Phase 1 FAQ - PLEASE READ FIRST BEFORE POSTING!

[Kimboroni]

Hopefully this will help you with common questions on following Phase 1. I do recommend reading through all the questions here, because they may answer a question you didn't know you had.

At this point, we're assuming that you've read the book (The South Beach Diet by Arthur Agatston, M.D.) and that you have a basic understanding of how the diet works (such as no fruit or grains in Phase 1). This is the place for getting little details that the book didn't cover, or that your version of the book is too old to cover.

Finding a word or phrase on a long page: Ctrl + F
If you're looking for a specific thing, you can hold down Ctrl and press the F key (or the Apple + F, for Mac users). A "Find" box pops up, and you can enter a key word and it will find all of the places that it appears on the page-- each page of a thread has to be searched separately. This works in most internet browsers, including Internet Explorer and AOL, as long as you use standard U.S. spelling. You could always try searching for just part of the word if you're unsure about spelling or spacing.

If you're looking for allowed amounts of foods without their own topic, you can usually find the answer in the food list and/or portion guideline questions. Then you can use the Ctrl+F search to find the food within that new page.



PHASE 1 ESSENTIALS

Is there a more complete food list for Phase 1?

see: viewtopic.php?t=29305


How long can I stay on Phase 1? Can I lose more weight if I stay on it longer than 2 weeks?

see: viewtopic.php?t=17600


Phase 1 is making me feel weak/dizzy/fluish/nauseated/headachy/cranky. Any solutions?

see: viewtopic.php?t=22617


I now have bad breath, a dry mouth, and/or a gross taste in my mouth-- what's going on? Maybe it's from ketosis-- what should I do to avoid it?

see: viewtopic.php?t=14389
viewtopic.php?t=26513


I'm confused about portions and menus. Are there any menu and portion guidelines?

• How to Adapt your Meal Plan (meal templates for all phases)
• blank meal planning chart
• "eyeball method" of portion control

How do I know what to look for on a food label?

• comprehensive Daily Dish series on reading food labels
• tips "in a nutshell"
• tomato/spaghetti/pasta sauce, with brand suggestions
• salad dressing

Why aren't I losing (much) weight?

see: viewtopic.php?p=30557#30557


Do I have to follow the menus in the book?

see: viewtopic.php?t=88584


Do I have to drink vegetable juice or tomato juice every day at breakfast?

see: viewtopic.php?t=26839


Can I drink vegetable or tomato juice with my meals instead of fresh vegetables?

see: viewtopic.php?t=29165




PHASE 1 FOOD DETAILS (APPLY TO ALL PHASES)

My book says that I can't have yogurt or milk on Phase 1, but here I've read that I can. What kinds of milk and yogurt am I allowed to have, and how much? What about other updates?

• South Beach Diet official site: http://www.southbeachdiet.com/public/di ... asp?id=001
• also see the MILK/DAIRY section in the Phase 1 Food List of FOODS TO ENJOY for details

Does cheese go toward my dairy allotment? Is there a limit on cheese?

see: viewtopic.php?t=64619


Why does my plain yogurt show so much sugar? Is this okay? What about the sugar in tomatoes?

see: viewtopic.php?t=36645


Can I eat/drink _____________?

• mayo, margarine, avocados, olives, salad dressing:
  see the FATS/OILS section in the Phase 1 Food List of FOODS TO ENJOY for details; also see this salad dressing info from Good Fats/Carbs Guide
  
• sour cream, cream cheese, steak sauce, lemon or lime juice, soy sauce, low-carb condiments:
  see the SEASONINGS AND CONDIMENTS section in the Phase 1 Food List of FOODS TO ENJOY for details
  
• nuts (like almonds, pistachios, and peanuts), seeds (like pumpkin, sunflower, and flax seeds), and nut butters (like peanut butter or almond butter):
  see the NUTS AND SEEDS section in the Phase 1 Food List of FOODS TO ENJOY for details on nut/seed/pb quantity allowed for the day
  
• beans, like lima, garbanzo (chickpeas), kidney, etc., and lentils:
  see the BEANS/LEGUMES section in the Phase 1 Food List of FOODS TO ENJOY for details; also see here for info about bean/legume portions and limits; for baked beans, see here
  
