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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I am on day 2 of phase 1 and i feel so sick! I feel like i may vomit at any min, thought i may just be really hingry so i had some soup but i couldnt stomach it. Is this normal? I don't have a lot of weight to lose, just 8 pounds so should i go to phase 2 or stick it out and it will get better?
ReplyWelcome Lottie,
Yes, what you are going thru is normal for some. It will get better. But don't let it go on too long. I don't think vomitting is part of the plan. If thats whats going on, you may need to try something else.
There are lots of other diets in the sea!!!
ReplyI've been on the SBD for two and a half days. I promised myself I wouldn't get on the scale for a week, but I just couldn't resist. After only 60 hours, I have lost 6 pounds! I know the weight probably won't continue to come off so fast, but I am excited by the results and I hope to continue to lose the weight. Thanks!
ReplyWelcome Kelly,
Congratulations!!! We are all in this together.
ReplyHi all, I just took two pairs of capris I couldn't get into 2 months ago, and they fit! One pair Calvin Klein rolled up jeans, size 8, and one pair Lees dark denim, size 6P (although Lee jeans are generously cut -- those of you who want to "vanity size" this is the recommended brand). I feel great!
Jodi, I'm interested in your numbers. I have high cholesterol (around 220, with LDL around 170) and am due for a check-up in the fall. I'm wondering how the diet will affect my cholesterol because of the eggs, or if the positive effects of weight loss will counteract it.
Lottie, I had a day or so of nausea on Phase I, but it did pass. If you feel really bad, just start on Phase II and have the carbs early in the day. With only 8 lbs. to lose, you will not experience the rapid weight loss effects of Phase I anyway. Some people's stomachs do not do well with all the proteins -- it's a big adjustment. Also, make sure you are drinking enough water and eating breakfast and all the snacks Agastson recommends (2 per day). If you are skipping breakfast and not eating anything but a salad with a little protein in it for lunch, you will be sure to either vomit or pass out.
I did not really notice a difference in rapidity of weight loss between Phase I and II, but I also had a smaller amount to lose. People who have to lose over 20 lbs. do better in Phase I.
Kelly, your results are pretty impressive. How much do you have to lose?
ReplyGood Morning Rosemarie,
I'll let ya know. Keep up the good work !!!
ReplyI started my mom and myself on the SB Diet in January. I finally decided enough was enough and went for it. My mom, 62 years old, was having many health problems from heart disease to pre-diabetes and horrible osteoarthritis. She was not able to get around and has been told numerous times she needed 2 total knee replacements. My mom was well over 100-150 pounds overweight (don't know for sure, she won't ever disclose her weight!). My mom was in horrible pain and suffered greatly with the arthritis and circulation problems, which she self medicated with her nightly glasses (several) of wine. Exercise was not anywhere in the picture. I felt like I was watching her slip away. Yes, my dad and mom are together, but dad does not cook and does not know too much about dieting. I live 5-6 hours away from mom and dad, but we talk on the phone daily. When I finally saw mom during Christmas I knew we had to do something. I invited mom to come stay with my husband and myself for a few weeks after Christmasa to "help with the grandkids (5&2 years old)". My ulterior motive was to start the SB Diet with my mom and myself. I too, needed to lose a bunch of weight! I had researched the diet and read the books and I was ready! I explained to mom what we were doing and why and got her the books as well. She read all of the books and decided it was time. She is a very intelligent lady that was just making poor choices.
Flash forward 8 months...
We are now in August. I personally have lost 70 lbs and am maintaining at a healthy weight of 155 pounds. I am 5'8" tall.
As for Mom, her blood sugar levels have been in the normal range for the past 3 months. She no longer drinks ANY alcohol. She is able to get around without any type of assitance. This is huge! She actually went in and shopped at Mervyn's for the first time in 10 years!!! The normal routine was to go to Mervyn's or where ever, leave Mom in the car and then come back out. That was the extent to Mom's outings. The circulation in her legs is MUCH better. The swelling is now minimal. Drum roll please...She has lost approximately 100 lbs and still losing!!!
I feel like the South beach Diet saved my mom's life (and probably mine as well!).
I highly recommend this diet to all! Good luck and may you have a healthy life!
ReplyWhat an incredible success story! I'll show this one to my husband, who is also diabetic, and for whom SBD has been a great lifestyle change.
ReplyAmy,
Just a side note. For every pound we lose, it takes 4 pounds of pressure of our knees. So your mom has taken 400 pounds of pressure off her knees. Incredible !!!!
ReplyThis is very strange math. How does that work?
Is it because it's 1 pound of pressure on each major bone in each joint?
ReplyThat's incredible! I will pass that on to her. She still cannot exercise much, but is sticking to the healthy eating and is now able to move around with a lot less pain!!! I guess taking 400lbs off of the joints has helped :)
ReplyI am curious: how does everyone keep their food costs under control?
It seems to me that even shopping at non-mainstream stores, I am ... well, eating myself out of house and home. I only have myself to shop for. I don't eat at restaurants nearly as much as I used to. I used to go 3 or 4 times a week and now it's maybe once.
