South Beach Diet Review

While I am not really overweight, I have always wanted to lose the 15 lbs accumulated from my 3 pregnancies.  I have always 'watched' what I ate and calorie counted, but never went on any official diet plan or programs.  When my husband was told by his doctor to lose 15 lbs due to his high cholesterol, I waited to see what he would do.  Well, nothing happened and his doctor recommended perscribing medication.  Instead, my husband and I agreed to both go on the South Beach diet as we had heard good things about it.  I checked out several South Beach books from our local library - including the Quick and Easy cookbook.  I also found some great recipes on the internet by googling South Beach.  There are also online programs for the diet but I really don't think they are necessary for the added expense.  Our results were amazing.  We stayed on Phase 1 for a month - 2 weeks longer than the typical program - and lost 8-12 lbs in that time.  I really don't think that the Phase 1 is all that bad (except maybe for skipping the hot bread sticks and bread at a restaurant).  We seemed to be eating more rather than less.  Snacks are important to keep your motaboliam running.  I have some great new recipes including stuffed peppers, turkey sausage chili and greek fritata.  We were always full and satisfied with every meal.  Here are some  guidelines to help you for menu planning for Phase 1 which is usually the hardest for most people:

BREAKFAST
Protein: Quantity is not limited
Vegetables: Minimum 1/2 cup
Fruit: None
Starch: None
Milk/Dairy: 2 - 3 cups allowed daily (including yogurt)
Fat: 1 tsp. mayonnaise or oil (optional)

SNACK
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds.

LUNCH
Protein: Quantity is not limited
Vegetables: Minimum 2 cups
Fruit: None
Starch: None
Milk/Dairy: 2 - 3 cups allowed daily (including yogurt)
Fat: 1 Tbsp. mayonnaise or oil

You are encouraged to include a serving of beans (1/3-1/2 cup) as part of your vegetables.

SNACK
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds.

DINNER
Protein: Quantity is not limited
Vegetables: Minimum 2 cups
Fruit: None
Starch: None
Milk/Dairy: 2 - 3 cups allowed daily (including yogurt)
Fat: 1 Tbsp. mayonnaise or oil

You are encouraged to include a serving of beans (1/3-1/2 cup) as part of your vegetables.

DESSERT
Desserts are optional. Enjoy a Sweet Treat such as sugar-free candies, popsicles or pudding or any of the snack choices.

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.

Here is a 7-day menu that we used alot.

SOUTHBEACH DIET-PHASE 1: SAMPLE MENU PLAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DESSERT

DAY 1

An egg with turkey bacon.

A chunk of low-fat cheese.

Salad with vegetables and cheese or meat or fish with olive oil dressing.

some roasted nut

Grilled salmon with lemon.

Sugar-free jelly with low-fat topping

DAY 2

Omellete egg with lean bacon

chicken roll up with lettuce leave

Chicken Salad - lettuce and tomato mixed with grilled chicken

some almond

roasted aubergine and salad

tiramisu: mixed low-fat ricotta with unsweetened cocoa powder, some slivered almonds and sachets of sugar substitute.

DAY 3

Egg with some steamed asparagus or broccoli.

some  pistachios

Tomato stuffed with tuna salad.

some pistachios

Chicken made with balsamic vinegar

Vanilla crème : mixed together low-fat ricotta sugar substitute and serve chilled.

DAY 4

Bacon and mushroom omelette

Cucumber with low-fat cream cheese

Barbecue chicken sandwich

some cashews

marinate rump steak and mushroom caps stuff with spinach

Almond Crème

DAY 5

Grilled tomatoes and mushrooms with lean bacon

20 peanuts

Sandwich wrapped up in lettuce instead of bread

Piece of low-fat mozzarella

Grilled, skinless chicken breast with steamed vegetables

Mocha Crème mix together the ricotta, cocoa powder, vanilla extract, and sugar substitute.

DAY 6

Cottage cheese with some chopped cucumbers and tomatoes 

celery with cottage cheese

Grilled prawn with green salad dressing

1 -2 Ham roll-ups plus 2 tablespoons Coriander mayonnaise

Steamed fish (any) with mixed salad and shredded cabbage

sugar free jelly.

DAY 7

Scrambled egg with fresh herbs and m

We did not increase our exercise routines but generally walk 2 miles 3 times a week.  We feel heathier and have more energy and motivation.  I think the high protein and unlimited vegetables was a real benefit to feeling full.  I was concerned about all the eggs with my husband's high cholesterol but we used egg substitute for most of the breakfasts and I really didn't notice any taste or consistency difference.  Our appetite and cravings for foods dropped significantly.  Our snacks were celery, peanut butter and nuts.  We enjoyed having the sugar-free candies, puddings and popsicles as a special treat.  We did miss having fruit in Phase 1 and I was worried about constipation but our bodies seems to make the adjustment (maybe with all the protein?).  I found that restaurants were very willing to accomodate our restricted diet.  On request, they would substitute rice, potato or pasta for extra vegetables.  We made sure that our server never brought the bread basket to our table.  Now that we are on Phase 2, I have substituted white, refined grains and pastas for whole wheat, whole grain penne and spaghetti noodles.  I thought our 4 kids would object, but they haven't seemed to even notice the change.  I have a bread maker and found some wonderful recipes for 7-grain bread and even pizza dough.  We will stay with Phase 2 until we reach our desired weight goals.