Phase 1 FAQ - PLEASE READ FIRST BEFORE POSTING!

[Taoism]

Hi,

I wanted to contribute a little something. I'm not sure there is a tonne of value, but I made a weekly meal planner template on Google Docs. It is shared as "view only", but you can save a copy of it to your own Google docs account if you want.

Here is the link for the shared document:
http://spreadsheets.google.com/ccc?key= ... h4eQ&hl=en

I based it on the one at the end of this article:
http://unclutterer.com/2008/02/20/creat ... meal-plan/

I hope it is useful to some people.

Cheers!

[IndigoElectron]

Thanks for sharing!

[mammina]

Thank you for the tips.......................very usefull

[noeleen]

thanks

[ami]

Your Complete Guide to Beef

As you’re following the South Beach Diet, you may notice that lean protein is a core part of the plan — and there’s a good reason why: Lean protein curbs hunger and allows you to maintain muscle mass while losing weight, which keeps your metabolism running at its peak efficiency. Lean beef is not only a good source of protein but also of iron and vitamin B12. Lean cuts of beef — those containing less saturated fat, such as sirloin and tenderloin — are recommended on all Phases of the South Beach Diet. Other fattier cuts, like prime rib, should be avoided until Phase 3 and even then should be eaten sparingly.

Making the Grade
To choose the leanest beef, you should consider both its grade and cut. The grade is a voluntary US Department of Agriculture evaluation that's based on the amount of fat marbling, which is how much fat is in the meat muscle. "Prime" is the highest grade, meaning the beef is fattier and more marbled than in other grades; "Select" grade is the leanest beef; and "Choice" beef is in between. Your best bet is to choose Select grades of beef. You can also use your eyes to gauge what’s leanest, avoiding those with lots of white marbling.

A Cut Above
When buying beef you also need to factor in the cut, which refers to the part of the cow the meat comes from. Meat from more active parts of the cow tends to be more muscular and have less fat, while cuts from more sedentary parts are more tender and fatty. There are approximately 300 types of retail cuts of beef.

The best beef choices for the South Beach Diet come from the round, loin, and flank cuts of beef. You want to go for lean meat that has 10 g or less of total fat and 4.5 g or less of saturated fat per 100 g portion. Below are the cuts of beef you can enjoy.

Phase 1 Cuts of Beef

Round cuts, such as…
Bottom round: This lean, economical cut of beef is also referred to as Swiss steak, griller steak, or Western steak. Braising is the best cooking method for this tougher cut.
Eye of round: This cut comes from the outer part of the round, separated from the bottom round. The eye is a small round-shaped steak that is very lean, but because it is a tough steak, it requires a tenderizing marinade before it’s grilled, broiled, or pan-seared.
Top round: This comes from the upper portion of the rear leg of the cow. Although the top round steak is flavorful and a bit more tender than other round cuts, it should still be marinated first if it is to be grilled or broiled.

Short loin cuts, such as…
T-bone: This steak can be identified by its T-shape bone. It comes from the center section of the short loin. The T-bone is almost the same cut as the Porterhouse but with a much smaller section of the filet attached, which makes it tender. The best cooking method is broiling or pan-broiling.
Tenderloin: Better known as filet mignon, this expensive cut of beef is the most tender steak you can buy. Because it is so juicy, you don’t want to marinate it. Filet mignon is best prepared medium-rare.
Top loin: This is a tender, flavorful, and versatile steak that is more commonly known as New York strip steak.

Sirloin cuts, such as…
Sirloin steak: The sirloin is near the rump of the cow, so the meat’s a bit tougher than cuts from the loin or the rib. You can choose whether or not to marinate your sirloin steak. Sirloin is usually grilled or broiled.

Flank cuts, such as…
Flank steak: These cuts of beef come from the belly muscles of the cow. Flank is a lean piece of meat that is very flavorful. Because it is so lean, avoid overcooking.

London broil: The classic London broil is not a cut of beef but rather a method of cooking. To prepare a London broil, marinate a flank steak until tender, then broil or grill it and slice thinly across the grain.

Ground beef: Ground beef is simply beef that’s been ground or finely chopped; it can be used for making hamburgers and meatloaf. When choosing ground beef, opt for extra lean, lean sirloin, or sirloin varieties that have the least amount of fat.

Pastrami, lean: Pastrami is a delicatessen meat made chiefly from brisket or a cut from the round. The raw meat is brined, partly dried and cured, seasoned with various herbs and spices, then smoked and cooked. On the South Beach Diet, choose only pastrami made from the round rather than the brisket, which is a higher-fat cut.

Phase 2 Cuts of Beef
All cuts of beef on Phase 1, as well as...
Hot dogs: Starting on Phase 2, all hot dogs made with beef (or pork, poultry, or soy) can be enjoyed occasionally, as long as they are at least 97% fat-free (3 to 6 g fat per serving). Serve them with whole-wheat buns topped with sauerkraut or mustard. Avoid sugary condiments like ketchup.

Phase 3 Cuts of Beef
Starting on Phase 3 of the South Beach Diet, you can reintroduce other types of meat, such as brisket and prime rib, but even then they should be eaten sparingly because they are typically high in saturated fat. Here’s a list of Phase 3 cuts of beef:

Brisket: Brisket is taken from the breast section beneath the first five ribs, behind the foreshank of the cow. It’s a tough cut of beef that becomes tender during a long cooking process.

Ribs, such as…
Prime rib: This beef choice is one of the most flavorful and expensive cuts of beef you can buy. Prime rib is taken from the rib section of the cow.

Rib steak (also known as rib-eye): Similar in appearance to a club steak or T-bone, this cut (often referred to as a Delmonico steak) is less tender and more fatty. You can often find this cut in kosher meat shops.

Rib-eye roast: This juicy rib-eye cut can be roasted to make a boneless version of a rib roast, or cut into individual steaks, called rib-eye steaks. Rib-eye roasts are very tender, well marbled with fat, and quite expensive.

Plate cuts, such as…
Skirt steak: A skirt steak is the cow’s diaphragm muscle that is cut from the flank. It’s a long, flat piece of meat that is fatty and tough but has a lot of flavor. Skirt steak is often used to make fajitas.

Beef jerky: Jerky is a chewy strip of dried beef that is typically high in sodium. Avoid it unless it is homemade without sugar.

Beef liver: Beef liver is rich in vitamin A and iron.

How to Minimize Fat in Beef
There are also measures you can take in the kitchen to further decrease the fat in beef. For starters, trim any visible fat before cooking. Certain cooking methods can also significantly reduce the fat, such as:

* broiling
* boiling
* baking
* roasting
* grilling

[ami]

Your Complete Guide to Beans and Other Legumes

The versatility of beans and other legumes makes them a flavorful side dish or addition to soups and salads. Some beans can be blended with other ingredients to make a dip: For example, chickpeas are the basis for a healthy hummus and black beans are delicious in salsa. Beans and other legumes are a good source of protein and fiber and can be eaten on all Phases of the South Beach Diet. Purchase them fresh, dried, frozen, or canned (without sugar) and start with 1/3 to 1/2 cup serving. Avoid canned beans or other legumes that contain brown sugar, lard, or molasses.

Beans and other legumes are also extremely nutritious and can help improve your health. Here’s how:

1. All legumes are a major source of soluble fiber, which helps to remove cholesterol from the body before it's absorbed.
2. The fiber in beans and other legumes also slows digestion and, as a result, prevents a sharp rise in blood-sugar levels, which helps prevent cravings.
3. In addition to fiber, legumes are high in protein, folate, potassium, iron, calcium, and B vitamins. And they contain no unhealthy fat.

There are an abundance of legume varieties including:

* Adzuki beans
* Black beans
* Black-eyed peas
* Broad beans
* Butter beans
* Cannellini beans
* Chickpeas
* Garbanzos
* Edamame
* Fava beans
* Great northern beans
* Italian beans
* Kidney beans
* Lentils
* Lima beans
* Mung beans
* Navy beans
* Pigeon beans
* Pinto beans
* Refried beans, fat-free, canned
* Soybeans
* Split peas
* White beans

[tomwhite55]

Thanks for all of the great information in regards to dieting!. Reading all of the information above, I really like the idea of "this isn't a diet you go on and off of, its a lifestyle change". That quote is motivation enough to start any diet! I too, have been struggling with weight loss until I realized I was overweight and needed a change. I have been using a site called http://www.FitClick.com. This site provides online calorie counters, work out plans, and free diet plans that are personally designed to meet your needs. Head on over and check out the site and type in your favorite food in the calorie counter to see how many calories it contains! Again, thanks for all of the information!

[ami]

The Scoop on Sugar Substitutes

The challenge of following any healthy eating plan is not feeling that you’re being deprived of your favorite foods — including sweets. While the South Beach Diet suggests you eliminate sugar and sugary products on Phase 1 (because they cause swings in blood sugar, which may lead to cravings) and avoid them except for the occasional treat on Phase 1, the good news is there are sugar substitutes that you can enjoy on all Phases. Unlike regular sugar, sugar substitutes are calorie-free, and consuming them does not lead to swings in blood-sugar levels. So, if you're in the mood for something sweet, you can happily have a treat (like a rich-tasting, no-sugar-added Fudgsicle) made with a sugar substitute.

Here's a look at some common sweeteners.

* Sucralose: At 600 times sweeter than table sugar, sucralose is the sweetest of all artificial sweeteners. It’s used to produce low- or no-calorie frozen and gelatin desserts, beverages, and gum. In addition to being heat stable, sucralose has the advantage of measuring like sugar, so it's a good substitute for sugar in baked goods. There are more than 110 studies on sucralose that verify it's safe for consumers.

* Aspartame: Aspartame is 200 times sweeter than sugar, and it has a wide variety of uses — from sweetening whole-grain cereals (Phase 2) to sweetening cold beverages like iced tea. Manufacturers use aspartame in chewing gum, beverages, and desserts. Since aspartame loses some of its sweetness during extreme heat exposure, it's best to cook or bake with it only using recipes that have been specifically designed by aspartame manufacturers. Aspartame is the most extensively researched sugar substitute on the market, so consumers can be confident that it's safe. However, certain people, including those with the rare metabolic disease phenylketonuria (PKU), pregnant women, and those with advanced liver disease, are urged to avoid it.

* Saccharin: Frequently found in baked goods and diet soda, saccharin is the sugar substitute with the longest history. Saccharin, which is several hundred times sweeter than sugar, is heat stable, so it's an acceptable choice for cooking and baking. It's also commonly consumed as a sweetener for coffee and tea. While there has been concern over a possible link between saccharin and stomach cancer, this suspicion has not been proven in scientific studies.

* Acesulfame K: Acesulfame K, also known as acesulfame potassium, was approved by the FDA in 1988. It's 200 times sweeter than sugar, and manufacturers often use it in combination with aspartame in candies, baked goods, beverages, and frozen desserts. At home, you can use acesulfame K in both hot and cold beverages. More than 90 studies involving the use of acesulfame K document its safety.

* Sugar alcohols: Sugar alcohols provide sweetness and texture similar to sugar, but they contain fewer calories and they don't impact blood-sugar levels. You can identify the many different sugar alcohols available by looking in the ingredient list for words ending in "ol," such as mannitol and sorbitol. The main concern with sugar alcohols is the laxative effect they can produce. Some people are more sensitive to this effect than others, so take note of your reaction to foods that contain sugar alcohols. The limit on Sweet Treats (75 to 100 calories daily) should also help reduce any unpleasant side effects.

[ami]

If you’re following a healthy eating plan, what you drink is just as important as what you eat. And on the South Beach Diet, certain high-calorie beverages (like sugary sodas and fruit juices) can be diet busters. But what about alcoholic beverages like wine and beer? Starting on Phase 2 of the South Beach Diet, you can enjoy alcohol in moderation. It’s recommended that women limit their intake to one alcoholic beverage a day, and men to one or two a day. More than that not only adds calories but can also sabotage your willpower. Before grabbing a drink, check out our brief guide:

