When I had all the kids at home, I just had to plan mine separately. If they want spagetti you just have to take out some hamburger for yourself and cook it. I plan to work this out. I cook at home for just me, so, I have no excuse to fail except myself.
Nancy Louise
I started SBD Phase 1 today.
Am going to be careful about not over-doing the meat, though. A couple are here and they say they had good results with this diet plan. Nancy
Hi, everyone.
I am in western Ny state. Tomorrow I plan to start Phase 1.
Would someone please tell me what has changed in Phase 1? I read the book. I don’t think I will get another book now. I usually buy books and then sell again at Amazon. I have read nearly every diet book!!
Some make the mistake of over doing the protein. We can get too much of it. I once got ill from a rich diet, had joint pain for months.That is why you need lots of vegetables. They will clean out the toxins. I plan on eating a lot of salads. My problem is that I hate to take a long time to eat.
Blessings to all,
Nancy Louise
My friend just started phase one (It’s his 2nd day) and is
experiencing joint pain. What could be causing this? Do you think
it’s some form of a withdrawal? Thanks -Ali
Hello,
I am considering going on this diet. However, since I purchased the
books [origingal, recipe, guide] I was rather disappointed to already
find ‘updates’ re: allowable foods for phase one.
I am the primary cook for 5 people. Two will not participate in the
diet at all, one will go on a modified version and two of us had
decided to try the diet. This caused some rethinking of phase one
being a realistic goal to maintain [even for 2 wk.s] and sounds like
it may be the deal breaker. Three people in the house eating whatever
in front of us could be pretty difficult while we’re counting out
almonds for a treat.
So my question is this….has anyone tried going onto phase two
from the beginnig, skipping phase one completely? My sister-in-law,
who is big into nutrition, was on the macrobiotic diet very serioulsy
for several years and still remains basically on what appears to be
phase two of the SBD, told me that starting on phase two will produce
the same long term effect but with more gradual results. Meaning no
quick weight loss in the first two week period. Does anyone have any
experience with this?
Thanks,
Kay
Hello all! I just started SBD today after being on Atkins for months.
Well, I noticed this diet calls for a lot of foods with sugar in them
etc. I guess I am use to Atkins……I thought this was a similar
diet?? Anyway, I am going to follow all the recipes in the book just
as they say…..hopefully I will loose the weight. Well, just wanted
to say HELLO and hope to learn from the group.
Thanks,
Dillon
I received the following letter today from a friend and thought it would be fun to give it a little twist. Rather than just sending out any old recipe, we can all send out our favorite Beach-friendly (or low-carb) recipe. Then we’ll end up with lots of healthy new choices…variety makes for happy Beach-goers. 
This is a recipe exchange. Please send a recipe to the person whose name is listed in the number 1 position. Then copy this letter into a new e-mail, move my name to the number 1 position and put your name in the number 2 position. Only your name and my name should appear on this list when you send your email out. Send this email to 8 friends.
This is not a chain letter. It is just for FUN. If you cannot do this within 5 days, please let me know, so it will be fair to those participating. You should receive 36 recipes. It is also fun to see where these recipes come from. Seldom does anyone drop out because we can all use new recipes.
The turnaround time is fast because there are only two names on the list, and it’s via email. I hope you get many recipes.
Happy cooking!
#1 surveys@…
#2 jentapp1@…
Jennifer Tapp
[INLINE]
Janice, you are terrific. this will make is much easier for me to put
together a shopping list, although I have blown it today!
Phase I Foods to Enjoy
Updated 4-13-04 from The South Beach Diet Cookbook
(if you have or bought the original SBD book, you will
find some conflicts, but this is the most current
food list.)
BEVERAGES:
2 cups only regular caffinated coffee
unlimited decaf coffe or decaf teas
Flavored waters must be 0 calories
Club soda and Seltzer
Diet sodas (one can caffinated but may enjoy caffine free unlimited)
low calorie iced teas and powdered drinks such as Crystal Light (no
sugar)
V-8 or similar vegetable cocktail juice- 6 ounces a day
BEEF Lean cuts, such as:
Eye of Round
Ground beef:
-Extra Lean (96/4)
-Lean (92/8)
-Sirloin (90/10)
Tenderloin
Top Loin
Round Tip
Bottom round
eye round
top round
POULTRY (SKINLESS)
Cornish hen
Turkey bacon (2 slices per day)
Turkey and chicken breast
SEAFOOD
All types of fish and shellfish
PORK
Boiled ham
Canadian bacon
Loin
lean well trimmed pork chops
Tenderloin
VEAL
Chop
Cutlet, leg
Top round
LAMB (Remove all visible fat)
leg of lamb-well trimmed of fat
Center Cut
Chop
Loin
LUNCHMEAT
(use luncheon meats sparingly as they have added sugars in them)
Fat-free or low-fat only
turkey hot dogs
turkey sausage
turkey bacon
boiled ham, (no cured or processed with honey ham)
Pastrami, lean
lf bologna
lf salami
MEAT SUBSTITUTES (SOY BASED)
tofu
tempeh
any soy-based product (choose soft, lf, or lite versions)
veggie burgers
Natural Peanut Butter - 2 TBS (may use as protein choice or limited
nut choice)
Seiten
Soy Crumbles
Soy Nuts - 1/4 cup for a protein snack is suggested serving
Yuba (Bean Curd or Sheet)
DAIRY:see below by catagory
CHEESE (FAT-FREE OR LOW-FAT or 2%)
Any reduced fat variety-(cheese must contain no more than 6 gms of
fat per serving)
American (2% is fine)
Cheddar
Cottage cheese, 1% or 2%
Cream cheese substitute, dairy-free or lf Philly is allwed
Feta (Reduced fat preferred but full fat is fine if use sparingly)
Mozzarella (part-skim)
Parmesan
Provolone
Ricotta
String
YOGURT
FF, plain only (you may add extracts and sugar free sweetener to
taste)
MILK
2 cups nf or 1% dairy milk per day
or plain soymilk <4 gms fat
EGGS
The use of whole eggs is not limited unless otherwise directed by
your doctor.
