Attn: Newbies - PLEASE READ BEFORE POSTING! (SB FAQs)

Kimboroni · Tue Mar 23, 2004 9:39 am

Please note that I didn't write the following three paragraphs (a moderator added them), and that my FAQ is in the dark blue, underlined links that follow them.
~Kimboroni

This post is a MUST READ for anyone starting the South Beach Diet. It was also put together for anyone who has any questions pertaining to the South Beach Diet.

As Veteran South Beach Dieters, we have noticed that there are many questions that are asked over and over again on this forum. To cut down on posts pertaining to the same exact subject, this is a quick reference guide to anyone that has a question or would just like more information on the South Beach Diet.

We ask that you PLEASE look at this guide of helpful information before you post your question. Chances are, it has already been answered many times over. Since we’re taking the time to make this available to you, we ask that you return the favor by searching for your question on here before posting it. Please know that it's not that we don't want to answer your questions, it's that we probably already have and instead of you having to wait around for a response, you could look for it here and have your answer right away!

Choose your phase:

Phase 1 FAQ (can also be found as a "sticky" in the "Phase 1 Discussion" area )

Phase 2 FAQ (can also be found as a "sticky" in the "Phase 2 Discussion" area )

Phase 3-- since p3 is so similar to p2, we don't have a separate section for it. You generally follow the basic p2 food list with a maintenance state of mind, and there is a meal template for p3 here:
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=24136

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.

More details if you're breastfeeding/nursing can be found here:
http://www.southbeach-diet-plan.com/forum/viewtopic.php?p=273098#273098

STOP

This is the end of the introduction section of this page. Please go back up to the top where the blue links are and choose your phase. That is the real FAQ.

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Below, you can find my old FAQ, which I'll leave up "as is" for the people who are used to using it this way. But if you're new to the message board, I would suggest using the above link that is dedicated to your phase. It's probably a little easier to use that way, and I haven't been updating the FAQ below with the new questions that I add to the p1 and p2 FAQ threads.

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OLD FAQ FORMAT:

The real FAQ is only on page 1, although I do have a personal assessment of a few of the Carb Options products lower on this page, as well as something from the paid site about low-carb dairy. The other pages aren't official parts of my FAQ.

Search tips: If you are in a hurry and looking for a specific thing, you can hold down Ctrl and press the F key. A "Find" box pops up, and you can enter a key word and it will find all of the places that it appears on this page. This works in most internet browsers, including Internet Explorer and AOL, as long as you use correct U.S. spelling. You could always try searching for just part of the word if you're unsure.

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.

Is there a more complete food list for Phase 1?

see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=29305

What about a Phase 2 food list? Also, I'm unsure how to start eating more good carbs.

Phase 2 list of foods to add
must-read for how to add carbs: Redroxco's "Advice on Transitioning to Phase 2"
for adding carbs, also see phase 2 in How to Adapt your Meal Plan (the meal templates)

Do I have to move on to Phase 2? Phase 1 seems fine.

see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=17600
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=23941

Phase 1 is making me feel weak/dizzy/nauseated/headachy/cranky. Any solutions?

see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=22617

I'm confused about portions. Are there any portion guidelines?

How to Adapt your Meal Plan (meal templates for all phases)
"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

Is there an easy way to find popular recipes that are posted here on this message board?

Recipelover's recipe summary: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=21361

I don't live in the U.S., so I can't find some special foods/products. Any tips?

see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?p=28590#28590
explanation of "Canadian bacon": http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=17211

How does water help me lose weight?

see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=21976

Why can't I find non-fat, sugar-free yogurt? How do I choose yogurt?

see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=20157

Why can't I find the sugar-free fudgsicles mentioned in the book?

see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=6922

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

I heard that carrots, bananas, and milk were extended to some phases. Is this true? Any other updates I should know about?