I buy produce cheaply at farmers' markets when I can. I watch the meat section for the "manager's special" cook-it-or-freeze-it-tonight markdowns. But still, it seems I'm spending SO MUCH MORE on food than I ever have before.
I'm buying nearly everything fresh and cooking from scratch. I plan well and waste almost no food. I always thought whole, natural foods were supposed to be cheaper, since you're not paying someone else to prepare them, but that does not seem to be the case.
Anyone have any super-nifty-thrifty SBD shopping ideas?
Especially you, Amy, since you've been doing this longer than most of us (anybody on here start SBD before January?) Way to stick with it!
ReplyOne of the many things I have learned with this lifestyle is that eating healthy costs more! When I first started I made sure to follow the recipes in the book and did not stray from suggested menus. this was pricey! After about a month or so I realized 2 things...first, my kids were not thrilled with the new "diet" dinners. And second, it dawned on me that I now had all of the knowledge of how and more importantly WHY South Beach works. I was able to come up with easy low sugar, low fat recipes that my whole family could enjoy. For example my quickie tortilla pizzas.
From here, I started planning out 1 week menus at a time with at least 2 nights designated as "left-over" nights! This has actually helped cut grocery costs. I could shop once a week and stick to buying only what was required for the week's meals. I can now post a menu on the refrigerator for the week and pretty much stick to it. I work full time, so I am totally into fast, easy, healthy and leftovers.
My husband and I have found that buying the prepackaged SB snacks, dinners and bars are a great way to eat quick and healthy when you are in a hurry, but they are extremely harsh on the pocketbook!
If you plan on tackling this lifestyle you should just go ahead and budget more for groceries. I have to say, it is worth it!
When I have more time, I would like to post a comment about how this lifestyle has helped my 5 year old's temperment. He is a different kid now...don't worry, I'm talkin' in a good way :)
ReplyI can only imagine! Cutting out most of the sugars and processed foods in a child's diet has got to do wonders for his moods and attention span!
Yeah - I love the tortilla &/or whole wheat pita pizzas! I feel like I'm treating myself and they pretty much have built in portion control - unlike a whole pizza ordered from a local shop.
I am like you - not following the recipes in the book. I tend to refuse to even attempt anything with more than 5 ingredients anyway and most of the recipes are very complicated, even though they sound good. I do find that I browse cookbooks & food blogs like porn now, though! But, I get a lot of good ideas and find ways to use them with the SBD guidelines in mind (fiber, fiber, rah rah rah!)
For instance, when I make a big pot of chili, I usually add a whole (1 lb) bag of frozen green beans. It adds lots of low-calorie, high-fiber filler (and I feel like I can have a larger helping without guilt because it's loaded with so many veggies!) It takes making it this way a few times to get used to the way it looks with all the extra green, but it doesn't affect the chili flavor much. I usually freeze individual portions after the first night, then I have easy portable lunches for work.
Below is a great site for SBD recipes (if you haven't found it already) and this section promises & delivers Easy South Beach recipes with 5 main ingredients or less (with photos!)
kalynskitchen.blogspot.com/2005/04/easy-south-beach-recipes-5-main.html
Starting weight 3-10-2008: 318.8
Last weigh-in 8-13-2008: 266.8
...I love this group. :)
ReplyIt's not just the cost of food either. I have noticed that my water bill has gone up as well, due to the increased pots, pans and dishes.
I guess if you compare that to medical bills from poor health issues, It's worth it.
Speaking of... Rosemarie, I got my labs back.
chol total 129, trigs 48, HDL 55, LDL 64, Blood sugar 96, hemoglobin 15 My doctor was impressed. I have eaten a ton of bacon and eggs so go figure.
Just waiting to get Pap results back. I have a history of cancer, so I am a little nervous.
have a great day
Welcome Amy and congratulations(mom too)!!!!
ReplyThanks for the labs, Jodi. I am looking forward to my own tests. I've stayed away from the bacon (perhaps 2 strips a week at the breakfast where I teach), but I have eaten eggs almost every day. I hope I can get my cholesterol down below 200 and the LDL below 130. I have a family history of high cholesterol and triglycerides, even though my relatives are normal weight or thin, and we still live forever, so one wonders how much cholesterol and heart disease are related.
I, too, have noted the extra expense of being on this diet. Things have gotten better because all the fruits and vegetables are in season and because I am having two free meals at the school where I teach. Having a salad bar every day is a real luxury!
It is not surprising, though, that obesity is linked with poverty in this country because starchy, fatty food is cheap. Starches are also used to "pad" meals to feed and fill more people. For instance, I could make a spaghetti dinner for about $5.00 for my whole family. Now, I am probably spending double that per meal.
On the other hand, the diseases associated with being overweight are also costly -- in terms of quality of life, and also in actual cost. For example, my husband's life insurance is more expensive because he is over 245 lbs. and has diabetes -- his premiums are more than double what mine are.
ReplyI went to see my father today. I hadn't seen him in over a year. He said I looked like I'd lost a little weight.
He thinks I'm starving myself. He lectured me a bit about my "crazy up & down diets."
