the bread or fruits yet. Been eating a lot of SF jello tho. I am glad I got on it.

    Caliecat
  • LeanLioness
    LeanLioness Posts: 1,091 Member
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    Hi, it is nice to see other carb watching faces on this board!!!!

    I am doing Atkins because the structeredness (if that is a word, LOL) helps me to stay accountable!!!

    I am also diabetic and have to severely watch my carb intake.

    I am exploring new recipes so I don't get bored and go off plan.

    I am just now recovering from a 2 month binge after losing 30 pounds initially.
  • CALIECAT
    CALIECAT Posts: 12,530 Member
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    Hi---glad to hear from you. I also am a diabectic and will admit I am having to do a little adgustmen to my insulin now but just about got it figure out. Are you on Med or just using exercise and watch your carbs?

    I am not a big meat eater. I made me a pot of chili with beans this morning and had it over a big bowl of shredded letuce. Was a delightful meal. and some SF Jello.

    Come back and join us often.
    Caliecat
  • LeanLioness
    LeanLioness Posts: 1,091 Member
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    Maybe it's just me, but this doesn't sound like a permanent life changing thing to me. Too rigid. I don't "diet," but rather just eat what I want that is nutritious. Please enlighten me. My mother and father-in-law started the SBD like a month ago. I am not onboard for them to do it, but maybe I just need educated.
    98575.png
    Created by MyFitnessPal.com - Free Food Diary

    Following a structured low carb plan such as South Beach or Atkins is far more nutritious and healthier than the standard 1000 calorie low fat plan that most dieticians recommend.

    Lets look at the Foods WE CAN EAT on Atkins or South Beach:
    South Beach food list:

    BEEF Lean cuts, such as:
    Eye of Round
    Ground beef:
    Extra Lean (96/4)
    Lean (92/8)
    Sirloin (90/10)
    Tenderloin
    Top Loin
    Top Round
    LAMB (Remove all visible fat)

    Center Cut
    Chop
    Loin
    PORK

    Boiled ham
    Canadian bacon
    Loin
    Tenderloin






    POULTRY (SKINLESS)

    Cornish hen
    Turkey bacon (2 slices per day)
    Turkey and chicken breast
    SEAFOOD

    All types of fish and shellfish
    TOFU

    Use soft, low-fat or lite varieties
    VEAL

    Chop
    Cutlet, leg
    Top round
    EGGS

    The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute if desired.
    LUNCHMEAT

    Fat-free or low-fat only
    MEAT SUBSTITUTES (SOY BASED)

    Bacon - Limit to 2 slices per day
    Burger - < 3 gms fat per 2-3 oz portion
    Chicken Patties & Nuggets - < 3 gms fat per 2-3 oz portion
    Hot Dogs - < 3 gms fat per 2-3 oz portion
    Natural Peanut Butter - 2 Tbsp (may use as protein choice or limited nut choice)
    Sausage Pattie - Limit 1 patty per day
    Seiten
    Soy Crumbles
    Soy Nuts - 1/4 cup for a protein snack is suggested serving
    Tempeh
    Yuba
    DAIRY

    Low-fat (1 percent) or fat-free milk or soy milk
    Plain or sugar-free low-fat or fat-free yogurt
    Fat-free half & half
    CHEESE (FAT-FREE OR LOW-FAT)
    American
    Cheddar
    Cottage cheese, 1-2% or fat-free
    Cream cheese substitute, dairy-free
    Feta
    Mozzarella
    Parmesan
    Provolone
    Ricotta
    String
    NUTS (Limit to one serving per day as specified)

    Almonds - 15 (Dry roasted recommended)
    Brazil Nuts - 4
    Cashews - 15 (Dry roasted recommended)
    Pecans - 15 (Dry roasted recommended)
    Macadamia - 8 (Dry roasted recommended)
    Peanut Butter - 1 tsp
    Peanut Butter, Natural = 2 TBS
    Peanuts, 20 small (May use dry roasted or boiled)
    Pine Nuts (Pignolia) - 1 ounce
    Pistachios - 30 (Dry roasted recommended)
    Walnuts - 15 (Dry roasted recommended)
    In place of nuts, may use: Flax Seed - 3 TBS
    VEGETABLE CHOICES (includes legumes) (May use fresh, frozen or canned without added sugar)

