South Beach Diet

Super Bowl Sunday is surpassed only by Thanksgiving in terms of the quantityof food eaten in one day, according to the American Institute of FoodDistribution. In fact, the Snack Food Association reports that Americans consume30.4 million pounds of snacks on Super Bowl Sunday, 11 million pounds of whichare potato chips and 3.8 million pounds of which are popcorn. What’s worse,this “orgy” of junk food is usually accompanied by several hours spent loungingon the couch. This year, Atkins Nutritionals Inc., can help Americans breakthis unhealthy eating pattern with delicious alternatives to traditional,high-carb favorites.”A lot of these ’snack attacks’ stem from pure habit, often in front of thetelevision while you’re looking for something to do during commercials,” saysColette Heimowitz, vice president of education and research for Atkins Health & Medical Information Services. “These snack foods are high in calories,full of empty carbs and practically devoid of nutrition. They are mostly madefrom highly refined ingredients such as bleached white flour, corn meal, cornsyrup and other added sugars.”It’s a good idea to keep some items around the house for quick, last-minutedishes to avoid the temptation to snack on junk food. For example, slicedfresh roast turkey and roast beef can make a great platter, rolled up in AtkinsBakery Tortillas with a combination of sliced cheeses and lettuce. Thesedelicious wraps can easily take the place of a bowl of potato chips. For evenmore variety, try these recipes.Roast Beef and Blue Cheese PinwheelsAppropriate for Atkins Phases 1 - 4Creamy blue cheese and peppery watercress provide tangy flavors and pleasingtextures in a clever twist on a traditional roast beef sandwich. Eat it as isor slice it into small rounds for a pretty party appetizer. The roast beefholds everything together, so ask your deli not to slice it too thin.Ingredients:2 tablespoons extra virgin olive oil2 teaspoons red wine vinegar1 bunch of watercress, tough stems removed1 tomato, seeded and diced2 scallions, thinly slicedSalt and pepper1 pound roast beef, cut into 16 slices2 ounces blue cheese, crumbledDirections:1. Whisk oil and vinegar together in a small bowl. Add watercress, tomatoand scallions. Season with salt and pepper to taste.2. Lay a large sheet of plastic wrap on a clean work surface. Arrange 4slices of roast beef lengthwise, slightly overlapping, in the center of theplastic. Repeat with 4 more slices, laying them down directly over the first 4,but overlapping them in the opposite direction. Season lightly with salt andpepper.3. Leaving a 1/2-inch border, sprinkle 1/4 cup of the cheese on the roastbeef. Lay half of the watercress mixture in a horizontal line, just below thecenter.4. Roll the meat tightly and evenly away from you, around the filling, usingthe plastic wrap as an aid. Twist the ends of the plastic in oppositedirections to form a tight roll, tuck the ends under and let rest, seam-sidedown, for 5 minutes. Repeat with remaining ingredients.5. Slice rolls diagonally in half, remove plastic and serve, or rewrap infoil and refrigerate for up to 12 hours before serving.Makes 4 servings.Per serving: Net carbs: 2g; 3g carbs; 1g fiber; 37g protein; 17g fat; 320calories

Pomegranate GuacamoleFor Phases 2 - 4This surprising combination of tart, bright pomegranate seeds and creamyavocado refreshes your palate with every bite. Try these with our Tortilla Chips(recipe below) or mixed vegetables for dipping.Ingredients:3 large Haas avocados3 tablespoons fresh lemon juice1 1/2 tablespoons fresh lime juice1 scallion, thinly sliced2 teaspoons minced jalapenoSalt and pepper1/3 cup pomegranate seedsDirections:Halve and pit avocados and scoop flesh into a bowl. Stir or mash in lemonand lime juices. Add scallion, jalapeno, and salt and pepper to taste. Fold inpomegranate seeds.Makes 10 servings.Per serving: Net carbs: 3g; 8g carbs; 5g fiber; 2g protein; 17g fat; 177calories —

Tortilla ChipsFor Phases 1 - 4Make a double or triple batch of these and store them in an airtight tin.Serve them with Pomegranate Guacamole, or alongside a sandwich.Ingredients:4 (8-inch) low-carb tortillas, such as Atkins Bakery(TM) Tortillas2 teaspoons olive oil1/8 teaspoon salt1/8 teaspoon ground cuminDirections:1. Heat oven to 400 degrees F. Brush tortillas on both sides with oil.Sprinkle with salt and cumin.2. Cut each tortilla into 6 wedges. Set on a jelly-roll pan and bake untilbrowned, about 6 minutes. Flip and bake until crisp, about 2 minutes longer.Watch closely, as they can burn rapidly.Makes 4 servings.Per serving: Net carbs: 3g; 8g carbs; 5g fiber; 5g protein; 6.5g fat; 100calories.

