Starting Phase 1

[Kimberly_P]

I'm a little confused on how to start? How many cups of veggies am I allowed per day? Is lean meat and poultry unlimited like Atkin's? Sorry about the questions! I read the SBD Book and was a little confused. I am so used to doing Atkin's, this is definately going to take some getting used to.

[RedRox]

Within the phase 1 forum there are some sticky topics. Review the foods list and the Meal Model and in combination those should help you get started putting together beach friendly daily menus.

There is a MINIMUM of 4.5 cups of veggies (.5 at breakfast and 2 cups each at lunch and dinner. There is no maximum on veggies at all. Lean meat (90% lean or better) and poultry is fine and mostly unlimited, although the meal models suggest starting with 3-4 oz first and all your veggies first and then going back for 2nds on veggies and protein if you are still not "satisfied".
????: South Beach Diet Forums http://www.southbeachdietbulletinboard.com/south-beach-diet-forums/5665-starting-phase-1-a.html

You will also find that the allowed types of dairy (milk and yogurt. cheese is a protein) and some servings of beans/legumes are encouraged daily even in P1. You should never go into ketosis on SB (although some do who think it was designed to be a low carb plan which it really wasn't.)

HTH!!

[Kimberly_P]

Thankyou so much for your reply! I have a better understanding now how to start Phase 1. I didn't want to go into this thinking the Atkin way because that's pretty much all I know how to do when dieting.

So beans count as a vegetable? I also have some low-carb yogurt I bought, is that appropriate?


Have a wonderful day and thanks in advance for any and all replies!

[RedRox]

Yes beans count towards your veggies, but are more calorie dense than other veggies, so need to be more limited. 1/3-1/2 cup per serving, although a couple servings a day is OK too. Obviously they have a higher protein component too and if that is your only protein for the meal, you can kind of count it that way too. (Sometimes vegetarians only have some kind of legume for their protein for example.)

Actually the low carb yogurts are not that good for SB. Since we actually like the milk sugars on SB (they are fairly low GI) and some amount of good carbs, the low carb yogurts tend to take out the reasons for including dairy and tend to replace them with stuff that isn't so hot. Plain FF or LF yogurt is what is recommended in P1 as part of your 2 cup dairy allowance. In P2 you can add in small amounts (4-6 oz) of the artificially sweetened LF/NF yogurts as long as they don't use HFCS as a sweetener. Dannon Light N Fit seems to be a popular one that fits the guidelines if a brand name helps you. In P1, people add things like crystal light powders, SF jello powders, flavored SF syrups and extracts to alter the taste, but it really is pretty good by itself or with some cinnamon IMO.

[no2atkins]

Originally Posted by Kimberly_P

I'm a little confused on how to start? How many cups of veggies am I allowed per day? Is lean meat and poultry unlimited like Atkin's? Sorry about the questions! I read the SBD Book and was a little confused. I am so used to doing Atkin's, this is definately going to take some getting used to.

your very pretty at 200 lbs...

Veggies on Phase 1 are around 4-6. See

South Beach Diet Food List for Phase 1

On this particular menu for the day 4-1/2 servings are called out with the option for more veggies as a snack at the end of the night.

It's a heck of a lot of veggies huh? lol....

when you get into phase 2, I suggest getting low sodium V8, that gets a serving or whatever out of the way.

No starches, no fruit , no milk at first. this is to rid yourself of cravings and to get your system cleaned out and blood regulated etc.

you will love phase 2. this is where you will figure yourself out as far as what you can eat.

please make sure your exercising. its a strain on the body to rely on food intake solely as a means to adjust your weight. working out helps in so many ways.

wish you all the luck in the world.

Jon

[RedRox]

Actually you are allowed up to 2 cups of dairy (allowed types of milk and yogurt) daily and are encouraged to use them to get your good carbs in each day and help keep your energy levels up.

A more up to date foods list can be found as a sticky topic in the P1 forum here: Foods To Enjoy on Phase One

that link you posted hasn't been updated in over 5 years and there have been some significant changes along the way, the inclusion of dairy in P1 being one of them.

and you can use a small V8, low-sodium or regular, for a 1/2 cup of veggies as well, even in P1. Most who use it, use it as a substitute for their breakfast veggies.