I've been thinking about that all night. No one ever starts out on a diet with the intention of gaining it all back, especially since we've all heard about how bad yoyo dieting is.
My question is this: For those who've tried & failed other diets, or who've succeeded briefly only to gain it back, what do you think was the flaw in the plan? What do you think went wrong before, and how are you combating those issues now?
ReplyHey everyone!I flew off the radar once again but well I suppose no one notice anyway heh.Anyway Hi Amy welcome to the group!!!!Sorry Im late with that as usualy.Jodi and Rosemarie Im glad you guys are doing so well and Crystal I heart you :)
Anyway!!I buy food for the week.I make a meal plan and I stick to it.And as I said before I bring my breafast/lunch for the week to work.No one eats my food b/c its healthy lucky me!I check all the papers before I head out shopping and make a list of what supermarket has what.It usually works for me.I spend on average 35-60 a week on food.Some weeks I dont buy anything and spend like 4 bucks on lunch at Whole Foods.
As for the question you posed above Crystal,I have myself never been on an actual diet until now.I never wanted to be b/c I have/had no discipline and I knew I wouldnt stick to it.My fear of gaining it all back has actually left me.I know im on track and feel great about it.For me it was all about timing.My friend and I were discusiing last night.If we had seen the pictures of how fat we were before we lost like 20 pounds we woulve killed ourselves.So that being said people have never seen me lose so much wieght so they havent put me down yet. Well some people do but now I ignore them.
Todays the big day!! The size 14 dress is ready to be worn and im going to wear it with pride.Ive lost 41 pounds and im proud.
ReplyHi Crystal. I think all of my previous attempts at dieting failed becuase I thought of it as a "diet". With SB I think of it in terms of health and lifestyle. With SB I rarely thought about my appearance and concentrated on my health status. I have never been one to worry too much about how I look, but I do have to admit, I am liking the compliments that have started coming my way. It's just icing on the cake. Personally, I just love the way I feel!
ReplyShallow moment number 3-millon courtesy of me.Saturday was GREAT!!People didnt know who I was.Some asked my brother'Wheres you sister?''I was sitting across from him!I sat next to my mom and everyone would say hi to her and look at me so confused.Then it would dawn on them and then its ''Oh my god you look different''.Seeing someone who bullied me in HS looking stupidfied,best part of the night!
Does anyone else get this funny reaction when someone asks how you're shedding the pounds and you say SBD?They always say two things a)they could do it b/c they would die on phase 1 and b)diets never work.One of the lovely people I know told me that she'll be there with a piece of cake when I gain it all back and im crying about all the time ive wasted on SBD trying to be healthy.How rude!!I know I shouldnt care but why do people have to be so skeptical?Woman are torn down by no one but ourselves.We cant ever congratulate each when we're trying to do better for ourselves.Not this group of course b/c we all understand what support means.
You all are awesome.Have a great monday.Hope everyone had a great weekend :)
ReplyHi Everyone!
I started the South Beach Diet yesterday again. I tried it about 8 months ago and did Phase 1 for a week with no cheating. I did lose about 8lbs that first week, but I ended up stopping and not going back on it. I have the book and I invested in three different SBD cookbooks, but I have yet to use them. I won't be able to use them for another month because I am away visiting my family and I don't have access to them. Anyway, I also feel "weak" and I had the worst night ever sleeping lastnight. I even dreamt about having stomach cramps and then I woke up at 4 am because I felt so bad. It was actually painful. I got up and ate some low fat cheesestrings and a tablespoon of no sugar peanut butter and a few glasses of water. We don't have a whole lot of stuff in the house that I need to be eating on this diet so I'm going to go out tonight and get some good groceries. When I'm on this diet I also starve myself till I find the right foods because I know if I eat something with sugar or high in carbs I'll stop doing it. When I'm on it I really need to stick to it. I love sweets.
I am very active and in my early thirties. I'm almost 5'6 and 143lbs. I play ice hockey and do other sports and I love the outdoors. The thing is, I have carried weight around my middle for I don't know how long. I've never been over 150lbs and as far as I know at 150 I would have been at the end of the weight range for my height. So basically, I've always been in a "healthy" weight range for my height according to the height weight charts out there. I did some research today and it's the first time I've seen a chart for different body frames. Small, Medium and Large. For the medium and large frame I'm now in the right catagory and when I was 150 I was in the right category for a large frame. I would say I'm a small to medium frame though. I don't really understand the BMI's because even though I'm in the right weight catagory and I'm athletic I still carry around excess weight around my middle and not just a little, naked it looks like a lot. I know this is probably tmi, but I have serious hang ups about it. I hate looking at myself. The other thing too is, you can't tell with clothes on. Most people thing I weigh way less than I actually do. I hide it well and I don't appear like I need to lose any weight. I'm sticking to this diet so for once I can feel better about myself. I'd like to get down to about 120lbs. I just don't get how I can be in the healthy weight range and still have so much weight around my middle.
