Tips For Beginners

[SkinnySomewhere]

Hi Everyone !! I am brand new ... I am starting Phase 1 today ... First of all, a little about me, I am a 21 year old girl in college and I live alone. I am dedicated to getting fit and losing weight and I think SB can help I have tried before on many different diets, but never been able to make it last.

I am 5'10" tall, and 203lbs. I want to be down to 150 lbs. eventually, but I am taking it 10 lbs. at a time.

I have a few questions about this diet ... what about portions? Do you just eat until your full from the acceptable foods list? Any tips on really quick meals/snacks that don't take alot to prepare?
Thanks everyone

[Mindy moves on!]

Hi Heather. I am sorry no one got back to you on your question. And Welcome Skinny!!! Phase 1 only lasts two weeks and if you hate vegetable juice then by all means don't drink it.

Here's a sort of template of what you should include with each meal during Phase 1:

Breakfast -
1 protein (from egg, lean meat or cheese)
1 teaspoon of fat
1 1/2 cup veggie serving (could be sauteed mushrooms for an egg, or sauteed red peppers and onions or what ever veggie you can eat early in the morning)Some people like a slice of tomato....
Dairy is optional at this meal or another

Midmorning Snack -
Stick to is a veggie and protein or just a protein - like a piece of ham wrapped up in a lettuce leaf, but a stick of part-skim mozzarella would be another good choice, or a handful of nuts or a yogurt

Lunch -
1 protein
1 Tablespoon of fat
2 cups of veggies
Dairy is optional at this meal or another

Midday Snack -
Same advice as mid-morning

Dinner-
1 protein
1 Tablespoon of fat
2 cups of veggies
Dairy is optional at this meal or another

Dessert -
Same advice as mid-morning or you can use your 75-100 calories sweet treat here.

As for portion sizes. The book says you do not have to stick to portions, yet they do give recommended sizes for portions. I follow the portion sizes and if I'm still hungry, I'll eat more. So far I haven't had to eat more than the portion size recommendations, which are:

Protein - 3-4 oz
Fat - 1 teaspoon at breakfast, 1 Tablespoon at other meals
Veggies - 1/2 cup at breakfast, 2 cups at other meals
Also legumes (beans) count as veggies so make them part of your daily veggie total, not additional
????: South Beach Diet Forums http://www.southbeachdietbulletinboard.com/south-beach-diet-forums-phase-1/159-tips-beginners.html
Dairy - stick to 1-1.5 cups per day total
Cheese - counts as a protein, not a fat, but limit yourself to no more than 1 oz at a single serving or if it's a fresh cheese like Ricotta or Cottage cheese, no more than a 1/2 cup per serving.
Low fat foods instead of fat-free foods are allowed. Make sure the low-fat food contains no more than 6 grams of fat per serving.
Whole mayo is ok in 1 Tablespoon serving, Low-fat mayo = 2 Tablespoons

There are other threads with suggested foods so you can learn more from those threads. I hope this helps both of you!

[SkinnySomewhere]

Thank you SO much That was sooo helpful ... I will definatley follow that as a guideline ! I appreciate it.:joy:

[Mindy moves on!]

Your're quite welcome! At the beginning of a lot of the forums there are notices to read that will give you more good guidelines! Feel free to post anytime, anywhere! We look forward to getting to know you!!!!:Love3:

[Kelly and Mo]

:Hug1: Hi! Our names and Kelly and Mo, we are a young couple who recently moved to South Florida. We decided to start SB by the advice of some friends who have adopted it as a lifestyle. We are not particurally overweight, but definitely out of shape (We moved from the Northeast where everyone tends to work too much and get trapped indoors from the cold - atleast those of us who can't afford a gym membership!).
We are finishing up the second week of Phase 1 without too many problems (aside from the occasional chocolate craving), but were wondering if you could offer any advice about the transition between Phase 1 and 2. Also, weekend eating has become a challenge for us, it just seems less organized and we don't know what to do with ourselves with our schedules being offset.
????: South Beach Diet Forums http://www.southbeachdietbulletinboard.com/showthread.php?t=159
We'd appreciate any tips!!
Kelly and Mo

[luv2bike]

Hello Kelly and Mo!

Be sure to read the stickies posted in the phase two forum. My advice is to add the right carbs back in slowly and see how your body reacts to each new food. Choose a single carbohydrate and add it to one daily meal for one week. If things are going well, add a second choice and again monitor your reaction. Keep doing this until you're able to eat two to three servings of the right carbohydrates a day. If you find that you are out of control, feel free to return to Phase 1 for a few days until things are back under control.

Try not to get nervous about this stage of the diet. Reintroducing the right carbs will not reverse the weight loss they've seen. The SB Diet is meant to be a plan you can follow for life, so it's important that you learn how to work the right carbs back into your lifestyle.
????: South Beach Diet Forums http://www.southbeachdietbulletinboard.com/showthread.php?t=159

I wish you much success on your journey to better health.

[Kelly and Mo]

Thanks for your reply luv,
Any hints about our weekend problems? We don't seem to be able to establish a routine for ourselves on friday nights, saturdays and sundays as we are able to implement during the week. We used to eat out, snack and drink during these times and feel the difference between SB and our "old" selves on these days. We haven't given in yet, but does anyone have any strategies for this less regimented and flexible time of the week??
Thanks!
Kelly and Mo :Hug2:

[nancy]

Hi, Kelly and Mo.

It can take some changes for foodies like us to not base activities around food and eating. But it can really open up new possibilities. I've learned to enjoy people and conversation more.

You can enjoy club soda with lime, etc.
You can enjoy music, movies, some exercise together. Try going to the library together or browsing together anywhere.
You can pick out some good recipes & fix & enjoy a special meal.
You could grill something together.
Restaurants work fine as long as you can get a lean protein and extra veggies.
You'll really savor and appreciate SBD-friendly food.
Don't go into a restaurant too hungry; have something before you go.
Remember refreshing water and delicious veggies.

The possibilities are endless! Have a fun weekend!

[Mindy moves on!]

:Welcome: I haven't had too much trouble dining out. You need to be vigilant about what you are ordering and there will be too much sodium in everything so the scale will usually bump up a pound temporarily. So if you dine out, exercise the next day to sweat it out and drink extra water.

And when you hit Phase 2 and are allowed alcohol (if you drink), plan on those extra calories by cutting back a bit during that day. For me, I love red wine so if I am having a glass or two on a Saturday night, I keep my snacks extra low cal during that day (like have some celery instead of cheese, etc...)

Good luck and good eating!

[cyn]

Hi guys! My husband and I just started phase 1 today and I need to know if it is ok to drink Diet Ginger Ale (it is diet and caffeine free)? Thanks so much!
Cyndi