    Artichokes
    Asparagus
    Beans, Green
    Beans, Italian
    Beans, Wax
    Beans or Legumes:
    Black Beans
    Butter Beans
    Chickpeas or Garbanzo
    Pigeon Peas
    Soy Beans
    Split Peas
    Broccoli
    Bok Choy
    Cabbage
    Cauliflower
    Celery
    Collard Greens
    Cucumbers
    Eggplant
    Lettuce (All varieties)
    Juice (Limit to 6 ounces per day)
    Tomato
    V-8
    Mushrooms
    Mustard Greens
    Okra
    Onion - Limit to 1/2 per day
    Peppers (All varieties)
    Pickles - Dill or those sweetened with Splenda®
    Radishes (All varieties)
    Rhubarb
    Sauerkraut
    Snow peas
    Spinach
    Sprouts, Alfalfa
    Squash, Spaghetti
    Squash, Summer
    Yellow
    Zucchini
    Tomato - Limit to 1 whole or 10 cherry per serving
    FAT CHOICES (with some suggested serving sizes) The following monounsaturated oils are recommended to be consumed daily:

    Olive Oil
    Canola Oil
    Other Oil Choices that may be chosen (Polyunsaturated or a blend of Monounsaturated):

    Corn
    Enova
    Grape seed
    Safflower
    Soybean
    OTHER FAT CHOICES:

    Avocado - 1/3 whole = 1 TBS oil
    Guacamole - ½ 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 or Low Fat
    Olives (Green or Ripe) 15 = 1/2 TBS
    Salad Dressing - Use those < 3 gms sugar per serving
    TOPPINGS & SAUCES use sparingly (check labels for added sugar)

    Hot Sauce
    Salsa - Limit to 2 TBS during phase 1
    Soy Sauce - 1/2 TBS
    Steak Sauce - 1/2 TBS
    Worcestershire Sauce - 1 TBS
    Whipped Topping (Light) - 2 TBS
    SPICES AND SEASONINGS

    All spices that contain no added sugar
    Broth
    Extracts (almond, vanilla, or others)
    Horseradish sauce
    I Can't Believe It's Not Butter! Spray
    Lemon Juice
    Lime Juice Pepper (black, cayenne, red, white)
    SWEET TREATS (Limit to 75 calories per day)

    Candies, hard, sugar-free
    Chocolate powder, no-added-sugar
    Cocoa powder, baking type
    Fudgsicles, sugar-free
    Gelatin, sugar-free
    Gum, sugar-free
    Popsicles, sugar-free
    Sugar substitute 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)
    Stevia (Not approved by FDA)
    Atkins Phase 1 Food List

    All fish including:

    Flounder
    Herring
    Salmon
    Sardines
    Sole
    Tuna
    Trout
    All fowl including:

    Cornish hen
    Chicken
    Duck
    Goose
    Pheasant
    Quail
    Turkey
    All shellfish including:

    Clams
    Crabmeat
    Mussels*
    Oysters*
    Shrimp
    Squid
    *Oysters and mussels are higher in carbs so limit to about 4 ounces per day.

    All meat including:

    Bacon*
    Beef
    Ham*
    Lamb
    Pork
    Veal
    Venison
    Focus on lean cuts of beef and lamb. Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Also steer clear of cold cuts and other meats with added nitrates.

    Eggs are one of nature's most nutritious creations. That’s why eggs are a staple breakfast in the Atkins Nutritional Approach.

    Feel free to get creative with your eggs: Add mushrooms and onions, or even green pepper. Top the dish off with feta cheese or add basil, oregano and other herbs.

    Eggs in any style, including:

    Deviled
    Fried
    Hard-boiled
    Omelets
    Poached
    Scrambled
    Soft-boiled
    Keep in mind that cheese does contain carbs, about 1 gram per ounce. You may have about 3 to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese or a 1" cube.

    Cheese including:

    Type Serving Size Grams of net carbs
    Blue cheeses 1 oz 0.7
    Cheddar ½ cup 0.0
    Cow, sheep and goat 1 oz 0.3
    Cream cheese 1 oz 0.8
    Feta 1 oz 1.2
    Gouda 1 oz 0.6
    Mozzarella 1 oz 0.6
    Parmesan 1 tbs 0.2
    Swiss 1 oz 1.0

    Vegetables:

    You should be eating approximately 12 to 15 grams of net carbs per day in the form of vegetables, which is equivalent to several cups depending on the actual carb content of the veggies you select.