ReplyI want to puke! I have tried every diet in the book and this one seemed reasonable. But I am on day 2 and I feel like I want to vomit. So much in fact that I do not even want to eat. I really cannot make sense of this feeling. I am not hungry, but I am sweaty and clammy and just really feel like my legs are limp noodles. Describing my symptoms to people they keep askign em if I am pregnant and I say NO I AM ON A DIET. This seems so extreme to me. I have never felt this way on any diet...even Atkins. What gives?
ReplyHi Rees. My mom experienced the same thing. She said she honestly thought she wasn't going to make it! I think her issue was she was in an extreme "detox" state. She was a carb addict. After the 5th or 6th day she felt MUCH better!!! If you can hang in there you will see yourself feeling better in just a few days...and yes, I know, some times a few days feels like years! Good luck.
ReplySounds like carb withdrawal. I found that lowfat dairy helped me a LOT in Phase 1. Also, you're allowed to eat beans, which are a high-fiber, low-fat carb-y food. I'd suggest having some beans &/or dairy.
Or, if Phase 1 is making you miserable, skip to Phase 2, especially if you don't have a lot to lose.
If you're miserable, you won't stick with it. Better to move on to Phase 2 if you need to.
ReplyI know! :( and my mother and bf are doing it and having a tough time, but not like this. I was on WW and successful (63 pounds down) until I got relaxed. Now I gained back maybe 20 and I wanted something new. But I think that counting my points on WW and eating the South Beach foods is the best bet for me. I cannot explain how sickly I felt for 2 days. There were moments of enjoyment (when I was eating) but in between, I felt like I was dying. I don't want all the crap, but I do need my fruit and some bread. But I learned a lot by reading the book. I will hopefully change my eating for the better and lose some weight without feeling deprived and or sick to my belly!
Thank you for you support.
ReplyHi Everyone
I stuck to P1 for my two weeks, eat loads, spent loads on food and ingredients to try to cook some of the receipes in the cookery book, felt healthy and lost 12 lbs. Then I had a birthday and I thought one glass of wine with lunch would not hurt, then another, then I thought a slice of cheesecae would not hurt, then more wine. . . . I ended up having a lot of wine and then next day had to feed my hangover. I have now spent the last 2 days just hoovering up any food that is in the cupboards, biscuits, cake, chocolate, pizza, crisps you name it I have eaten it within the last 48hours!! Arrgghh I feel like I have undone all my good work and I now feel that I should start again at the beginning.
The worst thing is clothes were feeling looser, I was feeling better and I thought that I could keep it up, now I feel like a complete failure and back in the yo-yo dieting cycle that I have spend the last 10 years trying to break!!
I suppose that it does happen from time to time and I intend to get back straight on the plan tomorrow and this time NO FAILURE. I suppose the key is not to beat myself up but remember how well I was doing.
This site and all your messages are helping me to stay positive, especially when looking at how well you've all done so thank you all ;)
ReplyIt would be impossible to gain back much weight in only 48 hours. Don't stress out about it too much.
I went on vacation in June and had a whole week of eating junk and I recovered just fine. I went back on Phase 1 for a week to recover from 1 week of junk foods. I also didn't weigh myself for a week after I got home so I wouldn't get too discouraged. As far as I know, I might have fluctuated a couple pounds, but they came right back off.
Just get up tomorrow, fix yourself some eggs and be proud that you're back on track. Also, once you're back into the swing of things, you might wanna consider binge-proofing your cupboards a bit. Sounds like you've got a lot of temptations lurking in there to lure you over to the dark side.
Welcome to the group!
ReplyGood Morning All,
Isn't it funny how we have all had similar reactions.
To those of you just starting, welcome and hang in there. It does get better.
I have to confess that I have been so afraid of carbs after P1 that I probably haven't been eating them as much as I should be at this point. And today I feel weak and have some nausea. This is week 7.
Even though I have been strict and very active, the scale is going up and down. Only have about 8 more lbs to go.
Does anyone know how much a body can fluctuate in a day???
I mean come on, I can have a great work out and be 4 lbs heavier the next day. That stinks!!!!
I need a plateau breaker.
Have a great day.
ReplyHi all. Have you all read the newest book, The SB Diet Supercharged? I have to admit, I need to be better about excerise, but this book is great about explaining the benfits of an interval workout! For those of you that are plateaued out, this would probably break that plateau for you! I found it very interesting how a 20 minute interval workout can be of better benefit than an hour training at 60% max heart rate. Just something to think about. Have a nice day!
ReplyThanks Amy,
I'll have to check it out.
ReplyBuenos Dias Los Chicas Picantes!!!
This isn't SBD(actually it is?) but im going back to college.I guess losing the pounds has helped me make decisions.My fortune yesterday said that ''Happier days are definitely ahead for you,struggle has ended.''It was amazing when I saw that.Im scared but I registered and next week Im starting.And all these years I thought I would never go back.I feel like I can accomplish anything.
ReplyI decided two years ago to go back to college to get a degree and change my career.
It was the best thing that I have ever done, it is actually more fun as an adult and you gain more from it as you are mature enough to learn from your experiences.
I now graduate next month and have been lecturing in colleges for 2 years and I love, love, love, love, love it so much that I am starting another degree in Sept!!
