I am going to start my South Beach Diet Phase 1 today. I am assuming you already know about the diet.In case you don't,check out my post here. I am hoping to lose a good amount of weight during this phase,with some careful eating and a strict workout regime.
DAY 1
Breakfast: Omelet(2eggs + mushroom + garlic + 1tsp cheese.) + 1cup milk
Lunch: Salad (lettuce + white beans + red bell peppers +green bell peppers + Parmesan cheese + fat free vinaigrette)
Evening : 10 Walnuts
Dinner : 1 huge bowl of Tomato soup.
Workout: 40min Zumba + 20min Treadmill
Day 2
Breakfast: 1cup milk
Mid morning Snack: 1 pack low fat yogurt
Lunch: Soya and Mushroom bhurji
Evening: Low fat yogurt
Dinner: Tomato Omelet using chickpea flour with some green chutney
Workout: 60 min brisk walk
I haven't seen any weight loss so far, but I am not the types to lose weight in 2 days, my body takes time. It is very difficult for me to lose those pounds. So while many of you may see results in first 2 days I usually don't. But I am being positive.
Tuesday, May 4, 2010
Foods to Avoid during Phase 1
Following foods are not allowed in Phase 1.however, let me admit I am not always able to avoid all of these.
VEGETABLES
- Beets
- Carrots
- Corn
- Potatoes, white
- Potatoes, sweet
- Yams
- Brisket
- Liver
- Other fatty cuts
- Rib steaks
- Chicken, wings and legs
- Duck
- Goose
- Poultry products, processed
- Honey-baked ham
- Breast
Avoid ALL fruits and fruit juices in Phase 1, including:
- Apples
- Apricots
- Berries
- Cantaloupe
- Grapefruit
- Peaches
- Pears
- Brie
- Edam
- Non-reduced fat
- 1/2 cup of plain fat-free yogurt (once per day max.)
- Fat Free 1/2 & 1/2, Nonfat milk, 1% milk,
- Soy milk allowed with coffee. Otherwise avoid all other dairy products (unless listed under protein choices or sweet treats).
- Limit to < 2 TBS per cup of coffee. Otherwise, avoid all milk products in Phase 1, including:
- Yogurt, cup-style and frozen
- Ice cream
- Milk, low-fat, fat-free, whole
- Milk, soy
Avoid ALL starchy food in Phase 1, including:
- Bread, all types
- Cereal
- Croutons, all types
- Matzo
- Oatmeal
- Rice, all types
- Pasta, all types
- Pastry and baked goods, all types
- Alcohol of any kind, including beer and wine
- No regular ketchup or cocktail sauce
- No pork rinds - too high in saturated fat
- No jerky - too high in sugar content
- Limit Caffeine-Containing Beverages to 1-2 servings per day
South Beach Diet Phase 1,Foods to Eat(Part 2)
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
- Olive Oil
- Canola Oil
- Corn
- Enova
- Grape seed
- Safflower
- Soybean
- 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
- 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
- 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)
- 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
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)
South Beach Diet Phase 1,Foods to Eat(Part 1)
The south Beach diet's Phase 1 aims to reduce carbs from your diet. At the same time it does not put you on a hard core protein diet. You can buy the book and read more about it. Here is the list of foods allowed in Phase 1.
BEEF Lean cuts, such as:
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
- Center Cut
- Chop
- Loin
- Boiled ham
- Canadian bacon
- Loin
- Tenderloin
- Cornish hen
- Turkey bacon (2 slices per day)
- Turkey and chicken breast
- All types of fish and shellfish
- Use soft, low-fat or lite varieties
- Chop
- Cutlet, leg
- Top round
- The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute if desired.
- Fat-free or low-fat only
- 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
- 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
- American
- Cheddar
- Cottage cheese, 1-2% or fat-free
- Cream cheese substitute, dairy-free
- Feta
- Mozzarella
- Parmesan
- Provolone
- Ricotta
- String
- 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)
Sunday, May 2, 2010
Heads up...
Just wanted to give you a heads up that I am finally starting my diet from tomorrow....So watch out this space for more regular updates !!!
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