South Beach Diet

[trekchic]

I am reading the book South Beach Diet right now. It is really different from Atkins in that it does allow some carbs in the diet at different stages. It also allows caffeine....to which I am addicted.

I did the low carb diet for 7 months, lost 40# and felt ok. I added the carbs back in, rationalizing the fact that I needed them to be able to ride the bike.........and put 15# back on! If I allow bad carbs and sweets........I'll crave them for days!

So, since I am just now reading this book........I also got the cookbook...... any suggestions as to ways to improve the "meat and salad" meals? I got so burned out on grilled chicken and salad that I am not motivated to go back to that for lunch and dinner. I know the foods marked "net carbs" aren't necessarily the best for you, but are there any foods that are good that I should know about that are on the diet?

Anyone had great results with this diet?

Kim in TN

[caligurl]

good morning!

the south beach diet is great! it's, in my opinion, a much healthier way of eating than atkins...

yes.. you can have good carbs (i.e. whole wheat pasta, tortillas, bread, cereal and brown rice) i don't eat these a lot (except the tortillas.. those i do have often).. but it's nice to be able to add them..

sooooo that said.. you can have spaghetti (great for before or after those long rides) as long as you use whole wheat.. you can have tacos or burritos (la tortilla factory makes the best.. no trans fats, whole wheat)

veggies.. veggies.. veggies! we only have salads at lunch time.. and have veggies with our meat/fish. one of my favorite recipies is a meatless mexican pizza: black beans, kidney beans, salsa, low fat cheese, all on a tortilla (whole wheat) then a dollop of light sour cream.

just be mindful of your portion size... i always measure so i make sure i only get the 2 oz serving of pasta (cuz even though we aren't supposed to count calories.. calories do count)

check out prevention.com.. they have a GREAT forum where you can get recipes and ideas.. i didn't use the menus from the book at all for the first 2 weeks.. (i'm too fussy) and even into phase 2 i did my own thing getting recipes elsewhere and choosing foods from the "foods to eat" list.

for phase 1.. chili is a great thing to have.. beans (except for pintos) are allowed... and a great source of good carbs... once you hit phase 2.. watch your portion size.. for phase one.. be aware of how much you eat and stop when you are satisfied (ya i know... this term confuses me too!)

the ricotta is a God send... chocolate was my fave in phase 1.. now i use sugar free pudding to flavor it.. (again, choco w/peanut butter added is my fave!)

something i have been having for lunch lately is kashi TLC crackers.. (whole wheat and no trans fats .... do i sound like a broken record? lol!) i count out my 15 (they are small and that is one serving) and spread a laughing cow light cheese wedge on them (laughing cow is to die for!) and supplement a couple slices of sandwich meat.. and voila.. something other than a salad for lunch!

nuts are allowed.. this is the only thing we count in phase 1 though.. so i measure out my serving and have them occasionally..

the salad nicoise (spelling?) from the original book is a different kind of salad and one of my fave recipes from the book... it's made with green beans! i think hubby modifies it when he makes it... but you'll get the idea.. the white wine vinegar dressing is scrumptious!

phew.. i guess i was pretty long-winded.. i'll stop now

p.s. it allows caffeine in moderation.. i don't have the book with me.. handy.. but i think dr. a says like one cup of coffee.. i was a MAJOR diet mountain dew addict prior to starting south beach... i stopped drinking it the day i started the diet.. i did however substitute iced tea for a short time (yes i know.. one vice for another...) however i eventually weaned myself off the tea too and now i pretty much just drink water.. with a very occasional diet soda! so it is possible.. if i can do it .. anyone can (i was drinking 5 or 6 cans a day!)


:cool:

[trekchic]

That sounds very easy. I did the Atkins last year and had to limit myself to Chicken and Salad........I can't do that again! I NEEEED some real food!

I am just starting the book, so I'm printing your suggestions and putting it in the front of the book for reference. I neeeeed coffee, it's a must if I want to be able to live with my family... or vise-versa!

:p

Please feel free to email/post any and all recipes! I like to cook as long as it's quick and easy. Do you have kids? Is it hard to eat like this with a family?

