South Beach Diet Investigated
I purchased the latest edition of the South Beach Diet and read it anew. The most recent edition has updates to the foods, and a number of other fixes.
South Beach Diet Basics
The South Beach Diet is written by cardiologist Dr. Arthur Agatston. In essence, it's a reduced carbohydrate diet, that emphasizes the value of whole carbohydrates and the glycemic index. Some people have mis-interpreted the diet has being another "low-carb" diet or another version of Atkins. I believe this is incorrect.The South Beach Diet has also been derided as just another fad diet. Only time will reveal whether this is true. It may appear to some as being a fad diet, but I think the South Beach has more value than that. Apart from all our opinions, probably no other book has educated as many people in responsible nutrition. It emphasizes the values of healthy fats, and the blood sugar / insulin response of many of the processed carbohydrate foods that we eat.
The book itself is half filled with recipes and 14 day meal plans for each of the phases. The text is interspersed with testimonies and stories from various people who have used the South Beach Diet.
South Beach Diet On-line
The South Beach Diet has it's own on-line program with all the tools you would expect (meal/menu planners, forums, weight trackers). The only real advantage of signing up to the on-line program is that you get access to about 800 recipes, AND access to a complete vegetarian version of the diet. Quite frankly the extra recipes provide a lot more variation to the diet. You can see the on-line version here.The 3 Phases
The South Beach Diet is broken up into 3 phases: Phase 1 - An induction phase - no longer than 2-3 weeks. Phase 2 - A weight loss phase where Phase 3 - A life-long maintenance phase.Phase 1 - Induction
Phase 1 is most definitely a low-carb phase where most carbohydrates (and all starchy carbs) are completely eliminated. Agatston emphasizes that this phase should never go beyond 2-3 weeks. This phase causes the most weight loss (Agatston claims 8-13 pounds).To be honest, out of all aspects of the South Beach Diet, phase 1 is the only thing that I question. Agatston claims this phase is required in order to "break sugar addiction". I really wonder whether this is necessary. Many people find this phase quite hard, and I wonder whether it is a nod to instant gratification. Dropping carbs out of your diet often results in rapid weight loss for a short period, some will be fat, some may be muscle, and a lot will be loss of water.
Phase 2 - Weight Loss
The second phase of the South Beach Diet is excellent. It reintroduces whole carbohydrates along with good fats and lean proteins. It teaches you how to make good food choices, and how to satisfy your hunger.Phase 3 - Maintenance
I'm really not quite sure of the need of this phase. The foods appear no different than Phase 2. I'm obviously missing something.Vegetarians
The South Beach Diet book has very little about vegetarian options, however, the online version of the diet has a complete vegetarian version with meal plans and recipes.Exercise and Fitness
Agatston devotes a few pages to this, recommending at least 20 minutes per day of cardio activity. He also recommends weight training - particularly for women - not only for it's metabolism-boosting assistance, but also for building strong bones. But make no mistake - this is a diet book, and the emphasis on exercise is small.Criticisms
The South Beach Diet is not about calorie-counting - it emphasizes appropriate levels of fiber and fats in order to feel properly satiated. The opposite effect is eating empty calories (such as sugars) that do not satisfy our hunger but will ultimately convert to fat.Many people argue that to lose weight you must count calories. I believe that calories most definitely count, but not everyone need count them. I for one could not spend the rest of my life monitoring food intake - however calorie counting may be necessary for a short time. It's a personal thing.
Conclusion
The South Beach Diet has it's detractors, and no one diet is appropriate for everyone by any means. However the South Beach Diet has brought about a rebalancing in nutrition. We've come to realize the not all fats are bad, and not all carbs are good.The alliance between the South Beach Diet and food manufacturer Kraft brings Agatston's credibility into question. Considering Agatston criticizes processed food - it seems odd that he would partner with Kraft Foods. However one could also look at is as if Agatston is trying to bring change from the inside - by helping to improve the offerings the food company.
I think the South Beach Diet is worthwhile, but I question Phase 1, and don't necessarily see the need for it.
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Wow, Tim, what an impressive weight loss. It gives me hope for my husband, who needs to lose about 80 lbs. He's already lost 17 in less than 3 weeks. Does the diet really help with cravings? We're going on vacation in a few weeks and he wants to go off plan. I'm on SBD, too, and although I might want to splurge as I did this week-end, the thought of undoing my progress is a deterrent. Also, after my day of eating gourmet food and desserts I really didn't feel well -- as if I had a food hangover! For the first time in weeks, I felt bloated, gassy, and nauseous!
ReplyEveryone has been telling me for a few weeks that I need to get new clothes.I only bought a few tops b/c I knew I would be losing more.Round numbers are GREAT lol.I never thought I could do it and I am proud of myself.I look a little messy but thats ok.Its worth it.I have mastered shrinking things in the wash lol.I looked at a picture from February when I was really heavy and wow what a difference.I didnt even recognize myself.Who is that?!?lol Total shock like wow I did lose wieght.For a while I didnt see it I was getting mad.But now I totally see it!!
ReplyIt is really hard to see your own progress, sometimes. I have the same issue! I've had the same issue every time I've lost weight in the past, also.
My coworkers have been telling me to buy new clothes. I do look a little sloppy and comical, but like you, I haven't wanted to buy a bunch of new stuff in a "temporary" size. I've gotten some "new" things from Freecycle and also, one of my coworkers gave me a bunch of her clothes she doesn't wear anymore. I'm pretty much set for clothes until I hit my goal.
