| didi
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I have been on Phase 1 for 5 days but have not lost any weight. I am a 33 years old 5 feet tall female . My current weight is 175 lb and I want to loss at least 30 lb. I am posting my typical meal plan for last 3 days. I would appreciate if anybody could figure out what is wrong with my meal. I drink a lot of water during the day.
February 27, 2008
Breakfast
A 2 inch diameter burger made of ground beef + cauliflower + legume powder
1 cup tea ( 2 tsp skimmed milk no sugar)
Snack: 10 nuts
Lunch:
Chicken 5 oz
Vegetables 2 cups
Snack:
1 cup tea ( 2 tsp skimmed milk no sugar)
Dinner:
2 eggs + 2 cups salad
Physical activity: 10 mins walking on treadmill ( 3 mph speed)
February 28, 2008
Breakfast
Chicken 4 oz
Vegetables 3 cups
1 cup tea ( 2 tsp skimmed milk no sugar)
Snack: 10 nuts
Lunch:
2 - 2 inch diameter burger made of ground beef + cauliflower + legume powder
Kidney bean: 1/3 cup
Vegetables 2 cups
Snack:1 cup tea ( 2 tsp skimmed milk no sugar)
Dinner:2 eggs (boiled)
Physical activity: 10 mins walking on treadmill ( 3 mph speed)
February 29, 2008
Breakfast
Chicken 4 oz
Vegetables 3 cups
1 cup tea ( 2 tsp skimmed milk no sugar)
Snack: 10 nuts
Lunch:
1 cup boiled asparagus with 2 oz shrimp
½ cup legume with one egg
Snack:
15 nuts
1 cup tea ( 2 tsp skimmed milk no sugar)
Dinner:
2 eggs (boiled)
Physical activity: 10 mins walking on treadmill ( 3 mph speed) |
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Sat Mar 01, 2008 12:58 am |
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| luvs_torun
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Hi didi.....
This is what your menu should look like in Phase 1
How to adapt your meal plan - Phase 1
The South Beach Diet™ is designed so that you can easily swap meals and ingredients. If you don't like eggs for breakfast, have low-fat cottage cheese or lean meat instead. Not a fish lover? Then choose lean beef or poultry. In Phase 1 of the diet, you can eat as many proteins and vegetables as you like, plus fats like olive oil. Fruit and starches aren't allowed until Phase 2. Here's a look at some general eating guidelines. For specific food choices, check out the Phase 1 Foods to Enjoy and Avoid list.
BREAKFAST
Protein: Quantity is not limited. Start with a 2 oz. portion, eat slowly, go back for seconds if still hungry.
Vegetables: Minimum 1/2 cup or 6-8 oz. tomato or vegetable juice.
Fruit: NONE
Starch: NONE
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 tsp mayonnaise, trans-free margarine, or oil (optional)
SNACK: Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds. A snack that combines protein (1 oz.) and vegetables is encouraged.
LUNCH
Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
Vegetables: Minimum 2 cups. We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.
Fruit: NONE
Starch: NONE
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing
SNACK: Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds. A snack that combines protein (1 oz.) and vegetables is encouraged.
DINNER
Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
Vegetables: Minimum 2 cups. We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.
Fruit: NONE
Starch: NONE
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing
DESSERT / EVENING SNACK: Desserts are optional. Enjoy a Sweet Treat or any of the snack choices.
BEVERAGES: Diet, decaffeinated, sugar-free drinks are not limited. You can enjoy caffeinated coffee or diet sodas with caffeine added, but limit to 1 - 2 servings per day.
You're really not eating enough. I see you are trying to get your minimum amount of veggies in...(and remember you can have more veggies!)...
But only 2 eggs for dinner??? You must feel hungry? :D
Rather than trying to get 3 cups in at breakfast, maybe try 1/2 cup veggies at breakfast and 3 cups at dinner? (not that it matters I suppose, you can have lots of veggies for breakfast too... but I would definitely have veggies at dinner.)
You also need some good fats in your menu. Olive oil on your salads, or a good full fat dressing.
You also should add more dairy. Up to two cups daily is allowed in phase 1 (skim or 1% milk or plain, fat-free yogurt).
Is your ground beef lean?
Also.... as far as exercise.... at least a half hour most days is recommended for maintaining.... you need more for loss.
(however... any exercise is a good thing!)
Remember too that you must be patient.... it will happen! :) |
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Sat Mar 01, 2008 1:45 am |
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| didi
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| Thanks for your suggestions. Do you think that I should eat more? :D I’ve heard that our breakfast should be heavy to increase the metabolism and dinner should be light. I have added 1 cup skimmed milk with my meal. I take the other cup with 2 cups of sugar free tea. Is it necessary to add fat content in the menu? I’ve just started exercising and will increase the time gradually. Still no weight loss for today. |
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Sat Mar 01, 2008 8:02 pm |
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| luvs_torun
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Yup... I do think you should eat more... (see meal plan :D )....
as far as increasing metabolism... exercise is fantastic for that.
