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Hopefully this will help you with common questions on following Phase 1. I do recommend reading through all the questions here, because they may answer a question you didn't know you had.
At this point, we're assuming that you've read the book (The South Beach Diet by Arthur Agatston, M.D.) and that you have a basic understanding of how the diet works (such as no fruit or grains in Phase 1). This is the place for getting little details that the book didn't cover, or that your version of the book is too old to cover.
Finding a word or phrase on a long page: Ctrl + F
If you're looking for a specific thing, you can hold down Ctrl and press the F key (or the Apple + F, for Mac users). A "Find" box pops up, and you can enter a key word and it will find all of the places that it appears on the page-- each page of a thread has to be searched separately. This works in most internet browsers, including Internet Explorer and AOL, as long as you use standard U.S. spelling. You could always try searching for just part of the word if you're unsure about spelling or spacing.
If you're looking for allowed amounts of foods without their own topic, you can usually find the answer in the food list and/or portion guideline questions. Then you can use the Ctrl+F search to find the food within that new page.
PHASE 1 ESSENTIALS
Is there a more complete food list for Phase 1?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=29305
How long can I stay on Phase 1? Can I lose more weight if I stay on it longer than 2 weeks?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=17600
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=23941
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=26886
Phase 1 is making me feel weak/dizzy/fluish/nauseated/headachy/cranky. Any solutions?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=22617
I now have bad breath, a dry mouth, and/or a gross taste in my mouth-- what's going on? Maybe it's from ketosis-- what should I do to avoid it?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=14389
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=26513
I'm confused about portions and menus. Are there any menu and portion guidelines?
How to Adapt your Meal Plan (meal templates for all phases)
blank meal planning chart
"eyeball method" of portion control
How do I know what to look for on a food label?
comprehensive Daily Dish series on reading food labels
tips "in a nutshell"
tomato/spaghetti/pasta sauce, with brand suggestions
salad dressing
Why aren't I losing (much) weight?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?p=30557#30557
Do I have to follow the menus in the book?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=88584
Do I have to drink vegetable juice or tomato juice every day at breakfast?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=26839
Can I drink vegetable or tomato juice with my meals instead of fresh vegetables?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=29165
PHASE 1 FOOD DETAILS (APPLY TO ALL PHASES)
My book says that I can't have yogurt or milk on Phase 1, but here I've read that I can. What kinds of milk and yogurt am I allowed to have, and how much? What about other updates?
South Beach Diet official site: http://www.southbeachdiet.com/public/diet-updates/diet-updates.asp?id=001
also see the MILK/DAIRY section in the Phase 1 Food List of FOODS TO ENJOY for details
Does cheese go toward my dairy allotment? Is there a limit on cheese?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=64619
Why does my plain yogurt show so much sugar? Is this okay? What about the sugar in tomatoes?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=36645
Can I eat/drink _____________?
mayo, margarine, avocados, olives, salad dressing:
see the FATS/OILS section in the Phase 1 Food List of FOODS TO ENJOY for details; also see this salad dressing info from Good Fats/Carbs Guide
sour cream, cream cheese, steak sauce, lemon or lime juice, soy sauce, low-carb condiments:
see the SEASONINGS AND CONDIMENTS section in the Phase 1 Food List of FOODS TO ENJOY for details
nuts (like almonds, pistachios, and peanuts), seeds (like pumpkin, sunflower, and flax seeds), and nut butters (like peanut butter or almond butter):
see the NUTS AND SEEDS section in the Phase 1 Food List of FOODS TO ENJOY for details on nut/seed/pb quantity allowed for the day
beans, like lima, garbanzo (chickpeas), kidney, etc., and lentils:
see the BEANS/LEGUMES section in the Phase 1 Food List of FOODS TO ENJOY for details; also see here for info about bean/legume portions and limits; for baked beans, see here
bean/legume flours, nut flours:
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?p=316636&highlight=flour#316636
coffee, tea, diet soda, milk, sugar-free powdered drink mixes (like Crystal Light):
see the BEVERAGES section in the Phase 1 Food List of FOODS TO ENJOY for details
pork rinds, beef jerky, regular ketchup/catsup, regular cocktail sauce:
see the MISCELLANEOUS section in the Phase 1 Food List of FOODS TO AVOID for details
imitation crab (like Krab):
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=29419
sugar-free pudding:
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=26586
coconut or coconut milk:
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=52989
Any suggestions for what I can drink at Starbucks? Chai? Latte?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=22362
What can I eat at fastfood and casual restaurants?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=26324
What about frozen dinners?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?p=160672#160672
Kraft SBD dinners: http://www.southbeach-diet-plan.com/forum/viewtopic.php?p=294104&highlight=#294104
Can I eat all those low carb foods that are available?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=4813
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=3401
or below for a specific kind of product:
anything with sugar alcohols, like sorbitol, maltitol, etc.:
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=13802
sugar-free candy:
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=2324
low carb milk:
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=17941
low carb yogurt:
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=20157
low-carb ice cream:
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=29447
meal-replacement/protein bars and shakes:
http://www.southbeach-diet-plan.com/forum/viewtopic.php?p=356807#356807
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=2613
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=16315
Revival Soy products:
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=33136
"South Beach Solutions" bars:
http://www.southbeach-diet-plan.com/forum/viewtopic.php?p=26152#26152
"South Beach Diet" bars from Kraft:
http://www.southbeach-diet-plan.com/forum/viewtopic.php?p=294104&highlight=#294104
I'm getting tired of eggs. Do you have any creative breakfast ideas?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=12283
also see the breakfast section in Recipelover's recipe summary
I don't live in the U.S., so I can't find certain special foods/products; I'm also having trouble translating some measurements and vocabulary. Any tips or help?
