Re: Day 3

[Guest guest]

Read the book!! It explains why SBD works and what you need to eat and when

to be successful. You need breakfast, morning snack, lunch, afternoon snack,

dinner, and dessert. These are *required* on Phase 1.

--

Ann

You spend your life fighting dirt, and when you die they bury you in it.

hayakawa@...

North Bend, Oregon, USA

> I havnt read

> the book as of yet. So I am just doing meat and green veggies and

> cheese. Just like I did the first two weeks of Atkins a couple of

> years ago. Is that right for pahse one?

[Guest guest]

I will post the Foods to Enjoy on Phase 1 here. How about string

cheese sticks, sunflower seeds or nuts after swimming?

Phase 1 Foods to Enjoy

Note: Portions are not limited unless otherwise specified.

PROTEIN Lean meat has, per 100 gram portion, 10 grams or less of

total fat and

4.5 grams or less of saturated fat.

BEEF Lean* cuts, such as:

Bottom Round

Eye of Round

Flank Steak

Ground beef:

Extra Lean (96/4)

Lean (92/8)

Sirloin (90/10)

London Broil

Pastrami, lean

Sirloin Steak

T-bone

Tenderloin

Top Loin

Top Round

POULTRY (SKINLESS)

Cornish hen

Low-fat turkey sausage (3-6 grams of fat per 60 gram serving) can be

eaten

as an occasional treat (approximately once/week)

Turkey bacon (2 slices per day)

Turkey and chicken breast

SEAFOOD

All types of fish and shellfish

Water-packed tuna and other canned fish

Salmon roe

Sashimi

PORK

Boiled ham

Canadian bacon

Loin

Tenderloin

VEAL

Chop

Cutlet, leg

Top round

LAMB (Remove all visible fat)

Center Cut

Chop

Loin

LUNCHMEAT Fat-free or low-fat only

Boiled ham

Deli sliced turkey breast

Steamship roast beef

Smoked ham

MEAT SUBSTITUTES (SOY BASED) Unless otherwise stated, look for

products that

have 6 grams of fat or less per 2-3 ounce serving

Bacon - Limit to 2 slices per day

Burger

Chicken, unbreaded

Hot Dogs

Sausage Patties and Links - Limit 1 patty or 2 links per day

Seiten

Soy Crumbles - 1/4 cup (2 oz) suggested serving

Soy Nuts - 1/4 cup for a protein snack is suggested serving

Tempeh 1/4 cup suggested serving

Tofu All varieties, 1/2 cup suggested serving

Yuba (Bean Curd or Sheet)

CHEESE (FAT-FREE OR LOWFAT) Look for varieties that have 6 grams of

fat or

less/ounce

American

Cheddar

Cottage cheese, 1-2% or fat-free

Cream cheese substitute, dairy-free

Feta

Mozzarella

Parmesan

Part-skim Ricotta

Part-skim String

Provolone

Swiss

EGGS The use of whole eggs is not limited unless otherwise directed

by your

doctor. Use egg whites and egg substitute as desired.

MILK/DAIRY (2 cups allowed daily, including yogurt)

Low-fat milk (fat-free and 1%)

Fat-free 1/2 & 1/2 (less than 2 tablespoons)

Low-fat plain, vanilla, or sucralose-containing soy milk (4 grams of

fat or

less per 8 ounce serving). Be sure the product does not contain

high fructose

corn syrup

1% or fat-free buttermilk

Fat-free plain yogurt

BEANS/LEGUMES (Start with 1/3 - 1/2 cup serving)

Adzuki Beans

Black Beans

Black-eyed peas

Broad Beans

Butter Beans

Cannellini Beans

Chickpeas or Garbanzo

Edamame

Great Northern Beans

Italian Beans

Kidney Beans

Lentils

Lima Beans

Mung Beans

Navy Beans

Pigeon Peas

Pinto Beans

Soy Beans

Split Peas

White Beans

VEGETABLES (May use fresh, frozen or canned without added sugar)

Artichokes

Arugula

Asparagus

Broccoli

Bok Choy

Brussels Sprouts

Cabbage

Capers

Cauliflower

Celery

Chayote

Chicory

Collard Greens

Cucumbers

Eggplant

Endive

Fennel

Garlic

Green Beans

Hearts of palm

Jicama

Kale

Leeks

Lettuce (All varieties)

Mushrooms (All varieties)

Mustard Greens

Nopales

Okra

Onions

Parsley

Peppers (All varieties)

Pickles - Dill or artificially sweetened

Radicchio

Radishes (All varieties)

Rhubarb

Sauerkraut

Scallions

Sea Vegetables

Snap Peas

Snow peas

Spinach

Sprouts

Squash, Spaghetti

Squash, Summer

Yellow

Zucchini

Swiss Chard

Tomato

Tomato Juice

Turnip Greens

Vegetable Juice Cocktail

Water Chestnuts

Watercress

Wax Beans

Zucchini

NUTS AND SEEDS (Limit to one serving per day as specified. Dry

roasted

recommended.)

