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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Day 2:
ReplyWeight = 199.5
I'm very hungry today!! For breakfast I scrambled 2 eggs and had 2 slices of canadian bacon with veggie juice. Morning snack was 2 slices of RF cheddar and some almonds. For lunch I had another veggie/tuna salad with broccoli, tomatoes, mushrooms and artichokes and some greek vinagrette dressing; jello for dessert. Afternoon snack was a hard-boiled egg - note, that's a lot of eggs in one day! It all was very tasty but it left me feeling...not satisfied I guess. I'm already wondering what I can do with last night's leftover chicken for dinner and what to put with it so that I feel full. Ah well, such are the hazards of dieting! On a better note, last night I took a 2 mile walk and it was a beautiful evening to be outside with my dogs and my husband. Not very nice here today so I guess I'll do some weights and...ugh...sit-ups. :) Hope everyone is hanging in there!
Day 3:
ReplyI'm starting to wonder if I'm the only person on the SBD these days...anybody out there?
Well, I'm on day 3 of phase one now and the egg epidemic continues! Breakfast was 2 hard-boiled eggs with some celery/pb, a light string cheese and veggie juice. I had 15 almonds for a morning snack and a shell-less/cheese-less taco for lunch; also LOTS of water today. So far, so good; I'm not feeling hungry or lethargic but I do have a bit of a headache which I've tried to get rid of with some peppermint oil. The challenge for the rest of today will be getting myself to exercise tonight, especially after I convinced myself I didn't need to last night. I find that the most difficult part of exercising is just getting myself to a place to do it as all I want to do at the end of the day is go home and relax. Has anyone found a good routine for a busy schedule? Dinner tonight will be stuffed peppers and salad with the usual fudge lite for dessert. Yummy! If anyone has any pointers for me on how to give my plan an extra boost I would really appreciate the input. I hope everything is going well for everyone else; I can tell you that I've tried a million and one diets and have never felt as calm or capable as I do this time around and I truly think that discussing it (even with myself in this case - lol) has been a HUGE help! We are in this for our health, happiness, etc and WE CAN ACHIEVE OUR GOALS!!
Day 4:
ReplyWeight = 197
Still on track and feeling very good about that!! There has been a lot of temptation in the office this week in the way of chocolate cake and frosted sugar cookies, taco dip and more but I'm proud to say that I did not give in!! Woke up this morning feeling awful physically, very tired and with a borderline migraine which just started coming back - this almost made me cave and try some bad carbs and sugar to see if it would help. Breakfast was...drumroll...eggs! Yep, 2 eggs and 2 slices canadian bacon with a veggie juice. No morning snack but lunch was a leftover stuffed green pepper from last night's dinner with a LF string cheese and a SF jello. LOTS of water. I haven't really exercised since Monday and do not feel motivated whatsoever to do that when I get home tonight either. Dinner will be tilapia with a heaping of green veggies - asparagus, green beans and broccoli. Oh- I also had a fudge lite this morning so I guess that could be considered a morning snack, oops. I will of course have one of those for dessert tonight too. On a brighter and more encouraging note, I will be trying a new breakfast tomorrow of mock french toast to get out of the egg rut and I'm actually really looking forward to that. I'm a little worried about falling off the wagon over the weekend when I'm around the house and not necessarily busy with other things but I hope that with my newfound dieting ease all will go well. Best wishes to everyone on their dieting journey!
Day 5:
ReplyWeek one has been interesting and has definitely had its ups and downs. Last night I went home and pigged out on celery w/hummus and mock french toast which I tried b/c I found the recipe and was super excited about a breakfast option that was NOT eggs! Really good actually and had it for breakfast this morning as well. I also had 2 tilapia filets and a salad last night - wow! Today consisted of the mock french toast, a vanilla/fudge bar (LF/SF), 1/2 avocado, 15 almonds, a stuffed pepper and another fudge lite. Yikes!!! While all the food is technically okay, I think we can all see that I went overboard. Dinner tonight will be more tilapia and more salad - it was really delicious! Had some very exciting news today so I'm thinking there may be a forbidden alcoholic drink in my future as well... My new exercise plan is set to start this weekend so maybe, just maybe, if I stick to it I can make up for that alcoholic blunder. Going into the weekend I am feeling okay today, I think I'll be busy enough to not think about processed carbs and sugar constantly. I sure don't feel any different and I know I don't look any different; that is a very depressing thing. However, I know this can work and it is a lifestyle change to better my health as well as my self esteem and it just takes TIME. Until next week...keep on keepin on!
