Some Guidelines

[Deblynn]

I found this list on another site, I wasnt sure if it was ok to post or not? ONe of you mods can :Whip: me and delete if it isnt LOL

More Food Guidelines for Following the SBD

Cereals:
6-8 grams of fiber or more per serving
equal to or less than 3g sugar

Hot - 1/3-1/2 cup, uncooked
Cold - 30 grams/ 1 ounce/ 3/4 cup


These cereals are all recommended for the SBD...

* Uncle Sam Cereal (1 cup)
* Kellogg's All Bran Original (1/2 cup)
* Post Shredded Wheat & Bran (1 1/4 cup)
* Kellogg's All Bran Extra Fiber (1/2 cup)
* Post Bran Buds (1/3 cup)
* Post 100% Bran Cereal (1/3 cup)
* General Mills Fiber One (1/2 cup)
* Kashi Good Friends (3/4 cup)
* Kashi GoLean(not crunch it's too high in sugar) (3/4 cup)


Cheeses:
equal to or less than 6g fat per ounce

Salad dressings:
equal to/no more than 3 grams of carbs/sugar per serving.

Breads:
-The keys to look for on the lable are:
100% whole wheat, whole oats or whole rye
equal to/more than 3 grams of fiber per slice/serving

-Avoid any bread that are "fortified

-Breads recommend when starting Phase 2 & Phase 3

Pepperidge Farm:
-100% Stoneground Whole Wheat
-Natural Whole Grain 9 Grain
-Natural Whole Grain German Dark Wheat
-Pepperidge Farm Natural Whole Grain Crunchy Grains or Multi-Grain

Rubschlager:
-European Style Whole Grain
-100% Rye Rye-Ola Sunflower
-100% Rye Rye-Ola Rye
-100% Rye Rye-Ola Pumpernickle

Brownberry:
-100% Whole Wheat
-Natural 12 Grain
-Natural Oatnut

Other:
-Nature's Own 100% Whole Wheat Bread
-Mrs. Baird's 100% Whole Wheat
-Roman Meal 100% Whole Wheat
????: South Beach Diet Forums http://www.southbeachdietbulletinboard.com/south-beach-diet-forums/382-some-guidelines.html
-Arnold 100% Whole Wheat

-Sourdough bread is allowed in phase 2.

-The breads that are recommended are whole grain breads rather than unbleached, enriched, or other refined flour products, with 3 or more grams of fiber per slice. The best choice is a high fiber whole wheat bread rather than the ones called carb controlled. Since we don't restrict carbohydrates, some of those types of breads aren't necessarily the best choice. Yes, some breads do contain fructose syrup. If you can find ones that don't have it, that would be good. However, most breads do contain some type of sugar to help the yeast.


Plain Yogurt/Low fat Milk/Soy Milk:
up to 2cups per day in any phase
For phase 2, you can add the artificially sweetened nonfat yogurt but limit to 4 ounces daily. The reason is that many of the artificially sweetened yogurts contain high fructose corn syrup.

As for the fats etc, there are no hard fast rules for amounts of fats as per say as long as you follow the above guidelines.

Here is some info on servings per day on Phase 2

1 fruit serving allowed daily to begin, gradually increased to 3 total servings for the day

1 starch serving allowed daily at first, gradually increased to 2 or 3 total servings for the day

[luv2bike]

Now would we ever use :Whip: on you, Deblynn?

I think not!

Actually, the SBD site says that eating fortified foods are fine. It's enriched foods that Dr. Agatston wants us to stay away.

It turns out that when food is labeled enriched, nutrients that were lost or decreased during processing have been added back to the final product. For example, after creating white flour from wheat, manufacturers reintroduce B vitamins that were stripped during the refining process.
????: South Beach Diet Forums http://www.southbeachdietbulletinboard.com/showthread.php?t=382

The added nutrients in enriched foods cannot compensate for the natural nutrients and fiber that were lost during the refining process, according to Dr. Agatson. Fortified foods, on the other hand, still have their natural nutrients and fiber. And in most cases have an added benefit.

So please follow this rule the next time you shop: Avoid enriched, eat fortified.

