Thinking of starting South Beach

Hollthulhu

I have had a lot of co-workers recently recommend to me I would do better going on a plan similar to South Beach or Atkins, rather than counting calories. I'm having a lot of trouble with inappropriate food cravings that seem to just build up until I can't take it anymore.

Of those two that have been suggested, more people have said they thought I'd do better with South Beach as it gives you more 'wiggle room' in the long-run and is a easier plan to stick with than Atkins.

So, if I wanted to look into starting South Beach, what would be my recommended first steps? Are there websites out there with the plans? What about all the books, are they needed/recommended? Seems there is always a new one coming out, what's the difference between them all?

Lastly, has anyone here had long-term success with SBD? What about people who had to lose a large amount of weight (100+) doing SBD?

Thanks for all feedback.

LoraF83

What do you consider "inappropriate food cravings"? Is there a reason you can't eat some of the foods you crave to satisfy the urge and just fit them into your daily intake goal?

concordancia

I use the introductory phase to break carb bingeing, then just stick to mostly cleaning eating with calorie counting after that. This time I just stuck to the basic principles, but without the artificial desserts (sugar free jello and things with Splenda) and I have had an easier time of it than usual.

Introductory SB is much less restrictive than Atkins, but I find it sufficient to transition to healthier eating when I have been eating a ton of crap.

KenosFeoh

Just google it; there's a lot of information floating around the web, with complete food lists.

I think I might go back on that plan, too. I keep losing and gaining the same 2-3 pounds since I've been merely counting calories, even though I stay within my range most days.

Unknown

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mollylookalike

http://www.southbeach-diet-plan.com/food_list.html

dovetail22uk

I'm on TOM and was craving cheerios last night. So I ate a big bowlful of them and then logged them. They didn't necessarily fit in with my macros but they fit into my calorie goal for the day and I was happy.

Then today I get on with my life.


Oh, so in answer to the OP (always forgetting that bit) I think that calorie counting does work and you don't have to deprive yourself or only eat certain foods. If you're in this for the long haul (and I think that most of us have committed to being so) then you're going to have some days when you eat less well than others. No big deal in the long run.

emtjmac

Unsustainable. Even if you lose weight using a diet like that, you will gain it all back. Burn more calories than you consume and you will lose weight. Forget systems, diets, gimmicks and fads. If you don't find an approach to food and exercise that you can sustain for your entire life, you will eventually fail.

Hollthulhu

What do you consider "inappropriate food cravings"? Is there a reason you can't eat some of the foods you crave to satisfy the urge and just fit them into your daily intake goal?

I guess I feel they are inappropriate because they are mostly salty or sweet things, things with simple carbs. Things I've been told to avoid. I know you can moderate those things into a calorie-counting plan, such as have very small quantities. I tried doing this over the two weeks, and I did alright, but I caved-in the other day. I seriously felt like my mind was throwing a fit, and I couldn't ignore the urges. I didn't pig-out, but I certainly didn't moderate well, either. That lead me to think that I must be denying certain things to my body that I shouldn't be, which is resulting in such bad cravings to build up. That doesn't mean I should be tossing sweets and carbs and fatty items all into my diet, because that would just be me not on a diet. I worry if I'm not getting enough of the good stuff that is supposed to come along with a diet, because I am too worried counting the calories.

Another issue is I've never been a huge fan of calorie counting. It is very inaccurate, most times. Where it does any good is that it makes people actually think about what they are eating, and how much of it.

And maybe it's something that I'd feel better with just a more structured guide for eating to get me on a good track for progress. I have around 150 pounds to lose, in the long run. I don't want my current issues to discourage me to a point I want to quit.

Hollthulhu

Unsustainable. Even if you lose weight using a diet like that, you will gain it all back. Burn more calories than you consume and you will lose weight. Forget systems, diets, gimmicks and fads. If you don't find an approach to food and exercise that you can sustain for your entire life, you will eventually fail.

I would have to be burning almost 1,500-2,000 calories a day. I'm not currently able to burn that many in a day. That would take so much time to do, and with work and everything else I do on a daily basis, that just isn't happening right now. I find that more unrealistic than trying to sustain a meal plan. Also, from what I see outlined in the phases of SBD, it seems quite sustainable. I haven't looked at Atkins, it might be more strict.

irjeffb

South Beach is on the long list of things I tried that worked but just weren't sustainable for me. I lost a decent amount of weight quickly, but I was always hungry and grumpy and my wife hated me.