    1 cup is roughly the size of a baseball. Measure the following salad vegetables raw.

    Vegetable Serving Size/Prep grams of net carbs
    Alfalfa sprouts 1 cup/raw 0.4
    Argula ½ cup/raw 0.2
    Bok choy 1 cup/raw 0.8
    Celery 1 stalk 0.8
    Chicory greens ½ cup/raw 0.6
    Chives 1 tablespoon 0.1
    Cucumber ½ cup 1.0
    Daikon ½ cup 1.0
    Endive ½ cup 0.0
    Escarole ½ cup 0.0
    Fennel 1 cup 3.6
    Jicama ½ cup 2.5
    Iceberg lettuce
    ½ cup 0.1
    Mushrooms ½ cup 1.2
    Parsley 1 tablespoon 0.1
    Peppers ½ cup/raw 2.3
    Radicchio ½ cup/raw 0.7
    Radishes 10/raw 0.9
    Romaine lettuce ½ cup 0.2



    The following vegetables are slightly higher in carbs than the salad vegetables listed above. They also provide important nutrients and add variety to your daily foods. Make sure you stay within the 12-15 grams of net carbs. Unless otherwise noted, measure these veggies after you cook them.

    Vegetable Serving Size/ Prep Net Carbs
    Artichoke ¼ of medium 4.0
    Asparagus 6 spears 2.4
    Artichoke hearts 1 canned
    1.0
    Avocadoes 1 whole (raw) 3.5
    Bamboo shoots 1 cup canned
    1.1
    Broccoli
    ½ cup 1.6
    Broccoli raw ½ cup 1.0
    Broccoli rabe ½ cup 1.3
    Broccoflower ½ cup 1.4
    Brussels sprouts ¼ cup
    2.4
    Cabbage ½ cup (raw) 2.0
    Cauliflower ½ cup (raw) 1.0
    Swiss chard ½ cup
    1.8
    Collard greens ½ cup
    4.2
    Eggplant ½ cup
    1.8
    Hearts of palm 1 heart 0.7
    Kale ½ cup 2.4
    Kohlrabi ½ cup 4.6
    Leeks ¼ cup
    1.7
    Okra ½ cup
    2.4
    Olives green 5 2.5
    Olives black 5 0.7
    Onion ¼ cup (raw) 2.8
    Pumpkin ¼ cup
    2.4
    Rhubarb ½ cup (unsweetened) 1.7
    Sauerkraut ½ cup (drained) 1.2
    Peas ½ cup with pods 3.4
    Spaghetti squash ½ cup
    2.0
    Spinach ½ cup (raw) 0.2
    Summer squash ½ cup
    2.0
    Tomato 1 (raw) 4.3
    Turnips ½ cup
    2.2
    Water chestnuts ½ cup (canned) 6.9
    Zucchini ½ cup
    2.0


    Salad Garnishes
    Crumbled bacon 3 slices 0.0
    Hard-boiled egg 1 egg 0.0
    Grated cheeses (see above carb counts)
    Sautéed mushrooms ½ cup 1.0
    Sour cream 2 tbs 1.2


    Herbs and Spices (make sure they contain no added sugar)

    Basil 1 tbs 0.0
    Cayenne pepper 1 tbs 0.0
    Cilantro 1 tbs 0.0
    Dill 1 tbs 0.0
    Garlic 1 clove 0.9
    Ginger 1 tbs sliced root 0.8
    Oregano 1 tbs 0.0
    Pepper 1 tbs 0.0
    Rosemary 1 tbs 0.0
    Sage 1 tbs 0.0
    Tarragon 1 tbs 0.0


    Salad Dressings - Any prepared salad dressing with no added sugar and no more then 2 grams of net carbs per serving (1-2 tablespoons) is acceptable. Or make your own.


    Blue cheese 2 tbs 2.3
    Caesar 2 tbs 0.5
    Italian 2 tbs 3.0
    Lemon juice 2 tbs 2.8
    Oil and vinegar 2 tbs 1.0
    Ranch 2 tbs 1.4




    Fats and Oils

    There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon.

