| sparky_Danny
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Hi,
This is my second time on the south beach diet. The first time, I started at 182 lb, and dropped 15 lbs and got to 167 lb! But in the next few years I gained it back and then some, weighing in at 204 last Thanksgiving! That's when I went back on South Beach with exercise program, and I am now at 182, a drop of 22 lbs! My goal is to get to 167 by summer.
I hope I can make it!
Send a reply to encourage me. Thanks! |
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Wed Apr 09, 2008 10:26 pm |
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| RedRox
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| Nice job so far! Keep moving forward!! |
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Thu Apr 10, 2008 3:28 am |
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| sparky_Danny
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| I have been stuck at 182 for two weeks. It is frustrating but I am working through it. |
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Thu Apr 10, 2008 2:46 pm |
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| RedRox
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| stalls suck but we all go through them. mentally drove me batty at first, but I got to a point where I realized all I could control was making good choices and hoped that time would take care of the rest and eventually it did. Consider it practicing for P3!! ;) Exercising helped too. |
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Thu Apr 10, 2008 3:57 pm |
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| sparky_Danny
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| Two days ago I increased my daily morning aerobic exercise (Arc trainer machine in gym) from 20 to 30 minutes. I hope this will help. Thanks for the encouragement and the advice! :) |
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Thu Apr 10, 2008 10:25 pm |
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| ladybugnessa
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sparky_Danny wrote: Two days ago I increased my daily morning aerobic exercise (Arc trainer machine in gym) from 20 to 30 minutes. I hope this will help. Thanks for the encouragement and the advice! :)
are you doing anything but cardio? |
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Thu Apr 10, 2008 10:28 pm |
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| sparky_Danny
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Thanks for asking. Once a week I do weight training with 10 different machines, 3 sets of 8 reps on each machine. It takes about 40 minutes.
OK, this is what I ate yesterday, please critique it.
By the way, I am 5 foot 9 inches, male.
Breakfast: 3 egg white plus 1 whole egg omelet with one slice of ham and one slice of lowfat Swiss.
8 cups of coffee with splenda and soy milk
Snack: 1 Medium apple
Lunch: Salad with chicken and parmesan cheese and caesar dressing
Snack: 1 Large apple
Dinner: 1 can of Progresso light vegetable soup.
1 cucumber
1 pork chop
1/2 pack of Green Giant frozen mixed vegetables with light butter sauce
8 cups of decaf coffee with splenda and soy milk
Dessert: 1/2 cup Part-skim Ricotta with 8 blackberries and splenda
I also drink about 3 liters of diet soda during the day. |
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Thu Apr 10, 2008 10:44 pm |
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| luvs_torun
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Looking at your menu... I'd say make sure to read (reread?) the book and read all the faq's that are stickied to the top of each forum...
Lots of great information!!
Here are the Meal Plan Guidelines for Phase 1 and 2
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.
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.
You may want to check your menu against either the P1 or P2 guidelines (depending on what phase you are on).... :wink: |
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Thu Apr 10, 2008 10:51 pm |
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| RedRox
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breakfast is very protein heavy. maybe add some vegetables into the omelette at a minimum.
seems like a lot of coffee, decaf coffee and diet soda. esp. the diet soda. ever think of trying to kick the diet soda habit?
fruit should generally be paired with fats and/or proteins. natural PB or cheese goes well with apples. A variety of fruits is better for you than the same one twice I think.
the butter sauce on the frozen veggies probably isn't SB friendly and the soup is probably high in sodium and don't know enough about the ingredients in it to know how compliant it might be.
In general, I think the concepts are in place, but the details could use a little work! :) ;) |
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Thu Apr 10, 2008 10:52 pm |
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| ladybugnessa
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| I agree with Redrox |
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Thu Apr 10, 2008 11:07 pm |
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| sparky_Danny
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Thanks to ladybugnessa, RedRox, and luvs_torun for all of your great help and advice!
For breakfast, I can add V8 juice.
Two oz of protein seems low for me for breakfast, but maybe I can try it if my present breakfast has too much protein. What do you think?
I can change my snacks to celery and low-fat swiss for morning snack
and apple with PB for afternoon, and maybe eat a pear instead of an apple once in a while. What do you think?
I can get rid of butter for dinner without too much problem.
3 oz of protein for dinner sounds very low for me.
I usually have 6 to 10 oz, maybe 12. This will be tough to change. Do you think 3 oz protein for dinner is enough for an athletic male like myself?
Eating slowly is also hard for me because I am so hungry, especially at night.
I will check the ingredients on the soup can and get back to you. Aside from the sodium, what else should I look for?
Cutting back on soda is important for me, I know, but it won't be easy.
Same with the coffee.
I'll try.
Thanks again for all of your help!
By the way, today I weighed in at 181 and 3/4, so at least I broke past the 182 barrier, even if just by a little! Yeah! :) |
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Fri Apr 11, 2008 6:29 pm |
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| RedRox
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I eat more protein than those guidelines as well. But your breakfast example was 4 eggs, a slice of ham and a slice of cheese. If you have more veggies maybe you could "get by" with 2 eggs, the ham and cheese. ;) I'm in P2 so not as comparable, but along with my breakfast cereal/grains, I typically have a 1 egg white omelette with once slice of canadian bacon and a sprinkle of lf shredded cheese.
Dinner you had 1 pork chop. That seemed reasonable. I probably eat 6-8 oz of protein with most dinners, but much less than that for breakfast and lunches. Most of the volume should be coming from vegetables though. |
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Fri Apr 11, 2008 7:12 pm |
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| sparky_Danny
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Thanks for all of your great advice, RedRox!
I really appreciate your help and support!
Today I ate the following:
Breakfast, omelet with: I whole egg, 2 egg whites, slice of ham and laughing cow lowfat swiss with 6 cherry tomatoes. (so I dropped one egg white and added some tomatoes)
4 cups of coffee (1/2 my usual) with soy milk
Morning Snack: celery with laughing cow lowfat swiss
(this switch from an apple was a mistake -- I felt lightheaded later, I will try strawberries for a morning snack tomorrow to vary my fruit)
Lunch: Greek salad with chicken, beef and lamb (at a restaurant)
Afternoon Snack: apple with peanut butter
Dinner: Progresso Southwestern Vegetable Soup (I checked the can again, I don't see anything bad except high sodium, but my blood pressure is normal so I don't think this is a problem)
1 and 1/2 turkey sausage with 1 red bepper and 1 onion
8 cups decaf coffee with soy milk
Dessert: 1/2 cup pat-skim Ricotta and five blackberries.
Also 2 liters of diet soda (cuting back slowly) throughout the day.
I am in phase 2 (I skipped phase 1).
Please critique. Thanks again for all of your help! |
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Sun Apr 13, 2008 2:01 am |
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| RedRox
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| looks better! |
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Sun Apr 13, 2008 3:14 am |
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| sparky_Danny
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Thanks so much for all of your help and encouragement!
I switched my morning snack to strawberries plus lowfat cottage cheese to better integrate protein into my snack.
ok i hit 180.25 lb this morning! finally!
Now I am minus 24 lbs, 13 more to lose!
I know I can do it! Thanks again for all of the encouragement! |
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Mon Apr 14, 2008 2:33 pm |
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