Day 8:
ReplyHmmm...I have to admit that while blogging was helpful at first, it's lost it's luster since all I seem to be doing is talking to myself. Oh well, here goes one last time. I fell off the wagon. I climbed back on. Over the weekend I drank a few beers, ate a couple onion rings and tortilla chips and then...PIZZA. Oops. Well, I'm not perfect and the important thing is that I'm now back onto the "good" foods list. For dinner last night I had some tilapia with broccoli and a salad - it was so good!! This morning I had 2 eggs scrambled with mushrooms, 2 slices of canadian bacon and a veggie juice. Over the weekend I ate some more mock french toast which is really really delicious! I had a SF jello for a morning snack and nothing since, I just don't feel hungry yet. Dinner tonight will probably be a salad with some chicken and pepper strips with hummus. Tomorrow is my weigh day when I'll see whatever damage has been done or, hopefully, any progress that's been made. Good luck to all!
When your body gets used to something, and one day you just take it away, you are bound to feel discomfort. Drastically reducing carbs after having them as an integral part of your diet before is like a smoker waking up one day & quitting smoking.
I say we have to give some to get some...2 weeks of reduced carbs has indeed enabled me to stop craving cake & sweets and other high carb things.
i am on phase 2 and including healthy carbs like fruits, bran, brown rice etc.
a diet is a lifestyle change of eating differently.
and 2 weeks discomfort (if any) is nothing in a diet that can produce lifelong benefits and results. (if one is serious about losing weight & being healthier.)
Phase 1 (Induction phase) does have a purpose. It tests your discipline & will and enables you to know if you are serious enough to permanently change.
ReplyDay 9:
ReplyWeight = 195
Week 2 is definitely easier than week 1; I feel very much in the groove even though I had a little road bump over the weekend. I'm not having any cravings and have found an amazing snack - I highly recommend sliced red peppers with spicy three pepper hummus, it's delish! For dinner last night I had greens with navy beans and light raspberry vin dressing (yum, that stuff is good) with a string cheese and the red pepper/hummus combo; it was very good and very satisfying. For dessert I had a SF popsicle which also helped my sore throat. Breakfast this morning was mock french toast with 1/2 c. 1% milk, 15 almonds for an a.m. snack, red pepper/hummus with a few pistachios and 4 slices RF cheddar for lunch. I'm having a raspberry green tea crystal light as I type which is very enjoyable because it's got antioxidants, can still count as part of my water consumption and tastes great. I really feel like I'm getting the hang of this lifestyle change and it feels good! Don't get me wrong, I'm definitely still looking forward to Phase 2 where I can start introducing "good" carbs b/c I know there will be much more variety in the foods that I eat but this eating healthy thing is not bad at all. I'm sure I will still have an occasional hiccup but I think if you make those pizza nights the exception instead of the rule then you're probably on the right track.
Hey Andy,
ReplyNo man, you are not the only one doing the SBD, I am too and am currently on Day 3, Phase One. I was wondering what you mean by fudge lite because I love chocolate and am looking for a South Beach acceptable substitute? We had Chocolate Ricotta for dessert last night, but I have to admit that the texture is really getting to me! I mean, I am a fan of the occasional cannolli, but damn, every night for two weeks straight? Hells no! Anyway I read this diet blog pretty much every day at this point, and intend to keep doing it for support & encouragement. Are you still doing the SBD, by the way? I notice this post is about a month old...
I am on week 11 (?? I admit I've lost count) of a "Biggest Loser" contest at my work. I have been following the South Beach Diet. I have now lost nearly 28 pounds (27.8!.)