[caligurl]

there are a lot of people who have been successful not giving up their coffee! :D i think my diet mtn dew was very unhealthy.. and a big difference from coffee!

i'll send some recipes from home.. i have a bunch of them on my puter there!

be sure to check at the prevention forum cuz they post the updated "foods to enjoy" lists as dr. a adds stuff (for instance tomatoes are now unlimited by the book says to limit them, and we can now have banana's in phase 2! WOO HOO! oh.. and some dairy in phase 1)

another food item i didn't mention in the original post: kashi golean crunch cereal.. YUM YUM YUM! i add strawberries or bananas and chocolate soy milk.. very scrumptious (phase 2)

and.. low carb/carb option type foods are usually not the best choices for south beach. if you read the labels you will see they either have trans fats (hydrogenated) or sugar added. in most cases you will find the original product is a better choice (for example.. if you decide you want some ice cream in phase 2.. carb options had a ton of sugar yet the dreyers no sugar added or 0% fat has just the sugar from the milk plus lower calories! dr. a even says if you are going to treat yourself.. have the real thing rather than the carb stuff.. i compromise and buy the real reduced fat/no sugar ones! and they are good!)

you'll become a label reader! lol!

[Dogmama]

Why no caffeine?

Also, I'm beginning to wonder about nutrasweet. Anybody notice that America is getting fatter since we've had nutrasweet? Anybody crave junky carbs (chips, etc.) while drinking diet soda with nutrasweet?

I'm not a nutrasweet ninja - just something I'm noticing. I'm also noticing that I may be addicted to nutrasweet because I really crave my diet sodas (around 2 or 3) in the afternoon & don't crave Hansen's soda (no nutrasweet.)

Hmmm..:confused:

[hibiscus09]

I'd say just skip Phase I of the SouthBeach Diet altogether. There's no need to knock your carbs out almost completely like that -- just move on the Phase II and then Phase III. If you're a cyclist, you should probably just start at Phase III. It's basically about eating healthy and Phase III is much healthier than Phase I. You need carbohydrates to do a lot of cardiovascular exercise and just in general to function. They are not the enemy. The enemy is processed carbohydrates -- really, processed foods in general. That, along with refined sugars.

When eating healthy carbohydrates be sure to also have a lean protein. If you eat the carbs alone your insulin levels will spike much more than if you eat them in combination with a protein and a also, at times, a healthy fat.

I eat healthy all week -- healthy carbs (complex carbs and fibrous vegetables), lean proteins, healthy fats and give myself one free meal a week. That's usually on date night (Saturday nights) where I have whatever I want and drink wine to boot! :)

[WileyGrrl]

Roger that, Hibiscus09! I did start South Beach on Phase I, but those were two weeks when I wasn't able to cycle much anyway. Once I started riding my bike again, I found that I did need those carbs--if I tried to do much riding w/o them, it just wore me out. You've just got to learn to eat the good carbs, which is what SB is all about.

Other than that, I agree with CaliGirl--beans will get you through--all kinds--chili, pinto, black, navy. And you can get refried pinto beans now that are not made with lard. Or make your own, using healthy ingredients. Also, consider putting fish/shellfish in your salads--very healthy (assuming you're not allergic) and tasty too. I've even found that leftover shrimp or crab from supper adds a little pizzazz to an omelet the next morning. And salmon, yum!

An idea for someone who's craving pasta is to try making just the sauce you want (alfredo, marinara, clam, whatever) and using it to top steamed vegetables. That way, you get the flavor of the sauce and avoid the simple carbs of the pasta itself.

I wouldn't say I've had wild success with the SB diet, but I've had reasonable success, and it's a way of eating that I can live with--not some ridiculously restricted plan that drives me crazy with cravings, and that I'd never be able to stick with for more than a few days.

Good luck/WileyGrrl

[caligurl]

Originally posted by Dogmama
Anybody notice that America is getting fatter since we've had nutrasweet? Anybody crave junky carbs (chips, etc.) while drinking diet soda with nutrasweet?


i don't crave nutrasweet or diet sodas.. as a matter of fact. i don't drink them much anymore at all. however.. sugar is known to cause cravings....

[caligurl]

Originally posted by hibiscus09
I'd say just skip Phase I of the SouthBeach Diet altogether. There's no need to knock your carbs out almost completely like that -- just move on the Phase II and then Phase III. If you're a cyclist, you should probably just start at Phase III. It's basically about eating healthy and Phase III is much healthier than Phase I. You need carbohydrates to do a lot of cardiovascular exercise and just in general to function. They are not the enemy. The enemy is processed carbohydrates -- really, processed foods in general. That, along with refined sugars.