South Beach Diet official site: http://www.southbeachdiet.com/updates

Where can I find out about SBD/Kraft products like Triscuits and Cool Whip?

see: http://www.kraftfoods.com/south_beach_diet

Any suggestions for what I can drink at Starbucks? Chai? Latte?

see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=22362

What about those wraps at Subway? (p2)

see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?p=943781

Any word on other fast food and restaurant choices?

see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?p=116992#116992

What about frozen dinners?

see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?p=160672#160672

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 beer (p2):
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=3334

low carb wine (p2):
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=21201

meal-replacement bars:
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=2613

meal-replacement/protein bars and shakes:
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=16315

Revival Soy products:
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=19597

"South Beach Solutions" bars:
http://www.southbeach-diet-plan.com/forum/viewtopic.php?p=26152#26152

low carb bread (p2):
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=2962
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=3286
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=3917

How do I find good bread? Is there a list of approved breads? (p2)

see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=8284
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=4798
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=2655

What about whole wheat pitas and tortillas? (p2)

see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=3413

What is "unbleached" flour? (p2)

see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=3148

Why not enriched flour? (p2)

http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=8284

How do I find a good cereal? Is there a list of approved cereals? (p2)

see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=18903

Which types of alcohol are the most SB-friendly? (p2)

see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=17236

Any suggestions on how to get through the holidays?

see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=21155

You can also see my Daily Dish thread for SB-friendly holiday recipes. For example, page 1 has eggnog and wassail recipes. Page 2 has Halloween and Hanukkah help. Another good resource is Recipelover's recipe summary.

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

How can I make my salads more exciting?

see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=19512

Which types of squash are okay for which phases?

see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=22007

Can I eat/drink _____________? (all phases)

mayo, margarine, avocados, olives, salad dressing:
see the FATS/OILS section in the Phase 1 Food List of FOODS TO ENJOY for details

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

beans, like lima, garbanzo (chickpeas), kidney, etc:
see the BEANS/LEGUMES section in the Phase 1 Food List of FOODS TO ENJOY for details

coffee, diet soda, herbal tea, milk, sugar-free powdered drink mixes:
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
What kind of peanut butter should I eat?

see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=22451

Can I eat popcorn? (p2)

see the STARCHES section in the Phase 2 Food List of FOODS TO ENJOY for details
out-dated info about quantity, but has ideas for making your own microwave popcorn: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=2757

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

Can I eat as much cheese as I want?

see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=2797

Do I have to follow the menus in the book?

see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=16089

I keep hearing about ketosis-- what is it and what can I eat to avoid it?

see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=14389

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

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
Beaching on a Budget: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=26831

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
chat with USAtoday: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=16454

Why aren't I losing (much) weight? (both p1 and p2)

see: http://www.southbeach-diet-plan.com/forum/viewtopic.php?p=30557#30557

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Q&A For Phase 1

Please be aware that I didn't write the following section, so these are not my words. The real FAQ is at the top of this page in the blue links.
~Kimboroni

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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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!

Kimboroni · Tue Mar 23, 2004 9:27 pm

Here are some important updates:

South Beach Diet Updates

The South Beach Diet (SBD) continues to evolve as new nutritional studies and information come out. Recently, the results of new studies have shown that some of the "foods to avoid" may not be as bad for us as the original studies on glycemic index demonstrated. There are also some new, exciting studies about the role calcium plays in weight loss. The end result is that you can continue to enjoy all of the foods recommended for the SBD-as well as adding back in a few of your favorites! Here are the major changes:

Milk:
Old Version:
Avoid all dairy in Phase 1, except for less than 2 tablespoons fat-free ½ and ½, nonfat milk, 1 percent milk, or soy milk allowed with coffee.

New Version (also read "New Rules About Yogurt" in this post):
Phase 1:
Now includes 1 percent or fat-free milk, low-fat plain soy milk (4 grams of fat or less per serving), 1 percent or fat-free buttermilk, and fat-free plain yogurt on the Phase 1 "foods to enjoy" list. Limit dairy to 2 servings a day. Note: Feel free to flavor your fat-free plain yogurt like a ricotta creme.

Phase 2:
May introduce artificially sweetened nonfat flavored yogurt, but limit this variety to 4 ounces daily. Note: Since the SBD is still low in saturated fat, high-fat whole milk products will remain on the "foods to avoid" lists for all Phases.

Tomatoes:
Old Version:
Limited to one whole tomato or 10 cherry tomatoes per meal in all Phases.

New Version:
Not limited in any Phase.

