Meal Model for Phase Two

[luv2bike]

BREAKFAST:
Protein: Quantity is not limited. Start with a 2 oz. portion, eat slowly, go back for seconds if still hungry.
Vegetables: Minimum 1/2 cup or 6-8 oz. tomato or vegetable juice.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2-3 cups allowed daily (including yogurt)
Fat:1 tsp mayonnaise, trans-free margarine, or oil (optional)

????: South Beach Diet Forums http://www.southbeachdietbulletinboard.com/south-beach-diet-forums-phase-2/526-meal-model-phase-two.html

LUNCH:
Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
Vegetables: Minimum 2 cups.
We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2-3 cups allowed daily (including yogurt)
Fat:1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing


DINNER :
Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
Vegetables: Minimum 2 cups.
We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
Starch:1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2-3 cups allowed daily (including yogurt)
Fat:1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing


SNACKS AND DESSERT:
Snacks and dessert are optional. Choose a protein, vegetable, fat-free plain yogurt, artificially sweetened non-fat flavored yogurt, nuts/seeds, or some of your Sweet Treat allowance. A snack that combines protein (1 oz.) and vegetables is encouraged.

SWEET TREATS:
Sweet Treats are products that contain sugar alcohols. You can enjoy them throughout the day to satisfy your sweet tooth — just limit yourself to roughly 75-100 calories worth per day to avoid any GI distress.

BEVERAGES :
Diet, decaffeinated, sugar-free drinks are not limited. You can enjoy caffeinated coffee or diet sodas with caffeine added, but limit to 1 - 2 servings per day.

[Andi]

Hi!

Can you list some "sweet treats" that you are referring to in your list. Would that be Snickers bars?, Muskateers?? chocolate???:Sarcastic:
Thanks. Andi

[nancy]

You gave me a good laugh for the day, Andi!:jester:

Did you see the Sticky under Phase 1 forum, "Foods To Enjoy On Phase 1"? That 's a good list, I think. Lots of people like SF fudgesicles or popsicles, hard SF candy, or cocoa powder to make up a dessert.

In Phase 1 "Foods To Avoid" you'll see SF pudding. That's not till P2, apparently because of fillers like cornstarch.

[Andi]

Thanks Nancy. I guess I breezed by that list.

[zynr]

I'm a little confused about the protein portions. I was told on another forum that a protein/meat portion should be about the size of a deck of cards, or basically about 3 ounces. I don't think it's unlimited, although it would seem having a little bigger serving wouldn't be so bad.

Shouldn't dessert, even SB-friendly ones be in moderation too? I know that the little cups of sf/ff puddings are a huge no-no, but the instant or cooked sf/ff kind is fine. I've still never had one of those fudgicles. Maybe this summer. I guess I'm super careful with dessertie things. Even though desserts weren't my weakness, something sweet, even though allowed, seems more of a special treat now... one that I don't want to risk overdoing.

[djeoutdoors]

Is it ok to have a SB Oak Muffin (from SB recipe book) and a small yogurt for breakfast, or is that a no no.

[RedRox]

Sounds fine for the starch and dairy portion of breakfast. You still should have at a minimum the protein portion and technically you should still have the 1/2 cup of veggies too. Remember P2 is the foods to ADD list. You are adding foods into the P1 meal template, not necessarily replacing them. You should have been having dairy all along in P1 anyway, so the small yogurt (assuming it meets the SB food list guidelines) isn't really a new food, just an expansion of the P1 dairy options for yogurt which only allow for plain yogurt. (You are actually reading the complete Breakfast portion of the meal model?) Starches are only small side dishes at any meal you include them. They don't become the main focus of the meal. Meals are still primarily protein and vegetable based, even in P2, even for breakfast.
????: South Beach Diet Forums http://www.southbeachdietbulletinboard.com/showthread.php?t=526

What you should be watching for is how you feel later in the morning. If you find yourself much hungrier than you were more quickly after breakfast during P1 then those are the food based cravings/hunger pangs that P1 was working to help get rid of. So if that is a problem for breakfast, then you may need to adjust and have the starch serving later in the day with a different meal for awhile. Or try adding more good fats or proteins into the meal to help slow the conversion of the new carb sources to blood glucose which kicks in that insulin response cycle you have been working in P1 to get under control.

[djeoutdoors]

Wow, thats good information. I'll look at what my options are and try to put in some variety. Breakfast seems to be the hardest part. The rest of the diet is very easy for me. I have only lost 2 lbs. but I'm not discouraged, I have started an exercise program and I know that will help and my metabolism is virtually nill. I am 61, and it's a lot tougher to get rid of this extra 20lbs that it used to be. Actually I am really doing this to because my Dr. said if I don't do something my high Triglycerides are going to get me. Thanks for the support. I could really use it.

[RedRox]

If it helps I dropped my tri-g's from the mid 300's to the mid 80s! And by making this a lifestyle change I lost the weight and have kept it off for about 4 years so far. Slow and steady wins the race. If you put a valid process in place, I believe the results will follow eventually. It's a marathon and not a sprint anyway!

[djeoutdoors]

I weighed Sat and lost 2 1/2 lbs. That was encouraging. We managed to get thru THanksgiving and stayed on target, as soon as dinner was over we went hiking. It was a great day. Thanks for all the encouragement. Life really is better on the Beach