I've had far more success (see my ticker) by just tracking calories, but best of all, I've been doing it this way for over a year and feel that it's sustainable as a lifestyle.

For some, South Beach may be a sustainable lifestyle, but for me it wasn't.

-Jeff

GoneKona

South Beach was designed for cardiac patients. It is a very reasonable diet in the later phases. Skip Phase I, and follow it while adding cardio and resistance training. You'll be fine.

irjeffb

Unsustainable. Even if you lose weight using a diet like that, you will gain it all back. Burn more calories than you consume and you will lose weight. Forget systems, diets, gimmicks and fads. If you don't find an approach to food and exercise that you can sustain for your entire life, you will eventually fail.

I would have to be burning almost 1,500-2,000 calories a day. I'm not currently able to burn that many in a day. That would take so much time to do, and with work and everything else I do on a daily basis, that just isn't happening right now. I find that more unrealistic than trying to sustain a meal plan. Also, from what I see outlined in the phases of SBD, it seems quite sustainable. I haven't looked at Atkins, it might be more strict.

You don't have to burn more than you consume from exercise. Normal burn from living (your BMR) would be included in that. If you consume less calories than your TDEE you will lose weight.

dovetail22uk

What do you consider "inappropriate food cravings"? Is there a reason you can't eat some of the foods you crave to satisfy the urge and just fit them into your daily intake goal?

I guess I feel they are inappropriate because they are mostly salty or sweet things, things with simple carbs. Things I've been told to avoid. I know you can moderate those things into a calorie-counting plan, such as have very small quantities. I tried doing this over the two weeks, and I did alright, but I caved-in the other day. I seriously felt like my mind was throwing a fit, and I couldn't ignore the urges. I didn't pig-out, but I certainly didn't moderate well, either. That lead me to think that I must be denying certain things to my body that I shouldn't be, which is resulting in such bad cravings to build up. That doesn't mean I should be tossing sweets and carbs and fatty items all into my diet, because that would just be me not on a diet. I worry if I'm not getting enough of the good stuff that is supposed to come along with a diet, because I am too worried counting the calories.

Another issue is I've never been a huge fan of calorie counting. It is very inaccurate, most times. Where it does any good is that it makes people actually think about what they are eating, and how much of it.

And maybe it's something that I'd feel better with just a more structured guide for eating to get me on a good track for progress. I have around 150 pounds to lose, in the long run. I don't want my current issues to discourage me to a point I want to quit.

Sounds like you're trying to talk yourself out of doing anything, to be honest.

Someone said to me just before I joined MFP "in a year from now you'll wish you started today" and that was really useful and it keeps me going.

Calorie counting IS useful if you are careful and as dilligent as possible with it. I also find it very useful to log my food throughout the day (and honestly so or there's no point) so that I can see easily where I need to go for the rest of the day to fit my macros and net my goal. It also curbs my greed when I know that my diary is open for my friends to see!

Donna6017

I lost 27lbs. on South Beach and gained it all back. I need to eat what I want and count the calories. For me that is what I can live with for the rest of my life.

Hollthulhu

You don't have to burn more than you consume from exercise. Normal burn from living (your BMR) would be included in that. If you consume less calories than your TDEE you will lose weight.

My biggest confusion of TDEE is when you plug in your numbers, it's assuming every day you do the same thing.. but what about those days off where you take it easy? The current calorie limit I have is 15% under my calculated BMR (which comes to 2,120 for my size).

Sounds like you're trying to talk yourself out of doing anything, to be honest.

If I was trying to do that, I wouldn't have even thought about trying a plan outside of calorie-counting. What I was trying to say is I get really tired of these urges and cravings, and the fact they don't go away but slowly build over time, even with me trying to "feed" them in an appropriate way. I just worry maybe I'm lacking other foods that would help cut these cravings? I really don't know why it's happening like it is, or if it's normal.

dovetail22uk

What I was trying to say is I get really tired of these urges and cravings, and the fact they don't go away but slowly build over time, even with me trying to "feed" them in an appropriate way. I just worry maybe I'm lacking other foods that would help cut these cravings? I really don't know why it's happening like it is, or if it's normal.