Onions:
Old Version:
Limited to ½ per day in all Phases.

New Version:
Not limited in any Phase.

Carrots:
Old Version:
Avoid carrots in Phase 1 and 2; allowed in moderation in Phase 3.

New Version:
Allowed, starting in Phase 2.

Jicama:
Allowed, starting in any Phase.

Chayote:
Allowed, starting in any Phase.

Lean Pastrami:
Allowed, starting in any Phase.

Bananas on the Beach

Good news! You can now eat a medium-sized banana as part of Phase 2 of The South Beach Diet™.

Why the change? In reviewing the 2002 International Table of Glycemic Index and Glycemic Load, a 4-ounce medium (120 gram) banana has a low glycemic index and an intermediate glycemic load—making it an acceptable fruit for Phase 2.

Here's what this all means: Although the glycemic index (GI) of a food is helpful information in choosing which foods to eat, it is only one part of the picture. The effect a food has on blood sugar levels depends on both the amount of carbohydrate as well as the glycemic index of that carbohydrate, which together is known as the glycemic load (GL).

For this reason the latest international table of the GI ranks foods based on both the GI as well as the GL. The GL better reflects a food's effect on your body's biochemistry than either the amount of carbohydrate or the GI alone.

Many foods can be misrepresented by just looking at their GI. Other nutrients in a food must also be considered. Good carbohydrates are nutrient-dense, slowly digested (usually due to a higher fiber content), and have a low to intermediate GI and GL. Whole fruits offer fiber, vitamins, minerals, and plenty of phytochemicals.

Since bananas vary in size, they had previously been listed as "avoid" or "eat rarely" on The South Beach Diet™. However, with the more complete picture offered to us with the combination of GI and GL, as well as the nutritional contribution of the banana—a fruit packed with fiber, vitamin C and B6, and potassium—we are pleased to offer a medium banana as a fruit choice beginning in Phase 2.

As always, continue to monitor your response to the fruits as you reintroduce them.

In reviewing and investigating the GI and GL (and the constant evolution of information), we strive to update you and provide you with the tools and information to help you make appropriate food choices.

New Rules About Yogurt

Ever wonder why you can't find sugar-free yogurt at the grocery store? That's because it doesn't exist. Yogurt contains a natural, low-glycemic sugar called lactose. But if yogurt contains sugar, when is it OK to eat yogurt on The South Beach Diet™?

Thanks to recent research pertaining to calcium's role in weight loss, Dr. Agatston has updated the diet to include yogurt in every phase. Not all yogurts are created equal, so follow these Phase-by-Phase guidelines for yogurt consumption:

During Phase 1, limit yourself to fat-free plain yogurt. Avoid any sweetened yogurts, even those with artificial sweeteners, but feel free to flavor your yogurt as you would a ricotta crème.

During Phases 2 and 3, you may also introduce artificially sweetened, nonfat flavored yogurt. To identify yogurt that's been artificially sweetened, look for the words "light" or "lite" on the label. Limit to 4 ounces daily.

Add Pizzazz With Salsa

Looking for a way to liven up a meal without adding fat or sugar? Salsa can add zip to any dish, hot or cold. This seasoning, which was once limited in Phase 1, is now acceptable in all phases of the diet.

Why the change? Salsa is made mainly from tomatoes, and tomatoes were once on the Phase 1 restricted foods list. In January of this year, Dr. Agatston updated the diet to allow unrestricted consumption of tomatoes in any phase. Tomatoes are not as high on the glycemic index as originally believed, and their disease-fighting properties make them beneficial to any diet.

In addition, a recent study published in the Journal of Agriculture and Food Chemistry found that cilantro (a common ingredient in salsa) contains a powerful antibacterial ingredient that may help protect against salmonella food poisoning.

When shopping for salsa, avoid products made with added sugar or oil. The fresher the salsa, the more potent its flavor and its antibacterial effects.

Some new clarifications and modifications to The South Beach Diet™

For our latest round of updates to the diet, you'll see that some of the changes are really clarifications of existing guidelines. We hope this helps make the plan even easier to follow.

Artificial Sweeteners
Because it's not FDA-approved, we've removed stevia from the Foods to Enjoy and Avoid list (all Phases). We've also added Whey Low as an artificial sweetener to enjoy (all Phases).

