Here is the South Beach Diet in a nutshell - this is how I learned. I also recommend purchasing the book as well as a carry with reference.
Phase 1 is to be done for the first two weeks ONLY and then you’ll transition over into Phase 2 slowly until you are in full throttle and have gotten a handle on things.
In Phase 1, you can lose between 6-12 pounds in 2 weeks but keep in mind that some people lose nothing and some people do…it depends on the person. Do not get discouraged, keep going!!!
In Phase 2, you should be losing between 1-2 pounds per week, but everyone is different so sometime you may not lose anything, but in the next week you will.
Always track your food and this is the template I’ve been using using since the beginning (click here). Tracking the foods you eat helps to keep you on track! Focus!
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PHASE 1 MEAL PLAN
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.
PHASE 1 ALLOWED FOODS LIST (always kept up to date)
FAQ FOR PHASE 1 - EVERYTHING YOU NEED TO KNOW!
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PHASE 2 MEAL PLAN
BREAKFAST
Protein: Quantity is not limited. See choices
Vegetables: Minimum 1/2 cup. See choices
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day. See choices
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day. See choices
Milk: 1 - 1 1/2 cups allowed daily (including yogurt) See choices
Fat: 1 tsp mayonnaise or oil (optional) See choices
LUNCH
Protein: Quantity is not limited. See choices
Vegetables: Minimum 2 cups. See choices
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day. See choices
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day. See choices
Milk: 1 - 1 1/2 cups allowed daily (including yogurt) See choices
Fat: 1 Tbsp mayonnaise or oil See choices
DINNER
Protein: Quantity is not limited. See choices
Vegetables: Minimum 2 cups. See choices
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day. See choices
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day. See choices
Milk: 1 - 1 1/2 cups allowed daily (including yogurt) See choices
Fat: 1 Tbsp mayonnaise or oil See choices
SNACK
Snacks are optional: Choose from the Protein, Vegetable, or Fruits list, or eat nuts from the Fats list. Plain, low-fat or fat-free yogurt is also allowed.
PHASE 2 ALLOWED FOODS LIST (always kept up to date) + ALL OF THE ALLOWED FOODS IN PHASE 1
FAQ FOR PHASE 2 - EVERYTHING YOU NEED TO KNOW!
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PHASE 3 INFORMATION FROM THE SOUTH BEACH DIET OFFICIAL WEBSITE!
By now, you’ve adopted the South Beach Diet lifestyle, making smart food choices that fit the way you live. That’s what Phase 3 is all about, and it begins once you reach your healthy weight. In Phase 3, you’ll continue to follow the principles you learned in Phases 1 and 2, but because it’s the lifelong stage of the plan, it includes almost every kind of food and it allows for additional occasional indulgences. It is the key to maintaining a healthy weight for life.
On Phase 3, you can dine on meals like Dutch Apple Pancakes (a terrific weekend brunch), Chicken Pot Pie, Asian Chicken Salad With Wonton Crisps, and Pepper-Spiked Beef Stew. Phase 3-friendly sides include Farmers’ Market Pasta Salad, Apple-Butternut Squash Soup, and corn on the cob. As for snacks, you can choose from fare like Triple Berry Cooler, Pecan-Stuffed Dates, and tropical fruit salad. And you’ll indulge in desserts like Chocolate Pie With Crispy Peanut Butter Crust and Chocolate Fondue. Imagine eating this way for the rest of your life!
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IF YOU NEED HUMAN ADVICE THEN HERE ARE THE RESOURCES I USE:
#1 human resource in my opinion (this is where I started - the experts are there)
http://www.southbeach-diet-plan.com/forum/index.php
The SBD forum over at 3 Fat Chicks (get lots of support, motivation as well as info here)
http://www.3fatchicks.com/forum/forumdisplay.php?f=110
SparkPeople South Beach Diet Team - tell Keirae that blacKandi sent you)
http://www.sparkpeople.com/myspark/groups_individual.asp
AND THAT’S ALL TO IT! …SERIOUSLY…THAT’S ALL TO IT!
THE END!
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