I'm not working out strenuously. I'm only exercising sporadically. I walked a couple of miles a couple of weeks ago. I sometimes climb stairs in my office building on my breaks at work (3 or 4 flights - just enough to get my heart rate up a bit.) I am being generally more active - with yard work, etc.
I'm not feeling weak or nauseated. When I want ice cream, I eat some of the No Sugar Added kind and I did right from the beginning of Phase 1. I don't beat myself up about it too much. It doesn't seem to stall my weight loss.
If I'm having late-night cravings (one of my big weaknesses) I've found that a low-fat dairy fix helps tremendously. A local grocery store sells 1% No Sugar Added premixed chocolate milk, which I find very good and it feels like an indulgence. I think it may be the natural sugars in dairy products that help with my late-night cravings.
2 more weeks to go for the contest at work. 2 winners will win about $275 each. I think I have a good chance at it!
ReplyI've been blogging quite a bit about my ups & downs with the SBD. If you want to check it out, you can find it here:
http://www.myspace.com/wyllo44240
ReplyDay 10:
ReplyYay, more people!! LOL! Crystal, I checked out your myspace page and it was really great to hear about other people's experiences with SBD or similar type programs even though you're way ahead of me in the diet. I'm feeling good again today - no cravings, no hunger and I'm enjoying a great feeling of accomplishment. Breakfast was a little different this morning since I was running really late; I had a string cheese, some pistachios and a jello. The good thing is that it was enough to fill me up and get me to lunch time, I didn't even eat a snack b/c I wasn't hungry. In fact, when lunchtime rolled around I decided I needed to eat something even though I still wasn't hungry. It sure tasted good once I started eating though! I had a salad w/greek vinagrette and navy beans, green pepper strips w/hummus and some smoked salmon. I also ate a fudge lite for dessert. What to do for dinner...hmmm... Chicken, fish, beef? Well, I'm off to find some recipes - have a great night!
I've got it... shell-less tacos -- yum!! Now if only I could add a margarita!
ReplyOh yeah, I totally had a margarita a few weeks ago at a comedy club. I had ordered it before it even occurred to me that I should order something else (hey - it was that night's drink special!)
But, in the grand scheme, one margarita didn't hurt my progress, or not much, anyway. And, I sure did enjoy it. Alcohol is an occasional indulgence for me anyway.
Andy, I gather that what you described above is not your typical breakfast. What would you normally have? Breakfasts stump me the most. Most days, even the idea of eggs makes me nauseous. I usually grab a string cheese & a SBD protein snack bar to eat in the car on the way to work. Or, to tide me over better, I eat one of those in the car and then another one after I've been at work for a little while.
I know, I know - I'm supposed to sit at a real table and eat mindfully, enjoying each bite but... blah blah blah. I live with my sister and her girlfriend and we don't share meals or even talk to each other much. So, basically, I eat alone. Eating alone bums me out, so I do other things while I eat.
ReplyWhat is mock french toast? (I found the mock (cauliflower mashed potatoes to be a disaster...)
Replyhi to all..,
iam on sbd phase 1 day 4 feeling gr8 lost 2lbs from day 1 ..i cannot eat eggs and meat that much i eat chick peas about full 1 bowl twice a day i wana ask are chickpeas are safe to eat that much..!!
ReplyI did some online searching and as far as I can tell, the garbanzo beans should be ok. I suppose it would depend on how BIG the bowl is. I found a Model Menu Guideline that suggests 1/3 - 1/2 Cup of Beans with both lunch and dinner as part of your vegetable intake. I guess they don't count legumes as a starch/carb. Anyone else have info on this?
Here is the site I found it on:
Replyhttp://www.calorie-count.com/forums/post/72210.html#7
Day 11:
ReplyWeight = 194
Well I completely forgot about my blog yesterday and I think that's why I went out for a beer and nachos - yep, I sure did. I thought I'd feel worse about it than I do but really I feel like I'm still making progress and, to be fair, I won't be giving up alcohol or the "bad" food altogether anyway - just about 99% of the time. So no need to dwell on that I guess. Oh, and a real ice cream too. I wasn't actually going to say any of the above but this blog is all about what's really happening in my lifestyle change journey so there you have it. I'm so glad to see other people on here again, it's great to have some interaction.