Meat Alternatives/Soy
We've updated the guidelines on soy products. The old version used to recommend products with 3 grams of fat or less per 2-3 ounce serving. You may now enjoy products with 6 grams of fat per 2-3 ounce serving.

Meats
Prime rib, jerky, and pork rinds have been added to the Foods to Avoid list (all Phases). Low-fat turkey sausage has been added to the Foods to Enjoy list (all Phases). Please note that low-fat turkey sausage is acceptable for occasional use—roughly once a week.

Milk/Dairy
We've updated the daily serving of milk/dairy (including yogurt) from 2 cups to 2-3 cups (all Phases).

Vegetables
Fennel has been added to the Phase 1 Foods to Enjoy list.

Kimboroni · Wed Mar 24, 2004 10:43 am

From the Daily Dish:

Beware of Imitators!

If you've run across a meal replacement bar known as "South Beach Solutions," then you should know that these bars are not endorsed or manufactured by The South Beach Diet™.

It's easy to be confused, since South Beach Solutions bars have the same name as the diet—but rest assured that they are not SBD-approved. The name similarity is merely an unfortunate coincidence.

There are currently no bars that are approved as meal replacements on The South Beach Diet™. Instead, Dr. Agatston promotes consumption of fresh, whole foods. However, he is currently working with manufacturers to develop an appropriate alternative.

Kimboroni · Tue Mar 30, 2004 4:28 am

From the Daily Dish:

Tips for International Dieters

If you live overseas and are having trouble locating some South Beach Diet™-recommended products, there's no need to worry. None of the foods suggested for the diet are mandatory. Here are a few ideas for simple solutions to your international dieting woes:

Black Beans—Substitute with any other type of bean. The important nutrients to replace are protein and fiber.

Laughing Cow Cheese and Mozzarella Cheese Sticks—Substitute with any reduced-fat local cheese. Or, if that's not available, choose regular cheese and cut your portion size in half. Or, replace cheese with nuts, beans, plain nonfat yogurt, or lean meats.

Ricotta—If ricotta is not available for you to use in the ricotta crème recipes, you can replace it with nonfat yogurt, blended tofu, or blenderized low-fat cottage cheese.

The key to international success is to do the best with what you can find. The South Beach Diet™ aims to teach you the basics of healthy eating—those principles can be applied no matter where you live.

Kimboroni · Sun Apr 04, 2004 9:35 am

"Why aren't I losing (much) weight?" (both p1 and p2)

Here is a quote from a fellow poster that might help you look at your weightloss a different way and see success:

constance wrote: I've seen a lot of people on these boards complain that they haven't lost as much weight as they expected or as others did. For what it's worth, I think that part of the answer is that you need to think in terms of percentages, not absolute numbers.

If you want to lose 50 pounds and you lose 10, then you have lost 20% of what you want to lose. But if you only want to lose 20 pounds and you lose 4, you have still lost 20%.

Thinking about it this way helped me, especially as I got towards my first goal.

Also check out these helpful Daily Dish articles:

Weekly Weigh-Ins

It's tempting to step on the scale every day when you're trying to lose weight. But daily weigh-ins can lead to disappointment and confusion, particularly during Phase 1 of the South Beach Diet™ when changes in water weight can cause day-to-day ups and downs. Better to weigh yourself once a week, says Dr. Agatston. And try to rely on another, more accurate measure of success: Pay attention to how loose your clothes are becoming.

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Could the Scale Lie?

Don't be discouraged if your weight fluctuates day by day. Shifts in water weight, constipation, and even the food you just ate can cause the daily changes reflected on the scale. To avoid confusion and disappointment, weigh yourself only once a week. Let how much healthier you feel and how your clothes are fitting be your "scale."

These daily weight changes are particularly common during Phase 1, when your body is adjusting to the new way of eating. You may also notice that you weigh more immediately after a meal. This is due to the actual weight of the food and not to any fat weight you've gained. Remember that it takes time for your body to digest food, and it can take a couple of days for weight loss or weight gain to register on the scale.

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Caylynn posted a great article called "Why the Scale Lies." It's a must-read for anyone who is trying to lose weight!