Eating every few hours is good for that also. Have your meals and snacks in between.
Good fat (in the right amounts mind you :wink: )... take longer to digest and help you to feel full longer.
My other thought would be to stay away from the scale for a few days.
There are other reasons you may not be registering a loss in pounds in your first five days (i.e. close to that time of the month... etc.)....
Keep up the good work, try and follow the meal plan, keep exercising and weigh yourself maybe... on Tuesday? |
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Sat Mar 01, 2008 8:30 pm |
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| didi
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| Can anybody tell me whether I can use corn starch ( 2 tsp) :) with my meal in phase 1 or in phase 2. I love Chinese food and most of the Chinese dish I make need corn starch. If I can’t use that then what would be the substitute for that? |
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Mon Mar 03, 2008 12:35 am |
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| ladybugnessa
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| i would not use corn starch till well into phase 2 (at least 3 months) |
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Mon Mar 03, 2008 12:41 am |
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| WGirl
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I frequently do stir fry with a minimum of sauce. But I have always used corn starch to thicken soups since starting SB, even in P1. Don't know how your usual recipes run, but try using half the amount you usually do.
HTH, |
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Mon Mar 03, 2008 1:18 am |
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| Kimboroni
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Luvs asked about the ground beef being lean, and I wondered the same thing about the chicken as well-- it should be very lean ground beef and chicken breast. Proteins should be low-fat, and then you add some good fats as Luvs said. Those are very important to the plan.
An SB dinner as shown in the meal plan is a light dinner, really. You shouldn't be stuffing yourself full at any meal, but eating adequately until satisfied.
Tea isn't a snack. You can have some tea with your snack, but you do need some actual food.
Also, please stay off the scale. It isn't good to expect such quick results. |
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Mon Mar 03, 2008 5:50 pm |
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| didi
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| As Luvs suggested I stayed off the scale until today and I saw in the morning that I've lost 1 lb. :D . By the end of this week my 2 weeks for phase 1 will be done. Do you think that I should go for phase 2 after that even if I don't loss much weight? Or I should continue phase 1 one more week. I have no problem staying at phase 1 but I am thinking about any health concern related to prolonged phase 1. |
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Tue Mar 04, 2008 6:25 pm |
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| RedRox
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I'd move on. You are only adding in 1 fruit or 1 starchy veggie/grain per day for the week, so it isn't really much of a change. (So if you add a fruit, then you just have 1 fruit per day for the week, you are not adding 1 extra thing each day!) And you are generally better off avoiding breads or bread products and sticking to either starchy veggies (like winter squashes or sweet potatoes) or real whole grains like steel cut oatmeal.
See the advice on transitioning thread at the top of the P2 forum for more detailed info on transitioning strategies. |
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Tue Mar 04, 2008 6:38 pm |
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| sunnyallthetime
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| Didi, I agree, it doesn't sound like you are eating enough. And if you could stand it, try to bump up to 30 miniutes on the treadmill. Cardio is a great calorie burner! I am glad to hear you are staying off the scale. Once a week is my rule. And it is SO tempting some mornings. :lol: Keep up the good work!~ |
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Thu Mar 06, 2008 2:55 am |
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| didi
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| Thanks for your support and keeping me motivated all the time :D . I have one problem with this diet. I am so constipated that I feel uncomfortable all the time. I eat a lot of vegetable and I take a stool softener/day but nothing is helping. Because of this my face skin is such a mess. What should I do? |
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Thu Mar 06, 2008 1:42 pm |
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| luvs_torun
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Are you drining lots of water?
now don't laugh..... exercise really can help "move" things along! :D
If it continues to be a problem, you might check with your doc..
(good job on the scale by the way!) |
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Thu Mar 06, 2008 1:45 pm |
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| didi
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| I would like to thank you all for supporting me to have a healthy diet practice. I've done with 2 weeks of phase 1 and 1 week of phase 2 with 1 serving of fruit. I've lost 4 pounds :D . What should I do for next week? I would like to know about rice options in SB diet. What kind of rice is allowed and how many serving per day? |
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Mon Mar 17, 2008 5:07 pm |
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| ladybugnessa
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brown rice and brown basmati rice are both allowed. I know there are a few others listed in the phase 2 food FAQ that Kimboroni has as a stickie...
1/2 cup cooked is a serving.
ONCE a day the first week you add a grain back. |
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Mon Mar 17, 2008 5:10 pm |
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