Nutty Chocolate Ice-Cream CupsFor Phases 3 - 4If you prefer, press the crust mixture into ramekins or custard cups ratherthan cupcake liners.Ingredients:1/2 cup walnuts3 tablespoons old-fashioned or quick-cooking oats1/8 teaspoon ground cinnamon1/2 teaspoon granular sugar substitute1 tablespoon unsalted butter, melted1 cup low-carb chocolate ice cream, such as Atkins Endulge Chocolate IceCream4 1/4 cups heavy cream, whipped2 teaspoons chopped walnutsDirections:1. Heat oven to 350 degrees F. Combine walnuts, oats, cinnamon, and sugarsubstitute in a food processor and pulse until finely ground. Add butter andpulse until blended.2. Place 4 foil cupcake liners (or doubled paper liners) in a muffin tin.Divide nut mixture evenly among liners and press into bottom to form a crust.Bake until firm, about 20 minutes. Remove from oven and cool completely.3. Scoop 1/4 cup ice cream into each cup. Top with whipped cream and walnuts. Serve immediately.Makes 4 servings.Per serving: Net carbs: 8 grams; 10g carbs 2g fiber; 5.5g protein; 278calories

Comments(0)

I don’t have the SBD book, but I wanted to know is it okay to eatWatermelon during Phase 1????

Comments(5)

since i started sbd 2 months ago, my fingernails have begun to growbetter and stronger. i do alot of work with my hands in water anddetergents and still i see improvement dispite that. hope itcontinues.

Comments(3)

I’m on my 2nd week of Phase 1 and I’ve reached a plateau. My plan isto stay in Phase 1 for another 2.5 weeks (until my yearly physical).I’ve been stuck at the same weight for a week. I recently startingwalking on my treadmill, but I haven’t started weight training yet,so I don’t think I’m building muscle yet.

Here is my basic eating plan:I don’t eat breakfast, I’ll usually just grab a slice a turkey breastand cheese as I run out the door in the morning. I’ll have a cup ofcoffee with Splenda.I may eat 15 almonds or a cup of SF jello.I eat lunch which consists meat/salad or meat/greenbean stir fry.Dinner: is basically the same as lunch.I snack again on a cup of SF jelloOh & I drink a lot of water and rarely drink diet soda

Am I doing anything wrong? What do I do to break the plateau and getback to losing?

Comments(4)

Hi Everyone,Tanya here from MD.I am just loving this diet. I am finishing up week 3 of the diet andhave lost about 12 pounds. Totally, I was looking to lose 25 pounds. Idid begin to add a few carbs back on week 3, and weight loss hascontinued.After reading the book, I was convinced that this was a more healthyway . It has certainly has worked for me.

Success to all of us!!

Tanya

Comments(0)

I have been reading for a while and finally jumped in today andstarted. My sister and I are doing veg SBD together. The day wentpretty well — I had fat-free plain yogurt, chick peas, and peppersfor lunch; Amy’s burger, string beans, and tomatoes for dinner, withalmonds as a snack. It was okay, but I am already craving somethingsweet — fruit, probably, since I have always been a big fruit eaterand usually have a peach or some blueberries or watermelon in theevening after dinner. Since I don’t use artificial sweeteners I’m notsure what I will do to satisfy the need for sweets. Does anyone knowanything about stevia?

Also, I am not vegan but don’t eat cheese and don’t like eggs. I dideat a low-fat cheese stick today as a snack and it felt very weird! Idon’t think I will do it again. Are there options for snacks apartfrom the nuts? And how many snacks are allowed?

Comments(10)

The Purpose of OWLInduction takes weight off quickly, but Ongoing Weight Loss (OWL) lets youpersonalize the Atkins Nutritional Approach to your tastes and needs.

On OWL you will:

continue to burn and dissolve fatmaintain control of your appetite sufficiently to control cravingslearn your threshold Level of Carbohydrate Consumption, which will allowyou to continue to lose weighteat a broader range of healthy foods, selecting those you enjoy mostlearn to make the most nutrient-rich choices among carbohydrate foodsdeliberately slow your rate of weight loss to lay the groundwork forpermanent weight management

Rules of OWLTo be successful on OWL, remember to:

keep protein and fat as the mainstays of your nutritional regimenincrease your daily carb intake by no more than 5 grams each weekadd new foods in the order listed in the carbohydrate ladderadd one new food group at a timeeat a food group no more than three times per week to start, then eat it dailystop new foods immediately if they provoke weight gain, the return ofphysical symptoms lost doing Induction or increased appetite or cravingscontinue doing OWL until you have five to 10 pounds left to lose