• bean/legume flours, nut flours:
  see: viewtopic.php?p=316636&highlight=flour#316636
  
• coffee, tea, diet soda, milk, sugar-free powdered drink mixes (like Crystal Light):
  see the BEVERAGES section in the Phase 1 Food List of FOODS TO ENJOY for details
  
• pork rinds, beef jerky, regular ketchup/catsup, regular cocktail sauce:
  see the MISCELLANEOUS section in the Phase 1 Food List of FOODS TO AVOID for details
  
• imitation crab (like Krab):
  see: viewtopic.php?t=29419
  
• sugar-free pudding:
  see: viewtopic.php?t=26586
  
• coconut or coconut milk:
  viewtopic.php?t=52989

Any suggestions for what I can drink at Starbucks? Chai? Latte?

see: viewtopic.php?t=22362



What can I eat at fastfood and casual restaurants?

see: viewtopic.php?t=26324


What about frozen dinners?

see: viewtopic.php?p=160672#160672
Kraft SBD dinners: viewtopic.php?p=294104&highlight=#294104


Can I eat all those low carb foods that are available?

see: viewtopic.php?t=4813
viewtopic.php?t=3401
or below for a specific kind of product:

• anything with sugar alcohols, like sorbitol, maltitol, etc.:
  viewtopic.php?t=13802
  
• sugar-free candy:
  viewtopic.php?t=2324
  
• low carb milk:
  viewtopic.php?t=17941
  
• low carb yogurt:
  viewtopic.php?t=20157
  
• low-carb ice cream:
  viewtopic.php?t=29447
  
• meal-replacement/protein bars and shakes:
  viewtopic.php?p=356807#356807
  viewtopic.php?t=2613
  viewtopic.php?t=16315
  
• Revival Soy products:
  viewtopic.php?t=33136
  
• "South Beach Solutions" bars:
  viewtopic.php?p=26152#26152
  
• "South Beach Diet" bars from Kraft:
  viewtopic.php?p=294104&highlight=#294104

I'm getting tired of eggs. Do you have any creative breakfast ideas?

see: viewtopic.php?t=12283
also see the breakfast section in Recipelover's recipe summary


I don't live in the U.S., so I can't find certain special foods/products; I'm also having trouble translating some measurements and vocabulary. Any tips or help?

• "Tips for International Dieters" Daily Dish
• explanation of "Canadian bacon"
• "For our European Friends" post-- mostly applies to the UK, but may apply to other countries that use similar measurements/vocabulary to those in the UK

Which types of squash are okay for Phase 1? Is pumpkin okay?

see: viewtopic.php?t=22007


What kind of peanut butter should I eat?

see: viewtopic.php?t=22451


Can I eat Boca or Morningstar Farms meatless products?

• see: viewtopic.php?t=15658
• also see the Kraft/SB website's Boca page
• for general info about shopping for this type of product, see the MEAT SUBSTITUTES (SOY BASED) section in the Phase 1 Food List of FOODS TO ENJOY for details

Why can't I find the sugar-free fudgsicles mentioned in the book? Is a "no sugar added" fudge pop okay?

see: viewtopic.php?t=6922


Do you have any bean recipes? I keep hearing about Burdle's Greek "pizza beans."

see: viewtopic.php?t=6024
abridged version: viewtopic.php?t=17744



GENERAL SOUTH BEACH

How are South Beach and Atkins different?

see: viewtopic.php?t=26656


What if I'm switching from Atkins to South Beach? What phase do I start on?

see: viewtopic.php?p=993672#993672


Where can I read more about the glycemic index and glycemic load?

see: viewtopic.php?t=69251


What if I'm breastfeeding/nursing my baby? What phase should I start with, and is there anything special that I need to know or do?

see: viewtopic.php?p=273098#273098


How does drinking water help me lose weight?

see: viewtopic.php?t=21976


I often see/hear the term "water weight." What does this mean, and how does water weight affect what the scale says?

see: viewtopic.php?t=51306


This is my second (or third, fourth, etc.) time on South Beach, and I'm not losing as quickly during the early parts as I did the first time. What's going on?

see: viewtopic.php?p=541512#541512


Can you explain the term "sugar stopper" that I sometimes see here? Is there more of an explanation of insulin response to higher GI foods?

see: The South Beach Diet book, pages 54-58
also: viewtopic.php?t=45860


How can I make my salads more exciting?

see: viewtopic.php?t=19512


What is the Daily Dish and how do I get it? Are there archives?

see: viewtopic.php?p=45295#45295


Is there an easy way to find popular recipes that are posted here on this message board, like the Phase 1 peanut butter cookies and the SB Peanut Butter Cup?