1. Don’t drink too early in the evening because you may be tempted to have several drinks, and the calories start to add up.
2. Do alternate with seltzer and water to stay properly hydrated. You can also add seltzer to your wine for a refreshing spritzer.
3. Do eat a nutritious meal or snack containing lean protein before you start drinking. The protein helps to stabilize blood sugar and prevent cravings.
4. Do opt for red wine over white. Red wine is a better choice because it contains higher amounts of the powerful antioxidant resveratrol, which is found in grape skins.
5. Don’t go for regular beer; stick with light beer and drink it with meals.
6. Do choose extra-brut champagne, which has no added sugar or very little added sugar. Brut and extra-dry varieties of champagne have only a little more added sugar and are acceptable second choices.
7. Do choose sugar-free mixers for cocktails. Sugar-free sodas, flavored waters, vegetable-juice cocktail, diet tonic, club soda, or seltzer are your best bests. Be sure to avoid regular sodas, regular tonic, and fruit juices. Another tip? Use sugar-free powdered drink mixes to make punch or other fruit-flavored cocktails.
8. Do top your drink with garnishes like lemon and lime wedges, olives, or celery, but skip maraschino cherries, which are packed with sugar.

Here’s a rundown of alcoholic drinks to enjoy and avoid:

Enjoy:

* Red and white wine (one serving = 4 to 5 oz.)
* Champagne (one serving = 4 to 5 oz.)
* Vodka (one serving = 1 1/2 oz., which is a standard shot glass)
* Gin (one serving = 1 1/2 oz.)
* Rum (one serving = 1 1/2 oz.)
* Bourbon (one serving = 1 1/2 oz.)
* Light beer (one serving = 12 oz.)

Avoid:

* Regular beer
* Brandy
* Port wine
* Liqueurs (including Kahlua, Baileys Irish Cream, Amaretto, Grand Marnier, schnapps, etc.)
* Sherry
* Wine coolers (often contain a lot of added sugar)

[cjs]

Hi I am startingh Phase I this week. RIght now I use coconut oil for EVERYTHING salads, frying, etc. Can you tell me if I can use this oin the South Beach Diet?

Thanks

[RedRox]

Several people already responded to this question the first time you posted it. I would look under your original post to see what was written there rather than continuing to repost the question in different places.

In case you don't know where you posted it originally, look here: viewtopic.php?f=2&t=100504

[Prego and Grazie]

Question regarding the use of Light mayo...I read somewhere to only use real mayonnaise..why not the light to save the calories; also, if I cook an omelet for breakfast, can I use a small amount of butter...eggs taste so much better with butter...maybe one TBSP...or must I use olive oil? Do you reccommend using the egg beaters; I was thinking of putting one egg substitute and one real egg...as I will be eating a lot of egg products for two weeks...thank you for your answer and support.

[RedRox]

You can use either regular mayo or light mayo per the P1 foods to enjoy list. You can use more of the light mayo.

Butter is not recommended because of the saturated fats. It isn't a caloric question as much as it is a heart healthy issue. Remember Dr. A is a cardiologist, not a nutritionist or dietician. The program is designed much more for improving heart health and cholesterol levels than it is to lose weight. Saturated fats have a high correlation to elevated LDL cholesterol levels and so are never recommended on this program. But basically your health and your choice. No real caloric difference.

Egg beaters are up to you as well. But remember there is never a requirement to eat eggs on this program. Breakfast only calls for protein, veggies and optionally some good fats and helpful to have some dairy. The form of the protein is entirely your choice so you don't necessarily need to plan on "eating a lot of egg products for two weeks". There are lots of other options. A prominent study found no correlation between consuming 1 whole egg a day and increased cholesterol, so whole eggs are usually fine within reasonable quantities.

[Magna]

BTW, if you use mayonnaise with less oil in it, you will probably want to get good fats from some other source (a healthy oil, avocado, olives, etc.)

[Kimboroni]

Using 2 Tbsp of light mayo per the food list works, too.


A butter substitute such as Smart Balance is recommended. We've been using that for years, way before starting SB.

Breakfast only calls for protein, veggies and optionally some good fats and helpful to have some dairy. The form of the protein is entirely your choice so you don't necessarily need to plan on "eating a lot of egg products for two weeks".

To add to this, the protein at breakfast requirement doesn't go away after the first two weeks. You still need a balanced diet in p2-- protein and veggies, plus cereal, for instance. You don't suddenly start just eating cereal for breakfast, as that isn't balanced.