| didi
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| I have been on phase 2 for couple of weeks. This week I started eating 1 surving whole wheet pasta with lots of vegetables at lunch time. I don't eat any protien at lunch. I did this only for last three days and I noticed that I've gained 1-2 lb!!! Is this normal? I am so upset that I am planning to go back to phase 1 again. I desperately need your suggestion. I lost only 4 lb during phase 1. I don't want to gain those pounds back. :( |
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Fri Mar 28, 2008 3:34 am |
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| luvs_torun
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Yes.... it is normal.
Your weight can fluctuate a pound (or two or three) for many different reasons, even daily... (for women probably the biggest would be around that "time of the month".)
Don't go back to phase 1. Just continue on...
If you are concerned you might not be eating the right things, post your menu and we'll give you some feedback...
How's the exercise coming along??
Don't despair!! :D |
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Fri Mar 28, 2008 3:46 am |
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| didi
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I would really appreciate if you could figure out the problem. Here is my typical meal for phase 2.
March 26, 2008
Breakfast
2 eggs
1 cup tea (2 tsp 3% milk no sugar)
Snack: 20 nuts
Lunch:
1/3 cup pasta + 1 cup vegetables (green veg + carrot etc)
Snack:
1 cup tea (2 tsp skimmed milk no sugar)
Dinner:
3 oz chicken with 3 cups mixed vegetables
Physical activity: 20 min aerobics and 10 min treadmill
March 27, 2008
Breakfast
2/3 cup bean
1 cup tea (2 tsp 3% milk no sugar)
Snack: 20 nuts
Lunch:
1/3 cup pasta + 1 cup vegetables (carrot, corn etc)+ 2 oz shrimp
1 small cup plain yogurt (full cream)
Snack: 1 stick low fat cheese
1 cup tea (2 tsp skimmed milk no sugar)
Dinner:
3 oz fish
1 cup skimmed milk
Physical activity: 30 min aerobics and 10 min treadmill |
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Fri Mar 28, 2008 5:53 am |
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| luvs_torun
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Here are the Phase 2 Meal Plan Guidelines...
(your meals and snacks should look more like this...)
How to adapt your meal plan - Phase 2
In Phase 2, you'll gradually begin to reintroduce healthy carbohydrates into your diet. Here's how to do it: Week one and two: Add in two good carb choices daily. We suggest you reintroduce fruit at lunch, dinner, or as a snack, but it's not the best choice first thing in the morning at breakfast. We recommend a high-fiber cereal for breakfast. Week three and four: move to four good carbs choices daily: 1-2 fruits and 1-2 starches. You can now eat anything from the Phase 1 Foods to Enjoy list list as well as items from the Phase 2 Foods to Reintroduce 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: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2-3 cups allowed daily (including yogurt)
Fat: 1 tsp mayonnaise, trans-free margarine, or oil (optional)
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: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2-3 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing
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: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2-3 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing
SNACKS AND DESSERT: Snacks and dessert are optional. Choose a protein, vegetable, fat-free plain yogurt, artificially sweetened non-fat flavored yogurt, nuts/seeds, or a Sweet Treat. A snack that combines protein (1 oz.) and vegetables is encouraged.
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.
It looks to me like you may be eating too many "starchy" veggies?
(Corn, carrots, mixed veggies?)
Shoot for more dark green, leafy veggies..
Also try and fit in at least a half cup veggies at breakfast.
Yogurt should be low fat/fat free.
Not sure what type of nuts you are having but a typical serving is usually 15.
Don't forget a bit more "good" fats.... i.e. dressings, olives/oil, avocado on your salads.
I would probably be adding a fruit by now also.
Are you drinking lots of water?? :D |
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Fri Mar 28, 2008 12:58 pm |
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| ladybugnessa
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didi wrote: I would really appreciate if you could figure out the problem. Here is my typical meal for phase 2.