Almonds - 15

Brazil Nuts - 4

Cashews - 15

Flax Seed - 3 TBS (1 oz)

Macadamia - 8

Peanut Butter, Natural, and other nut butters - 2 TBS

Peanuts, 20 small (May use dry roasted or boiled)

Pecans - 15

Pine Nuts (Pignolia) - 1 ounce

Pistachios - 30

Pumpkin Seeds - 3 TBS (1 oz)

Sesame Seeds - 3 TBS (1 oz)

Soy Nuts - 1/4 cup

Sunflower Seeds - 3 TBS (1 oz)

Walnuts - 15

FATS/OILS The following monounsaturated oils are recommended to be

consumed

daily:

Oil, canola

Oil, olive

Other Oil Choices that may be chosen (polyunsaturated or a blend of

monounsaturated):

Corn

Enova

Flax

Grapeseed

Peanut

Safflower

Sesame

Soybean

Sunflower

Other Fat Choices:

Avocado - 1/3 whole = 1 TBS oil

Guacamole - 1/2 cup = 1 TBS oil

Margarine - Chose those that do not contain Trans Fatty Acids such as

Fleishmann's Premium Olive Oil or Smart Balance

Mayonnaise - Regular - 1 TBS

Mayonnaise - Low Fat - 2 TBS (avoid varieties made with high fructose

corn

syrup)

Olives (Green or Ripe) 15 = 1/2 TBS oil

Salad Dressing - 2 TBS. Use those that contain 3 grams of sugar or

less

per 2 TBS. Best choices contain canola or olive oil. Low carb salad

dressings

may also be used if they meet these guidelines.

SEASONINGS AND CONDIMENTS

All spices that contain no added sugar

Broth

Espresso powder

Extracts (almond, vanilla, or others)

Horseradish sauce

I Can't Believe It's Not Butter! Spray

Lemon Juice

Lime Juice

Pepper (black, cayenne, red, white)

Salsa (check labels for added sugar)

Use the following toppings and sauces sparingly (check labels for

added sugar

and MSG)

Cream Cheese, fat-free or light - 2 TBS

Hot Sauce

Low carb condiments, as long as they meet South Beach guidelines

(have no

added fat and are sugar-free/contain no added sugar)

Miso - 1/2 TBS

Shoyu - 1/2 TBS

Sour Cream, light and reduced-fat - 2 TBS

Soy Sauce - 1/2 TBS

Steak Sauce - 1/2 TBS

Tamari

Worcestershire Sauce - 1 TBS

Whipped Topping, Light or Fat-Free - 2 TBS

SWEET TREATS (Limit to 75 calories per day)

Sweet treats are items that contain sugar alcohols, such as: Candies,

hard,

sugar-free Chocolate powder, no-added-sugar Cocoa powder, baking

type

Fudgsicles, no sugar added

Gelatin, sugar-free

Gum, sugar-free

and jellies, sugar-free

Popsicles, sugar-free

Syrups, sugar-free

Some Sugar Free Products may be made with sugar alcohols (isomalt,

lactitol,

mannitol, sorbitol or xylitol) and are permitted on the SBD. They

may have

associated side effects of GI distress (abdominal pain, diarrhea &

gas) if

consumed in excessive amounts.

SUGAR SUBSTITUTES

Acesulfame K

Fructose (needs to be counted as Sweet Treats, Caloric Limit)

Nutrasweet (Equal)

Saccharin (Sweet & Low)

Sucralose (Splenda)

BEVERAGES

Decaf Coffee and Tea

Diet, decaffeinated, sugar-free sodas and drinks

Herbal teas (peppermint, chamomile, etc.)

Milk (1% or fat-free) and soymilk (low-fat plain). See MILK/DAIRY.

Sugar-free powdered drink mixes

Vegetable Juice

Note: caffeinated coffee or diet sodas with caffeine added are

allowed, but

limited to 1 - 2 servings per day.

ann

>

> Hello. I have been lurking around here off and on for a couple of

> months trying to decide what to do about this weight problem. I

> have started several times. Today is day 3. A HUGE milestone for

> me. Now I keep telling myself that I have made it far enough that

i

> cant turn back now. I WANT Fruit. Today. Now. Which is better

> than when i wanted those c, o , o , k , i, e , s . ( had to

> spell it so i wouldnt see it and start wanting them) I havnt read

> the book as of yet. So I am just doing meat and green veggies and

> cheese. Just like I did the first two weeks of Atkins a couple of

> years ago. Is that right for pahse one?

>

> I go to the local Y 3 times a week for water arobics and lap

> swims. so I am getting the excercise. Only problem is , swimming

> really makes me hungry. Any suggestions for what to eat when i

> frist come out of the water?

>

> I will check in again soon. I am going to get past this break the

> addiction part so I can start enjoying life again.

>

> BabsZ

>