Tips For Beginners

[luv2bike]

1.) DO NOT EXPECT TO LOSE 8-13 POUNDS the first two weeks. You can't lose in a day what it took years to put on. Permanent weight loss is a slow process. Eliminating the carbs that cause cravings makes weight loss easier. Your rate of loss may be slower or faster than others, but if you stick with the plan you WILL lose.

2.) Weight loss is only one of the benefits of the South Beach Diet. It has been shown to improve blood chemistry, too. By eating fruits and vegetables and nourishing whole grains, you'll be well on your way to a healthier you!

3.) Following a strict Phase 1 is the best predictor of success on Phase 2. The purpose of Phase 1 is detox from sugar and going cold turkey is not fun. You may feel crummy for a few days. You may have a headache, feel tired, and achey ......... but by the end of week 1 you should start feeling better. And remember, Phase 1 is only two weeks.

4.) Eat 3 meals, 2 snacks, and dessert after dinner every day, even if you don't think you're hungry. You should be eating something every 3-4 hours. Example: 7am breakfast, 10am snack, 1pm lunch, 4 pm snack, 7 pm dinner, dessert whenever. This is important to keep your blood sugar level steady.

5.) Drink as much water as you can, at least 8 glasses per day, PLUS an extra glass for every 25 pounds you want to lose. Water with lemon, seltzer, crystal lite, diet soda, decaf coffee and tea are all OK, but drink as much plain water as possible.

6.) Eat protein and veggies at every meal. Eat from the "foods to enjoy" list, as much as it takes you to feel satisfied ........ but not stuffed.

7.) Breakfast does not have to be eggs. Try cottage cheese, lunch meat/cheese rolls, or last night's dinner leftovers. V-8 or tomato juice is very good for you, but not mandatory.

8.) Eat some bean meals. Make a big pot of chili with ground turkey for a quick meal. Eat hummus with celery for a snack. You'll need lots of fiber on Phase 1 - constipation is a common problem. Beans also have lots of protein, and the "good carbs" will help reduce cravings.

9.) Get rid of food you know will be too tempting for you to have around. Everyone has their own triggers. Your family can live without their junk food for two weeks or they can eat it somewhere else.

10.) If you have a craving, drink a big glass of water and eat a protein snack.

11.) Stock up, so you always have good food in the house. Keep snacks in the car and at work. Put single servings of nuts in a ziplock baggy to grab and go. If you have a fridge at work, keep a box of Laughing Cow Light Cheese and a container of skim milk if you drink coffee.

12.) Do not eat meal replacements, bars, shakes, etc. unless you're really in a pinch. Eat real, unprocessed foods.

13.) If you choose to eat a "bad" carb, eat it with a sugar stopper. Sugar stoppers are fat, fiber, protein and acid (eg. vinegar or lemon). They will slow down the absorption of sugar so you won't get a blood sugar spike.

14.) Weigh only once a week. Your weight fluctuates day to day for many reasons. So, I find it's best to step on the scales just once a week and preferably at the same time each day. I'd strongly suggest that you take your measurements, also. Sometimes you'll be losing inches and not show any pounds lost on the scales.

15.) The South Beach Diet allows for the inevitable slipups—that is why there are three phases. It's okay to fall off the wagon as long as you get right back on.
????: South Beach Diet Forums http://www.southbeachdietbulletinboard.com/south-beach-diet-forums-phase-1/159-tips-beginners.html

16.) The South Beach Diet is a lifestyle change, not just another diet. The plan teaches you to make healthier eating choices — lessons you can use for the long haul.

[Moggy]

I have a question.

you said

4.) Eat 3 meals, 2 snacks, and dessert after dinner every day, even if you don't think you're hungry. You should be eating something every 3-4 hours. Example: 7am breakfast, 10am snack, 1pm lunch, 4 pm snack, 7 pm dinner, dessert whenever. This is important to keep your blood sugar level steady.

You have to have dessert? Everyday! What if you've never been a dessert person? Can you eat something salty for dessert, instead of a real dessert type item?

[luv2bike]

The desserts aren't suppose to be over 75-100 calories. So, since you're not into sweets, I don't see why you couldn't have something else in it's place. As long as it's not over the 75-100 calorie rule.

For instance, we can have popcorn in phase two.

Popcorn, 3 cups popped
Air popped
Microwave, plain, no trans fats
Cooked stove-top with canola oil

I spray the zero calorie butter flavored sprays on mine to give it some butter flavoring.


Or there's nuts and seeds for phase one.

NUTS AND SEEDS (Limit to one serving per day as specified. Dry roasted recommended.)
Almonds - 15
Brazil Nuts - 4
Cashews - 15
Filberts - 25
Flax Seed - 3 TBS (1 oz)
Hazelnuts - 25
Macadamia - 8
Peanut Butter, Natural, and other nut butters - 2 TBS
Peanuts, 20 small (May use dry roasted or boiled)
Pecans - 15
Pine Nuts (Pignolia) - 1 ounce
Pistachios - 30
Pumpkin Seeds - 3 TBS (1 oz)
Sesame Seeds - 3 TBS (1 oz)
Soy Nuts - 1/4 cup
Sunflower Seeds - 3 TBS (1 oz)
Walnuts - 15

Do you have something in mind?

[Moggy]

Thanks. I normally never eat anything after my evening meal. But if I had to I could probably eat a few nuts or popcorn or a piece of cheese (provided I can learn to tolerate fat free cheese, that I'm not sure of yet)

Thanks for the suggestions. Those are more up my alley than 'desserts":sun:

[luv2bike]

Here are some other good ideas:
hummus smeared on celery sticks, cottage cheese (with artificial sweetener, vanilla, and cinnamon if you want something a little sweet), leftover meat, ham roll-ups (with or without low fat or fat-free cheese), your nut choice if not eaten earlier, and peanut butter (for the nut choice) smeared on celery sticks.

[Moggy]

Thanks, sounds like I could just treat that "desert" as another snack then!

[Mindy moves on!]

I often eat part-skim ricotta for dessert. you don't have to have any sweets. The 75-100 calories is an allowance for sweet treats to help those that crave sweets to feel satisfied.
????: South Beach Diet Forums http://www.southbeachdietbulletinboard.com/showthread.php?t=159

The reason you eat dessert is not to have something sweet (though if you are a sweets eater and like a sweet after dinner treat this is a bonus for you), but the real reason is to keep our blood sugar steady all day long so you don't get hungry and binge on bad for you food. So you could have celery & cheese, a slice of ham and cheese, peanut butter, etc...

On Atkins, ketosis kept our hunger in check but on this diet, you may find yourself getting hunger pangs if you wait too many hours between meals. So if you eat early and stay up for 5-6 hours more you could get the munchies and derail, so it is best to feed your body a lite snack after dinner and well before bed.

[Moggy]

That's a problem. We eat about an hour before bed, that's why I'm never hungry after dinner, although John eats either a big bowl of cereal or a big bowl of ice cream with hot fudge every single nite after dinner! Its always amazed me, he can say he's stuffed and 15 minutes later he's eating his "dessert", I've never been like that!

[musetou]

This is great advice. I started today. I have been on so many diets...but I believe in this one.

Thank you,

[HeatherD]

Okay, I know that I shouldn't ask this and I probably know the answer. But how strict do I follow this? For instance, can I mix and match meals as long as they are Phase I compatible. I love veggie omlets and could have one or two made with egg substitute, right? Or can I have non fat yogurt instead of that gastly tomato juice?