Recipelover's recipe summary: viewtopic.php?t=21361


Any tips to getting started on an exercise program?

see: viewtopic.php?t=32284


Is there a rule in SB about not eating after a certain time in the evening?

see: viewtopic.php?p=336600#336600


Where can I find out about SBD/Kraft products like Boca burgers and Cool Whip? What about the new SBD products?

see: http://www.kraftfoods.com/south_beach_diet
viewtopic.php?p=294104&highlight=#294104


Any shopping tips?

Trader Joe's: viewtopic.php?t=23373
Costco: viewtopic.php?t=24793
Sam's Club: viewtopic.php?t=31077
Beaching on a Budget: viewtopic.php?t=26831
live in the UK: viewtopic.php?t=32046


What about other websites with possibly SB-friendly recipes?

see: viewtopic.php?t=14400


What are some other good South Beach resources?

see: viewtopic.php?t=4246
online source: http://www.mizfrogspad.com/diet.htm
viewtopic.php?t=50739
chat with USAtoday: viewtopic.php?t=16454
http://cgi1.usatoday.com/mchat/20050404001/tscript.htm


Do I need to start with Phase 1?

This Q&A is from the August Issue of The South Beach Dietâ„¢ Newsletter. Get more Q&As like this delivered to your home each month! Get 2 issues risk-free!

I don't need to lose a lot of weight; is it okay to skip Phase 1 and begin the diet with Phase 2? — Laura M., Tulsa, OK

Beginning in Phase 1 is important when you have a lot of cravings, which indicate swings in blood sugar, an increased risk of diabetes, and substantial adult weight gain. However, if you have very little weight to lose, we recommend that you start in Phase 2.

In fact, the principles of The South Beach Dietâ„¢ are the healthiest way to eat even if you have no weight to lose. We suggest that people who are following the diet simply for improved health but not for weight loss actually begin in Phase 2; once they learn our healthy eating principles, they can move to Phase 3. (This is particularly important for children, since we like to encourage them to eat healthfully without putting them on a diet. By increasing their healthy food choices, the weight tends to take care of itself.)

You also may want to start in Phase 2 if you are engaged in intense endurance exercise (marathon running or long-distance cycling). In addition, if you are nursing or pregnant, start in Phase 2 but check with your doctor first. Also, you'll need to make sure you boost your milk and caloric intake to meet your increased needs. The flexibility of The South Beach Dietâ„¢ allows you to tailor it to fit your individual lifestyle and situation.



If you have another question, chances are that it has already been asked. Browse through the pages or use the search feature at the top of the page. There are a lot of good answers in here already!

Please PM me if a link doesn't work, or if you've noticed a frequently-asked question that I could add to this page. Thank you!

------------------------------------
You have now reached the end of my FAQ. One of the moderators added the following section.
~Kimboroni


Q&A For Phase 1


I’m starting Phase 1 today. What can I expect for the next two weeks?

Let me start out by saying no two people are alike. We are not saying you will have these side effects, but the majority of people have experienced the following:

Day 1 – 5: You might experience headaches, dizziness and less energy. This is due to ridding your body of all the “bad carbs and fats” you have given it up until this point. This is perfectly normal. Don’t worry or give up – it gets better!

Day 6 – 14: You should start feeling better. Since you’ve been eating your snacks and meals throughout the day, your blood sugar has stabilized and is no longer up and down. Because of this – you’re actually starting to feel much better! Probably even better than how you felt Pre-SBD.

All throughout Phase 1, you will probably experience your stomach going down and some inches/weight loss. You will feel a comfortable level of being “full” and will probably have decreased your cravings for different foods. All in all, you should feel “satisfied”.

As you move into Phase 2, you should start to get even more energy as you add more good carbs and good fats into your body.


The book says “Lose 8 – 13 pounds in the first 2 weeks”. Will this really happen?