So good luck with going back and remember NOTHING IS IMPOSSIBLE
Reply; )
The body weight can fluctuate by 2.5 lbs a day, which is why you should always weigh at the same time everyday, unlike me who tends to weigh whenever I remember. The best thing though is to weigh weekly. I have found that I can weigh in the afternoon and be 2lb heavier than the morning.
It may also be due to the time of the month and water retention.
ReplyThank you so much Ceri-Ann!!I agree I think school will be much better for me now that Im older.I wont be as intimidated and I will appreciate the learning expierence more.
Also I only weigh myself once a week.Maybe twice when Im being neurotic.I dont even have a scale in my house im too obsessive.But its always at like 5pm on Fridays.Which is so late but thats alright I guess.I know I might be lighter in the morning.
Replyhello i am on day 9 on the SB diet and it was recommended to me by my endocrinologist. I stared at my weight at 202.6 and i now am at 193.8 (over 8 lbs) at day nine :) whitch i like but.... this is my problem at first i could eat everything on the menu and prepare the meal for the day, but now the menu in the book doesnt seem interesting to me and i get nauseated, any suggestions?
ReplyUse the basic SBD principles and make your own menu. If the book says eat lowfat cottage cheese for a snack and you feel like peanut butter & celery - go for it.
Don't let the book tell you what you HAVE to eat and when.
If you think whipping up some taco toppings and wrapping them in lettuce sounds good, then do it, even if the book says you're supposed to eat walnut-crusted rosemary chicken (or something else equally daunting to prepare.)
My dinner tonight: SBD Friendly homemade cole slaw & half a bowl of baby lima beans. Because that's what sounded good!
ReplyTotally agree! When I first started I was so good about doing everything the book said. That is, until we all became nausiated and everything just started sounding disgusting!!! Then I started doing what Crystal said and we were all much happier and able to stick to it! I'm always searching for easy SB friendly recipes. The book is great...the recipes leave something to be desired!
ReplyThank goodness i cook ALOT!I actually didnt follow any recipe in the book.I just looked at what I can and cannot eat and went from there.My mom made some things but I didnt like it that much.
ReplyTonight's crazy, off-menu dinner:
2 oz beef jerky
more homemade SBD friendly cole slaw
Fire Roasted Tomato & Olive Oil Triscuits & Roasted Red Pepper Hummus
Dark chocolate for a treat later...
ReplyIs anyone else bottom heavy??I feel like its taken the last two months for my thighs and butt to catch up to my wasit/arms/etc.Everything else got MUCH smaller.And then my thighs only got a little bit smaller.Why is that??Does anyone know any exercise for the bottom half?Yesterday was the first time I noticed a significant difference.Now my pants look extra baggy.Thank goodness wide leg pants are in right now ha.But seriously,should I be doing more lundges?(I spelled that wrong sorry?.Thanks in advance for any tips anyone can give!!!
Have a good day chicas!!
ReplyBS3,
I know how ya feel. Thats where my last 8 lbs is. I have been taking my measurements this whole time. The twins where the first thing to go!!! Then my waist. My hips have been the slowest. For some reason the ba-dunk-a-dunk is the last thing to go. I wish I had a full proof way to make it go away, but I don't. I have been told that lunges and squats are the ticket. Yuck!!! I think riding my bike has helped some.
Amy,
In the supercharged book how often are you supposed to do the interval training? And are you supposed to alternate with weights?
ReplyYes, you rotate between interval and weights. I believe he calls it interval training/whole body workout. It is an every other day thing. He has tailored workouts depending on your Phase. Again, I prefer making up my own. Good Luck!
ReplyI just started phase I 6 days ago and I've already lost 4.5 lbs. but I'm so fatigued that I can't even imagine working out. I have fibromyalgia and this diet has made my pain and fatigue worse. I'm willing to stick with it because it seems fairly healthy, but my concern is that if I don't work out while I'm losing the weight, I'll lose a lot of muscle. Does anybody know if this happens with SBD the same way it happens with low fat diets?
ReplyHi all, I just came back from a week's vacation at the Cape, no Internet. We were good most of the time and did eat plenty of veggies, etc., but of course, there was cheating. I ate one slice of pizza one night. On two other nights, hubby and I each had a beer, pancakes one morning, and we split a fried seafood platter on two occasions (in pre-SBD days, we would have eaten the whole thing ourselves). Also had ice cream 3 or 4 times. Despite the cheating, I gained only 2 lbs. probably because our cottage was walking distance from everything (uncluding ice cream, infortunately), and we never used the car all week, just walked, even for minor groceries and the newspaper. That is the way the Europeans live, which is probably why they're not fat.
I also realized that I was overly critical of my body. Here I am hiding my extra 10 lbs. in little skirted tankinis, and I see women in way worse shape than I am wearing much less. I had avoided one of my skimpier numbers until late in the week, and my hubby and daughter said they still liked that one best!
Anyway, since I gained only 2 lbs., I decided to stay on Phase 2, I had promised that if I gained back 5 or more lbs., I'd go back to Phase I, but I think I can knock the 2 lbs. off with diligent Phase 2. I dread going back to Phase I because of the nausea I have read you all complaining about.