When eating healthy carbohydrates be sure to also have a lean protein. If you eat the carbs alone your insulin levels will spike much more than if you eat them in combination with a protein and a also, at times, a healthy fat.

I eat healthy all week -- healthy carbs (complex carbs and fibrous vegetables), lean proteins, healthy fats and give myself one free meal a week. That's usually on date night (Saturday nights) where I have whatever I want and drink wine to boot! :)

it depends on the person.. personally.. i was addicted to the junk food carbs.. and needed the detoxification of phase 1.. it was only 2 weeks.. and took away the cravings for chips, potatoes, etc... we planned it around hubby's cycling so that he was able to add back the good carbs by the time he needed them...

however, there are people that have the will power or don't have the horrible eating habits that can skip to phase 2... i disagree with starting at phase 3 if you need to lose weight.. however if you are just wanting to eat healthy and don't have any weight to lose.. then sure.. just start with phase 3.. but if you need to lose weight.. i say put your heart and sole into it.. reteach yourself how you are eating and start with the beginning...

[hibiscus09]

I eat whole wheat pasta by Hodgson's Mill -- it's very nutritious and has 6 grams of fiber per cup. I forgot to mention fiber earlier -- an important part to a healthy diet -- try to get in 24 grams + a day. Other healthy complex carbs are barley (which I love for breakfast, mixed with an egg, 2 egg whites and a little 2% cheese), brown rice and whole grain breads.

I suppose I've always been pretty much a healthy eater anyway, and felt like Phase I was unhealthy as our bodies need carbohydrates. I get a little stressed by all the anti-carb commercials and processed foods being thrown at people now. I do think the major problem is with processed foods (tons of transfats and/or sugars) -- this of course includes all the junk food and all the foods presented as healthy choices that are not actually healthy choices. I've always preferred lean meats (mostly fish), veggies and definitely prefer whole wheat pasta to corn pasta, etc. I'm not big on sweets, although I do go through the chocolate cravings when I'm PMSing!

Plus, I have a problem with the overabundance of saturated fats a lot of low carb eaters eat! Luckily, the SBD doctor (Agaston?) was intelligent about fats and promoted healthier fats in his diet. I never understood how someone could justify that a Hardees Breakfast bowl or the like is healthy!

Anyway, I do like the SB Diet and I think if someone is overweight and follows it, and remains active, they should have no problem losing weight. I did add some calories to the SB Diet plan as I noticed the diet was somewhat low in calories when I added them up on fitday.com. It's important to take in enough calories when trying to lose weight or your body will start holding onto fat as it feels it is starving and your metabolism will come to a screeching halt. This is especially true if you're active. I am 42 (almost 43 -- yikes!), 5'4" and 118lbs with 16% bodyfat and I try not to go below 1,400 calories a day and can eat up to 1,800 calories per day without putting on weight. I lift weights 2 to 4 times a week (this has varied greatly during the summer as I've been traveling a lot) and do cardiovascular activity at least 5 times a week.

[WileyGrrl]

I have to admit I've never quite given up my glass of wine in the evening, even in Phase 1 of the SBD. A glass of wine now and then doesn't hurt, assuming you're not an alcoholic and stop at just one or two. Research even suggests that a glass of wine a day is heart-healthy. And we all thought it was supposed to be "an apple a day"! ;)

[hibiscus09]

I have my glass of wine also!! It's important to my mental health!! ;) I actually do think it's healthy. There is the reservatol and the antioxidants.


Nobody is quite sure why wine drinkers seem to have a better record in avoiding heart disease. Among the leading current explanations is reservatol, an antioxidant found in red wine and grapeskins.

I also heard of a study recently in which they are saying that while red wine is the best for heart health, they have now discovered the white wines have more antioxidants. Choices, choices!! LOL

[Pedal Wench]

[QUOTE]Originally posted by caligurl
[B]

another food item i didn't mention in the original post: kashi golean crunch cereal.. YUM YUM YUM! i add strawberries or bananas and chocolate soy milk.. very scrumptious (phase 2)

It's not just me! I love this stuff! My local Sam's stocked big double boxes and said it was a 'limited time item', so I bought 12 of these huge boxes. I eat a bowl of it every morning mixed with fat free/sugar free yogurt (Publix store brand is better than any other one I've tried) and it's perfect. Keeps me full until lunch, and changing the flavor of the yogurt keeps it interesting.

