PHASE 1 FOOD LIST AND SAMPLE MENU

[rose1]

What are you craving?

[LindseyLu]

Cookies/Pizza/Greasy Cheeseburgers/everything that's bad pretty much. Im sure it will go away, just having a hard time. I opened up the cookie jar at my office, picked it up touched it to my lips then through it away! I was proud..but it was a definate battle for me! Thanks Rose

[rose1]

Lindsey, come over to the checkin thread and introduce yourself. There is lots of support and advice available for you. And welcome to the beach.

[LindseyLu]

Where can I find that?

[rose1]

http://www.lowcarbfriends.com/bbs/so...arch-23rd.html

We have a new thread every week just to talk about whatever, ask questions, complain, etc. Come say Hi.

[thexproject]

This list is the most updated one, correct?

[Kellen66]

Hi everybody. I'm new here and had a question. I started Atkins a week ago today and GAINED a half pound. It is TOM so I don't know if that has anything to do with it. I am sticking to no more than 20 carbs per day. I wonder if SB would be better or are they one in the same during induction? Any input would be great. Thanks.

karen

[Judynyc]

Originally Posted by Kellen66

Hi everybody. I'm new here and had a question. I started Atkins a week ago today and GAINED a half pound. It is TOM so I don't know if that has anything to do with it. I am sticking to no more than 20 carbs per day. I wonder if SB would be better or are they one in the same during induction? Any input would be great. Thanks.

karen

Hi an welcome!

No, they are not the same in their induction phase. SBD allows for more carbs and we don't have to count them on SB. Here a few of the phase I guidelines:
1- protein and veggies from the food lists at each meal
2- snacks are not optional and during phase I, mandatory
3- eat until satisifed but not stuffed
4- 2 cups dairy daily from the food lists
5- 1 serving nuts allowed daily
6- 1 sweet treat allowed daily 75-100 cals total
7- beans/legumes are also avaalable, 2 x a day- 1/3- 1/2 cup is a serving

You can find the meal plan charts in my journal, link in my signature.

HTH!!

[MissKiminy]

I read the list but didn't see it on either, can I use reduced fat sour cream in recipes that I find online???i

Any ideas where to get more recipes online?

Thanks

K.

[Radmom413]

Originally Posted by MissKiminy

I read the list but didn't see it on either, can I use reduced fat sour cream in recipes that I find online???i

Any ideas where to get more recipes online?

Thanks

K.

Kim - you can use reduced fat sour cream. Do a google search for Linda Sue's recipe website; many recipes can be tweaked to work for SB!

[Save_A_K9]

I'm off to get the book today but how about non-dairy, sugar free creamer for coffee?

Fran

[Judynyc]

Originally Posted by Save_A_K9

I'm off to get the book today but how about non-dairy, sugar free creamer for coffee?

Fran

I'd have to say NO... to those creamers as they are highly processed and do have HFCS in them.
Sorry!

[KITTYM]

hello I am starting the SBD , wish me luck

[threepoint2]

I am a returning SDB (once a success story in 2006) plan person. I can't read all the posts but I will start here and I'm fairly well versed in the diet -- one just needs to follow it and stick with it.

I wanted to know if anyone was aware of [COLOR="SeaGreen"]Laura's lean beef[/COLOR], organically fed beef and even a rib eye is low in fat.

Laura's Lean Beef: Lean, natural beef.

The meat is the best I've had in my life; the flavor is outstanding and TENDER... OMG. I have a 5-oz rib-eye downstairs with 5g fat. In a rib-eye?!

It's expensive beef but it's a must for a SBD'r. Laura 98% hamburger patties are to die for (in flavor and lack of fat). I grill them on my indoor grill and set aside for lunches. I take 1 slice of low fat swiss and briefly microwave the burger in the baggie and then add the cheese.

You've GOT to try it!

[Radmom413]

ThreePoint:

I'm aware of Laura's Lean - my DH works in the industry.
So far, can't find it around here!

[threepoint2]

Originally Posted by Radmom413

ThreePoint:

I'm aware of Laura's Lean - my DH works in the industry.
So far, can't find it around here!

That's a shame. It's the best meat you'll put in your mouth. I stopped at Ralphs (a Kroger store) to pick up some ground beef - 4% lean for a burger tomorrow for lunch. I grill it in the morning - put it in a baggie and heat slighty; in the baggy, remove, add slice of cheese

[Radmom413]

Originally Posted by threepoint2

That's a shame. It's the best meat you'll put in your mouth. I stopped at Ralphs (a Kroger store) to pick up some ground beef - 4% lean for a burger tomorrow for lunch. I grill it in the morning - put it in a baggie and heat slighty; in the baggy, remove, add slice of cheese

I will ask my DH where the closest place is to buy - I'd love to try it!

You are doing great too!

[cola1016]

i just want to make sure i understand this, i haven't had time to read the book just yet. are refried beans okay or not? also, do you have to measure or count how many veggies you eat? i understand the guideline of eating until you're full, but just not sure if that means as much meat AND veggies or what...as in atkins, you're supposed to measure things.