One thing hub and I noticed -- way more abdominal bloating and gas when eating lots of off-plan foods.
For JL, who is new to the program, one of the benefits of SBD is a flatter abdomen. That's where I noticed the weight loss first, even after only a couple of lbs. I found that if I do a daily 10 minute pilates type ab routine and stick with the diet, I actually have some nice definition around the rib cage -- this is with only an 8-10 lb. weight loss.
ReplyThanks Crystal and Amy for the feed back :) . I have another question i am at day 14 now of phase one and i have gained 2lbs , should i stay on phase one or go to phase two?? I deffinatly want to lose more weight. or should i increase the exercise? I feel good that i have lost weight but i feel thats it not enough ! frustrating...
ReplyI would take a closer look at what you are eating on phase one if you have gained weight during this period. You should definitely be losing during phase one. Make sure you are sticking to the main concepts of meal/snack/meal/snack etc. If you are weighing every day, this could be your problem. Weight can fluctuate a couple pounds day to day depending on many things. Weigh once at the end of each week to keep from getting discouraged.
I would probably stay on phase one a few more days and make sure you are on the right track.
Now, when you start phase 2, be prepared to plateau or gain a pound or two the first week or two while your body adjusts. This is always the hardest part...seeing your weight stagnate for a bit, but don't get discouraged! Weight does start coming off again if you hang in there.
Good Luck! Stick with it!
ReplyThanks Amy! I guesss I have been weighing my self alot like everyday, i will have to do it once a week. I have decided to stick with phase one a little longer, and increase my excercise to 1 hour.
ReplyI am just starting day three. I have already lost six pounds (which I have been attempting to lose for the past few months through eating relatively healthily and exercising). This morning is the first time that I have woken up with an appetite (normally I was never hungry when I woke up, but apparently wanting to eat soon after you woke up is a sign your metabolism is working.) I chose this diet because it makes sense form a biochemical standpoint. So far it is really working for me.
ReplyWhen I started the diet, I photocopied the pages in the book that lists the foods that are allowed and not allowed. Then I brought this to the store with me. I bought some foods that my mom had recommended including sugar free popsicles, sugar free jello and pistachios. These have really helped calm the cravings I have had. I like my carbs, but my cravings for sweet and salty have been a big problem for me. According to the book you can have up to 75 calories of sugar free candy, jello, fudgcicles and popsicles.
I went out last night and technically slipped by having dried, sweetened cranberries on my salad, but I only ate a few and still lost another three pounds.
I really recommend this diet but also recommend reading the book which includes sample menus, guidelines, recipes and more.
Good Luck
I stopped at the secondhand store tonight and spent $4.26 on a new pair of jeans and a top in my new, smaller, temporary size. It felt good. Besides, I've given away so many of my too-big things I have almost nothing left I can wear to work.
I've been forgetting to eat at night. I am hungry/snacking all day at work, but then when I come home, I frequently forget to eat dinner. Gotta work on that.
Most days I really do feel sort of like I'm in a competition to see who can eat the most vegetables. Most days I feel like I'm winning.
ReplyA bad week. My daughter went off to college, and hubby and I were both blue. We did well at lunch at her college, which offers salad bar, stir fried veggies, made to order wraps, etc. She'd have to try to put on the freshman 15 there!
But our hotel was right near a diner and a Dairy Queen. You can't eat diner food without eating mashed potatos, and the Dairy Queen got some business from us, too. I'm not an "emotional eaters," but having my baby girl leave home is a big transition.
That 2 lbs. I put on over vacation is now 4.
I have a terrible cold, and feel I should go back to Phase I, but have been eating chicken noodle soup for 2 days, and no, I'm not picking out the noodles, few as they are. I'm hoping that the weight will come off now that I am eating more like a normal person and not like a gluttonous pig since the cold has take the edge off my appetite, anyway.
ReplyI spent a good portion of yesterday poking around in thrift stores with my aunt, looking for clothes that actually fit.
I really thought I was a size 24, but my aunt, who was shopping with me, kept encouraging me to try on smaller things. I ended up buying 2 pairs of pants that are size 22 and 2 pairs that are size 20!
Yay!
Happyhappyhappydance!
ReplyCongratulations! I love that feeling. I had bought a lot of pants too small...when I was too big...and ended up hiding them under the bed so i wouldn't get depressed! By the time I remembered I had done this and fished the clothes out, I was too small and the the too small clothes were too big! I was only disappointed for about 1/100th of a second, or a Michael Phelps win at the olympics :)
ReplyI am just getting over week one and I did fine until I went camping Thursday night with my sister and my 11 year old niece. My niece is thin and my sister isn't. They never eat healthy. They eat a lot of chips and things like that and niether will touch anything that isn't white when it comes to breads. It's also kind of hard to cook different meals for everyone when you have one stove top and things like that too, so I just ate what everyone else ate. Also, my sisters boyfriend came to our site to visit us one day and brought chocolate chip cookes (homemade). The other thing too is, I'm home visiting my family and everyone makes fun of me for being on the South Beach Diet. I try and tell them it isn't really a diet, more of a health regimen and a lifestyle change. I'm also one of the thinnest family members other than my niece, so they all wonder why I'm "dieting". My boyfriend also hates tofu and tomatoes and hummus and a lot of the healthy things I like. I'm very discouraged and the 6lbs I lost this first week already is back. I suppose most of it was water weight anyway :(
ReplyOh, JL, I know what it's like when nobody seems to be on board with your decision. Of all my umpteen diets, this is the only time I feel like I have any support. Between blogging and posting here and ONE really supportive family member, I am doing OK this time.