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Practicing Patience

Some of our members haven't seen the Phase 1 weight loss they would have hoped for. Does this mean the diet's not working for them? Absolutely not. The South Beach Diet™ (SBD) is not a cookie-cutter diet—everyone will respond differently.

There are many factors involved in how quickly you lose weight:

What you eat. It can take some time to learn better eating habits and cut out cravings. Stick to the SBD principals, and eventually the weight will come off.

How much weight you have to lose. People with fewer pounds to lose may experience a slower rate of weight loss.

How long you spend on Phase 1. If you spend too much time on Phase 1, you may begin to lose lean muscle mass, which can stall weight loss. It's better to move on to Phase 2 after two weeks. If you experience weight gain, you can always go back to Phase 1.

How your body works. Some people have a harder time losing weight than others. This could be due to a slow metabolism or a medical condition. Whatever the case, no two people will be exactly alike in their ability to lose weight.

If you have unreasonable expectations, you may set yourself up for failure. Be patient and persistent—weight lost slowly and steadily tends to stay off over the long term. And remember that, in the process, you're improving your blood chemistry and learning to make healthier choices for life.

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The Battle of the Sexes

Attention women: Don't be discouraged if your husband loses weight faster than you on The South Beach Diet . While most men have an easier time dropping the pounds than their female counterparts, a little patience and perseverance will eventually help you reach your goals. Why do men have all the weight-loss luck?

1. Men tend to gain weight around their bellies. Women, on the other hand, tend to gain weight in the hips and thighs. Belly fat is the first thing to go on The South Beach Diet , so men generally see greater success during the early stages.

2. Men have less body fat and more muscle. This higher muscle-to-fat ratio means that men also have the benefit of a higher metabolic rate. Because of this, men have to put less effort into losing weight. Most women, on the other hand, have a lower muscle-to-fat ratio and, therefore, have to work harder to lose the same amount of weight.

3. Men don't have to deal with the hormonal changes of pregnancy or menopause. While it's true that both men and women have the tendency to gain weight as they age, women have the added challenge of dealing with hormonal fluctuations during pregnancy and menopause. Hormones wreak havoc on a woman's weight-control mechanisms, adding another weight-loss hurdle.

So what does this mean for a woman struggling with weight loss? First, don't compare your progress with that of your husband, and second, don't worry. You may have to work a little harder to get to your goal, but you will get there.

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Eating to Lose

While it seems harmless to skip a meal or a snack from time to time, you may actually be setting your body up to gain weight. How is it possible to gain weight by NOT eating?

1. The first goal of The South Beach Diet(TM) is to eliminate cravings. By skipping meals and snacks, you can encourage these cravings to return and cause yourself to splurge on unhealthy foods, thus reversing your weight-loss progress.

2. If you start skipping too many meals, your body may go into starvation mode. In order to conserve energy and resources, your metabolism will start to slow down, ultimately causing your weight loss to stall.

So what do you do if you're just not hungry? Don't fall into the common trap of mistaking your diminished cravings for diminished hunger. If you're following the diet correctly, it's unlikely you will feel hungry. Your goal is to preempt hunger by eating regular meals and snacks throughout the day. If you avoid feeling hungry, you will avoid overeating, and you will be able to achieve and maintain your desired weight.

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Waiting for Weight Loss

Are you having trouble shedding the initial 8 to 13 pounds you thought would be so easy to lose? You're not alone. Some South Beach dieters don't experience the same rapid weight loss during Phase 1 as others dieters. This could be due to a number of factors, including the following:

You haven't cut all bad carbohydrates out of your diet. If you suspect this may be the case, reexamine your diet and make the appropriate adjustments.

You carry most of your weight in the hips and buttocks. Pear-shaped people don't experience the same dramatic weight loss as those who carry most of their weight in the belly. In this case, patience is the key to success.

Your exercise regimen lacks intensity. While exercise isn't mandatory on the South Beach Diet, it will certainly help you lose weight faster. Dr. Agatston recommends at least 20 minutes of aerobic exercise a day. If you barely work up a sweat or increase your heartbeat when you exercise, you may not be working hard enough. Try a more difficult activity or increase the length of your workout.