Once I hit my goal, I suspect I'll be setting a new one. My goal is to lose another 19.2 pounds by the beginning of December. I'll still be too heavy, even at that weight, but when I started, I set a smaller, more attainable goal just in case I wanted an "out." That way, even if I did quit at that weight, I'd be way healthier than my starting weight.
It's been easier to take it off this time and the lifestyle changes feel more permanent. I don't resent having to eat this way like I did the last time I attempted SBD.
March 10: 318.8
ReplyJust Now: 269.2
Crystal,
Your so uplifting!!! You should be so proud of yourself.
Have you been going to the track??
Keep it up !!!
ReplyRosemarie,
I just got a phone call from my hubby with some great news. It made me think about your delima with your hubby and your upcoming vacation. If you think it will help, please feel free to share with your husband.
My husband is in the Air Guard. He has served 2 tours in Iraq as a critical care doctor. He has a goal of becoming a flight surgeon. For this, he has to be in great physical health. Even though we were very active before starting SBD, his lab work was about to prevent him from continuing on. His triglycerides were over 500, his HDL was too low. After only 4 weeks of SBD his triglycerides have dropped to 160 and HDL is now in the high 40's.
He was getting a little tired of me stearing him toward the right food choices. When he called me just now, he actually thanked me for being a "Nag".
It is so much easier to undo all that hard work than to make it better. I think you have to let up a little now and then, but not completely. Unfortunately they are big boys(most of the time) and you can't police everything. Maybe this may give your hubby a little inspiration given his medical condition.
Hang in there!!
ReplyCrystal,
I only have 20 left to lose too.I dont want to be skinny.Im going to see how I look and go from there.I feel great but im not the size I want to be yet.
I work with no big girls what so ever lol.Not that im big anymore ha.I can pretty much shop where I want to which hasnt happened since my mom was dressing me!!Its only through old photos that I notice.Someone dressed as Diego from Dora the Explorer just walked by me.Welcome to New York haha.Anyway...I hope this feeling doesnt go away soon b/c I would be disappointed.Not too many people are as determined as we all are to better ourselves.Kudos to us all!!
ReplyCrystal, your progress and motivation are amazing!
Jodi, thanks for the advice on hubby. He is having an insurance physical soon, and if he goes below a certain weight, the premium will go down and he'll be charged the standard rate.
I must admit, though, that now that I'm working full-time and he's working from home, I worry about what he's eating when I'm not around.
BS3, I know you already lost 30 lbs. and want to lose another 20. I'm wondering what "skinny" is now? I started with having 20 to lose -- 140 at 5'1", and am in the mid 130s. I was hoping to go down to 120 or 115 (although that might be hard to maintain). I know these numbers are small for you big gals, but 10 lbs. is a whole dress or jean size on a pint size like me. I have been on a couple sites where women my size are trying for 100-105. That does seem skinny to me, but is "skinny" the new fit or normal? When do you decide to stop losing? I realize changing diet is a lifestyle change -- you don't ever go back to the way you ate before. But, when would someone go to Phase III? One could conceivably move the goal lower and stay on Phase II for several months or even permanently.
ReplyYeah - I'm still wearing mostly the same clothes even after a nearly 50 pound loss... I do need to wear a belt, though. ;)
One of my coworkers gave me a bunch of nice clothes she cannot wear anymore - they're all about 2 or 3 sizes too small for me. Maybe this winter, they will fit!
ReplyRosemarie-
Oh don't get me wrong.30 pounds has done wonders to my size!I was a size 22 or 24 dress and now im like a 12 or 14 depending on the store.And jeans Im a size 2 or 3 at Lane Bryant and they start at a size 1 used to be a 4 or 5.Those jeans are like IMPOSSIBLE to get into they make them soo little.Anyway,when I say that I dont want to be ''skinny'' its b/c I already have a small top but my butt wont shrink lol.Im already a medium/large and like a 18 on bottom.Well actually I dont know how accurate that is I havent tried on new pants in 2 months.'Skinny' for me will be wearing a 12/14 on bottom.I know it would be super drastic and I dont want that.Love the curves!!I wieghed almost 300 pounds but b/c im tall it looked like 215.So now everyone thinks I wiegh like 195 now.They also think im 5'10 which im not lol.Being tall is a good cover.But its also bad cos you dont notice as much.I mean for someone like you,gain 5 you see it.Me I didnt notice it until 50 pounds cos i still looked like me.
I honestly think im going to start phase 3 in a month.I do like how I feel but im not exactly loving how I look.Im going to check my prrogress at the end of the monthIf Im happy I will move on.100 pounds is way to skinny.If you look bony its so gross.When I see a woman looking like they can wear children clothes,so blehhhh.Being that thin is the same as being fat in my eyes.You're not eating something right to be healthy.This may sound crazy but you should lose like 25.So if you gain 2 or 3 here and there,you'll still be at your goal.Cos trust me it will devastate you to go down to 16 after all the hard work.That was me the first couple days of phase 2.I almost quit.Glad I didnt!!
ReplyI did not mean to imply that I only had 20 pounds left to lose. My goal is to lose about 20 more between now & December. Then I will re-assess my situation and decide where to go from there.
According to all the charts, I really should lose at least 100. I am right now thinner than I remember being in high school, at least, most of high school.
I started a livejournal bloggy thing the other day. It's experimental. If I like it, I may keep it. I'm wyllo44240 on there if anyone wants to find me and friend me.