There are little things you can do even when you're faced with eating "what everyone else is eating." If they're making sandwiches, eat the filling only - no bread. Don't feel guilty, even if you're throwing the bread out. It's not good bread anyway, if it's white bread - it's just junk food. If there's pasta, just eat the sauce and meat and don't eat the noodles (unless they're whole grain.) People may be a little irritated but they should understand after they start seeing your progress.
A friend of mine told me something a few weeks back when I mentioned feeling mildly guilty about wasting food - I thought it was brilliant. She said "you can either waste it in the garbage can or waste it on your body - either way it's more than you need."
There are usually a few SBD friendly elements in every meal - fill up on those, or at least you can pick around and avoid the biggest offenders.
Also, I'd suggest using the SBD snack bars & meal bars, if you like them. They're portable and can be stashed in your car. I know they're marked as Phase 2 & 3 only, but I have to admit I started using them in about my second week, which was still P1. They did not slow me down.
The biggest trick: don't quit.
There are setbacks and camping, picnics, potlucks, birthdays, etc - all special occasions where we are faced with lots of junk food options. These things will always be there. Just make the healthiest choices you can with the options you're given. If this means you have to monopolize the veggie tray at Aunt Suzie's cookout, then do it - and feel good about how well you're treating yourself!
ReplyJL,
Don't be discouraged. You are taking care of your body, so ignore what other people are saying. Also, you probably didn't gain the whole 6 lbs. back. I have been challenged twice this month. We went on a 1-week family vacation, during which I did cheat a few times, and my husband and I also went this week to take my daughter to college, and we ate diner food and Dairy Queen one night. After a few days of being back home and eating "on plan" again, the few lbs. I put on came right back off. Don't weigh yourself after a "cheat" day or week-end, but wait a couple of days after you are back on-plan. Remember, some of the weight you have gained back is also "water" from white carbs and sodium in processed food, so if you drink lots of water and wait a couple days to weigh yourself until you're detoxed by healthier eating, you'll find those lbs. will come off.
Right now, I'm having issues with hubby, who now that he has cheated a few times, is really going off plan a lot and not taking his blood sugar (he is diabetic) every day. He is on Phase II, but I don't think even Phase II includes a big bowl of cereal and two pieces of toast with jam for breakfast, or a container of leftover pasta for lunch, even if the pasta is organic. It is hard for me to have only SBD foods in the house because I have two teen-age boys, although we do avoid junk food, we still have bread and pasta, but organic or whole grain, still a carb is a carb. But now, hub is just eating the first starchy thing available, even if I have salad in the fridg. I now realize what a carb addiction is.
For me, SBD is cosmetic -- I've lost 8-10 lbs. and want to lose 10 more so I can be a petite size 6 again. But for him, it's a serious health issue. A month ago, he said he felt better than he had in years on SBD, now it seems the immediate gratification that the food provides is more important. When I comment on what he is eating, he tells me I'm being a nag and controlling. He sees his body as his own business, but with 3 kids, 2 in college, I think it's the whole family's business. Help!
I feel as if I don't need a diet adviser, but a marriage therapist!
I also have one more thing I need advice on. I think I am getting a bit too "regular" from splenda and artificial sweeteners. I'm also on a dissolvable allergy med that has artificial sweetener. The trouble didn't start until I had the allergy meds, which I usually don't react to, but I need it to survive ragweed season. It is really starting to be troublesome to run to the bathroom all the time. How bad would it be to have that teaspoon of sugar in the only cup of coffee I have all day?
ReplyI can't drink it black --- yuck!
What about stevia? I haven't tried it, but I've heard it's good and I believe it's a natural sweetener - not a chemically altered "substitute" for sugar.
It's super-sweet, and from what I've read it's very low-carb.
ReplyHas anyone here ever tried it?
I started the South Beach Diet on 6/30/08. I weighed 256 at the time, and had tried EVERYTHING with no success (OBVIOUSLY!). I have always been heavy, so I had accepted that I would always BE heavy. That's just the way I was meant to be--no point in wasting my time on failed attempts at a fate not intended for me, right?
That was pretty much the way I felt.
Until I read this book.
At first, I was skeptic. I've never been able to stick to a diet plan, and I live a fairly sedentary life. I didn't see success as a possibility, I was always doubtful and scoffed at any testimonials that seemed to good to be true--I truly believed the hype was just that--end of story.