You're experiencing menopause. If you're a women going through menopause, decreased levels of estrogen can lead to weight gain or difficulty losing weight. Maintaining a vigorous exercise program, including weight-bearing exercises, can help boost metabolism and aid in weight loss.

You have a medical condition that prevents you from losing weight. A minority of South Beach dieters have other causes for their weight gain or slow-to-nonexistent weight loss. If, after a couple of weeks in Phase 1, you see no change in your weight, consult your physician about having blood tests to check your thyroid and lipid profile.

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Exceptions to the Rule

Are you in Phase 1 and wondering why you haven't been able to lose as much weight as you'd like? Don't quit the diet yet! There are a few possible explanations:

Your diet before going on the Beach was already pretty healthy. Phase 1 weight loss is attributable to a loss of water associated with limiting carbs as well as fat loss due to a decrease in the overall intake of calories. If your diet already limited carbs, chances are you're not retaining as much water weight as the average overweight person.

You just came off a low-carb diet. For the same reason as above, you may not see drastic Phase 1 weight loss. (Kimbo's note: elsewhere, Dr A had said that low-carb dieters should start South Beach on Phase 2)

You don't have much weight to lose. If you're looking to drop 5 to 10 pounds or less, you may experience a more gradual weight loss.

You're going through menopause. Women experiencing hormonal changes have a harder time losing weight.

You have a medical condition that prevents you from losing weight. Some dieters have other reasons for their weight gain or slow-to-nonexistent weight loss. Only your physician can determine if you fit into this category.

If you're not satisfied with your rate of weight loss and there is no existing medical condition or hormonal change that would prevent you from losing weight, try upping the intensity and duration of your exercise routine. Adding weight-bearing exercise to your workout can also aid in weight loss.

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Plateau Problems

It is not uncommon to reach a plateau in Phase 2 of the South Beach Diet, especially as you get closer to your target weight. If your weight loss has stalled, here are three strategies for getting back on track:

Try eating different foods. Sometimes dieters get into a food rut, eating the same things day in and out. Change your diet and you may start losing weight again.

Get adequate exercise. Plateauing may result from losing too much muscle mass (as well as fat). Maintaining muscle mass with exercise helps burn calories and boost metabolism.

Return to Phase 1. If you have plateaued for several weeks and still have a fair amount of weight to lose, return to Phase 1 for a kick-start.

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Stalled During Phase Two

You made great strides during Phase 1, but now that you've transitioned to Phase 2 it seems like your weight loss has stalled. It's a common complaint with three common explanations:

1. You've reached your optimum weight. Congratulations! Your blood chemistry has improved and your body is adjusting to your new lifestyle. Still, if you're hoping to lose additional weight for cosmetic reasons, try adding additional sweat-generating exercises to your regimen or increasing the length of your workout.

2. High-glycemic carbs have crept back into your diet. If you don't stick to Dr. Agatston's recommendations, you can't expect the diet to work. Take a long, hard look at what you're eating and, if necessary, return to Phase 1.

3. Your weight loss hasn't stalled; it's just slowed. Some dieters expect the rapid weight loss they experienced during Phase 1 to continue. But during Phase 2, weight loss is often considerably slower. If you're still relatively new to Phase 2, be patient. Sustainable weight loss doesn't happen overnight, so it may be months before you notice significant progress.

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Here is part of a helpful Q&A from prevention.com. You can PM me for the original link if you wish-- I hesitate to post it here because it contains some old info. This part is good, also about plateaus:

Q: Can you tell me about weight loss "plateaus" and how to overcome them? I was on the South Beach Diet for three months, lost 14 lbs, but then stalled for two months. I've been on Phase 1 again, but no weight loss. I need to lose 15-20 lbs more.

Dr. Agatston: We find several reasons for plateauing. One is when the ideal weight has been achieved for an individual, which is indicated by excellent blood chemistries. Yet from the individual's viewpoint, she feels like she wants to lose more weight. The test of whether the diet has worked is the absence of cravings. If you are feeling well and are not having cravings, then the diet has worked optimally. If there are still cravings, there is a good chance that you are consuming the wrong foods or too much of a recommended food such as peanuts.

