As many of you know, I have a thyroid disorder that required radiation and surgery. This, added to my love of sugars and carbohydrates, gave me a fluffy physique. Or to quote a Facebook photo “Ewe’s not fluffy, ewe’s fat.” Over the years, I’ve tried different diets and different exercise regimes. The more I dieted and exercised, the more I gained. So I gave up…and still gained. According to my doctor, there has been great success with people with thyroid and autoimmune disorders and South Beach Diet. So, I shall give it a try.
According to the book’s author, Americans are overfed and dangerously undernourished. Malnutrition is common among Americans who are overweight as well as underweight. Supposedly, one can lose up to 12 pounds on Phase 1 of this plan. Here’s hoping.
Phase 1 is for 14 days according to the book. For me, it’s until I lose 5% of my body weight according to my doctor. During Phase 1 I will not have any breads, rice, potatoes, pasta,baked goods, or fruit. I will not have any cakes, cookies, pies, candies, ice cream, sugar, beer or alcohol. I will have normal servings of meat, chicken, turkey, fish and shellfish. I’ll have plenty of vegetables. I’ll have eggs, cheese, and nuts. I’ll have 3 balanced meals a day, 2 snacks, and 1 dessert after dinner. I’ll have plenty of water. And you can have coffee or tea.
Breakfast: Unlimited protein, unlimited vegetables, no fruit, no starch, not more than 1 1/2 cups of milk and 1 teaspoon of mayonnaise or oil.
Lunch and dinner: Unlimited protein, unlimited vegetables, no fruit, no starch, not more than 1 1/2 cups of milk and 1 Tablespoon of mayonnaise or oil.
After two weeks (or 5% for me), I can move to Phase 2 and add carbohydrates and sugars back in.
|SOUTH BEACH DIET PHASE 1|
|Milk||Not more than 1 1/2 cups|
|Fat||1 tsp of mayo or oil|
|Lunch and Dinner|
|Fat||1 Tbsp of mayo or oil|
|Snacks Are Required|
|Choose from Protein, Vegetables, Fat, or Nuts lists|
|PROTEIN||3 ounces unless otherwise stated|
|Turkey||Bacon, 2 slices per day|
|Tofu||Low fat or lite|
|Eggs||Unlimited, unless doctor restricts|
|Vegetables||1/2 cup unless otherwise stated|
|Pickles||with no sugar added|
|Tomatoes||1 whole or 10 cherry per serving|
|Cheese||1 ounce American|
|1 ounce Cheddar|
|1/2 cup low fat or fat free cottage cheese|
|2 Tablespoons of cream cheese substitute|
|1 ounce Feta|
|1 ounce Mozarella|
|1 ounce Parmesean|
|1 ounce Provolone|
|1/2 cup Ricotti|
|1 ounce String|
|Dairy||8 ounces 1% or fat free|
|8 ounces plain or sugar free yogurt|
|2 Tablespoons fate free half n half|
|Fleishman’s Olive Oil|
|1 Tablespoon of lite or low fat|
|Salad Dressings||Less than 3 grams of sugar|
|Nuts||15 dry roasted almonds|
|4 Brazil nuts|
|15 dry roasted cashews|
|15 dry roasted pecans|
|8 dry roasted Macadamia|
|1 teaspoon of peanut butter|
|1 Tablespoon of Natural peanut butter|
|20 small peanuts boiled or dry roasted|
|1 ounce pine nuts|
|30 dry roasted pistachios|
|15 dry roasted walnuts|
|TOPPINGS||with no sugar added|
|Salsa||2 Tablespoons during Phase 1|
|Soy Sauce||1/2 Tablespoon|
|Worcestershire Sauce 1 Tablespoon|
|Whipped Topping Light 2 Tablespoons|
|Horseradish Sauce||1 teaspoon|
|I Can’t Believe Its Not Butter Spray|
|Lemon Juice||1 Tablespoon|
|Lime Juice Pepper||1 Tablespoon|
|Candies||hard, sugar free|
|Chocolate powder||no added sugar|
|Cocoa powder||baking type|
|Sugar substitute||Nutrisweet, Sweet& Low, Splenda, Stevia|
|Only 1-2 servings of caffeine beverages per day
FOODS NOT ALLOWED IN PHASE 1
|Corn||Beef rib steaks|
|Potatoes white||Beef other fatty cuts|
|Potatoes sweet||Poultry chicken wings and legs|
|Cereals||Poultry products processed|
|After 2 weeks move to Phase 2|
WEEK 1 – 5 pounds; 7 more to go.
WEEK 2 – Another 5 pounds gone. This one makes me happy. It feels as if giving up bread, rice, pasta and potatoes is worth it.
WEEK 3 – Made the goal. Lost the Buffalo 12 and lost another 3 as well.
WEEk 4 – Dropped another 5 pounds; 2o pounds gone.
Thoughts: Giving up sodas on May 31st was hard for the first three weeks, really hard since I’ve been drinking them for 50 years, but then it was okay. I still long for / crave / want / desire sugars in other forms every day. However, giving up breads, pasta, rice, and potatoes was much easier once I got a system down. I’ve used my stove more and done more grocery shopping this month than since I moved in. Adding vegetables has been more problematic because all the limited vegetables I like was on the prohibited list because they were high in sugar. After struggling for a couple of weeks, I gave up and just grabbed V-8 Juice with low sodium. It isn’t my favorite drink, but a couple of on the rocks glass fulls each day make me think I’m doing something to help in the vegetable department.
Reference: Agaston, Arthur (2005) The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss