New to South Beach Diet - Phase 1 - Day 3

[Doushi_13]

Heeey all ,

today is my third day on SB, I woke up with a much better feeling in my stomach than yesterday and no bad breath. JUST A VERY BLOATED STOMACH.

Here's my menu for today

Breakfast:

2 Scrambled eggs + 2 slices low fat cheese + green pepper + Pastrami

Snack

6 roasted almonds

Lunch:

Grilled chicken breast
BIG PLATE OF GREEN SALAD
Tahini
1 diet coke

Snack

roasted peanuts


Dinner

Grilled chicken shish tawook
15 cherry tomatos ( the small tomatoes)
1 big red bell pepper


How did i do today / .. can anyone tell me what to do with the bloating

[Magna]

You didn't post amounts of some foods so it's a little hard to tell. But one thing I notice is that dinner is fairly light on vegetables (unless the grilled chicken dish has some in it) and breakfast is pretty heavy on protein (4 servings: eggs + double cheese + pastrami). Pastrami is OK only if it's lean (10% fat or less, by weight.) Be sure you're including some good fats with your meals, and try to include some dairy (milk or yogurt) and beans or other legumes.

[Doushi_13]

well for the breakfast, I wake up really hungry; i don't know if that's normal. I didn't use pastrami the first 2 days so i thought of a change .

Which amounts exactly did i miss ? .. the grilled chicken shish tawook for example , i had 4 medium sized pecies

the peanuts it was a small packed bag of peanuts, i assume its 20 peanuts chopped into half

I forgot to mention that i had a grande sized cappuccino with non fat milk and a sprinkle of cinnamon. is that a good amount of milk i included?

Im now scared to weigh my self, so i think i'll wait till the 7th day to check if there are any changes. also I'm craving anything sweet. Please help . I don't have time to bake any desserts so i need something fast

[shannypoo]

Hi! I may have missed it, but just out of curiosity, how much weight do you have to lose and what do you weigh? If you dont mind.

As far as your meal...Breakfast, maybe instead of pastrami try some canadian bacon, or morningstar farms sausage? They might be lower in fat. I like to make an omlette. I buy the carton of eggwhites and add one whole egg. That way I can make a fairly large omlette and not have to use so many whole eggs. I load it it veggies- onions, red peppers, tomato, spinach. I cut enough for the week and then in the morning all I have to do is cook em a bit in some spray oil and toss em in my omlette. This way I get in all my morning veg!

I still think 6 almonds is a bit light for a snack. Try 10 almonds and some lowfat plain yogurt too.

Agreat way to get in veg at dinner is to make a roasted veg salad. You can add some shrimp or chicken to it.

A nice sweet treat at night is a hot cup of sugar free cocoa!! It helps curb my chocolate craving.

Best of luck!!

Shannypoo!!!

[Kimboroni]

It would be good to eat a lot more vegetables at breakfast if you're hungry. Also, I don't know how much time passes between dinner and bedtime, but there is an option of a third snack to have before you go to bed-- that will help you not wake up so famished in the morning.

I've heard that Beano can help with bloating from veggies. Or there could be other reasons for it-- too much sodium or the female cycle, for instance.

[Doushi_13]

@shannypoo,

Im 172 Cm tall, last time i stepped on the scale i was 93 KG. Since i've started SB i haven't stepped on it , i plan to do that friday morning (6th or 7th day). I want to be 80 Kg . I hope . Please tell me Im not that fat, I don't look like I'm 93 Kg anyway that's the good thing about it.

I can't have canadian bacon because I'm a muslim, we don't eat bacon i can have turkey though . about the sausage , all the ones we have here ( in Egypt) has added carbs or sugar !

Ill go buy hershy's unsweetened cocoa tomorrow, probably will have one good cup of hot coco


@Kimboroni,

Im not really used to veggies, so I'm trying to pop them in as much as i can. my day starts 7 Am, with breakfast. Lunch at 12:30, 1:00 . Snack at 3 . Dinner at 7 Pm. I nibble on almonds, veggies and probably a slice of low fat cheese after dinner.

or if I'm sleeping way too late, i eat some turkey or chicken at 9 Pm.
I don't eat fish or meat, the closest i get to meat is hamburgers :d , grilled. I just don't like how it tastes and sometimes its harder to digest than chicken.

I dunno what Beano is , we don't have that in Egypt too, but i travel a lot so i might get it next month when in London.

[Magna]

well for the breakfast, I wake up really hungry; i don't know if that's normal. I didn't use pastrami the first 2 days so i thought of a change .