ReplyOh I knew what you meant lol.I shouldve phrased it differently sorry!!My bad!!
ReplyCrystal and Bs3, I am so impressed with the immensity of lifestyle change for you, who have struggled since high school with weight issues. You must truly feel like new women. Going from a 22 to a 12 or 14 is great progress! If I were you, I would splurge and get a new pair of jeans. 12 or 14 is really the average woman's size. My daughter is a 12 to 14 and around 170. She does great with Gap jeans in the curvy or fuller cut. The new wide leg trouser style jean is really flattering. They're expensive, around 50 or 60 bucks, but pants that make your butt look good are worth it. A lot of my friends who are tall or fuller figured love Chico's clothes, and they make some great fitting, unique pieces. (Unfortunately, I can't shop there becuase most of their stores don't do petites.) Even if you have more weight to go, one or two great basic items that flatter your figure now are a well-deserved investment. If you've lost 50 pounds, you've earned that 50 dollar pair of jeans!
About the weight charts, I think they are prejudiced against big people, and I don't mean heavy people, but people who are larger boned. According to the charts, my husband should be around 185. He hasn't seen that weight since high school and never will. He'd look sick if he weighed less than 200. His bones are huge! Like you both, he let the weight creep up because his height and large bone structure allowed him to get away with carrying more weight, but no way could he be consdiered fat at 200. The charts also don't take into consideration those who are athletes (not that any of us are) and muscle is heavier than fat.
Here's some perspective, according to the charts, my daughter at 5'9" is classified as overweight if she goes over 162 lbs. She's around 170 or so and wears a 12 or 14, which is the average women's size. She is also big-boned -- she wears a size 11 shoe and could wear a man's jacket or sweatshirt becuase her shoulders are big.
According the charts, I am moderately overweight at 135 with a BMI of 25, but I am small boned and look quite heavy for 5'1"! I too, wear a size 12 jean (I have a round butt). So, I'm the one who is really overweight in this picture! I wear the same size pants as my daughter who is 8 inches taller! So of the two of us, who is really the "heavy" one? But according to the charts, we are equally overweight.
ReplyOh my god yes!High school was terrible.They used to throw things at me call me pink and oink.It was awful.I am sort of scared to go to a ''normal store'' and try on things.I mean what if they dont fit!I would be devastated.I guess thats why I havent been shopping as hard core as I usually do.I mean I am a shopaholic afterall!!
I am actually tho getting over my fears and going to purchase some denim trousers today.I am very excited about it.Hopefully they look as good on as they do inm y head.
And I have never actually paid attention to a weight chart b/c according to it I should be 167 pounds the most and I have been that small and I looked ugly and gross.That was in my bulimic days.I looked so nasty I never want to weigh that much again.I mean with my big feet I just looked awful.I dont understand what people they base it on but its garbage in my head.I mean that makes no sense that both of you are apparently "overweight"".Garbage I say!
ReplyThis is my first time on phase one day 5 and only a 1 pound weight loss. Can anyone give me an example of what you would eat on a day in phase one? I followed the list but maybe i am doing something wrong.
ReplyWelcome to the group, Dawna!
A very typical P1 day for me might look like this (not that ANY of the suggestions in the book are this simple, it seems - but this is what worked for me):
Breakfast: *Scrambled eggs with melted Lowfat cheese
Snack (@ work): *sandwich baggie full of chopped veggies, (maybe sugar snap peas, cucumbers or peppers, maybe with a little hummus)
Lunch (@ work): *large baked or broiled chicken breast (or 1 or even 2 small cans of tuna, drained well,) shredded, mixed with mayo, chopped onion, salt & pepper, *nonfat cottage cheese or nonfat vanilla yogurt (6-8oz)
Snack (still @ work): *string cheese or a handful of peanuts (I've never counted them, just usually eat a handful, which works out to about the amount the book suggests, for me.)
Dinner: *broiled pork chop (boneless, center cut loin,) *large bowl of steamed veggies (sometimes with a small dollop of yogurt-based margarine/butter spread. I feel less deprived when I have 2 varieties of veggies instead of one. Maybe 1 side of steamed cauliflower and 1 side of mixed stir-fry veggies with a dash of soy sauce.)
Snack: Something with dairy: a No Sugar Added fudge pop, a bowl of lowfat/nonfat cottage cheese, nonfat vanilla yogurt, or even low carb ice cream - I think the official plan does not allow low carb ice cream, but I couldn't have survived without it - even on P1.
That's *my* basic formula for a typical Phase 1 day.
This is still pretty typical for me, with the exception (now that I'm on P2,) that now I'll have some fruit for an afternoon or evening snack, bran crackers with hummus in the evening, or I make myself mini-pizza on a whole wheat pita for dinner. I generally save bread or crackers for my evening meal or snack. Most of the time, I stay pretty low-carb during the early parts of the day, when my willpower seems stronger. Then, at night when my carb-snacking urges hit, I have some options and I don't torture myself.
I also love the SBD Living snack bars and use those quite a lot (I can find them very cheap here - at a closeout store, usually.) I frequently have a snack bar and a string cheese for breakfast. I am not a huge egg fan and it's more convenient in the morning when I feel rushed.
If at any time I feel too hungry or grumpy or just want an extra snack, I always allow myself to have unlimited extra vegetables.
Good luck! We're here for you. Don't be too hard on yourself and don't judge yourself by your scale alone. Sometimes it won't budge and sometimes you'll drop a lot really fast. But the whole time, you're improving your health!