Most of the weight you lose in the first 2 weeks will be water weight. The reason you might not lose 8 – 13 pounds in the first 2 weeks might be because a) You don’t have a lot of weight to lose or b) Pre-SBD, your food choices were mostly healthy.


My husband and I are doing the South Beach Diet together. However, he seems to be losing weight faster than me. Why?

Generally speaking, men tend to lose weight faster than women. Most men hold their extra weight in their stomach and most women tend to hold their weight in their hips, thighs and butt. Because you’re eating less bad carbs and bad fats, your stomach tends to reduce in size first. Therefore, it might take women longer to lose weight unless they hold all their extra weight in their stomach.


I just ate foods off of the “foods to avoid” list, does that mean I need to start over and go back to Phase 1?

No. Just because you “cheated” does not mean you have to start over! This way of eating was designed to help you make healthy choices. It was also meant for you to be human and live your life. Dr. Agaston says in his book that this diet plan is meant to work even if you eat foods on the “avoid” list every once in a while. The best mindset you could develop is to not beat yourself up over that small piece of birthday cake, and just jump RIGHT BACK ON THE BEACH for your next meal or snack.

Now, if you’re on Phase 1 and feel like you’re eating more foods on the avoid list than the allowed list, you might want to rethink starting Phase 1 over. (Reread the section on "Do I Need to Start Phase 1" at the top of this page to see if you fall into that category or not.)


I just experienced an eating binge. However, it was all South Beach Friendly Foods. That’s not wrong, is it?

Yes and no. It’s not good to overeat ANY type of food. It’s not good for your digestive track, you get that “overfull” feeling that is very unpleasant and an excessive amount of eating ANY food can make you gain weight.

On the other hand, if you were to choose to overeat on salad verses cupcakes, we all know what the obvious answer is on which would be the healthier choice.

However, this isn’t just a diet of eat whatever you want on this suggested list of foods. It’s developing self-control. It’s knowing when to say enough is enough. It’s sustaining a balance to know that you’re eating enough but yet not eating too much. And above all, it’s a learning process. Be patient with yourself. But just so you know, if you don’t develop this along Phase 1 & 2, Phase 3 will be very challenging for you because YOU make your own decisions. There is no food list in Phase 3. You will have had to learn which foods make you satisfied and which foods leave you longing for more and you have to be the one in control to maintain your weight loss you just achieved and – a healthy lifestyle.

Binging and emotional eating isn’t healthy for you in many ways. Use this time on the South Beach Diet to develop healthier habits by eating normal-sized portions, all throughout the day.


Can I just eat South Beach Diet foods to lose weight? Do I have to exercise?

No, you don’t have to exercise, but it would sure speed up your weight loss! It’s also very healthy for you! Dr. Agaston didn’t talk about it too much in his book, but later on the South Beach Diet website, he talked about exercising at least 20 min. a day as a goal for a healthy life-style. Many people on this forum could testify that they have incorporated exercise into their life style; they love it and have seen FASTER results!


I started exercising while in Phase 1 and I just don’t have any energy!

It is strongly suggested by many members on this forum AND Dr. Agaston in his book that if you decide to exercise regularly and/or are an athlete, you should skip Phase 1 and move straight to Phase 2. When you exercise regularly, your body needs a significant amount of good carbs to sustain a good work out. If you feel that you should go through Phase 1, limit your exercise to low-intensity workouts. (Remember, it’s only for 2 weeks.)


I am constipated. Is this normal?

It has been the norm around this forum that most people have become constipated during phase 1. Once you get to Phase 2 and your menu broadens a bit, you are able to include fruit and more foods that keep you regular into your diet. In the meantime, try incorporating more beans and vegetables in your diet. You can also take a spoonful of Metamucil in a glassful of water 15 minutes before a meal. (While it is intended as a laxative, it will also have the effect of slowing down the speed at which your food is digested.)

[KathyG]

Everyone who's just starting:
Copy this link. I'm on Phase 3 and I still refer to it. When I was a newbie I could have read this page before asking 1/2 of my questions . Kimboroni, you're the bomb. Thanks for all the great info!

[Rickysmom]

Ditto to that Kathy G.... I spent much time waiting on a question to be answered... only to find out that it was already answered in this thread!

Continued Success On The Beach!