    Butter
    Mayonnaise – make sure it has no added sugar
    Olive oil
    Vegetable oils – Those labeled “cold pressed” or “expeller pressed” are especially good and olive oil is one of the best.
    Canola*
    Walnut
    Soybean*
    Grape seed*
    Sesame
    Sunflower*
    Safflower*
    *Do not allow any oils to reach overly high temperatures when cooking. Use olive oil for sautéing only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking.

    Artificial Sweeteners

    Splenda – one packet equals 1 gram of net carbs
    Beverages

    Clear broth/ bouillon (make sure it has no sugars added)
    Club soda
    Cream, heavy or light.
    Decaffeinated or regular coffee and tea*
    Diet soda (be sure to note the carb count)
    Flavored seltzer (must say no calories)
    Herb tea (without added barley or fruit sugar added)
    Water – at least eight 8-ounce glasses per day including...
    Filtered water
    Mineral water
    Spring water
    Tap water
    * You may have 1 to 2 cups of caffeinated tea or coffee if you can tolerate caffeine without experiencing cravings or symptoms of hypoglycemia. If you are truly addicted to caffeine, it's best to break the habit during the Induction.


    I see nothing UNHEALTHY about eating any of these foods listed on either list.
  • isadoraworkman
    isadoraworkman Posts: 205 Member
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    Hi...I have been on some phase of SB diet for about 2 years now, and it is absolutely the best and healthiest eating for me. I have GI issues that come with sugar, bread and very fatty meats...i feel really great when I eat this way. Sure, the first two weeks are difficult, especially if you're weaning yourself off of sugar and bread. But it is smooth sailing after that. I will never go back to my old way of eating.
    I know some people will say that they absolutely CANNOT eat this way, and I respect that. For me, I can't do it any other way. Good luck Calliecat :)
    A.
  • isadoraworkman
    isadoraworkman Posts: 205 Member
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    Oh, and Calliecat...I despise Ricotta cheese. I just went with plain yogurt right away even on phase one. I would sometimes sweeten it with stevia...
    A.
  • LeanLioness
    LeanLioness Posts: 1,091 Member
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    Hi---glad to hear from you. I also am a diabectic and will admit I am having to do a little adgustmen to my insulin now but just about got it figure out. Are you on Med or just using exercise and watch your carbs?

    I am not a big meat eater. I made me a pot of chili with beans this morning and had it over a big bowl of shredded letuce. Was a delightful meal. and some SF Jello.

    Come back and join us often.
    Caliecat

    Well, I had lost 30 pounds, got busy with work and went on a fast food binge because it was quick and easy while I was on the run.

    I had gotten off the Glucophage and my sugar was normal with Atkins and Exercise.

    Now, I am back on Glucophage, 2000 mg a day. I have to get back on the ball with eating clean and natural again as my health depends on it.
  • CALIECAT
    CALIECAT Posts: 12,530 Member
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    Thanks to both of you for posting.

    The two diets are very similar. Didn't realize that. thanks Leon Lioness.

    Isad.--- good to hear from you. thanks for your information. Both of you have been a big help.
    Love your picture with the ice and snow. Do come back often.

    I feel like I am getting somewhere and really feeling great. Although I only been on this since Monday, I feel so less bloted. And the scales are going down. Sat. is my WI, I shall see. I will post my lost here.

    Caliecat
  • chipper15173
    chipper15173 Posts: 3,981 Member
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    i too am diabetic and it was suggested to me to use to take off the weight. tried it for a little while, didn't stick to it well. phase one caused me some sugar problems, so doc said to start with phase 2.
    anyway just wanted to mention a recipe i LOVE that is an SB allowed. we had it last night.