ReplyWelcome Dawna!!Some days are going to be so rough but just stick with it!!We're all here for you!!
ReplyThank you for your quick reply. I am going to stick with it for sure. Thank you for the average day example. It helped me confirm i was doing it correctly. You are right about the scale. It is enough to drive someone crazy i suppose : ) What if i want to stay on phase 1 longer to lose more weight ? or would you reccomend phase 2 after 2 weeks? Thanks again!
ReplyDawna, Welcome to this blog, which I think is really great! There is such a wide range of people, body shapes and sizes, age ranges, etc.!
My question to you is how much do you need to lose? If you need to lose 20 lbs. or less, you will not experience the rapid weight loss promised in the book. This has been my experience because I have to lose only 20 lbs. I am in the middle of the 4th week of Phase II. I've lost 5 lbs. total (it was 8, but I had a setback after 2 restaurant visits last week-end!) In Phase I, I lost only about 2 lbs. a week, which is healthy weight loss on a normal diet plan. People who have more weight to lose, who have a lot of belly fat, and for whom this plan is a dramatic change in their eating lose much faster. In my family, my husband, daughter, and I are all on SBD. My daughter and I are losing 1-2 lbs. a week, and we both have 20 lbs. or less to lose. My hub, who is much more overweight and has a "gut" has lost much more rapidly. What I have noticed is that my belly is much flatter because starches tend retain water and bloat you. Even after the first week, I had pants that I could zip comfortably that were tight before. Both my daughter and I feel the shape of our bodies is changing. We also both exercise. She is a lifeguard at the Y, so she swims, and I walk 1 1/2 miles per day and do either yoga or pilates 2-3 times a week and some light strength training. Both of us were already doing these things before SBD. That's the other thing -- if you do work out, you may be gaining muscle, which is heavier than fat, but your body will start to look different, despite what the scale says. Also, if you are on an exercise program, you might want to do Phase II, where you are getting some carbs early in the day before you work out, but cutting them out in the evening. Everyone's needs are different. My husband is like Crystal -- he likes protein early in the day and his carb "treat" later. I'm the reverse -- I need my cereal and fruit in the morning or I feel sluggish, but couldn't care less about carbs after 5:00. We ought to be in a textbook about gender, different body types, eating styles, etc. in one family!
Although my weight loss is not rapid, I know that I am eating in a more healthy way and doing something good for my body. I can see Phase II of SBD as a life long enterprise. When I go to the supermarket now, I leave my coupon wallet at home because 75% of what I buy is fresh food, not packaged (except for bagged salad veggies and frozen veggies -- expensive, but a lifesaver for the busy dieter!)
Replythank you! I am glad i found this blog cause i have all these questions and no one to ask. Well i never really thought about how much weight i was trying to lose would probably be slower for me too. I started just regular diet and exercise in January of this year at 174lbs and in 3 months i was down to 160 in which i am still now ( i took a few months off strict diet) i still am 160 and i am 5 ft 8in so i just want to be 150 so i am only trying to lose 10 more lbs. but it seems as if this plateu is going to be a hard one to get over cause as of today still only 1 lb on phase one and this is day 8. I will continue the rest of the week and then just up my exercise and go on the phase 2. I will keep you postd on my battle.. : ) but i do feel better and i am proud of this healthy step. I do now understand it is a lifelong change not just a couple months of the year. Thank you for the reply.
ReplyDawna,
It seems to me that most of us didn't get the result that the book reported. However, it seems to be steady weight loss if you stick with it.
I think most of us have even gained a little on and off, but it goes away. And it gets even harder the less you have to lose. Don't give up!!!
We are all here for each other. It's great!!
ReplyThey say not to stay on phase 1 longer than 4 weeks.Anymore than that is harmful to your body n/c its not enough nutrition really
ReplyJust got home from having Mexican food. I was pretty good. I got cheese-stuffed poblano peppers. I ate the peppers & cheese and the beans but I left the rice on my plate. I had *1* tortilla chip only.
Mexican restaurants are so tricky - what does everyone else order? Fajitas are so expensive (2x as much as all the other entrees, typically,) that I don't order them.
I totally felt like I *deserved* a cheat/treat. I've been so good all week and the stupid scale hasn't budged. I'm stuck. I was convinced I'd cross the 50 pound loss mark this week but it just didn't happen.
ReplyI order a salad usually when I eat mexican.With shrimp and chicken.I try not to get tortillas I will eat alot.
I think I gained a couple pounds but I dont care.Im really sick right now and feel like im going to pass out.My insides hurt and I dont know why.Im in loads of pain and just want to sleep for days.
ReplyGood Morning Ladies,
Today was weekly weigh-in. I should know better than to get on the scale durring my period. The scale says I gained 5 lbs. I know that can't be fat!!! I have been riding the lake every AM. A full circut is 8 miles. And at night I either ride again with my hubby or we play tennis for 2 hours. I should just throw the darn thing out the window.
Good news is I put on a pair of shorts I bought last summer. I can pull them off without even unbuttoning them.
Have a great day!!!
ReplyI feel as if I've been on the "lost week-end" foodwise. I went to visit my folks for their anniversary and went out with my sister and her husband to this barbecue, blues club. Well, you can't eat healthy barbecue! I did have sweet potato fries instead of french fries, but that didn't help much, I'm sure. It was so much food, I couldn't finish. But the next two days, I really suffered with indigestion, not having eaten that much grease at one sitting in a long time. I didn't even gain any weight back because I was running to the bathroom every hour. It was a relief to go back to my veggies and fruit, which settled things down.