Use egg whites and egg substitute as desired.
TOFU
Use soft, low-fat or lite varieties
SOUPS: Clear broth and reduced fat canned bean soups
VEGETABLE CHOICES (includes legumes)
(May use fresh, frozen or canned without added sugar)
Artichokes
Asparagus
Avocados (1/3 fruit per serving)
Beans, Green
Beans, Italian
Beans or Legumes:
-Black Beans
-Butter Beans
-Chickpeas or Garbanzo
-Kidney
-Lentils
-Lima
-Pigeon Peas
-Soy Beans
-Split Peas
-wax beans
Broccoli
Broccoli rabe
Bok Choy
Brussels Sprouts
Cabbage
Capers
Cauliflower
Celery
Collard Greens
Cucumbers
Eggplant
Fennel
Hearts of palm
Kale
Leeks
Lettuce (All varieties)
Mushrooms (All varieties)
Mustard Greens
Okra
Onions
Parsley
Peppers (All varieties)
Pickles - Dill or those sweetened with Splenda
Raddicchio
Radishes (All varieties)
Rhubarb
Sauerkraut
Scallions
Sea Vegetables
Shallots
Snow peas
Spinach
Sprouts, Alfalfa
Squash, Spaghetti
Squash, Summer
-Yellow
-Zucchini
Swiss Chard
Tomatoes
Tomato Juice (Limit to 6 ounces per day)
-Tomato, no sugar
-V-8
Turnip Greens
Turnips
Water Chestnuts
FATS
The following monounsaturated oils are recommended to be consumed
daily:
Oil, canola
Oil, olive
Other Oil Choices that may be chosen (Polyunsaturated or a blend of
Monounsaturated):
Peanut
Safflower
Sesame
Soybean
Sunflower
Other Fat Choices:
Guacamole - 1/2 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 (not ff)
Olives (Green or Ripe) 15 = 1/2 TBS
Salad Dressing - Best choices: no carb, no sugar varieties. Approved
oils and vinegars preferred. Bottled dressings: Newmans Own Light
Balsamic Vinaigrette, Newmans Own Olive Oil and Vinegar, Walden
Farms salad dressings, Cardinis Original Caesar Salad dressing.
May use other types of dressings as long as sugar content is <3 gms.
per serving (Ceasar, Ranch)
SPICES AND SEASONINGS
All spices that contain no added sugar
any mustard (not honey mustard)
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)
Use the following toppings and sauces sparingly
(check labels for added sugar)
Hot Sauce
Salsa
light (low sodium) Soy Sauce
Chimichurri Steak Sauce
Worcestershire Sauce
Non dairy Whipped Topping (Light) - 2 TBS
NUTS (Limit to one serving per day as specified)
Limited consumption to about 1/4 cup per day
(amounts listed are approximately 1/4 cup)
Almonds - 15
Brazil Nuts - 4
filberts (hazelnuts) - 1 ounce
Cashews - 15
Pecans - 15 haves
Macadamia - 8
Peanut Butter, Natural = 2 TBS
Peanuts, 20 small (May use dry roasted or boiled)
Pine Nuts (Pignolia) - 1 ounce
Pistachios - 30
Walnuts - 15
soynuts - 1/4 cup
sunflower kernels - plain, not processed - 1 ounce
In place of nuts, may use:
Flax Seed - 3 TBS
SWEET TREATS (Limit to 75 calories per day)
Candies, hard, sugar-free
Chocolate powder, no-added-sugar
Cocoa powder, baking type
Fudgsicles, sugar-free or no sugar added
Gelatin, sugar-free
Gum, sugar-free
Popsicles, sugar-free
Sugar substitute
Some Sugar Free Products may be made with sugar alcohols
(isomalt, lactitol, mannitol, sorbitol or xylitol) and are permitted
on the SBD. They may have associated side effects of GI distress
(abdominal pain, diarrhea & gas) if consumed in excessive amounts.
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)
If it’s not on this list, then you can’t have it!
In phase 2 you can start adding back fruit and whole grain products.
Reminder: The South Beach Diet is not low-carb. Nor is it low-fat. The South Beach Diet teaches you to rely on the right carbs and the right fats-the good ones-and enables you to live quite happily without the bad carbs and bad fats.
Blessings and Shalom,
Janice
Pray for the Peace of Jerusalem~
Hi Everyone,
I am new to this group and joined because my boyfriend and I are about to start the SBD. I have a question about phase 1.
It says we can have vegetables. Are all vegetables allowed, like corn, peas and beans? I know those 3 are carb high and often not considered among the veggie group.
If anyone can answer this and/or has any advise about getting started, I look forward to feedback.
Thanks in advanced,
Jen