cellulitekrissy

Beverages - alcohol of any kind, fruit juice, regular soda

Phase One menu guidelines

Breakfast Unlimited protein, at least one half cup of vegetables, no fruit, starches, or milk, and one teaspoon of oil or mayonnaise if desired.

Lunch Unlimited protein, at least two cups of vegetables, no fruit, starches, or milk, and one tablespoon of oil or mayonnaise.

Dinner - Unlimited protein, at least two cups of vegetables, no fruit, starches, or milk, and one tablespoon of oil or mayonnaise.

Snacks Snacks are required, and can be chosen from the proteins, vegetables, or nuts list.

Your cravings will disappear after a couple of days of Phase One and you will lose a significant amount of weight. Do not be tempted to stay in Phase One. It is not meant to be a lifelong commitment. Staying in Phase One too long will cause your body to feel deprived and lower your chances of success. Think long term, not instant gratification.

PHASE TWO

Phase Two is the reintroduction stage. This is possibly the most difficult stage, but don't be afraid. Just remember to add foods slowly. Think one fruit and one starch per meal. So, if you have whole wheat pasta, skip the whole wheat roll. Weight loss will slow during this phase and that's okay. Try not to get discouraged. Compliment yourself for each positive achievement. You can enjoy any of the foods from Phase One, listed below are the foods to reintroduce in Phase Two and the foods to avoid.

Foods to Reintroduce

Dairy - low fat yogurt

Protein - low fat hot dogs

Vegetables - sweet potatoes, carrots, pumpkin, beets, turnips, winter squash

Sweets and desserts - fat free pudding, chocolate

Starches - whole wheat or multigrain bread (one slice is a serving), whole wheat rolls, whole wheat English muffins, whole wheat bagels, whole wheat pitas and tortillas, couscous, popcorn

Beverages - red wine or hard liquor (2 drinks maximum and should be drunk with meals)

Foods to avoid

Protein - jerky with sugar, fatty cuts such as brisket, prime rib, liver, duck, processed meat

Vegetables - corn, white potatoes, beets

Fruit - watermelon, pineapple, fruit juices, canned fruit in syrup

Processed starches including white rice, white pasta, white bread, processed cereals

Fats and oils - fried food, heavy oils including peanut and palm, Trans fats

Condiments - ketchup, barbeque sauce, jams

Sweets and desserts - anything processed or high in refined sugar

Beverages - fruit juice, regular soda

Phase Two menu guidelines

Breakfast Unlimited protein, at least one half cup of vegetables, one serving of fruit is allowed all day, one starch serving is allowed daily, one to one and a half cups of dairy are allowed daily, and one teaspoon of oil or mayonnaise if desired. Gradually increase the fruit servings to three a day, and the starch servings to two to three a day.

Lunch Unlimited protein, at least two cups of vegetables, one serving of fruit is allowed all day, one starch serving is allowed daily, one to one and a half cups of dairy are allowed daily, and one tablespoon of oil or mayonnaise. Gradually increase the fruit servings to three a day, and the starch servings to two to three a day.

Dinner Unlimited protein, at least two cups of vegetables, one serving of fruit is allowed all day, one starch serving is allowed daily, one to one and a half cups of dairy are allowed daily, and one tablespoon of oil or mayonnaise. Gradually increase the fruit servings to three a day, and the starch servings to two to three a day.

Snacks Snacks are not necessary in this phase, but if you decide to have one, choose them from the protein, vegetables, or fruits lists, or eat nuts. Plain, low-fat or fat-free yogurt is also allowed

PHASE THREE

This is the maintenance stage of the South Beach Diet and reflects that this is not a fad diet, but a lifestyle change. This phase lasts the rest of your life. Foods that are added include anything else you want to eat in moderation. If you want cake on your birthday, go ahead. But do it one bite at a time. Usually two bites will be enough to satisfy. Try half of what you want and have more later if you insist. Pay attention to your weight and blood sugar. If you notice your cravings returning, go back to Phase Two or even Phase One for a few days until you stabilize. Remember to look for support from your beach buddies, family and friends.

Phase Three menu guidelines

Breakfast Unlimited protein, at least one half cup of vegetables, three servings of fruit are allowed all day, two to three starch servings are allowed daily, one to one and a half cups of dairy are allowed daily, and one teaspoon of oil or mayonnaise if desired. You may add in other foods now, in moderation.

Lunch Unlimited protein, at least two cups of vegetables, three servings of fruit are allowed all day, two to three starch servings are allowed daily, one to one and a half cups of dairy are allowed daily, and one tablespoon of oil or mayonnaise. You may add in other foods now, in moderation.

Dinner Unlimited protein, at least two cups of vegetables, three servings of fruit are allowed all day, two to three starch servings are allowed daily, one to one and a half cups of dairy are allowed daily, and one tablespoon of oil or mayonnaise. You may add in other foods now, in moderation.

Snacks Snacks are not necessary in this phase, but if you decide to have one, choose them from the protein, vegetables, or fruits lists, or eat nuts. Plain, low-fat or fat-free yogurt is also allowed.