If you have lost your cravings yet still want to lose more weight, it becomes necessary to increase your metabolism through an exercise program. It will be necessary to increase aerobic exercise and some resistance training, which will increase your muscle and bone mass and thereby increase your metabolism. Trying to lose more weight by using self-discipline to severely restrict calories will generally lead to yo-yo dieting. I hope this is helpful.

Q: What about going back and forth between Phase 1 and Phase 2? Will it help speed up the weight loss process if I'm plateauing?

Dr. Agatston: We strongly suggest that you remain in Phase 2 until you hit your weight loss goal. This is the surest strategy for long-term weight loss and achievement of optimal blood chemistries. While you can lose weight faster by returning to Phase 1, you will be more likely to yo-yo. Another strategy for faster weight loss, that is in fact permanent, is to incorporate an exercise program that you can easily stick to.

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If you're already exercising, this is a good post for learning how muscle gain affects what your scale says, and it's also a good thread to read for understanding the "muscle weighs more than fat" controversy:

http://www.southbeach-diet-plan.com/forum/viewtopic.php?p=159867#159867

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Last, this is an article titled "Are you ready for weight loss?" that might provide some helpful insight:

http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=19675

Kimboroni · Sat Apr 10, 2004 8:45 pm

Margarine is allowed on all phases as long as it says "no trans fats" on the package. Be careful to check the ingredient list to make sure there are no partially hydrogenated oils. If it contains PHO but says "0 trans fats per serving," that means that the amount of trans fat is low enough to round to zero in the given serving size. That isn't necessarily a good choice. This is an excellent site for reading more about trans fats: http://bantransfats.org/

Kimboroni · Tue Apr 13, 2004 6:43 pm

Sweet potatoes should be left for phases 2 & 3, but even then some people have trouble with them. They have a higher GI. The high vitamin content is why they are allowed, but you have to see if you can still lose weight and avoid cravings when you eat them.

Good Fats Good Carbs says to avoid steak sauce. It's all sugar. Sorry! NOTE: Please read the updated food list at the top of my FAQ-- they are now allowing a small amount of steak sauce.

Kimboroni · Fri Apr 16, 2004 8:01 am

Generally, low carb products are Atkins-friendly but not SB-friendly, because they tend to keep or add high levels of bad fats in them, or they have a lot of chemicals. SB focuses on healthy whole foods, not special manufactured foods.

You need to do your research and look at the ingredient list and fat quantities, because items marked "low carb" can be okay if they're made correctly. There's no free lunch--they have to replace the missing sugar with something. It could be sugar alcohols or Splenda if it's not fat or chemicals. Maltodextrin is another ingredient to watch out for-- it can cause bloating and gas.

I looked at some of the Carb Options brand products:

Steak Sauce
--most ingredients are ones you'd find in regular steak sauce
--however, it has Splenda, which some people don't want to eat
--contains maltodextrin
--no fat, low in chemicals (but does have some chemicals)
--so it looks like a pretty good choice for SB, if you're okay with Splenda

Low Calorie Ketchup
same as their Steak Sauce--Splenda, some chemicals
contains MSG

Original Barbecue Sauce
same as others--Splenda, some chemicals
somewhat high in sodium, but not horrible

Asian Teriyaki Marinade
same as Steak Sauce--Splenda and some chemicals
very high in sodium, which is common among soy-sauce-based foods

So the Carb Options brand doesn't seem too bad in how they make some of their condiments. As long as you don't use a lot (they still have calories), the above look fine for SB.

Peanut Spread-- Chunky or Creamy
The name says it all-- there's so much added junk that it can't legally be called peanut butter. The Crunchy variety is only 65% peanuts, whereas actual peanut butter has to be at least 90% peanuts. Peanuts are healthy and low GI, so a special product like this is very strange.

Also, it has partially hydrogenated oil and extra saturated fat, as well as Splenda (not necessary in peanut butter) and added chemicals. This is not SB-friendly.

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Here is something about low-carb milk that was posted elsewhere:

I just checked the paid SBD site to see what they're saying about this product. Three of the nutritionists say the low carb milk beverage is NOT a good idea for SBD.