Why don't you just give in to your cravings once in a while? Do you find the cravings are just at certain times? Stress? TOM? You don't have to be 100% "good" 100% of the time to succeed.

concordancia

That doesn't mean I should be tossing sweets and carbs and fatty items all into my diet, because that would just be me not on a diet. I worry if I'm not getting enough of the good stuff that is supposed to come along with a diet, because I am too worried counting the calories.

Ahh, it sounds like you need to set nutrition goals. For example, set a goal to eat a minimum of five fruits and vegetables a day.

Another issue is I've never been a huge fan of calorie counting. It is very inaccurate, most times. Where it does any good is that it makes people actually think about what they are eating, and how much.

Yep, that is what logging your food is all about - being aware of what and how much you are eating. Don't worry about calorie goals for now. Just get used to weighing and measuring how much you eat. Learn what a portion size is for the things you eat. As long as you are weighing and measuring, calorie counts are actually pretty accurate. Get in the habit of being accountable for what you eat. Just that act of being accountable can change your habits, since bingeing usually involves turning off that switch.

dovetail22uk

Yep, that is what logging your food is all about - being aware of what and how much you are eating. Don't worry about calorie goals for now. Just get used to weighing and measuring how much you eat. Learn what a portion size is for the things you eat. As long as you are weighing and measuring, calorie counts are actually pretty accurate. Get in the habit of being accountable for what you eat. Just that act of being accountable can change your habits, since bingeing usually involves turning off that switch.
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Ooh that's good ^^^

Hollthulhu

Why don't you just give in to your cravings once in a while? Do you find the cravings are just at certain times? Stress? TOM? You don't have to be 100% "good" 100% of the time to succeed.

Sometimes it seems like certain times. I do try to satisfy whatever craving I have with exactly what it is I'm craving, as I know that if I want a bite of coconut cake and decide to eat an apple instead, I'll just eat an apple, a banana, a piece of chocolate, a cookie.. and still want a bite of coconut cake. Yesterday I went overboard for my dinner. I tried to account for things in my calorie counter, but it's really all guesses as I didn't cook the food myself. I was asked to go to one of my favorite Chinese food buffets, and buffets are horrible because there is so much food to have. I hadn't ate there in so long, I told myself I could have what I wanted, but only get a couple bite's worth of each thing, instead of scoopfuls. I stuck to that, and managed to drink 6 cups of ice cold water while there. But I felt so bad afterward, like I really screwed up.

patty1138

I have tried both and they cut the cravings but when it's a binge it last for days for me. Now I count calories and I hate it however by learning from the SB and Atkins I keep a healthy amount of fat and protein and I haven't had to have any sugar in a month, bread only once . Some food I have no control after I put the first bite in my mouth flour and sugar are binge makers for me. One is not enough and a thousand is one to many

WBB55

but I caved-in the other day.

My highest weight was 240, so I think you are starting a little higher than I was. But here's two suggestions I had for you.

(1) You have a tendency to snack on processed foods, I bet, right? After years of eating like this, your body doesn't know what to do with whole, natural foods. Your brain doesn't crave them. They might even make your belly hurt. To retrain your body to use food properly, stop eating anything that contains High Fructose Corn Syrup and trans fats. Just look at the labels. If a cookie or drink or salad dressing contains those things, put it back on the shelf and buy a different one. (Pro tip: if it's in a grocery store and it doesn't have a label, it probably doesn't contain HFCS or trans fat.) If you do this for 3 weeks or so, you really and truly will no longer crave "inappropriate foods." You will start to crave sweet potatoes and oranges once your tastebuds regenerate. Years of processed foods and high salt have essentially desensitized and "killed" your tastebuds thru overloading them.