Crystal, in regards to your questions: no, that is definitely not what I usually have for breakfast but it wasn't half bad! LOL! I agree on breakfast being difficult, I mean jeez, if you don't eat eggs you pretty much have to eat lunch or dinner for breakfast which is not appealing to me either. What I usually eat is scrambled eggs w/veggies and canadian bacon. I really like the canadian bacon but I get soooo tired of eggs. That's when I found mock french toast on a different forum which has tons of different recipes and is a great resource; I'm going to try to find the link and add it in a different post with the recipe below this one. I really recommend the french toast recipe, it is delicious and a great alternative to eggs...even though there are eggs in the recipe! Too funny!!
Anyway, today's good. Completely back on target although I once again ran out of the house late so had a breakfast of string cheese and jello, a morning snack of almonds and I'm eating my lunch now of red pepper strips w/hummus (this is still the most delicious snack!). Tonight we are going out of town for the long weekend and I can already foresee some issues as we'll be cooking out with family and on the road. Cooking out will be easier to manage as far as keeping to the "good" foods but on the road I have definitley not mastered. Any tips? On a really bright note, if any of you have kept track of my weight I've actually lost 5.5 pounds so far during Phase 1 and feel great about that. I know this process will be slow and that I need to exercise more so I'm trying to be realistic about my personal time to weight loss ratio. Well I guess that's it for me too now that you've all got a small novel to read. Have a fabulous Memorial Day weekend and I'll talk to you in Phase 2!!
Okay, here is the link and recipe as promised:
http://www.southbeach-diet-plan.com/forum/index.php
Mock French Toast
4 egg whites (makes 4, sometimes I use only 2)
1 egg (regardless the amount of whites)
1 tsp. vanilla
1 packet splenda (sometimes I use 2)
1/4 c. ricotta (I use more w/4 whites - up to you)
cinnamon to taste
nutmeg to taste
Blend all together and fry like you would french toast or pancakes. You can use butter spray and SF syrup on top if you like. In Phase 2 you could use strawberries and maybe some LF whipped?
Oh, and when you go to flip them they will feel a little flimsy but if you committ to it they will flip w/no problems. Sometimes they still break apart but it's no biggie.
I haven't found a good source on how many of these you could/should eat at one time but I usually have 2. They keep great in the fridge overnight or you could freeze them as well (I haven't tried this but heard it works well). Good luck, hope you enjoy this recipe as much as I have!
ReplyAnd I totally agree on the mock (cauliflower) mashed potatoes - ew, ew, ew!!!
ReplyYeah, the cauliflower mashed potatoes just never had the right texture. They never got smooth enough, no matter how much I whipped them or how much fat free half & half I added.
As a bonus, I had a lot of fat free half & half left over from the above-noted disaster and I discovered that if you whip a bit of it with your scrambled eggs, it makes them super-moist & fluffy! I usually add some milk or some sour cream, but I had so much half & half to use up, I gave it a shot. I can only eat eggs once or twice a week, and if I think about them while I'm eating them, I find them totally disgusting. So, the half & half really helped to improve them! I have started adding a couple shakes of onion powder, too.
ReplyLet me tell you about the dish I brought to share at work today. We had a progressive luncheon. My department had to bring desserts.
2 tubs FF Cool Whip (it has the green South Beach Diet-Approved circle on it)
2 packs SF FF instant pudding (Chocolate fudge flavor)
About 2 cups Light Vanilla Soymilk
mix Soymilk & pudding mix together until it's thickened up & smooth (it will have a slightly gritty texture if not mixed long enought)
gently mix the pudding and cool whip all together (if you stir too engergetically, the cool whip will get runny)
chill & serve!
when I set this out on the desserts table, I put a little card on it explaining that it was diet-friendly (so people who were expecting regular wouldn't be tempted to try it - thus saving it for those of us participating in the Biggest Loser contest!)
But, it all got eaten and everyone loved it and said it didn't taste like "diet food!"