Quote: Hello! The SBD does not count grams of carbohydrates. The low carb milk is geared toward low carb diets and not the SBD. Milk contains a low glycemic sugar that is called lactose. Because it is a low glycemic sugar to start with, there is no need to reduce it further. Therefore, it is recommended to stick with the regular fat-free or 1% low fat milk. Thank you!
Maureen/SBD Nutritionist

The 'low carb' milk is not a recommended milk on the SBD. Instead of 'low carb' milk, you may use regular 1% or skim milk. Remember that the SBD isn't a 'low carb' plan, so regular milk is fine to enjoy.
Rachel--SBD Nutritionist

The SBD is not a low carb diet. Therefore, there really is no reason to buy low carb milk. The best choices for dairy are real milk (fat-free, low fat or plain soy). Although the Hood's Countdown Dairy Beverage is fortified, it may still not be able to replicate all of the nutrients present in the real product. Milk naturally has several components that make it a great part of a healthy diet.
-Beth/SBD Nutritionist

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It's all about label reading. SB isn't actually low carb, so you need to be really careful and not just start buying low carb products indiscriminately.

Kimboroni · Sun May 16, 2004 2:43 am

Stevia is SB-friendly for all phases. NOTE: Sometime after I posted this in response to a since-deleted question, the SB people removed Stevia from the list of sweeteners because it isn't FDA-approved. Many people do continue to use it, but it can cause an allergic reaction for people with certain plant allergies. Please do your research.

Avoid natural sweeteners during p1, but in p2 you can bring back small amounts of honey and molasses.

The sodium and nitrates in packaged meats are definitely a concern. There's a 2-slice-per-day limit on turkey bacon, but that isn't a recommendation to eat it every day. I see a lot of people here eating 2 eggs and 2 slices of turkey bacon for breakfast each day, and that's not what Dr A had in mind-- his meal plans have veggies with every breakfast.

Kimboroni · Thu Jul 15, 2004 12:36 am

The suggestions from the paid SB site (just for p1, I think) for veggies are as follows:

breakfast-- at least ½ cup
lunch-- at least 2 cups
dinner-- at least 2 cups

This helps ensure that you get enough carbohydrates for health, as well as vitamins, minerals, etc. They're rather filling, too, so you probably wouldn't need seconds.

If you want the full food breakdown from the official site, see the p1 or p2 FAQ.

caterpillar · Sun Oct 24, 2004 3:22 pm

jjohnson,

Welcome! Peanut butter (the natural kind!) is absolutely allowed on P1. Consider it a "nut", which is limited to a certain extent because nuts are very high in calories. The fat they contain, however, is a *very* good fat, so don't shy away! Natural peanut butter contains only peanuts and usually salt. It's *not* Jif or Skippy -- those contain all kinds of sugar, hydrogenated oils, and other miscellaneous junk.

Don't worry about counting proteins and fats; just eat the right kinds of both until you feel satisfied.

Check out Kimboroni's FAQ for complete food lists (what to eat, what to limit or avoid) here: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=18904

And definitely check out from the library or buy the book (the blue one).

recipelover · Fri Jan 07, 2005 8:24 pm

The V8 juice is just a way to get some vegetables with breakfast. You can skip the juice and just eat vegetables instead. (1/2 cup is recommended for breakfast)

MotorolaV600 · Tue Apr 05, 2005 6:49 am

Just a helpful tip ... since I'm from Malta Europe ....

The Laughing Cow Cheese is more commonly known in Europe as La vache qui rit ... it's actually French for The laughing cow.

Thought that might help.

soulmia · Sat Nov 18, 2006 2:34 am

I was checking out portion size as i have stalled since the past week...one thing that got me confused....
in all the meals: b/fast, snacks, lunch and dinner: it says dairy: 2 cups including yogurt....
does this mean that I can have 2 cups of dairy/meal or per day?!

RedRox · Sat Nov 18, 2006 4:31 am

That's a daily allowance. And any combo of the two in P1 up to 2 cups. It's not 2 cups of milk AND 2 cups of yogurt. Two cups total between the two in any combo you like. And this just applies to plain FF yogurt. When you get to P2 and you are allowed some of the no sugar added flavored yogurts, you only get 6 oz of those.