    1 can diet soda
    1 cup low carb catsup
    mix in pan with 2 to 4 (i use 2 since there is just 2 of us) chicken breast and cook over low heat until chicken is done or the sauce is the way you like it. easy and soooo good.

    last night we cooked it until the sauce was almost gone and than shredded the chicken to put over buns. or we cook it until the chicken is done and pour the sauce over veggies, or rice, what ever. lots of ways to use the sauce.

    good luck....
  • CALIECAT
    CALIECAT Posts: 12,530 Member
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    HI chipper----Did you lose all that weight on SBD. that is wonderful.My daughter doc told her to get on it and lose some weight or she will be a diabetic. So she did. and I am so glad she did.I think this is wonderful diet to be on. I had to adjust my insulin to about half the does. now it is just fine.
    That recipe sound s great. Will have to give it a try.
    What a nice combo losing weight and quidt smoking. Yeah for you.Congraduations to you. I bet you feel great now and a little richer.
    thanks so much for dropping by and for the recipe. How long did it take you to lose the weight. enjoy the chat and be looking for you again here. Thanks
    Caliecat
  • cloverluv
    cloverluv Posts: 413 Member
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    Hey guys!

    Just found this thread which is perfect timing for me. I am on day 4 on the SBD Phase 1. I started it mostly because I have an addiction to sugar. I have lost 4.4 pounds thus far but most of that is just water weight. I feel like I am now running to the bathroom every 10 minutes!! I am feeling much better since starting this. I think my late nights day 1 and 2 were the hardest but now I'm falling into step with it. Do have to say...I'm getting sick of eggs :bigsmile:

    Crys
  • isadoraworkman
    isadoraworkman Posts: 205 Member
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    You may think this is gross, but I would sometimes have veggies and hummus for breakfast when I got sick of eggs. My sister doesn't eat eggs and she would sometimes have ricotta and vegetable juice.
  • CALIECAT
    CALIECAT Posts: 12,530 Member
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    Hey guys!

    Just found this thread which is perfect timing for me. I am on day 4 on the SBD Phase 1. I started it mostly because I have an addiction to sugar. I have lost 4.4 pounds thus far but most of that is just water weight. I feel like I am now running to the bathroom every 10 minutes!! I am feeling much better since starting this. I think my late nights day 1 and 2 were the hardest but now I'm falling into step with it. Do have to say...I'm getting sick of eggs :bigsmile:

    Crys

    Hi Crys, this is my fourth day too. You don;t have to eat eggs everymorning. I have been having Cottage chese and SF jello for breakfast, I am just learning and these girls are helping a lot. Welcome abroad. Will be looking for more of you.
    Caliecat
  • chipper15173
    chipper15173 Posts: 3,981 Member
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    no i didn't lose the weight on SB. i lost 74 of it doing a diabetic diet. which is watching carbs. i was put on 45 for each meal and 15 for two snacks and 30 for night snack. when i quit smoking i gained 25/30, but, lost that on here.
  • coliechacer
    coliechacer Posts: 105
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    I did this diet for 2 weeks and lot 10 lbs and then gave up its so hard for me anyway but the 10 pounds stayed off
  • CALIECAT
    CALIECAT Posts: 12,530 Member
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    Good for you Chipper. You can do it. You have already done a lot.If I was to eat 45 carbs forr each meal I would have to take the whole bottle of insulin. I quit smoking about 20 years ago. But I was one of the lucky one and didn't gain. I gain later on. So proud of you. Keep it up.
    Caliecat
  • CALIECAT
    CALIECAT Posts: 12,530 Member
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    Coliechaser, Wow 10 lb in 2 wks thats great. And you kept it off. You must be doing somethin right. Good girl.

    Caliecat
  • DeeDeeLHF
    DeeDeeLHF Posts: 2,301 Member
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    Hi all,

    I am posting because although I am not sure I am ready to do this yet, I want to be able to find all of you if I do. I already eat a very high protein low carb diet.

    I did Atkins several years ago and lost 12 pounds rather quickly but then stopped. I continued with the plan for another 6 weeks but did not see any further weight loss. I then started counting calories with the program but still did not lose any more weight. After about 9 weeks of no weight loss I quit. It took about 6 months but the weight did return.

    I have never been dx with diabetes but I am a sugar addict who has been sugar free for 4 years now. I broke my sugar habit when I was up to 183 pounds and having some scary issues when I would eat. (I would feel drunk and the room would spin after eating something like rice or bread...has that ever happened to any of you?)

    Anyway...right now I am losing about 1# per week but if that stops I am going to try this next.

    Congratulations to each of you. You all have inspired me!!!:flowerforyou:

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