"Tips for International Dieters" Daily Dish
explanation of "Canadian bacon"
"For our European Friends" post-- mostly applies to the UK, but may apply to other countries that use similar measurements/vocabulary to those in the UK
Which types of squash are okay for Phase 1? Is pumpkin okay?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=22007
What kind of peanut butter should I eat?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=22451
Can I eat Boca or Morningstar Farms meatless products?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=15658
also see the Kraft/SB website's Boca page
for general info about shopping for this type of product, see the MEAT SUBSTITUTES (SOY BASED) section in the Phase 1 Food List of FOODS TO ENJOY for details
Why can't I find the sugar-free fudgsicles mentioned in the book? Is a "no sugar added" fudge pop okay?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=6922
Do you have any bean recipes? I keep hearing about Burdle's Greek "pizza beans."
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=6024
abridged version: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=17744
GENERAL SOUTH BEACH
How are South Beach and Atkins different?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=26656
What if I'm switching from Atkins to South Beach? What phase do I start on?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?p=993672#993672
Where can I read more about the glycemic index and glycemic load?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=69251
What if I'm breastfeeding/nursing my baby? What phase should I start with, and is there anything special that I need to know or do?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?p=273098#273098
How does drinking water help me lose weight?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=21976
I often see/hear the term "water weight." What does this mean, and how does water weight affect what the scale says?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=51306
This is my second (or third, fourth, etc.) time on South Beach, and I'm not losing as quickly during the early parts as I did the first time. What's going on?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?p=541512#541512
Can you explain the term "sugar stopper" that I sometimes see here? Is there more of an explanation of insulin response to higher GI foods?
see: The South Beach Diet book, pages 54-58
also: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=45860
How can I make my salads more exciting?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=19512
What is the Daily Dish and how do I get it? Are there archives?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?p=45295#45295
Is there an easy way to find popular recipes that are posted here on this message board, like the Phase 1 peanut butter cookies and the SB Peanut Butter Cup?
Recipelover's recipe summary: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=21361
Any tips to getting started on an exercise program?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=32284
Is there a rule in SB about not eating after a certain time in the evening?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?p=336600#336600
Where can I find out about SBD/Kraft products like Boca burgers and Cool Whip? What about the new SBD products?
see: http://www.kraftfoods.com/south_beach_diet
http://www.southbeach-diet-plan.com/forum/viewtopic.php?p=294104&highlight=#294104
Any shopping tips?
Trader Joe's: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=23373
Costco: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=24793
Sam's Club: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=31077
Beaching on a Budget: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=26831
live in the UK: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=32046
What about other websites with possibly SB-friendly recipes?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=14400
What are some other good South Beach resources?
see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=4246
online source: http://www.mizfrogspad.com/diet.htm
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=50739
chat with USAtoday: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=16454
http://cgi1.usatoday.com/mchat/20050404001/tscript.htm
Do I need to start with Phase 1?
This Q&A is from the August Issue of The South Beach Diet™ Newsletter. Get more Q&As like this delivered to your home each month! Get 2 issues risk-free!
I don't need to lose a lot of weight; is it okay to skip Phase 1 and begin the diet with Phase 2? — Laura M., Tulsa, OK
Beginning in Phase 1 is important when you have a lot of cravings, which indicate swings in blood sugar, an increased risk of diabetes, and substantial adult weight gain. However, if you have very little weight to lose, we recommend that you start in Phase 2.
In fact, the principles of The South Beach Diet™ are the healthiest way to eat even if you have no weight to lose. We suggest that people who are following the diet simply for improved health but not for weight loss actually begin in Phase 2; once they learn our healthy eating principles, they can move to Phase 3. (This is particularly important for children, since we like to encourage them to eat healthfully without putting them on a diet. By increasing their healthy food choices, the weight tends to take care of itself.)
You also may want to start in Phase 2 if you are engaged in intense endurance exercise (marathon running or long-distance cycling). In addition, if you are nursing or pregnant, start in Phase 2 but check with your doctor first. Also, you'll need to make sure you boost your milk and caloric intake to meet your increased needs. The flexibility of The South Beach Diet™ allows you to tailor it to fit your individual lifestyle and situation.
If you have another question, chances are that it has already been asked. Browse through the pages or use the search feature at the top of the page. There are a lot of good answers in here already!