(2) For now, it possible you might want to eat more thruout the day (and possibly up your daily calorie limit by 100-200), this way when you have a craving, you won't also be hungry at the same time. Cravings are fine. Have a piece of chocolate. Have some nuts. But when you're HUNGRY at the same time, that's when a craving turns into a 500, 800, 1000 calorie binge. Eating more thruout the day might be a way for you to fight the binges (but satisfy your cravings when they happen, just smaller amounts).

fstender

I heard good things from other people. I just started on the DASH diet...similier...but really helps regulate your blood sugar levels so you can control those cravings when it comes.

WBB55

The current calorie limit I have is 15% under my calculated BMR (which comes to 2,120 for my size).

Sorry for the second post, but if you're eating UNDER your BMR, then you definitely have room to up your calories 100-200 on average, if that helps you fight binges/cravings.

kristen6022

In my opinion, no matter how you eat you'll still have cravings. We all do. I think all this talk about being addicted to carbs and the only way to want to not eat them is to stop eating them is "hooey". I did South Beach years ago for 2 weeks and after those 2 weeks I wanted cake and bread in the worse way so I caved in. Now, I can have a small piece, get my fill and be quite satisfied.

I think you have to ask yourself before starting any "diet plan" is if you can follow it for the rest of your life. If not, it's a quick fix and you'll be right back to where you are in a year or less.

Hollthulhu

What I have done since starting this thread, is I went in and edited my Diary. First, I made it public (I didn't know they were automatically private). I am not perfect, but I don't mind others seeing what I do, either. I joined this site for help and motivation! I also changed my diary around and put snacks in between meals. I did this as a simple reminder to do them. I only seem to have a snack when I'm craving something. I think I need to change that, from what others are saying here, so that if I eat through the day, when I crave a taste of something, I can be satisfied with just a taste! That is my goal of a "diet"! I am going to try this out for the next couple weeks (it will also help me plan out my meals/snacks better).

Lastly, I do try to cut out all foods with HFCS and Trans fats. I'm sure there are a couple things up in my cabinet that might have some, however.

Msnatalieann

Not sure if someone covered this already but, in the SBD Book the good doc says if you want dessert, order it, take three bites and then stop. Take a break. Once you have taken that break you will realize that you have satisfied your craving without devouring the entire piece of cake for example. SBD DOES allow for giving in to your cravings. I just started it. I've actually had the book for years and now that I have read it, I'm like WHY THE HELL DIDNT I DO THIS YEARS AGO?

Yes Phase 1 is crazy. But its actually not that difficult. And i believe it should be completely sustainable as long as you remember what is most important. Is eating an entire pizza or cake more important than your long term health? I believe this "diet" can easily help you get into a more clean eating lifestyle. I am using it like a guide, not like a RULE BOOK. And Dr. A even says, MAKE IT WORK FOR YOU. Feel free to add me If you would like a SBD buddy or just for s's and g's...

All that matters in the end is that you do whatever DIET or FAD or MEAL PLAN that will help YOU on YOUR journey.... Everyone is different. Make your own rules. As long as you have a decent knowledge base of what is good and bad you can tailor something to your needs. For example, I have found that the Lindor Dark Choc truffles are a good treat for me, but small enough that I;m not going crazy! Also, recommended serving sizes will really give you an idea of what you are able to eat. Like how some cereal have a serving size of 3/4 a cup vs the ones that are 1 1/14 cup... they are just trying to make that calorie count on the label low. Just try and eat as healthy and wholesome as possible! BUT ALLOW YOURSELF GOODIES!!!!!!!! If you don't allow yourself some wiggle room, YOU WILL FAIL. Period! And don't look at it as a bad thing or "i cant believe i ate that"... say, Mmm that was a good snack, nice and small and perfect and I FEEL BETTER. Then, get right back to eating good again. DOOOO NOOOOOOOOOOOT say "screw it, i already messed up, might as well go crazy today since its already wasted."

YOU
CAN
DO
THIS

:O)

Msnatalieann

Oh i forgot!

If you are too hungry, you most likely need to increase your PROTEIN! Protein is great for killing cravings.........

If you do want to do SBD, i would really suggest reading the book because it gives you so much "background" on food that really helps you make better choices. It really explains why things happen, Like CRAVINGS........ It could really help you learn a lot about food! I LOVE the book... and it has a lot of "my story" thingys at the end of each chapter. and like I said before, its a GUIDELINE, not a RULE BOOK!

YOU Make the Rules!