Dawna, you are about normal weight for your height, so weight loss may be very slow for you. My daughter is 5'9" and around 170. She's having the same results -- very slow loss. You may not even need to lose, just tone up and lose the "belly." Beieve me, after the barbecue, I felt as if my belly looked about 6 months pregnant, and it was 2 days of good SBD eating before it flattened out again.
Anyway, I felt so lousy it discouraged me from eating that way again.
I think Mexican and barbecue are probably the two hardest things on this diet. I usually get a fajita salad and don't eat the tortilla it comes with. Sushi, authentic chinese (not the fried wings, sweet & sour, etc.)with veggies and meat and poultry, Meditteranean, or even American (steak and vegetables but skip the potato) have all worked for me in restaurants.
But on another note, I was the "third wheel" with my sister and her husband, and some English guy tried to pick me up at the bar! He was only 40ish, and I'll be 50 this year. That hasn't happened in a long time. When I do go out "stag" or with female friends, the men who are interested are usually 60+. Of course, I explained that I had a hubby and 3 grown kids back home.
ReplyI am so tempted to go hop on the scale right now. However, I know I weigh more at night. Better to do it in the morning on an empty stomach/bladder.
I'm so frustrated with my progress. I know, I know - it's not just the scale. It's easy to tell other people that, but it's also easy to look to the scale for validation for myself.
*Sigh*
Positive points:
Ooodles more people are asking me about my weight loss these past couple weeks. It's now become really obvious.
I can wear clothes I haven't worn in ages. Even though I haven't had any really dramatic losses in the past few weeks, I can now wear my favorite pair of jeans again, which I couldn't do even 2 weeks ago.
If a waiter seats my group at a booth, I don't have to worry about being able to fit. (Still not brave enough to try amusement park rides.)
Exercise isn't as daunting as it once was. I still do not like it but it's not awful.
I have more energy in general, but most noticeably in the mornings.
ReplyI shared the above blog entry with my fitness coach tonight and she said, “A woman on a scale is weighing her self esteem.”
Just something to think about.
Hope you're all well.
BS3: Hope you're on the mend.
ReplyThat scale comment is so very true! sad but true! But like you said above. It is easier said than done. Everyone is looking from some sort of justificaton of working hard at something that sometimes seems impossible. Motivation is key for sure ... in my case i need some! : ) I am working on that. Hope everyone is well.
ReplyMuch as I would like to deny any link between my self-esteem and the scale, I officially crossed the 50 pound loss mark this morning and boy am I excited!
I feel cute today!
ReplyYou go girl!!!
What an accomplishment.
Self esteem is such a huge issue. After 44 yrs I still can't figure out how to get past it. Most of the time I feel OK as long as I have clothes on, but don't put me in front of a mirror naked!!! I have to wonder at what point I will cease to care anymore. 60? 70??
I think we should all be proud of who we are on the inside first. As near as I can tell all of you are extrordinary women. Scale be dammed!!!
Have a great day.
ReplyHello
I'm starting SBD tommorow and having been scouring the supermarkets all day for suitable food. I have a mean sweet tooth and know this is going to be the hardest part. Does anyone know what suitable sweets are available in the UK? I'm waiting for my book to arrive, so I'm kinda using the internet a lot at the moment getting food lists etc and everything seems to be US based. Are any sugar free sweets under 75 cals suitable??
ReplyI'd be really grateful if someone could offer some advice as I really want to be sucessful with this diet. I've tried Atkins, Zone, Weight Watchers, Slim fast, Slimming World, Rosemary Conely, British Heart Foundation, Cabbage Soup and any other you would care to name !!!!
Watch out for sugar free goodies that are made with white flour. Those seem to be everywhere. No sugar, but still, nutritionally without redeeming qualities.
I like SF gelatin, fruit-flavored ice pops, and especially fudge pops. Those should be pretty universal, I think.
Welcome, by the way. :)
ReplyWow, 50 lbs. is a milestone. You should be proud of yourself!
I think it's OK to be proud of our progess, but when we get to the point when we're micromanaging and hopping on the scale every day (or more than once a day), I guess there can be a problem. Sometimes, we lose sight of the big picture when we focus on small setbacks. That's when we start cheating -- oh, I gained 2 lbs., so what difference does it make, I'll eat that box of cookies, chocolates, whatever. Instead, we have to look at what we have accomplished.
ReplyThanks I'll look out for the hidden flour, guess I'll have to start reading labels more closely in future.
It's great that there is a message board like this, you all seem to be really supportie of each other and are all doing really well on SBD. It's fab that there are people out there who understand the struggle of losing weight and diets.
ReplyWelcome Ceri-Ann,
Glad you found us. This has been a great support system for me. What a great group of women( and Tim if he is still out there)
As far as sweets, I found fudge cicles made with splenda. About 60 calories, but some carbs. Not really supposed to have them on phase one, but if you can't help yourself they are not a bad option. But do check out the labels. Those sneaky little carbs are everywhere!!
Hang in there.
ReplyWell the first day seemed to go well although I did seem to obsess about food, what I was having and when I was having it. I'm hoping that as I get more used to the diet and the foods to eat I will become a little less obsessed.
Have found SF Jelly to statisfy my sweet tooth as well having a can of CF D Coke. Hoping this will keep me on track for now.