Please PM me if a link doesn't work, or if you've noticed a frequently-asked question that I could add to this page. Thank you!
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You have now reached the end of my FAQ. One of the moderators added the following section.
~Kimboroni
Q&A For Phase 1
I’m starting Phase 1 today. What can I expect for the next two weeks?
Let me start out by saying no two people are alike. We are not saying you will have these side effects, but the majority of people have experienced the following:
Day 1 – 5: You might experience headaches, dizziness and less energy. This is due to ridding your body of all the “bad carbs and fats” you have given it up until this point. This is perfectly normal. Don’t worry or give up – it gets better!
Day 6 – 14: You should start feeling better. Since you’ve been eating your snacks and meals throughout the day, your blood sugar has stabilized and is no longer up and down. Because of this – you’re actually starting to feel much better! Probably even better than how you felt Pre-SBD.
All throughout Phase 1, you will probably experience your stomach going down and some inches/weight loss. You will feel a comfortable level of being “full” and will probably have decreased your cravings for different foods. All in all, you should feel “satisfied”.
As you move into Phase 2, you should start to get even more energy as you add more good carbs and good fats into your body.
The book says “Lose 8 – 13 pounds in the first 2 weeks”. Will this really happen?
Most of the weight you lose in the first 2 weeks will be water weight. The reason you might not lose 8 – 13 pounds in the first 2 weeks might be because a) You don’t have a lot of weight to lose or b) Pre-SBD, your food choices were mostly healthy.
My husband and I are doing the South Beach Diet together. However, he seems to be losing weight faster than me. Why?
Generally speaking, men tend to lose weight faster than women. Most men hold their extra weight in their stomach and most women tend to hold their weight in their hips, thighs and butt. Because you’re eating less bad carbs and bad fats, your stomach tends to reduce in size first. Therefore, it might take women longer to lose weight unless they hold all their extra weight in their stomach.
I just ate foods off of the “foods to avoid” list, does that mean I need to start over and go back to Phase 1?
No. Just because you “cheated” does not mean you have to start over! This way of eating was designed to help you make healthy choices. It was also meant for you to be human and live your life. Dr. Agaston says in his book that this diet plan is meant to work even if you eat foods on the “avoid” list every once in a while. The best mindset you could develop is to not beat yourself up over that small piece of birthday cake, and just jump RIGHT BACK ON THE BEACH for your next meal or snack.
Now, if you’re on Phase 1 and feel like you’re eating more foods on the avoid list than the allowed list, you might want to rethink starting Phase 1 over. (Reread the section on "Do I Need to Start Phase 1" at the top of this page to see if you fall into that category or not.)
I just experienced an eating binge. However, it was all South Beach Friendly Foods. That’s not wrong, is it?
Yes and no. It’s not good to overeat ANY type of food. It’s not good for your digestive track, you get that “overfull” feeling that is very unpleasant and an excessive amount of eating ANY food can make you gain weight.
On the other hand, if you were to choose to overeat on salad verses cupcakes, we all know what the obvious answer is on which would be the healthier choice.
However, this isn’t just a diet of eat whatever you want on this suggested list of foods. It’s developing self-control. It’s knowing when to say enough is enough. It’s sustaining a balance to know that you’re eating enough but yet not eating too much. And above all, it’s a learning process. Be patient with yourself. But just so you know, if you don’t develop this along Phase 1 & 2, Phase 3 will be very challenging for you because YOU make your own decisions. There is no food list in Phase 3. You will have had to learn which foods make you satisfied and which foods leave you longing for more and you have to be the one in control to maintain your weight loss you just achieved and – a healthy lifestyle.
Binging and emotional eating isn’t healthy for you in many ways. Use this time on the South Beach Diet to develop healthier habits by eating normal-sized portions, all throughout the day.
Can I just eat South Beach Diet foods to lose weight? Do I have to exercise?
No, you don’t have to exercise, but it would sure speed up your weight loss! It’s also very healthy for you! Dr. Agaston didn’t talk about it too much in his book, but later on the South Beach Diet website, he talked about exercising at least 20 min. a day as a goal for a healthy life-style. Many people on this forum could testify that they have incorporated exercise into their life style; they love it and have seen FASTER results!
I started exercising while in Phase 1 and I just don’t have any energy!
It is strongly suggested by many members on this forum AND Dr. Agaston in his book that if you decide to exercise regularly and/or are an athlete, you should skip Phase 1 and move straight to Phase 2. When you exercise regularly, your body needs a significant amount of good carbs to sustain a good work out. If you feel that you should go through Phase 1, limit your exercise to low-intensity workouts. (Remember, it’s only for 2 weeks.)
I am constipated. Is this normal?
It has been the norm around this forum that most people have become constipated during phase 1. Once you get to Phase 2 and your menu broadens a bit, you are able to include fruit and more foods that keep you regular into your diet. In the meantime, try incorporating more beans and vegetables in your diet. You can also take a spoonful of Metamucil in a glassful of water 15 minutes before a meal. (While it is intended as a laxative, it will also have the effect of slowing down the speed at which your food is digested.) |
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