Tue, Nov-08-05, 08:39
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Attitude is a Choice
Posts: 30,111
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Plan: No sugar, flour, wheat
Stats: 228.4/209.0/170
BF:stl/too/mch
Progress: 33%
Location: NYC
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Quote:
How To Adapt Your Meal Plan
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 & 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 some of your Sweet Treat allowance, a dessert, or any of the snack choices.
SWEET TREATS
Sweet Treats are products that contain sugar alcohols. You can enjoy them throughout the day to satisfy your sweet tooth — just limit yourself to roughly 75 calories worth per day to avoid any GI distress.
See a list of Sweet Treat options here
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.
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I'm putting this meal plan chart here because this is the tool that has helped me the most next to the foods list. I've found that eating small things every 2-3 hours, has been key for me to not feeling hungry and being able to stay on plan for 18 months now. The phase II meal plan chart does not emphasis snacking as much as this chart does....for those feeling hungry, snacking will be key!! If you are in phase II, where it says fruit and starch with each meal or snack, that is where you can put your fruit or starch or not.
I still don't eat 3 fruits a day, mostly 2 fruits. Many days I don't eat any starch at all, some days it is one or 2 portions. Flour is the enemy and I mean any flour, including whole grain flour. So starch for me is a whole grain or a starchy veggie or a whole grain cracker. Even low carb flour products are dangerous to me.
As far as breakfast goes, try not to think about eggs all the time...try thinking aout non- traditional breakfats that incude a salad...think FIBER! You can open a small can on tuna or salmon and throw it into a small salad, or cottage cheese w/ chopped fresh veggies or hummus w/ chopped freshh veggies or use it as a dip with veggies....the possibilities are there for you to discover.
The thing that the docotor talks about in the book is that if/when you feel hunger, don't suffer!!..eat something!!! I've always thought that losing weight required me to be hungry...but not this time and that is what has helped me to stay on this plan!! I love that doctor for this.
Last edited by Judynyc : Tue, Nov-08-05 at 08:44.
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