ReplyI was hoping to have lost 2 pounds this week, but instead I lost somewhere near 5. Down 33.4 total since the beginning of March.
My fellow bloggers seem to have retired.
ReplyAndy:
Road food/fast food:
Just about every fast food joint offers some kind of grilled chicken sandwich now. I've found that if you try to order one without the bun, they look at you funny, and they don't know how to package it. So, I order it without sauce, but WITH all the veggie toppings (they tend to leave them off - who knows why!?) Throw the bun away. Initially I felt mildly guilty about wasting it. But really, it's crap food anyway. Bleached flour, sugar, extra fat, etc - no redeeming qualities.
Just about every fast food joint offers some kind of salad with grilled meat (chicken or shrimp.) They offer these items unenthusiastically, but they do offer them. Don't be bashful about asking to read the backs of several dressings before picking one. If anyone looks at you funny, keep it simple and tell them you have food allergies. No one seems to understand self-imposed dietary restrictions.
Wendy's chili = classic. They have sour cream (it's reduced-fat!) to dress it up a bit, and will give it to you if you ask. The beef is technically not super-lowfat, but it's loaded with beans for fiber and the bowl claims it's a low-fat item. If you're on a road trip, you can only eat so many dry chicken breasts! Burger King Chili = bad.
When making ANY special orders, it's best to walk into the store and order at the counter and check your order before you walk away (again - funny looks=food allergies.) Drive through order-takers only hear what they want to hear. It's harder to ignore a special request when it's right in front of you. And nothing sucks worse than trying to wipe honey-mustard off a grilled chicken breast and 2 soggy tomatoes with a napkin while driving down the road!
Hope your trip was good and you managed to feed yourself without too many problems!
ReplyI started the SBD a week ago and I have already lost 6lbs. I really like this diet because I dont feel like I am starving all the time. I think Phase 1 also is a psychological thing, but I also think that it helps lower your appetite some.
ReplyHi All, I'm back. Well...this past weekend and road trip wasn't as bad as I thought even though I didn't stick to the diet at all. I got sick. So I didn't really need to stick to the diet considering I was hardly eating anything. I still had some SF popsicles and some SF jello-o but I also ate crackers and chicken noodle soup. My weight is still down and I'm still feeling like crap so soup and crackers is my go-to meal with tea and LOTS of water for fluids. I'm looking forward to getting back on track with Phase 2 this weekend (hopefully I kick this by then) so that my life can get back on routine. I feel very out of sorts and my eating is just one part of that. Thanks a lot for the road trip tips, I never even thought of Wendy's chili! I'll be back next week when I've actually got some constructive and pertinent information. Best to all of you SBD'ers!
ReplyYes, Wendy's is a staple of road-food, now that I'm on the SBD. I am eating DRASTICALLY less fast food than I used to, but it is good to know what's relatively safe if I am caught out running errands or something and don't have my "safe" snacks with me.
I carry around so much food now. I usually have SBD protein snack bars in my car. I almost always pack chopped veggies and cheese sticks in a little insulated lunch bag to take to work.
On a slightly related note I have this problem at work:
... my office is arranged with many rows of low-walled cubicles. Everyone can see everyone else. There is no such thing as just putting your nose in your work and totally ignoring your neighbors. People are up and down, chittering and chatting all day. My cube neighbor tries to FEED ME all the time! I know she thinks she's being friendly. She knows I'm watching what I eat very carefully. About 2 or 3 times a day she offers me food, drinks, vitamins (!!?) cough drops, etc. Today she offered me string cheese and Atkins shakes (if I had accepted both, it would have been about an extra 250 calories for the day.) She mostly eats healthy things and offers me healthy things, but I really find it distracting, plus I do OCCASIONALLY give in and eat something she offers, just because it sounds good. It's not that I'm hungry. After all, I have most of my food planned & portioned out for the day before I even leave the house in the morning. My goodie bag is packed. I don't need EXTRA food.
I don't know how to just say "Hey Marcy, quit feeding me. Not just today, but every day. Always. Please stop offering me food." I don't want to be rude.
I put my headphones on and totally ignore her unless she turns completely around and demands my attention.