Lela

[leena]

I have three questions on the Phase 1 Diet:

1. I have read and re-read the book but what I'm confused about is: should I or should I not worry about the portions? It says that the whole plus point of the diet is to not be hungry but I'm no Day 2 of the diet and find that the portion recommended in the meal plan is not enough at this stage. So is it okay to have that extra cheese or extra nuts or yohurt on top of the nuts during snack times (which is the most dangerous time for me - in between meals when I'm prone to get cravings)

2. I'm still confused about yoghurt and what is acceptable and what is not? I've read all the threads on yoghurt which is helpful but because I do not live in the US, I don't have all the brands mentioned. And trust me, being in Malaysia makes it either very hard or expensive to find suitable foods for the SBD. So my question is this. I picked up a Ski D'Lite Low Fat yoghurt which says its 99.9% fat free and contains sugar in the ingredients, but no fructose sugar or corn syrup or any of that. But it is flavoured with vanilla creme. Acceptable or not?

3. We are having trouble finding ricotta cheese - not to mention it is extremely extremely expensive here. I like the ricotta cheese desert but I don't think my husband and I can afford it for 14 full days. Is there a substitute for the desert?

[RedheadSouthBeach]

leena,
The book says that if you find yourself hungry before meal time then you are not eating enough at meal time.

Remember to follow guidelines on what to eat more of. Protein, and veggies.

Good luck in your journey and remember ASK lots of questions.
Red

[leena]

Dear Red,
Thanks for the motivation and moral support. I shall try to eat more during the main meal time tomorrow and see if this helps to prevent more snacking than necessary. The one pleasant surprise from the SBD is that the food does taste so good, which is so different from any other diet!

I'm still confused about the yoghurt - it's one of my favourite foods so of course I'd love to be able to have it if I could. So if anyone has any advice / input on the type of yoghurt I mentioned above and whether it is acceptable, that would be fantastic.

Anyone have any ideas for substitute ricotta cheese for desert?

Cheers,
Leena

[RedheadSouthBeach]

leena,
I think that yogurt is acceptable in phase 2 but limited. What you can do is make your own using that yogurt as a starter.

A sub for the ricotta cheese would be cottage cheese.

Remember you do not have to follow the meal plans in the book as long as you stick to the guidelines.

[leena]

Thanks Red. I guessed as much - and that yoghurt was so yummy too! We're going to go out and look for non fat plain yoghurt tomorrow and make them into dessert - read somewhere that it could be used as a sub for ricotta cheese too.

Cheers,
Leena

[Canuck27]

Hey Guys!
Im new to the diet as well. My husband and I started it on Monday (3 days ago). I wanted to try the ricotta creme recipes so I bought some ricotta at the grocery store. When I mixed all the ingredients together, it was awful. It wasn't smooth at all. Is this the way it's supposed to be? It was very grainy. I was expecting it to be smooth. What am I doing wrong? Some suggestions would be greatly appreciated!!

[JessicaRabbit]

Put the ricotta and other ingrediants in a food processor-makes a world of difference.

[Marcy]

We've mixed with a hand mixer too and it comes out nicely

[jocelyn]

hello, im on my 3rd day on the SB, and figured out the portioned sizes are way to small for me.
can i just eat until i am stuffed? i can sit down and eat a bowl full of shrimp, with lemon juice on it? if that will make me shed the pound, then i will be able to finish....
thanks,
jocelyn

[****bessytta****]

Hi, I would like to know if I am not too hungry for supper, and don't want to have a normal meal, what can I eat instead?

Thank you

[Ph.D. 2 B]

:D Hi, I would like to know if I am not too hungry for supper, and don't want to have a normal meal, what can I eat instead?

Thank you

The whole point of SB is to relearn how to eat 3 meals and 3 snacks are vital in Phase 1 not only so you get the right nutrients and stay full but to ensure that you don't get the SB flu. Having said that though I find having my main meal during the "lunch" time and a light dinner (soup and salad or something along this line) works best for me. Some folks find 6 small meals works for them. You pick but you really need a meal at night to hold you over until morning (helps keep the blood sugar from getting too low at night which in turn can other problems like cravings).

[HealthyHopes]

Recently started eating walnuts (I'm on Phase 2) and was wondering if the "15 walnuts" allowance is 15 whole walnuts (which would be 30 walnut halves) or is it 15 walnut halves. Does anybody know?

Thanks!