Comments(0)

BREAKFAST:6oz vegetable juice2 vegetable quiche cups to go (recipe below)decaf coffee or decaf tea with non fat milk & sugar substitute

MID MORNING SNACK:1 part-skim mozzarella cheese stick

LUNCH:Sliced grilled chicken breast on romaine lettuce2 tbsp Balsamic vinaigrette (recipe below) or low sugar dressingsugar-free flavored gelatin dessert

MID AFTERNOON SNACK:Celery stuffed with 1 wedge Laughing Cow Light Cheese

DINNERGrilled salmon with rosemary (recipe below)Steamed asparagustossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes)Olive oil & vinegar to taste or 2 tbsp low sugar dressing

DESSERTVanilla ricotta creme (recipe below)

RECIPES:

Quiche Cups to Go1 pkg (10 oz) frozen chopped spinach3/4 c liquid egg substitue3/4 c shredded reduced fat cheese1/4 c diced green bell peppers1/4 c diced onions3 drops hot pepper sauce (optional)Microwave spinach for 2 1/2 mins on high. drain excess liquid.line a 12 cup muffin pan with foil baking cups. spray the cups withcooking spray.Combine the egg substitute, cheese, peppers, onions and spinach in abowl. mix well. divide evenly among the muffin cups.Bake at 350 F for 20 minutes, until a knife inserted in the centercomes out clean.Quiche cups can be frozen and reheated in the microwave. Anycombination of appropriate vegetables and reduce fat cheeses may beusedServes 6Nutritional info:per serving 77 calories, 9 g protein, 3g carbs, 3g fat, 2 g saturatedfats, 160 mg sodium, 10 mg cholesterol, 2 g fiber

Balsamic Dressing:1/3 c extra virgin olive oil1/3 balsamic vinegar2 tsp chopped fresh thyme1/4 tsp salt1/8 tsp white pepper1 tbs chopped fresh basilCombine the olive oil, vinegar, thyme, salt, pepper and basil in ascrew-top jar. Cover and shake.Makes 2/3 cupNutritional info:90 calories, 0 g protein, 2 g carbs, 9 g fat, 1 g sturated fats, 75mg sodium, 0 mg cholesterol, 0 g fiber

Grilled Salmon with Rosemary:1 lb salmon2 tsp extra virgin olive oil2 tsp fresh lemon juice1/4 tsp saltpinch of freshly ground pepper2 cloves garlic, minced2 tsp fresh rosemary leaves, chopped or 1 tsp dried, crushedfresh rosemary sprigs (optional)capers (optional)Cut fish into 4 equal size portions. combine the oil, lemon juice,salt, pepper, garlic, and rosemary in a bowl. brush th emixture ontothe fish.To grill, arrange fish on a grill rack or use a grill basket sprayedwith olive oil cooking spray. grill over medium-hot coals until thefish flakes easily (allow 4-6 minutes per 1/2″ of thickness) if thefish is morethan 1″ thick, gently turn it halfway through grilling.To broil, spray the rack of a broiler pan with oliv eoil cookingspray and arrange fish on it. broil 4″ from the heat for 4-6 minutesper 1/2″ of thickness. if the fish is mor ethan 1″ thick, gentlyturn halfway through broilingTo serve, top fish with capers, if using, and garnish with rosemarysprigs, if desired.Serves 4Nutritional info:231 calories, 23 g protein, 1 g carb, 15 g fat, 3 g saturated fats,213 mg sodium, 67 mg cholesterol, 0 g fiber

Vanilla Ricotta Creme1/2 c part skim ricotta cheese1/4 teaspoon vanilla extract1 pkg sugar substituteMix together the ricotta, vanilla extract and sugar substitute in adessert bowl. Serve chilled.Serves 1Nutritional info:178 calories, 14 g protein, 7 g carbs, 10 g fat, 6 garms saturatedfats, 155 mg sodium, 38 mg cholesterol, 0 fiber

Comments(0)

I felt really sick about an hour after working out yesterday, now I’mnervous to workout again until Phase 2. Is this just because I don’treally have any carbs free for energy or what? Has this happened toanyone else? Any advice?

Comments(2)

hi im new to the sbd, i started three days ago and im afraid imgoing to cheat today.. i have a party at home and someone else isbringing the food and i already heard its pasta and tiramisu fordesert.. I’ve not made up my mind entirely but assuming I do breakit.. do my three days go to waste and do I have to start phase 1again or does it just count as one day of cheating like in any otherdiet? Please reply soon!

Comments(1)