Must you start in PHASE I ?

[mikahrae]

The reason i ask this is because my diet is already free from processed foods and tons of unrefined carbs . I like SB because of the guidleines it has as far as serving sizes and amounts and such .
Im 5"4 130 and looking to lose 10 lbs at the most . I am extremely active already and have been my whole life.

I just dont think I can hack the low carb induction ... I get wayy to shaky for my workouts which I LOVE BTW!!


what do you all think ?

[nancy]

Definitely. You can start with Phase 2 !!! Sounds like a great plan!!!!

[Lynne]

I agree with Nancy, I think the folks that came over from Atkins started on II. Let us know if you run into any problems though

[brownie05]

I don't think you should start in Phase 1. I did start in Phase 1 but I only lost 3lbs and im sure it was water weight and I was very tired and it was hard to workout.

Now that I have started Phase II I have alot more energy for my workouts. You need carbs for energy and although most people say this is not low carb it is, and especially for someone who workouts 6 days a week and a very high intensity like myself.

Good luck to you. Let me know on your progress. I want to loose 10lbs as well so maybe we can motivate each other, or give each other tips on how we get pass those plateaus.

-Brownie

[Mindy moves on!]

You have so little to lose and you are eating unrefined carbs and unprocessed foods. Phase 2 should be fine for you. Make sure you read through the acceptable lists of foods and stickies on the forums to see if you need to make any food adjustments and I do recommend transitioning slowly into full fledged phase 2.

You may need to cut back slightly on your carb intake to make sure you lose, otherwise you will be on maintenance where you stop losing. Use Phase 2 like a ladder starting only with one serving of carbs per day, then progress to two (between grains and fruit) and keep climbing slowly. When you are at 3 fruits and 3 grains per day, you will be at maintenance.

[brownie05]

I'm not so sure that applies to everyone. As far as introducing carbs slowly or you will be at maintenance.

For people who workout alot and with weights, we need carbs.

I lost 20lbs in 3months and I ate 55% carbs. I was having rice for lunch and dinner along with my veges and meat and i had a banana for my afternoon snack and a protein bar for my morning snack and for breakfast i had 1/2 cup oatmeal, 1T PB, and 4egg whites, 1 yolk.

So im not so sure cutting carbs makes you loose weight.

[brownie05]

Note about the last comment.

I was training for a figure contest.

I went from 126lbs down to 105lbs, granted I did loose like 10lbs of water the day before the show as you have too to make your muscles stand out.

I was also doing cardio 5 days a week and weights 5 days a week, and not just using small weights, I was lifting heavy enough to fatigue me after 12-15reps. I started out cardio slow 4 days a week at 30 min for the first month, then by the 3rd month I was doing 45 minutes in the morning interval training and 20-25 minutes in the evening.

So if you workout like mad, then you need those carbs!!

[Mindy moves on!]

Yes you need carbs for strenous exercise but not everyone works out at competition level and if you aren't burning off those carbs at the rate you were, you are likely storing them!

This is not a low carb plan. Don't forget that there are carbs in the veggies and legumes you are eating too. On the beginning of Phase 2 you will be averaging 34-45% carbs and only going up from there, so I don't think there is a danger of utlizing too few carbs at this level.

[brownie05]

Regardless if you are working out at competition level you still need carbs, that is what gives you your energy for the day.

My nutritionist and many health experts recommend that you get 50% of your calories from good carbs, so that would make SB somewhat of a low carb plan, especially on Phase 1 there were times I was only taking in 15% carbs for the entire day. No wonder I was so tired.

[Mindy moves on!]

Yes, SB is low carb for Phase 1. That is the detox portion of the plan. It is purposely designed this way to rid your body of excess sugars, bad carbs from processed sources and excess water weight.

This is ONLY a 2 week period and is not a lifestyle, not can it be considered that this is the crux of the plan. It is a very short period of time.

And yes the plan is lower than the RDA for carbs, but on maintenance you will level out at about 50%. This plan is a very well rounded, balanced diet that chooses moderately -- but reduced levels of fats, proteins, carbs from all areas, and in controlled portions so you are eating a sensible amount of calories for weight loss.
????: South Beach Diet Forums http://www.southbeachdietbulletinboard.com/south-beach-diet-forums-phase-1/913-must-you-start-phase-i.html

The more you work out, the more carbs for energy you need. But a lot of people do not expend all of the energy you do and a little less carbs (balanced with the rest of the SB plan), is what helps them to maintain fitter bodies if they cannot or do not exercise at a much higher level.

I think it's terrific that you work out the way you do and I hope you can continue this way.