[Ian]

This list basically sums up the guidelines for anyone interested in
starting the South Beach diet. I found them at the South Beach Diet
Forum, which is a wonderful place! They have 17,000 members. :-D

This list covers the guidelines for Phase 1:

===============================================
PHASE 1 GUIDELINES

BREAKFAST
Protein: Quantity is not limited. See choices
Vegetables: Minimum 1/2 cup. See choices
Fruit: None
Starch: None
Milk: None
Fat: 1 tsp mayonnaise or oil (optional) See choices

LUNCH
Protein: Quantity is not limited. See choices
Vegetables: Minimum 2 cups. See choices
Fruit: None
Starch: None
Milk: None
Fat: 1 Tbsp mayonnaise or oil. See choices

DINNER
Protein: Quantity is not limited. See choices
Vegetables: Minimum 2 cups. See choices
Fruit: None
Starch: None
Milk: None
Fat: 1 Tbsp mayonnaise or oil. See choices

SNACK
Snacks are required. Choose from the Protein or Vegetable list, or eat nuts from the Fats list.


ALLOWED FOODS IN PHASE 1

Protein Choices:

BEEF Lean cuts, such as:
Eye of Round
Ground beef:
Extra Lean (96/4)
Lean (92/8)
Sirloin (90/10)
Tenderloin
Top Loin
Top Round

CHEESE (FAT-FREE OR LOW-FAT)
American
Cheddar
Cottage cheese, 1-2% or fat-free
Cream cheese substitute, dairy-free
Feta
Mozzarella
Parmesan
Provolone
Ricotta
String

EGGS
The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute if desired.

LAMB (Remove all visible fat)
Center Cut
Chop
Loin

LUNCHMEAT
Fat-free or low-fat only

MEAT SUBSTITUTES (SOY BASED)
Bacon - Limit to 2 slices per day
Burger - < 3 gms fat per 2-3 oz portion
Chicken Patties & Nuggets - < 3 gms fat per 2-3 oz portion
Hot Dogs - < 3 gms fat per 2-3 oz portion
Natural Peanut Butter - 2 Tbsp (may use as protein choice or limited nut choice)
Sausage Pattie - Limit 1 patty per day
Seiten
Soy Crumbles
Soy Nuts - 1/4 cup for a protein snack is suggested serving
Tempeh
Yuba

PORK
Boiled ham
Canadian bacon
Loin
Tenderloin

POULTRY (SKINLESS)
Cornish hen
Turkey bacon (2 slices per day)
Turkey and chicken breast

SEAFOOD
All types of fish and shellfish

TOFU
Use soft, low-fat or lite varieties

VEAL
Chop
Cutlet, leg
Top round


Vegetable Choices
(includes legumes)
(May use fresh, frozen or canned without added sugar)
Artichokes
Asparagus
Beans, Green
Beans, Italian
Beans, Wax
Beans or Legumes:
Black Beans
Butter Beans
Chickpeas or Garbanzo
Pigeon Peas
Soy Beans
Split Peas
Broccoli
Bok Choy
Cabbage
Cauliflower
Celery
Collard Greens
Cucumbers
Eggplant
Lettuce (All varieties)
Juice (Limit to 6 ounces per day)
Tomato
V-8
Mushrooms
Mustard Greens
Okra
Onion - Limit to 1/2 per day
Peppers (All varieties)
Pickles - Dill or those sweetened with Splenda®
Radishes (All varieties)
Rhubarb
Sauerkraut
Snow peas
Spinach
Sprouts, Alfalfa
Squash, Spaghetti
Squash, Summer
Yellow
Zucchini
Tomato - Limit to 1 whole or 10 cherry per serving


Fat Choices (with some suggested serving sizes)
The following monounsaturated oils are recommended to be consumed daily:
Olive Oil
Canola Oil

Other Oil Choices that may be chosen (Polyunsaturated or a blend of Monounsaturated):
Corn
Enova
Grapeseed
Safflower
Soybean

NUTS (Limit to one serving per day as specified)
Almonds - 15 (Dry roasted recommended)
Brazil Nuts - 4
Cashews - 15 (Dry roasted recommended)
Pecans - 15 (Dry roasted recommended)
Macadamia - 8 (Dry roasted recommended)
Peanut Butter - 1 tsp
Peanut Butter, Natural = 2 TBS
Peanuts, 20 small (May use dry roasted or boiled)
Pine Nuts (Pignolia) - 1 ounce
Pistachios - 30 (Dry roasted recommended)
Walnuts - 15 (Dry roasted recommended)