ReplyI'm not sure if the SF jelly you're talking about contains actual fruit, but that might be something to check on. Though, really, I cheated like a fiend with my low-carb ice cream, even right at the start.
You will feel like you obsess over food. I still feel like all I think about is food. Planning, cooking, craving, substituting, explaining to my friends why I am not eating X, Y, and Z with them... etc.
ReplyIt doesn't say it contains fruit, I think it's what you guys call Jello (?),It's the wobbly chilled stuff, whereas Jam is the stuff you spread on toast and that your Jelly, I think anyway!!!
Day 2 went a lot better today and my book has finally arrived so I can make a bit more sense of it all now.
I have so much to lose though that I'm thinking of maybe staying on Phase 1 for 3 weeks to really try to lose my carb cravings and get a good weight loss behind me to keep on track.
Got my first test tomorrow of a girlie shopping day with a lunch. Not going to drink any wine will just stick to sparkling water, and hoping to have a main course of salad with no dressing and maybe some chicken. A test on day 3 is not ideal but if I can stick to it this early on maybe there is hope for me after all :)
WELCOME MELANIE
ReplyAww - you're allowed to have dressing. Sometimes, I'll get it on the side and just dip parts of my salad in it. You don't have to dump it all on.
I, too, have a lot to lose. I started in March at 318.8 pounds (144.91 kilos.) I am now down to 268.2 pounds (121.91 kilos.)
I've gotta say, if I'd been forcing myself to choke down dry lettuce this whole time, I'd have given up by now. I think it's the indulgences that make it workable/keep me sane!!
Good luck with your lunch!
ReplyOh! Jelly = gelatin
I get it now. You're right - most people here call it Jello. But really, Jello is a brand name.
A couple weeks ago I made this and it was a nice way to change things up a bit for desserts:
1 small pkg SF gelatin - any flavor
1 C boiling water
mix until gelatin is dissolved
stir in 1/2 C cold water
stir in 2/3 C SBD-friendly vanilla yogurt
mix thoroughly
pour into serving-sized cups and chill
I also made the ricotta cheese version of this dessert, but I don't like the grainy texture of the cheese. Yogurt is much smoother.
ReplyHi everyone,
I'm 22, 5'3 and 125 lbs. I would ideally like to be 110-115. For losing 10-15 lbs, do you think I would see a much lowered first two-week weight loss since I dont have that much to lose? Also I am a very avid exerciser (I work out six days a week, alternating 1-hr weight training days with 1/2-hour cardio days). WIll keeping up that regimen be impossible during the first two weeks? I'm afraid to stop exercising because I have a very slow metabolism that might slow even more with the weight loss.
ReplyWelcome Melanie,
The answer is YES!!! You won't see the 8-15 lb weight loss reported from the book. It is alot harder to get rid of that last 10 lbs. The program is still a good one.
In the first two weeks you might find you energy level drops off, but activity was still possibly for me. It was much better after the first week.
Have a great day
ReplyHey jodi,
So does this mean phase one would not be that important for me? If I just skipped to phase two would that still generate a normal 1-2lb per week or is the first phase vital to the second phase?
ReplyHi Melanie, Welcome to SBD! I, too, have a lower amount to lose, and the weight does come off more slowly if you are close to what would be a healthy weight for your height. At 5'3" and 125 lbs., you are already at a healthy weight, so those last 10 will come off slowly. My goal is also around 115, although I'd be happy at 120. I started with 20 lbs. to lose, and did the 2 weeks of Phase I and now am on my 3rd week of Phase II. I lost about 8 lbs. so far, and it's been over a month. My husband, who is much more overweight, has lost 18 in the same amount of time. If you are an avid exerciser, you might want to even start on Phase II. Although many people experience greater weight loss in Phase I, I didn't experience much of a difference -- the same 1-2 lbs. a week in both Phases. What I did find is a change to my body shape, a much flatter belly from eating fewer carbs. Phase II keeps the carbs to early in the day, when you need the energy most. If you are someone who has a real issue with carb cravings, though, it might be useful to do Phase I. I did Phase I and was still moderately active, working out every other day, and walking a mile and a half a day. But you need to make sure to eat all the meals and snacks, or your energy will lag. One thing to be careful of, since you are active and already within a normal weight range, is eating too little and putting your body into "starvation mode", where your metabolism will slow down and hold onto the weight.
ReplyHeh, I've found if I eat carbs too early, I overdo it by nighttime. I save carbs for my evening meal or a late snack, typically. But then, I've not had the low energy issues a lot of people seem to have with SBD. Maybe it's because I have so much to lose that my body reacts differently.
I don't think the official plan says when to eat carbs, does it?
ReplyMelanie,
From what I can tell there is alot of debate about phase one. But if you read your book, it talks about reprograming the way your body deals with carbs.
What I found was that I didn't lose that much in phase one, however, when I went to phase two I saw more weight loss. I like to think it was because I was deligent durring the first phase. Also, going to phase two was a treat after having so little carbs for the two weeks.
I started at 145 lbs and after 5 weeks I am down to 135. At 5'4'' I am in the middle of ''ideal body weight'' but I have a very small frame. my goal is 125.
I quess my advise would be to try it the way it's written. This might keep you from going overboard too soon. And know that 1 to 2 pounds a week is a good weight loss. There is no quick fix. Just good old fashion hard work. It will pay off.
Keep up the good work!!!