How do you deal with people who are always pushing food?
ReplyMy husband and I both started SB the day after Memorial Day. After 4 full days, we both say we can tell we have lost a little in the waist of our jeans. (I'm staying off the scale, it fluctuates too much and is discouraging. :-)
It certainly helps not to have to cook special food for him that I can't eat. He usually cooks breakfast, we meet at home for lunch when possible, and take turns cooking dinner.
Crystal, I have some advice for your to try with Marcy. A girl at our office who was trying to cut down her smoking so she could quit did the same thing to me, and I wasn't offtended. Another smoker and I would ask "Kris" if she wanted to join us for a smoke break, she sometimes did, but usually didn't. Finally she got to the point where she sent us both an e-mail which said, "I appreciate the offers to smoke, but I am to the point now where I have to say no. Instead of asking me to go smoke, I'll come and get you when I'm ready." We weren't offended, and it worked great. We didn't feel bad about leaving her out, and she didn't feel bad about saying no. Just send Ms. Marcy an nice e-mail letting her know you plan your diet carefully and bring your lunch and snack with you each day. You appreciate her thoughfulness, but some of her treats are too good to resist, and you end up "cheating." Ask her nicely not to offer any more edibles (including cough drops??), but if you find yourself in need of a quick fix, she'll be the first person you call. Sounds much nicer, don't you think? Hopefully she'll get the hint. :-)
Good Luck to everyone trying this diet.
ReplyOy! I'm totally off the wagon now and it's starting to get to me big time! Hersheys milk chocolate and pasta w/ BREAD - yikes! Okay, I need to mentally get back on track now that I'm physically almost back on track. Lunch today was a mix of good and bad - leftover pasta w/ a SF jello. Lots of water still and always. I think a big problem, other than not feeling well, is that I have not restocked groceries for Phase 2. I will be doing that tonight though, absolutely, and expect to have no more issues once this is done. My weight is up a pound and I didn't lose all that much in Phase 1 in the first place so I need to be sure not to spiral out of control. Okay, confession is over now.
ReplyHmm...how do you get people to stop trying to shove food down your throat? I guess you just say, repetitively, no thanks? I don't have that issue but it must be frustrating; I'll think on it some more. Good luck in the meantime and if anyone has some Phase 2 tips for me I'd love to hear them. Thanks!
Well, last week was a GREAT week for me. I felt like I wasn't losing anything at all. I felt like I was snacking all the time and I might be sabotaging myself. However, I was eating healthy snacks (hummus on everything!) and smaller meals and apparently that was a good combination. Lost just over 5 pounds since my last official weigh in.
So, I guess my tip for Phase 2 - snacks!
ReplyHey everyone!!I just started SBD on the 28th.Im doing great,haven't cheated once.Today was rough tho. I wanted a cookie so bad but I didnt get one. The only other thing is the massive headache I got. I thought my head was going to explode!!! I dont have a scale at home so I guess I'll let my clothes do the talking. Can you have sugar free ice cream in pase 1? Is it just me or are you so over eggs?? Im glad I stumbled onto this website. My coworkers just dont get it lol. Is anyone else tired during phase 1? Hopefully I get through my first 2 weeks!!
ReplyCould your headeaches could be from cutting caffeine. The book said it was not forbidden, so I continue to drink two cups each morning. No headaches for me! :-)
ReplyCould your headeaches could be from cutting caffeine? The book said it was not forbidden, so I continue to drink two cups each morning. No headaches for me! :-)
ReplyEggs do lose their appeal very quickly. I've heard other people talk a lot about being tired, dizzy, having headaches, etc. on Phase 1. I lucked out and didn't get that. I think it's gotta be because your body is adjusting and no longer has a steady stream of sugar to burn for fuel.
ReplyI dont drink coffee ever.Im a Pepsi drinker lol. But I shouldnt be drinking soda. I have only been drinking water.12-14 cups a day which I know is excessive but I get really thirsty lol. I guess im just scared to eat or drink the wrong thing. Im really disciplined.