In place of nuts, may use:
Flax Seed - 3 TBS

Other Fat Choices:
Avocado - 1/3 whole = 1 TBS oil
Guacamole - ½ cup = 1 TBS oil
Margarine - Chose those that do not contain Trans Fatty Acids such as Fleishmann's Premium Olive Oil or Smart Balance
Mayonnaise - Regular or Low Fat
Olives (Green or Ripe) 15 = 1/2 TBS
Salad Dressing - Use those < 3 gms sugar per serving

SPICES AND SEASONINGS
All spices that contain no added sugar
Broth
Extracts (almond, vanilla, or others)
Horseradish sauce
I Can't Believe It's Not Butter! Spray
Lemon Juice
Lime Juice
Pepper (black, cayenne, red, white)

Use the following toppings and sauces sparingly (check labels for added sugar):

Hot Sauce
Salsa - Limit to 2 TBS during phase 1
Soy Sauce - 1/2 TBS
Steak Sauce - 1/2 TBS
Worcestershire Sauce - 1 TBS
Whipped Topping (Light) - 2 TBS

SWEET TREATS (Limit to 75 calories per day)
Candies, hard, sugar-free
Chocolate powder, no-added-sugar
Cocoa powder, baking type
Fudgsicles, sugar-free
Gelatin, sugar-free
Gum, sugar-free
Popsicles, sugar-free
Sugar substitute

Some Sugar Free Products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol or xylitol) and are permitted on the SBD. They may have associated side effects of GI distress (abdominal pain, diarrhea & gas) if consumed in excessive amounts.

SUGAR SUBSTITUTES
Acesulfame K
Fructose (needs to be counted as Sweet Treats, Caloric Limit)
Nutrasweet (Equal)
Saccharin (Sweet & Low)
Sucralose (Splenda)
Stevia (Not approved by FDA)

DAIRY
Low-fat (1 percent) or fat-free milk or soy milk
Plain or sugar-free low-fat or fat-free yogurt
Fat-free half & half

FOODS TO AVOID:

BEEF
-Brisket
-Liver
-Other fatty cuts
-Rib steaks

POULTRY
-Chicken, wings and legs
-Duck
-Goose
-Poultry products, processed

PORK
Honey-baked ham

VEAL
Breast

CHEESE
Brie
Edam
Nonreduced fat

VEGETABLES
Beets
Carrots
Corn
Potatoes, white
Potatoes, sweet
Yams

FRUIT
Avoid ALL fruits and fruit juices in Phase 1, including:
Apples
Apricots
Berries
Cantaloupe
Grapefruit
Peaches
Pears

STARCHES AND CARBS
Avoid ALL starchy food in Phase 1, including:
Bread, all types
Cereal
Croutons, all types
Matzo
Oatmeal
Rice, all types
Pasta, all types
Pastry and baked goods, all types

DAIRY
1/2 cup of plain fat-free yogurt (once per day max.)
Fat Free 1/2 & 1/2, Nonfat milk, 1% milk, Soy milk allowed with coffee. Otherwise avoid all other dairy products (unless listed under protein choices or sweet treats). Limit to < 2 TBS per cup of coffee. Otherwise, avoid all milk products in Phase 1, including:
Yogurt, cup-style and frozen
Ice cream
Milk, low-fat, fat-free, whole
Milk, soy

MISCELLANEOUS
Alcohol of any kind, including beer and wine
No regular ketchup or cocktail sauce
No pork rinds - too high in saturated fat
No jerky - too high in sugar content
Limit Caffeine-Containing Beverages to 1-2 servings per day

Please feel free to dispute or correct anything you find.

[Cyn]

Thanks Ian-once again! I was getting very curious about SB and was wondering what it was like. From what I see it sounds very do able. I do know that the store is beginning to carry alot of SB food--like frozen meals and such. Even my tiny store has some--so there must be something to this diet.

[Ian]

I'm getting pretty excited about it I can't wait till my book arrives.

The South Beach diet plan will be a great help to me in my quest to burn most
of my fat and gain muscle.

[Cyn]

E-bay has several ebooks on the SB diet cheap-a few bucks. I may check into one of those. I may get the book from the library today and read it and see if I should go ahead and buy myself one.

[NeedtoLose]

I have both the books and I also have the book on CD.

[LadyJ]

I know my reply is a little late but, I am a member of http ://www.southbeachdiet.com
I have been on for almost two weeks and I find it very do able. It is a good diet as far as diets go. I also read in another area of this forum about the high sodium intake with the meals. Well the great thing about the SBD is that you do not have to eat their meals perfect solution to a salt problem :grin:

[Ian]

Hey LadyJ, and welcome! I agree that South Beach is the healthiest
diet out there (probably), and can work wonders for many people.

I've enjoyed applying various South Beach concepts to my daily eating,
because I feel great!

[LadyJ]

Thanks Ian