[Maxwell]

I'm starting SB Monday and getting my shopping list ready. On the Kraft Website it gives recipes for phases. One recipe for phase one included Low fat condensed cream of chicken soup in a chicken/veggie bake. Can I really use the soup...in Phase 1?

[RedRox]

Some clarifications to the above list from the OP.

Cold cereals need to be equal or less than 8 gms of sugar, not 3 gms. Also the fiber requirement has been relaxed to 5 or more gms of fiber to accommodate the SB branded cereal products. I still try to stay closer to the original guidelines when possible.

While the cold cereals were listed, the hot cereals were not. I've included them below:

Hot Cereals (with suggested serving sizes):
Ralston 100% Wheat (1/2 cup)
Quaker Oat Bran (1/2 cup)
Quaker Old Fashioned Oats (slow-cooking type) (1/2 cup)*
????: South Beach Diet Forums http://www.southbeachdietbulletinboard.com/showthread.php?t=382
Old Wessex Oatbran (1/2 cup)
Kashi Breakfast Pilaf (1/2 cup)
Mother's or Quaker Multigrain (1/2 cup)
Arrowhead Mills 7 Grain (1/3 cup)
Wheatena (1/3 cup)
Arrowhead Mills Steel Cut Oats (1/4 cup)*
Mother's Whole Wheat (1/2 cup)
McCann's Steel Cut Irish Oatmeal (1/4 cup)*
Roman Meal Original with Oats (1/3 cup)

* While these are brand names of rolled and steel cut options, you can certainly use "bulk" products of either or both if you have stores that sell these in bulk or under their own store labels. Old Fashioned oats will also be known as rolled oats which is actually more descriptive since they are steamed and rolled flat to allow them to cook more quickly than steel cut oats. Avoid all instant or quick cooking oatmeal products even those touted as being good for weight control or make other health claims or have a lot of other ingredients. Oatmeal should pretty much just have oats as their only ingredient. Uncooked serving sizes are 1/4 cup for steel cut and 1/2 cup for rolled/old fashioned. Both make a cup when cooked. You can eat a smaller portion if that seems like too much.

Sourdough bread is no longer allowed in Phase 2 per the "Supercharged" book food lists of April 2008.

Salad dressings should also be of the regular variety with 10-16 gms total fat from good fats (olive or canola preferred) per 2 tblsp serving size. Low fat dressings tend to be "Limited" and fat free dressings are mostly "Avoid". There is more info I posted from an updated Daily Dish from the official site into the Salad Dressing Guidelines sticky in this same forum as well.

[gjmjoe01]

Anybody got any thoughts on why I lost 8lbs.the first week and haven't lost a pound since.I am into week three,feel better and cravings aren't as bad but just don't seem to be able to get the weight loss going again.

[RedRox]

Not without seeing and knowing more details. height, weight age, typical daily menus with quantities and timing, typical exercise program and so on. So you are in the first week of P2 then adding back a single serving of either a starch or fruit in addition to your normal P1 menu of 3 meals and 2-3 snacks?

With no other information available you could be:

- eating too little
- eating too much
- not exercising enough or inefficiently
- not eating enough vegetables and overeating on other more calorie dense items
- have mostly lost water weight from depleting glycogen stores and may have added some water back from starting to transitition to P2. Don't confuse weight loss with fat loss.
- if female, be within your monthly cycle where water retention affects overall scale weight
- eating high sodium foods
- or be entirely on track in all elements and simply be frustrated with expectations vs reality as weight loss is neither linear, predictable nor comparable and this might be exactly where you should be right now. 8 lbs over 3 weeks is still a pretty large rate of loss and your body may simply want to "catch up" a bit before it lets more weight go.
- overly focused on short term weight loss with a program that is more designed for slow long term weight loss over many weeks and months as a lifestyle change program.

FWIW, it sounds like you are doing just fine! Don't worry, be happy, keep eating healthy foods and being active. Enjoy the adventure!

Also would suggest creating a new topic for these kinds of questions instead of appending them to an existing thread on a completely different topic which are intended for completely different purposes.