ReplyHey Guys, I have been on SBD for 6 days now so far I have not lost any weight..I eat a lot of cheddar cheese..is that allowed? I have also switched from drinking diet pepsi to diet seven up..i am 5'5 and i weigh 150 pounds..any clue on how i can actually start loosing weight? Also to make up for the energy lost on the diet I take centrum multi vitamins..umm i'd appreciate some feedback on what i'm doing wrong..
ReplyWhen you say a LOT of cheddar cheese... It makes me wonder...
Is it low-fat cheddar? Full-fat cheese could easily sabotage your plans, especially if you're eating a lot of it.
If you're eating full-fat cheese, I'd recommend switching. Many brands make lowfat or 2% versions. I really can't tell the difference in taste or texture. Fat free cheese does have a different (rubbery?!) texture, but is still tasty.
ReplyAlso, the last couple of posts have mentioned soda and I have to say, I have NOT limited my intake of soda. I've lost over 30 pounds in 3 months.
Obviously I'm drinking DIET soda. But, I feel there's only so much you can limit yourself, especially at first. Otherwise, you're going to fall off the wagon altogether if you feel deprived. I have started drinking a lot of the sugar-free flavored waters, too. Maybe a step healthier than diet sodas...? Maybe?
I'd say on an average day, I probably drink 1 or 2 diet sodas. But some days I drink none. And some days I go way over that.
ReplyDiet soda tastes so wierd to me. Its not killing me to not drink soda but I miss juice lol. This diet isnt so bad. I cant wait to eat fruit in Phase 2.
ReplyIf you miss juice, I'd suggest you try some of the sugar-free flavored waters, or the little flavored powders you add to your own water. I love them and drink them a lot at work.
ReplyI am just restarting the SBD with my boyfriend. Last time i was on it was hard for me cause i just couldn't stay away from chocolate. I wan't to make it work this time, but i am just afraid that i will fall off again. I have the worst eating habits and so does my boyfriend but doctor says we both need it. We both need to exercise but i don't know where to start. He hasn't worked out in so long and the only work out i get is walking to work for a half an our. Can anybody help me...
ReplyGive it another shot. This is at least my third try. somehow it feels more like a permanent change. I'm not sure what's different this time.
I have finally come to realize that putting off getting in shape is a bad plan. It's never going to be any easier for me than it is right now. I'm in my 30's and it's only going to get harder from here.
The thing that feels different: I'm not being such a strict disciplinarian with myself. I'm allowing myself some flexibility. It feels more workable long-term.
ReplyI will def try flavored water thats a good idea. I havent gotten on a scale yet but today I wore my favorite shirt and it fits sooo much better than before.Im so happy!!I am so shocked that I havent cheated. I have had any carbs or sugar this whole week. I went to a diner and had egg whites and canadian bacon.My friends were shocked.Im starting to not miss sugar as much as I did the first two days.Ive been working out too.Im so excited.This may actually work for me.
ReplyGreat to hear you're doing so well! More power to ya on the egg whites and canadian bacon. I couldn't do it. I barely like eggs to begin with. If you take away the yolk...
Isn't it sad when our friends seem to expect us to fail... and they're "shocked" when we make healthy choices?
Maybe you'll inspire them!
ReplyI know!! My friends are funny. Its always shocking when you're the ''fat friend'' and no longer want to be. Its culture shock for everyone around you.But they're proud at the same time. I love this blog lol.Its nice to have a support group if you will.
ReplyHello all! Just stumbled on this site and have found some good information!
I have been on the SBD for 3 days now (started first thing Monday along with my daughter-in-law.) We both want to lose about 40 lbs each.
I find I am already sick of eggs, and have only eaten them for breakfast twice!
I listen to the "book on tape" and read somewhere that the actual book has some recipes?? I think that is my problem, I just really don't know yet what I can and can't eat. I understand the big no-no's, sugar, bread, potato's etc. But, what about the SB snack bars?? Are those appropriate for Phase 1? I have tons of questions, but I will just ask them a few at a time!! :D
Thanks for any and all advice!
ReplyWelcome to the SBD!!