Long before I ever heard of it, I was living the South Beach diet. Only whole grains, tons of veggies and salads, chicken and fish, and fruit - nothing fried and nothing really fatty, like heavy cheese sauces and gravies. I lost about 20 pounds on it, and I've kept it off for about 7 years. It really is a simple way of life. I work out every day, and have plenty of energy to keep going.

[hibiscus09]

I mix 1/2 cup Uncle Sam's cereal with 1/2 cup 40-30-30 cereal, Splenda and skim milk, topped with sliced strawberries -- it's yummy. I have tried the Kashi Go Lean and like it also. Other mornings, I have 1 cup cooked Old Fashioned oatmeal with Splenda, cinnamon, butterbuds and walnuts. Yummmm!

[caligurl]

oh.. kashi with yogurt! that sounds yummy! hubby adds kashi to his ricotta desert even!

[WileyGrrl]

Jeez, this thread is making me hungry!!! :rolleyes:

[Pedal Wench]

I forgot to add that it has to be the Kashi GoLean CRUNCH. The non-Crunch variety has zero-flavor, and gets way too mushy in my yogurt. The Crunch, oddly enough, stays crunchy for a long time!

[fultzie]

hibiscus09- mmm, hodgson mills is AWESOME! I love their tri-colored pasta too... have you tried their oatmeal-like cereal (10-grain)? that, or their low-fat granola (sweetened with fruit juice). both are excellent, and have good, complex carbs. :D

[Dogmama]

Equal amounts of cottage cheese (low fat) and low/no fat yogurt. Sprinkle in splenda & add berries (mixed frozen are good). Top with a little granola.

You have really good protein, some carbs and fruit for antioxidants. Keeps me full until lunch.

[hibiscus09]

No, I haven't tried that Fultzie. Thanks, though -- I'll look for it! :)

[yogabear]

Enjoying reading about my favorite subject: food! I have read diet books before just to understand their principles, but I myself have never done Atkins or South Beach. I find "diets" restrictive, besides the first three letters in the word "diet" are? LOL

About 5 years ago, I was tested for my food sensitivites. If I avoid the foods I am sensitive to, I maintain my weight and can pretty much eat as much as I want. I lost 25-30 lbs. when I started eating this way initially. I feel healthier avoiding whole wheat, white flour, gluten, dairy, soy, sugar, coffee, corn products, artificial sweeteners, etc. I eat plenty of veggies and salads, a small amt. of fruit, lean proteins (animal and legumes), brown rice, millet, quinoa, amaranth, and good oils (flax oil, olive oil, etc.). I have found ways to make all of my favorite foods like pizza, lasagne, etc. as well.

This may seem like a radical approach but it works very well for me. I have noticed big gains in my cycling performance and my overall energy levels (I reversed my chronic fatigue syndrome, for instance). My husband eats this way too.

I just thought I would share it with you because it is not well publicized in the American mainstream or the mainstream medical profession. It will take some time to catch on I think. I think the reason people feel better on Atkins or lose weight has something to do with avoiding wheat, but I know it needs to be studied.

My advice is to find what works for you. Maybe that means you combine a bunch of approaches. And, I always say everything in moderation. Have a little wine, just don't drink the whole bottle. Have some chocolate, but not a whole pound. Drink coffee, but maybe 1-2 cups. Know what I am saying?

Anyway, that's my 2 cents. Sorry this was long...like I said, food is one of favorite subjects :)

Happy Eatin',

Lisa

[Barb]

I'm going to reread the book. I felt great when I was on it (second phase). Some how I slipped into HORRIBLE habits this spring. I am eating the most unhealthy stuff ever and lots of it. I think part of it is being without a schedule. I'm a teacher and am not working this summer for the first time ever. I have a son who is growing by leaps and bounds and needs to eat constantly! It's hard for me to remember that I don't need to eat as much as he does. Anyone have that problem? Now I need to pull in the reins again. Ice cream will be the death of me yet!