[kate_2009]

Hello. I'm new to SB and also am vegetarian. I have a question about fats in Phase 1 - are they limited in quantity? I see some measurements, such as 1/3 avocado being equivalent to a certain amount of oil. So, I'm wondering if I can put avocado in my salad and have salad dressing and saute veggies in some olive oil, etc.? Or are there specific oil/fat guidelines? (I do think that I understand the rules with respect to nuts and dairy.)

Thanks.

[rose1]

Originally Posted by kate_2009

Hello. I'm new to SB and also am vegetarian. I have a question about fats in Phase 1 - are they limited in quantity? I see some measurements, such as 1/3 avocado being equivalent to a certain amount of oil. So, I'm wondering if I can put avocado in my salad and have salad dressing and saute veggies in some olive oil, etc.? Or are there specific oil/fat guidelines? (I do think that I understand the rules with respect to nuts and dairy.)

Thanks.

It's a bit confusing, but the phase 1 food list says 2 T. per day of the following oils/fats and then goes on to list them. I take this to mean added fats and don't worry about fats in dairy, etc. I think most of us tend to use a bit more than 2 T. but we don't go wild. Hope this helps.

[blackbarbie23]

i really have to pick up this book !

[jlp2009]

I have the book but haven't started the diet. I have not actually followed a specific diet, however I gave up most carbs and processed foods over a year ago. I do eat some fruit as its full of fiber and vitamins, etc. I was strict at first and very busy so I lost about 10#. Then I stopped losing and have actually gained it back. I have issues with portion control and seem to be hungry all the time.
That is why I feel it is time to try SBD.
My question is also about fats in Phase 1. What do you use for salad dressings if only allowed 2T/day? Part of what I liked about the low carb type diet is that I no longer had to tolerate those nasty FF dressings.
I would like to try this after Christmas.
Thanks to all for any suggestions!

[rose1]

Originally Posted by jlp2009

I have the book but haven't started the diet. I have not actually followed a specific diet, however I gave up most carbs and processed foods over a year ago. I do eat some fruit as its full of fiber and vitamins, etc. I was strict at first and very busy so I lost about 10#. Then I stopped losing and have actually gained it back. I have issues with portion control and seem to be hungry all the time.
That is why I feel it is time to try SBD.
My question is also about fats in Phase 1. What do you use for salad dressings if only allowed 2T/day? Part of what I liked about the low carb type diet is that I no longer had to tolerate those nasty FF dressings.
I would like to try this after Christmas.
Thanks to all for any suggestions!

It's not hard to learn to use less dressing. I've noticed that most people tend to drown their salads in dressing. One way to use less is to put a serving of salad in a covered bowl and shake it. The dressing coats the salad ingredients and you can use much less and you can taste the vegetables instead of greasy, oily dressing. I actually use less than a tablespoon of dressing. If you make your own dressing, you can use more vinegar and less oil and still have a tasty dressing. Some people put dressings into one of those spritzer thingies and spray it on. Others use the dipping a fork into the dressing, then spearing a bite method. It's a matter of retraining your taste buds. Hope this helps and best South Beach wishes.

[Cyone]

The shake it method works great, especially if you're eating out just cover your salad and shake away, you will usually end up with just the right amount of dressing.

Olive oil and vinegar as well as spices and herbs make great dressing.

Prevention Magazine: Health, Fitness, Weight Loss, Diets, & More has a lot of SoBe tips and recipes, which version of the book do you have?

[blackbarbie23]

I FINALLY GOT MY BOOK 2 DAY !

[snooks86]

Is kefir alright?

[snooks86]

Originally Posted by threepoint2

I am a returning SDB (once a success story in 2006) plan person. I can't read all the posts but I will start here and I'm fairly well versed in the diet -- one just needs to follow it and stick with it.

I wanted to know if anyone was aware of [COLOR="SeaGreen"]Laura's lean beef[/COLOR], organically fed beef and even a rib eye is low in fat.

Laura's Lean Beef: Lean, natural beef.

The meat is the best I've had in my life; the flavor is outstanding and TENDER... OMG. I have a 5-oz rib-eye downstairs with 5g fat. In a rib-eye?!

It's expensive beef but it's a must for a SBD'r. Laura 98% hamburger patties are to die for (in flavor and lack of fat). I grill them on my indoor grill and set aside for lunches. I take 1 slice of low fat swiss and briefly microwave the burger in the baggie and then add the cheese.

You've GOT to try it!

It's at my local Luckys store, but honestly I'd do much better going to Whole Foods and getting all natural lean beef for $4.99/ lb.

[rose1]

Originally Posted by snooks86

Is kefir alright?

Count it as a dairy serving. Just be sure it is plain, unsweetened.

[snooks86]

Originally Posted by rose1

Count it as a dairy serving. Just be sure it is plain, unsweetened.

ok, thanks. i've been craving some. tastes like sour yogurt.

[LindaCat]

sounds yummy