ReplyThe egg comment is one that I have had myself and have heard from so many others as well. I found breakfast to be the most difficult part of Phase 1 but there are a few options that you could check into. I posted a mock french toast recipe above that I really like and found to be a good alternative to the eggs I was eating EVERY day! Other options are slices of tomato with some FF/LF lunch meat and veggies or veggie juice. You can do cottage cheese or canadian bacon or you could eat a lunch or dinner type meal for breakfast. I found that just being creative and doing lots of Google searches for SBD Phase 1 breakfast recipes was helpful - you should check out the link that I posted above as well b/c there are a ton of recipes on that site.
The snack bars are not appropriate for Phase 1, they are actually only okay for Phases 2 and 3. Basically you want to stick to protein and veggies; I ate a lot of eggs, a lot of chicken/lean beef, turkey, canadian bacon/fish, lots of salad and peppers, tomatoes. Lite and RF cheeses were a godsend as were SF popsicles/fudgesicles and jello. Oh- jello is another great breakfast item. Nuts were another great snack item but with those and the cheese you want to be careful you're not overdoing it. Anyway...I hope this helpful and good luck!!
Okay...here's to getting back on track!
ReplySo - breakfast has been hard boiled eggs w/nuts for snacks and a mixed lunch of pepper strips w/hummus, a couple slices of FF turkey, string cheese and some whole wheat pita chips. Lots of water as usual. Dinners have been a bit more difficult but I did a whole wheat pizza (not sure on this exactly) and chicken fajitas last night. Tonight I'm thinking stuffed peppers. My weight has been steady at 195.5 for the last few days now so I'm hoping to kick it into gear with some exercise and a more watchful eye toward what I'm eating. I know that I've been lax and I really don't want to give up or get so frustrated that I quit so I'm really just trying to focus on getting my mind back in the right place. Anyway, words of wisdom or lectures are welcome! Thanks all!
Oh my GOD!!!I had my very first wiegh in since I started 7 days ago.I lost 13 pounds!!!I am SO happy! I am in shock. Now it feels like this is all possible.
ReplyWay to go! I am so happy for you! It does almost seem sort of too good to be true, at least at first.
Tomorrow morning is my last official weigh in for the Biggest Loser contest at my work. I'm nervous. As usual. I'm afraid it will have all magically creeped back on.
Then, Friday - off on vacation for a week. I won't be weighing myself for at least a week after I get home. That way, I'll have had some time to do damage control and I won't get discouraged about weight I may put back on while I'm hanging out with my friends in TX (I live in Ohio!)
ReplyGood luck Crystal!!I hope you win or place even.It seems like you're doing well dont worry about what the scale says.If you're feeling good thats all that counts!!
Last night after my fabulous wiegh in my friends treated me to some no sugar added ice cream. Of course I jumped on the treadmill right after and burned it right off ha.They were like you're going to workout right now??I never though I would be so serious about this.
Does anyone notice that their skin and nails have gotten better??I just noticed it Sunday.I was like wow helllloooo!! Anyway have a great day everyone!!!
ReplyMy biggest problem is when at the grocery store, I don't really know (ingredient wise) what to look for. I visit many sites looking for help, and find lots of contradictory things, which does nothing but confuse me further!! ARGHHHH!!!
I am ready to leave phase I behind!! My big test will be tomorrow, a big BBQ is being thrown for my daughter's birthday!! I will be bringing my own piece of lean meat to throw on the grill!
ReplyI have done the SBD for about 7 months I lost about 50lbs within 7 months and felt great. There are a lot of creative things you can do on the diet, I must admit though I cut out carbs and sugar but not as much fat on phase one. I never cut out alchohol and had only bacardi and diet coke and still lost weight quickly and healthy. I did 45-50 mins of cardio everday and a little lifting. I have gained some weight back about 30lbs from being on the run and short on cash it gets a little expensive it is cheap to eat bad food...but am finding it harder this go around than it was last. maybe i was just more motivation last time than this time anyone have any similar storys about second go round
ReplyI found the biggest help was getting into a rythm of foods I liked. I have a set meal for each day of the week. Every now and then I change it up, my wife found a bunch of South Beach Diet Recipes that really helped on Prevention.
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