As a single 23 year old with a full-time job, I don't have a lot of time for cooking, so to be honest with you, the meal plans in the book stayed words typed on paper and never reality on a dish--at least not in my home. I basically just shopped according to what I COULD have, and went from there. Phase 1 makes sense to me, though I know a lot of people don't think it's necessary, it serves several useful purposes. It DOES kill the cravings and it DOES encourage you with the rapid decrease in numbers on the scale--you know that's the ultimate reward. Anyway, I started out just keeping it basic with Phase 1, which I stayed on (a little loosely, I'll admit) for about 4 weeks. I lost about 16-20 lbs in that time. All I did was ONLY eat the things I was "allowed" to, I made it a goal to drink at least 2-3 liters of water per day (something I NEVER did--8 oz. a day was a lot for me!), and I started walking at least 15 minutes out of my hour lunch, sometimes another 10 or 15 minute walk later at home. I didn't see any difference in how I looked, but I weighed less, and other people were noticing. Phase 2 I started adding in new things I was allowed to, based on the list. Kept up the same walking routine, sometimes not as diligently as I should have, but averaging about the same each week.
In 2 months, I have lost 32 lbs on the South Beach Diet.
I do not feel hungry or deprived, I do not even WANT that old junk I was eating before. I feel so great about my new health and fitness that I have no desire to revert to old ways. Granted, I have a long way to go still (another 40 or 50 lbs), but I really feel that I will reach that goal rather quickly because of the South Beach Diet.
It really doesn't feel like a diet at all, I even get upset when people say "on a diet", because you're not, it's not like that at all.
I am truly a firm believer that if you read the books and make the decision to do it, and stick with it, any and everyone that does will be successful and lose weight.
I have TERRIBLE will power and self-control, I LOVE cakes, cookies, ice cream, pastries, BREAD--and I mean LOVE in a big way!!--yet I was able to easily transition myself into the South Beach lifestyle, and I don't miss anything about my old eating habits.
It's easy to be doubtful--I always was--but I have to bite my tongue now because I am truly amazed at the results I have gotten because of the South Beach Diet, and I thank God for Dr. Agatston because he really has changed (IS changing!) my life.
If I can do it, anyone can--believe that.
YOU CAN DO IT!!!!!!
ReplyHi Mazer, I always love to hear these life-changing success stories. One question -- are you male or female? I don't see a lot of blogs from guys and think seeing such things would be supportive for my DH. It seems as if guys think diets are for body-obsessed women who want to compulsively control their eating. Whereas SBD is really about changing your lifestyle after Phase I.
One thing about exercise -- I've heard lots of people, my hubby and daughter incuded, say "Oh, walking every day is not enough to take weight off" and then, they do nothing! But if you are going from doing nothing to some form of activity every day, you are clearly burning some calories and increasing your metabolism, even if you're not running a marathon. A lot of the "all or nothing" mentality is what keeps us doing basically nothing and staying where we are! So, I commend your exercise efforts, Mazer!
Yesterday, we did well. We had our 1.5 mile walk and ate grilled lean pork loin, salad, and zucchini for supper. I also have a big bar of Hershey's Dark Special, and we allow ourselves 2 squares for dessert, which is the 75 calories for a treat. It satisfies our chocoholic cravings. I do hide the bar, though, afterwards because I can have my "fix" and stop, but he can't. My weakness is salty and crunchy -- chips, pretzels, etc. , so I don't keep those around at all!
He finally took his blood sugar this morning after not doing it for several days -- it was 86, very good. Sometimes seeing those numbers really helps.
I am now down 11 lbs. from my starting weight -- 8 more to go and I'm "done", but I know I'm never really "done" as I want to eat healthy for the rest of my life. Everytime I have gone off plan, I have felt physically awful -- gassy, nauseous, and sluggish.
ReplyHey everyone!How are things going??I just started school and has been crazy!!I haven't wieghed myself since the wedding I went to which was about 3 weeks ago.So I have no clue where I am!Which I know is bad but for once I sort of dont care.I know I have lost alot more judging on how I look and how people really dont recognize me lol.I walked to school from work.Its an hour walk.I dont have time to exercise three times a week but I figure thats a good alternate right??
ReplyWhat I meant is the three nights I have class I can't exercise b/c I get home so late so walking to class is my alternate exercise :)
ReplyWhew. I should know better than to weigh myself at night by now. I weighed 7 pounds more this evening than I did on Friday morning.
I'm going to remember this the next time I'm tempted to "just hop on and see" because "what could it hurt!?"
I'm not recording this weigh-in. Forget it.
ReplyThat is a cardinal sin! Never weigh at a different time. This is how we lose people! Ignore the weigh in and take a few days off from the scale. Visit her again in a few days...in the morning! All will be forgiven.
:)
ReplyThis is a great site. I just started the SBD yesterday and am feeling pretty good, not starving (just a little tired in the afternoon). It is hard for me to cook all of the meals because I have a newborn and work full time. I can probably make 3-4 home cooked meals for bfast, lunch and dinner but then need to eat on the go the other times. As long as I follow the foods to enjoy/avoid list think I'll be ok and still lose weight?
ReplyI really am hoping this will work, need to lose about 30 pounds gained during pregnancy. I tried SBD a few years ago but didn't lose anything (think it's because I only had 10 lbs or less to lose and didn't really need to start with Phase 1). Comments/feedback appreciated!