ReplyI've been on this diet for 16 days. In the first week I lost 7 pounds, but in the following week i started gaining weight. Only about a pound and a half, but what concerns me is that I have been following the diet, and not really over eating. Ive been excercizing every day. Yesterday i added some carbs back to my diet, i had 2 pieces of whole gain bread and an apple and i gained 2 pounds! It might have been over doing the "slowley reintroduce carbs" thing but 2 pounds?
I'm not sure why i can't lose any more weight any suggestions?
I didn't really have that much to lose. im 15 and i weigh 165. I'm wondering if this diet is better suited for older people with more weight to lose?
Also the book talks about the diet tageting stomach fat, but i've never really had much of a belly, it's more in my legs.
I'm getting really discouraged. help!
ReplyWelcome Katelyn,
Your'e not alone. If you have some time, you might want to go back and read some of the blogs. Seems that most of us have gained a little at some point. Especially those who are within 20lbs or so of their goal weight.
Don,t let it get ya down. It will come back off.
I try to only get on the scale once a week. Only in the AM. The average person weighs 2 pounds heavier in the afternoon than in the AM.
Just keep plugging away. You found a great support system. There are alot to wonderful woman with great advise to help here.
ReplyEven though I have a lot to lose, the scale sometimes goes in the wrong direction for me too. I think it's normal. If you stick to eating healthy, it should be fine. Just because you've put on a couple pounds doesn't mean you're done losing.
I carry most of my extra weight in my hips and thighs. And even though this plan says it targets belly fat, I've done OK with it.
ReplyCrystal, I think everyone's body chemistry is different. My husband who is diabetic and a major carb craver is still eating eggs every morning because he is afraid if he eats the carbs early, he will be out of control later. I find it helps my energy level to eat them early and I can easily skip them at night. Although the book doesn't specify when to eat them, the meal plan menus for Phase II do seem to include carbs in the morning meals, snacks, and lunch, but not in the night meal.
Katelyn, it is hard to judge how much you need to lose if you don't give your height -- how tall are you? Perhaps you should go on one of those BMI calculator sites and find out if you really are overweight and by how much. Also, you are only 15 and probably still growing. My own daughter grew at least another inch after age 16, and her figure really "filled out" if you know what I mean. She is 5'9" and around 170 and following the South Beach Diet, but she is 18 now and has stopped growing.
You might need to talk to a doctor about whether you really need to be on a diet, and if so, what kind of diet is nutritious and safe for your age. Even Dr. Agaston has said that young adults and children should start with Phase II of the diet, which includes modest amounts of carbs. http://transcripts.cnn.com/TRANSCRIPTS/0310/25/smn.02.html. It is always a good thing to eat more healthily, but gaining a couple of pounds here or there is probably not a big deal at your age. Also, as you know, girls and women put on weight at certain times of the month, sometimes as much as 3 lbs. a week before their periods, so the weight could be unrelated to your diet. Moreoer, if your weight problem is in your legs, perhaps it is your excercise level, not your diet that you need to work on.
ReplyHate to be a busybody, but it's the mother in me. I always worry when I hear about young girls dieting unnecessarily.
Hey everyone!!!Hven't been around in a little bit I was kind of sick and I didnt know what to do with myself.I actually did not gain.I am now 37 pounds lighter.37 pounds!!!!Im so excited!!!This week was great.I ate great which I know sounds wierd.I have finally found things I like to eat and some sort of routine.I eat carbs early and for lunch but not after 12 or 1.Sometimes 4 depending on how late I work/take lunch.I literally bring food for a week to work.It annoys everyone but who cares right???I treat myself once a week to something fatty but its small so I dont addicted to anything.I feel awesome.That wedding im going to is in one week.My Calvin Klein dress looks good.This is the best Ive ever felt!!
ReplyI wish I could bring food for a week to work. On my floor, we have about 150 people sharing 2 refrigerators. It gets ugly sometimes.
Does anyone else use the fiber supplements like the book suggests? You know, to help with the "full" feeling?
I have been doing this for quite a while, and I think it helps me but lately the extra fiber makes me uncomfortably gassy. I know it's not an attractive conversation topic, but it's seriously uncomfortable and I wondered if anyone had any suggestions for dealing with it or if any brands seem to have less of a gassy effect than others.
ReplyI'm actually 5'6.
Replyi need to lose about 15 more pounds
This is the easiest diet ever. The book said you would lose between 8 and 13 lbs. in the first two weeks. Well, I lost 13 lbs., and was only hungry the first couple of days (that may have been just as much psychological as physiological).
I followed Phase I 100%. No carbs, no sugars including fruit and fruit juices, no corn and no potatos. The one time I got stuck at a McDonalds on the road, I threw away the bun. I had two eggs for breaksfast every day. For variety, I made scrambled, omelletes, fried in olive oil spray, or hard boiled. Low fat cheese for a snack. Fish, meat or poultry for lunch and dinner, with a huge salad. Lunch was often the leftovers from the prior night's barbecue). I also sucked on 15-calorie sugar-free Popsicles (not mentioned in the book, but why not?
At the end of three weeks I lost the 15 lbs. I wanted to lose. I am not a stickler for details, so I don't really pay that much attention to Phases 2 and 3. Essentially, I eat whatever I want, but much more of the good stuff and much less of the bad stuff.