Which amounts exactly did i miss ? .. the grilled chicken shish tawook for example , i had 4 medium sized pecies

the peanuts it was a small packed bag of peanuts, i assume its 20 peanuts chopped into half

Also the amounts of pastrami and green pepper at breakfast, chicken breast at lunch, and tahini at lunch. For example, a tablespoon of chopped green pepper wouldn't be enough, and a cup of tahini would be too much. (I'm not saying you ate that much - just that we can't tell how much you did eat.) I think Kimboroni's suggestion about more vegetables at breakfast is a good one. If you're hungry, more vegetables would be a good solution. In particular, you might want to add a serving of beans or some other kind of legume at breakfast - that would help with energy levels, and would help fill you up too.

I forgot to mention that i had a grande sized cappuccino with non fat milk and a sprinkle of cinnamon. is that a good amount of milk i included?

That's a good start. You can have up to 2 cups of nonfat or 1% milk or yogurt per day. Many people find it helpful to include the maximum amount - it helps with energy levels.

Btw, you asked elsewhere about a good dessert. One popular choice is plain nonfat yogurt, with the sugar-free flavoring of your choice. Some people add some kind of sweetener plus an extract. Others use sugar-free syrups, drink mixes, or gelatin powder. (In phase 1 you can have plain, unflavored yogurt - but it's fine to add your own flavoring. The kinds you want to avoid are the pre-flavored ones, or the ones with fruit added.)

[shannypoo]

Hello again! Being in Egypt, you can probably get some amazing falafel...which is allowed!! I eat them at least twice a week. Im vegetarian, so I get to eat alot of legumes!. I add falafels to my salad. Have you tried turkey bacon? When I used to eat meat, I ate alot of that.

Another thing I do to add some veggie-based protien to my meals is...I smear the bottom of a plate with hummus and build a greek salad on top of that.

Keep us posted!!! Once you get in the knack of what you can have and what is filling you up and keeping you feeling good, this will be a lot easier!!

[bethy]

(Shanny you know deep-fried anything is not P1 friendly ) I'll bet the falafel IS good in Egypt though. Tell us about it, Doushi.

[Doushi_13]

@shannypoo,

Falafel IS Good indeed, however I'm not sure the way we make it makes it deep fried or not. we basically pill a pan up with oil and toss them in for few seconds. we then dry off all the oily surface ( try to grab all the bad oil out of it). Is that still deep fried? cause the other fried chicken and stuff we have a deep frying machine that we do the other stuff in.

I don't really eat bacon , so only turkey meat, we also have it as a cold cut. I need to go for a round in the grocery store anyway.

@ Bethy

It is good, but foul, which is blackbeans dashed and added to it oil, chill, lemon, blackpeper and salt is WAY better. I don't know if i can have that, are beans allowed that much?

Im starting day 3 now. I woke up feeling like in Full and if i ate anything else i'll throw up, but i had to eat something so i opened up a can of tuna and eating it as we speak. I can't add any veggies 1. because i can't really eat a lot. 2. i forgot to run to the grocery store yesterday so Im out of everything, peppers, tomatoes, cucumbers.. you name it ( lazy ass i am )

[bethy]

Doushi, you can have two 1/3 to 1/2 cup servings daily of foul! (or any beans as long as there's no sugar in the recipe, and you know, don't go too crazy with the oil). You lucky lucky girl! Sounds delicious and those black beans will Seriously help with your draggy feelings. I ate two servings of chili with black beans every day, for the beans because if I didn't get my beans and milk in I felt like I was going to Fall Over, so tired, no appetite, etc. Don't stress too bad about the bloating, I felt like I was getting Fatter on P1 too, but I wasn't. take some psyllium fiber (like metamucil) if you're worried about (sorry) sluggish bowels.
I'm going to try and make some Foul myself! (or at least make a foul OF myself trying)

[Doushi_13]

@bethy,

Its easy, just buy a can of beans, dash them till they become creamy like. Add some olive oil or just oil to it while heating them on a frying pan. keep stirring till it is bubbly ( boiling). pour it into a bowel add to it some chilli, salt, cumin. try on the side to eat fetta cheese or white cheese. Enjoy

Bethy, Im totally depressed, I gained 2 KG !! how come

[bethy]

Thank you Doushi! I will try that, I love ALL the ingredients. Now, QUIT looking at that scale . It will go down when the bloat does. Just focus on eating 4.5 cups of veggies, lean protein, 2 cups of skim milk/yogurt, two small servings of beans and have faith You didn't gain weight in 4 days and you're not going to lose it in 4 days either. You're on the right track to lose weight in a healthy, non-starving way with a plan you can Live With for a Long Long Time. Make yourself a nice latte and relax, it's going to be okay