| momfor4
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I am on day 5 of Phase 1 and still need a little help. I have read book over alot and the boards but still tying to understand a couple things.
I have a typical breakfast of 1/2 eggs or 1 egg and 3 whites, with lots of veggies in it , maybe a little cheese and maybe some canadian bacon. Does this sound like too much at breakfast? Can I have cheese 2/3 times a day or is there a limit? It is 6 oz or less or ff cheese or the laughing cow cheese lite. Can I have a couple of these l.cow's a day?? It is good on turkey!
Please help me understand then where/how I have read about milk and beans being taken maybe in the morning?? is this just so you don't get the "SB flu" or is there another reason?? Something about the sugar in milk?? I am wondering when I should have my milk and why at a certain time if needed. AND is there a certain time I should have beans and why? What should be limit of beans for day? This CAN include fat free refried beans right?? How much??
For some reason I am struggling with understanding this all- still very new to it! Thanks for any of your help!!
momfor4 |
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Wed Apr 30, 2008 2:20 pm |
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| RedRox
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I'd suggest finding the meal planning template thread linked into the P1 FAQ sticky thread if you haven't already as it lays out breakfast, snack, lunch, snack, dinner, snack recommendations.
Breakfast sounds fine if a little egg heavy. But in P1 that's kind of common. You could also get some protein from cottage cheese for example. Just make sure you are getting a minimum of a 1/2 cup of veggies in there with your eggs or on the side.
As to the milk and beans. It's mostly because they are the sources of the greatest good carbs in P1. Milk does contain the sugar lactose and beans contain more complex carbohydrates, fiber, protein and other good stuff. The serving size for beans is 1/3-1/2 cup serving, but multiple servings per day are allowed.
If there is a rationale for milk or beans in the morning it is simply to get in some more good carbs to help get your metabolism fueled first thing after a lengthy fast while you have been sleeping and give you enough energy to start the day and get going. Beans help fill me up, so I always liked them in an afternoon snack period when I was always most hungry, but I don't know if there is a particular "best" time for them. I think the meal planning template gives more specific recommendations/options for both. And yes, FF or vegetarian refried beans are fine. You can count them towards your veggie minimums as well.
Cheese should be 6 gms of fat or less per 1 ounce serving. I'd avoid the fat free stuff personally. As a protein source on SB, cheese is technically unlimited, but it is more calorie dense than a lot of other P1 foods, so probably should be moderated somewhat. So not sure there is a hard and fast rule about it. 2-5 servings per day seems kind of reasonable to me for the stuff like cheese slices or LC wedges, feta, etc. A serving of cottage cheese is 1/2 cup and it's a great quality protein source so that could take up a serving or two as well. If you feel you need or want more than that, probably better to not be hungry in P1 than to be limiting cheese based on its caloric density, but better to fill on more veggies first. ;) |
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Wed Apr 30, 2008 2:38 pm |
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| rosenkilde1
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Thanks this helped me too.
I am only eating the things allowed in P1 - however I am not really measuring and not even sure I am getting my minumum vegetable but think so and just bought very good vegetable juice - never thought I liked that stuff.
Day 3 so far, thanks for advice. |
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Wed Apr 30, 2008 2:49 pm |
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| RedRox
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That's why that menu planning template is so critical really. You can eat all P1 foods off the list, but eat too much of some and too little of others and not eat regularly enough to really make it the SB program.
here's the link http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=24136 (It combines all phases into one thread)
Here is the P1 info:
Quote: 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.
The P1 foods list also linked into the FAQ has specific limitations and recommendations on specific foods too. (nuts for example)
Really some "counting" is still required and maybe not as much in P1, but portion control is still important and a valuable lifestyle skill to develop on your SB journey. |
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Wed Apr 30, 2008 2:54 pm |
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| rosenkilde1
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| Thanks and I am sure you're right but I do it this way as if it gets too scheduled for me I will rather not do it, I am sure for everybody else it is very important to do everything by half cup, cup 10 or 20 nuts, but I am quite happy taking the tools of a healthy diet and listening to my body. |
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Wed Apr 30, 2008 3:06 pm |
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| DebbyC
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rosenkilde1 wrote: Thanks and I am sure you're right but I do it this way as if it gets too scheduled for me I will rather not do it, I am sure for everybody else it is very important to do everything by half cup, cup 10 or 20 nuts, but I am quite happy taking the tools of a healthy diet and listening to my body.
heheheh I was quite happy listening to my body too....and even eating a healthy diet, I put on 20# without even thinking about it!!! Fortunately, you're not like everybody else so you don't have to....some of us have to put restrictions - or *gasp* we find it doesn't work.... |
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Wed Apr 30, 2008 3:44 pm |
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| rosenkilde1
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Well done and be proud.
I have steadily lost weight every day since starting, and have been on similar diet before which combined with exercise made me lose loads.
I am going to keep on this as so far I like it.
Bit scared of phase 2 though and thinking I might have to then start restricting myself more.
It is not that I eat loads though, far from it, I just have what I can in normal portions, and then snack on nuts and youghurt, bit too much probably, but do to IBS I need quite a lot of youghurt.
And yes I will have a bit of white wine on the bank holiday weekend mixed with sparkling water, it is a lot better than what I normally eat (and drink)
: ) |
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Wed Apr 30, 2008 3:48 pm |
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