South Beach Diet

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

Comments(5)

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)

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)

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)

Hi, I have just finished phase 1 of the SBD and I’m just wonderingis it normal to get very constipated during this period? anybodyelse notice this?

Comments(1)

Hi-Just starting this diet and as i’m making my grocery list, i noticedthat chickpeas are on the legumes list. Does that mean I can havehummus in phase 1? Babagonoush (sp?) too? These are staples ofmy “normal life” diet…just curious if I can have them now or if Ishould wait the 2 weeks. Obviously, the pita bread and also carrotswould be out…but i could combine these with the good cold cutvegetables. If anyone out there has eaten these things in Phase Iand still been successful, could you let me know?

Thanks,karlie

Comments(1)

I borrowed the book from a co-worker and I started Thursday of lastweek. I am doing great as far as the foods, but the alcohol, wellthat’s another thing. I sing in a band and I am in night clubs atleast 2 weekends a month…& I usually have a couple of rum & dietcolas…I only drank one the past weekend…and that’s only becausethe manager brings the band drinks between sets and I was awfullythirsty…but I did refuse the 2nd drink. I noticed with just thatone drink, my weight crept back up about 1 to 2 pounds. I knowYou’re not supposed to weigh everyday, but I just need to know howdifferent things affect me. I saw a commercial that said rum w/dietcoke, has no carbs, if this is true then why is it a NO-NO on Phase1 ???

Comments(1)

I’ve been a vegetarian for 10years. I waswondering on SB how much of the meat substitutes products are youallowed? Also are they allowed on Phase 1.

Comments(3)