So I still will go to an Italian restaurant. But instead of eating five pieces of bread, a salad with blue cheese dressing, Fettucini Alfredo, a beer and a piece of cheese cake, I'll have one piece of bread, a salad with oil and vinegar, a poultry or meat dish with veggies, a glass of wine, and yes, I will skip the cheese cake.
This diet really is a "piece of cake" (I still eat cake, but smaller portions). And I am never very hungry.
ReplyWelcome, Eric. Guys usually have more success with SBD. My husband has made essentially the same changes that you have, and he's lost about 18 lbs. I've lost about 8. Giving up the beer is huge, as is cutting out the pasta. Congratulations on your will power!
Katelyn, I guess about 15 lbs. lighter would put you at 150, which would give you a BMI under 25, within normal range. I would go easy on cutting out fruit and all whole grains, though, because of your young age, and because you are active. We have started buying "light wheat" bread, which is whole wheat bread with half the calories (usually the slices are smaller), and we have that for sandwiches, so you still get the convenience of eating a sandwich, but half the calories of regular bread. Most brands make a variety of this -- Peppridge Farm, Country Kitchen, etc. -- our supermarket even has a generic brand. It's not bad toasted, either, with a little "I can't believe it's not butter" on it.
ReplyLast night I bought my first loaf of bread in ... 5 months? A whole loaf of bread is a lot for someone on this plan. Since it's just me eating it, it'll take forever!
I have been buying whole wheat pitas and making little mini-pizzas on them.
A sandwich is a big step for me. I'm a little scared. ;)
OOOh! I have tomato soup - I could make grilled cheese and tomato soup!
Woot.
Replydoes anyone know if you can have fat free cool whip in stage 2?
and is there ANY ice cream you can eat?
Replysugar free perhaps?
The Cool Whip brand has 2 varieties that carry the official green-blue dot of South Beach Diet approval. I think it's the Lite and the Fat Free varieties.
I think the official plan does not specifically allow ice cream, but I have been eating the no sugar added kind all along, even in Phase 1. I only eat a small bowl. I don't measure it, but it's between 1/2 and 1 Cup. It's kept me from quitting.
Also, don't forget sugar free fudge pops and popsicles. Even DQ has no sugar added fudge pops. They're very good.
It's been a while since I've consulted the official book. I should probably do that.
Replyim making the cauliflower mashed potatoes right now. im a little skeptic since i LIVE for mashed potatoes, but who knows it might surprise me.
ReplyWell, you're pretty ambitious, Katelyn. I'm one of those cooks who avoids anything with a food processor because it's too much work to clean up. But, I tried them, and they were pretty good. My boys liked them, too, and they are not veggie eaters. I used frozen cauliflower and microwaved it until it was really soft before pureeing it.
I had my first real ice cream last night in about a month. It was at an ice cream parlor, and the portion was way too much (typical of most restaurants). It tasted pretty good, but I couldn't finish. I also had terrible heartburn all night, like an elephant was sleeping on my chest. I had tried some Hood lowfat frozen yogurt last week at my parent's house, and that was OK. But everytime I eat anything fatty or rich now, I really regret it later, not because I feel guilty, but because I just don't feel well. It's happened 3 times now -- once at a gourment restaurant, once with barbecue, and once with ice cream. Has anyone else had this experience? I actually feel better eating "on plan."
ReplyIf they are good for you, let me know the secret. I tried making them and they were a disaster. No amount of butter buds or FF half and half improved them.
ReplyI just used lowfat milk, no cream! I also added cheese. Maybe that helped.
ReplyI made this stuffed cabbage roll casserole tonight and it was pretty amazing. I used super lean ground beef, substituted beef broth for the water and brown rice for the white rice, used about 2 cups more chopped cabbage than it calls for, and added a chopped red pepper.
Because I used brown rice, I had to simmer the sauce/beef/rice mixture about an hour instead of the 20 minutes the original recipe calls for.
ruralwritings.blogspot.com/2008/02/cabbage-roll-casserole.html
This is so good - and even with the extra simmering, much less fuss than traditional cabbage rolls. Also, would be Phase 1 friendly if you omitted the rice. I don't think the rice adds a lot to the final product and it would be fine without it.
ReplyOh, I didn't use the sour cream, either. I was trying to recreate a sort of nostalgic flavor kinda like the cabbage rolls my mom used to make. We never used sour cream on them.
ReplyGood Morning All,
Weighed in yesterday. Down three pounds!!! Happy about that, but I have to admitt that with all the workouts I have been doing I should be a rail by now (don't want to be a rail). ie: yesterday went for a 2 mile walk with my dogs, came home and got on my bike, rode 10 miles. Played 1 1/2 hours of tennis last night. My husband is afraid I am getting obsessed!! I just have too much time on my hands right now.
If anyone needs some added insentive, just watch the olympic athletes!!!
Have a great day
ReplyI went shopping at the outlets with my daughter this week-end and bought a pair of white Ann Taylor capri jeans for $9.99, size 8, that make my butt look awesome. I got on the scale today, and found out that my total weight loss total is 10 lbs. now! I am halfway there, and thinking about taking those old summer clothes out of the attic!
ReplyRosemarie,
Congratulations!!! We are neck and neck. I am half way there too. Feels good doesn't it??
I think you and I have had about the same rate of loss and gain. So it gives me comfort to know that we must be doing it right.
Have my physical tomorrow. Firt one in 6 years.(Bad girl). I'll let ya know how the lab work turns out.
Have a great day
ReplyKatelyn:
ReplyI'm curious how your cauliflower mashed potatoes turned out.