March 26, 2008
ah... ok... i gotta go meal by meal but overall your very light on veggies...
also Luvs_torun posted the best thing for you.. the meal template.
didi wrote:
Breakfast
2 eggs
1 cup tea (2 tsp 3% milk no sugar)
NO veggies
no fat
3% milk is too high in fat use skim (nonfat, fatfree) or 1%
didi wrote:
Snack: 20 nuts
some nuts that would be too many, some nuts that would be too few
either way you have no veggies and no protein
didi wrote:
Lunch:
1/3 cup pasta + 1 cup vegetables (green veg + carrot etc)
please tell me that you had protein with this? and was that 1/3 cup cooked whole wheat pasta? and 1 cup of veggies is HALF what you need
are you in phase 2 now??? if not carrots are not permitted in phase 1
didi wrote:
Snack:
1 cup tea (2 tsp skimmed milk no sugar)
1 cup of tea is not a snack it's a beverage. see the template Luvs posted for snack info...
didi wrote:
Dinner:
3 oz chicken with 3 cups mixed vegetables
what fat did you have?
where are you beans?
didi wrote:
Physical activity: 20 min aerobics and 10 min treadmill
didi wrote:
March 27, 2008
Breakfast
2/3 cup bean
1 cup tea (2 tsp 3% milk no sugar)
oy... no protein that serving of beans is over the recommended amount.... and again the milk is not a good choice
didi wrote:
Snack: 20 nuts
same comment as yesterday's menu
didi wrote:
Lunch:
1/3 cup pasta + 1 cup vegetables (carrot, corn etc)+ 2 oz shrimp
1 small cup plain yogurt (full cream)
well the full cream for the yogurt is not good. needs to be fat free or low fat...
the pasta again is that a cooked amount and is it whole grain?
your light on veggies and 2 oz of shrimp is skimpy for lunch protein
didi wrote:
Snack: 1 stick low fat cheese
1 cup tea (2 tsp skimmed milk no sugar)
i'd add some veggies here
didi wrote:
Dinner:
3 oz fish
1 cup skimmed milk
no veggies?
didi wrote:
Physical activity: 30 min aerobics and 10 min treadmill
add some veggies.... |
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Fri Mar 28, 2008 1:19 pm |
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| didi
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Thanks Nessa and Luvs.I am wondering what kind of protien I can eat for snack? The pasta I eat is whole wheat and nuts are either almond or pastachio. I am not eating any starchy vegetables other than carrot. For fat portion I usually cook my chicken with 1 tsp olive oil. I would appreciate if you could tell me how many oz are there in a cup of chicken breast. Can I have whole wheat cracker as snack ( may be 3 or 4 crackers)? What kind of oats I can eat during phase 2? I have one that says ---- Cooks in 3 to 5 minutes ----contains 3 gm of fiber per 1/3 cup of surving ---no cholesterol and trans fat but 0.4 gm of saturated fat. Is this oat allowed for phase 2?
Thank you once again for your time. |
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Sun Mar 30, 2008 11:06 am |
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| luvs_torun
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didi..... here is the link for Phase 2 "list of foods to add"
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=23029
and here are phase 2 "Frequently asked questions"
http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=26401
These links will tell you what you can add to your p2 menu (and portion sizes) and also what to look for in a cracker (Triscuits are a good cracker) and oatmeal (instant is not a good choice and the higher fiber per serving, the better.. 3 - 5 grams is "good" over 5 is considered "high".)
You can have any type of protein for a snack. A veggie paired with protein is a good snack... i.e. celery with low-fat cheese or peanutbutter (or even lean deli meat).
There are 8 ounces in one cup.... you want shoot for 3 ounces of protein at a meal, so start roughly with 1/3 cup chicken breast (remember protein is not limited... ) so you can have more if you are hungry... but better to fill up on veggies. :wink:
I am not sure what is in your mixed veggies... but corn (which is "limited") and carrots are considered "starchy". |
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Sun Mar 30, 2008 8:32 pm |
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