Back to the Beach...yet again.

As of this week I'm back to my old standby. About 5 years ago, I lost a total of 70lbs on SBD and did so well with it, but slowly over time gained all but 10lbs back. Which is very disheartening to me. I worked so hard on it, and slowly over 3 years it creeped back on. It was slow to come off and 20lbs here and 20lbs there it came back.

So I'm starting again, let's hope it works for me, and I can stick to it. I say I'm going to start it again and again, and I just can't stick with it.

So phase one starts now. Dinner tonight is going to be a good Phase 2 meal (only because I have some fruit) but tomorrow morning I'm starting Phase 1, which is the shortest phase, lasting 14 days. It reduces cravings for sugar and refined starches, stabilizes blood sugar. The most rapid weight loss takes place during this 2-week period.



If you're not sure what South Beach Diet is, it's all about eating low glycemic foods, that digest slowly and enter your bloodstream slowly. It's about not eating high sugary things that give you that sugar spike and down you out and slow down your metabolism to a dead crawl. But here's a little preview of things that you can eat and things you can't, also a list good glycemic foods.



Foods Allowed in Phase 1

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 LAMB (Remove all visible fat) Center Cut Chop Loin 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 EGGS The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute if desired. 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 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 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 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

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 Grape seed Safflower Soybean 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 TOPPINGS & SAUCES use 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 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) 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)

Foods NOT Allowed and to be Avoided in Phase 1

VEGETABLES Beets Carrots Corn Potatoes, white Potatoes, sweet Yams BEEF Brisket Liver Other fatty cuts Rib steaks POULTRY Chicken, wings and legs Duck Goose Poultry products, processed PORK Honey-baked ham VEAL Breast FRUIT Avoid ALL fruits and fruit juices in Phase 1, including: Apples Apricots Berries Cantaloupe Grapefruit Peaches Pears

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 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 CHEESE Brie Edam Non-reduced fat 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

Illustration of Carbohydrates in Foods

High GI foods = 70-100
Intermediate GI foods = 56-69
Low GI foods = 0-55

Food Carbohydrates (gm)	Available Carb per Serving	Glycemic Index	Glycemic Load	Carb Calories per Serving
		HIGH
Baked potato, Russet, baked without fat ( 1 small potato, 5 oz.)	30	85	26	120
Waffles, Aunt Jemima (1 piece)	13	76	10	52
Gatorade (1 cup)	15	78	12	60
Grapenuts (approx. 1 cup, Kraft)	22	75	16	88
Bread, whole wheat (1 slice)	13	71	9	52
Bread, white (1 slice)	14	73	10	56
Bagel, (white, frozen)	35	72	25	140
Stuffing ( approx. 1 cup)	21	74	16	84
Graham wafers (approx. 1 cup)	18	74	14	72
Grapenuts (approx. 1 cup, Kraft)	22	75	16	44
Shredded wheat (1 oz. serving)	20	75	15	80
Total (1 oz. serving, General Mills)	22	76	17	88
Cream of Wheat (1 oz. serving, instant, Nabisco)	30	74	22	120
		INTERMEDIATE
Spaghetti, (plain, cooked, 3/4 cup)	44	61	48	176
Rice (brown, cooked, 3/4 cup)	38	60	23	152
Raisin bran (1 oz. serving, Kellogg's)	19	61	12	76
Oatmeal (1 cup)	26	66	17	104
Bran muffin (large)	24	60	15	96
Green pea soup (1 cup)	41	66	27	124
Ice cream, regular(1/2 cup)	13	61	8	52
Blueberry muffin (1)	29	59	17	116
Raisins (1/4 cup)	45	56	25	180
Powerbar, chocolate	26	56	17	104
		LOW
Apple	16	34	5	64
Orange	11	42	5	44
Banana	24	52	12	96
Grapes (1 cup)	18	46	8	72
Carrot (raw, 1 medium)	6	47	3	36
Sweet corn (1/2 cup	17	54	9	68
Bread, 100% whole grain (1 slice)	13	51	7	52
Dried apricots (1/4 cup)	28	31	9	82
Peas (1/2 cup)	7	48	3	28
Orange juice (3/4 cup, 6 oz.)	23	52	12	92
Fruit yogurt (reduced fat, 3/4 cup)	24	27	7	96
Tomato soup (1 cup)	17	38	6	68
Skim milk (1 cup)	13	32	4	52
Baked beans (1/2 cup)	15	48	7	60
Lentils (1/2 cup)	18	29	5	76
Kidney beans (1/2 cup)	25	28	7	100
Lima beans (1/2 cup, baby, frozen)	30	32	10	120
Garbanzo beans (1/2 cup)	30	28	8	120