Weight Loss

  WELCOME BEACHERS
     We're glad to have you! 

Support and infomation to lose weight and get healthy. Some follow SB strictly, some modified it and some moved on to other diets.  ALL ARE WELCOME!  

Voluntary Thursday Weigh-ins
 Original 2007 SB Thread LINK

Cardiologist Dr. Agaston's diet for healthier hearts that also resulted in weightloss.  Healthy carbs, healthy fats, lean meats, low-fat dairy and a lifestyle change.

********************************************* ******

PHASE 1 --  First 2week Weightloss
ELIMINATE CRAVINGS & JUMPSTART WEIGHTLOSS.  
  LINK 1  Foods To Enjoy
  LINK 2  Foods To Avoid
  LINK 3  Model Menu
  LINK 4  Tips

PHASE 2 --  Remaining Weightloss    
  LINK 5  Foods To Reintroduce
  LINK 6  Foods To Eat Rarely
  LINK 7  Model Menu
  LINK 8  How To Reintroduce Carbs

PHASE 3 --  Maintenance   
  LINK 9  A Lifestyle Change 

HEALTHY VS UNHEALTHY 
  LINK 10 FATS
  LINK 11 CARBS
  LINK 12  FIBER

DINING OUT & ONLINE RECIPE COLLECTIONS
  LINK 56  DINING OUT & RECIPES

*********** PHASE1: WHAT TO ENJOY ***********

PROTEIN
BEEF Lean* cuts, such as:
Bottom Round
Eye of Round
Flank Steak
Ground beef:
>> Extra Lean (96/4)
>> Lean (92/8)
>>Sirloin (90/10)London Broil
Pastrami, lean
Sirloin Steak
T-bone
Tenderloin
Top Loin
Top Round
* Lean meat has, per 100 gram portion, 10 grams or less of total fat and 4.5 grams or less of saturated fat.

POULTRY (SKINLESS)
Cornish hen
Low-fat turkey sausage (3-6 grams of fat per 60 gram serving) can be eaten as an occasional treat (approximately once/week)
Turkey bacon (2 slices per day)
Turkey and chicken breast

SEAFOOD
All types of fish and shellfish
Water-packed tuna and other canned fish
Salmon roe
Sashimi

PORK
Boiled ham
Canadian bacon
Loin
Tenderloin

VEAL
Chop
Cutlet, leg
Top round

LAMB (Remove all visible fat)
Center Cut
Chop
Loin

LUNCHMEAT
Fat-free or low-fat only
Boiled ham
Deli sliced turkey breast
Steamship roast beef
Smoked ham

MEAT SUBSTITUTES (SOY BASED)
Unless otherwise stated, look for products that have 6 grams of fat or less per 2-3 ounce serving
Bacon - Limit to 2 slices per day
Burger
Chicken, unbreaded
Hot Dogs
Sausage Patties and Links - Limit 1 patty or 2 links per day
Seiten
Soy Crumbles - 1/4 cup (2 oz) suggested serving
Soy Nuts - 1/4 cup for a protein snack is suggested serving
Tempeh 1/4 cup suggested serving
Tofu All varieties, 1/2 cup suggested serving
Yuba (Bean Curd or Sheet)

CHEESE (FAT-FREE OR LOW-FAT)
Look for varieties that have 6 grams of fat or less/ounce
American
Cheddar
Cottage cheese, 1-2% or fat-free
Cream cheese substitute, dairy-free
Feta
Mozzarella
Parmesan
Part-skim Ricotta
Part-skim String
Provolone
Swiss

EGGS
The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute as desired.

MILK/DAIRY
(2 cups allowed daily, including low-fat or nonfat plain yogurt)
Low-fat milk (fat-free and 1%)
Fat-free 1/2 & 1/2 (less than 2 tablespoons)
Low-fat plain, vanilla, or sucralose-containing soy milk (4 grams of fat or less per 8 ounce serving). Be sure the product does not contain high fructose corn syrup
1% or fat-free buttermilk
Low-fat or nonfat plain yogurt

BEANS/LEGUMES
(Start with 1/3 - 1/2 cup serving)
Adzuki Beans
Black Beans
Black-eyed peas
Broad Beans
Butter Beans
Cannellini Beans
Chickpeas or Garbanzo
Edamame
Great Northern Beans
Italian Beans
Kidney Beans
Lentils
Lima Beans
Mung Beans
Navy Beans
Pigeon Peas
Pinto Beans
Soy Beans
Split Peas
White Beans

VEGETABLE CHOICES
(May use fresh, frozen or canned without added sugar)
Artichokes
Arugula
Asparagus
Broccoli
Bok Choy
Brussels Sprouts
Cabbage
Capers
Cauliflower
Celery
Chayote
Chicory
Collard Greens
Cucumbers
Eggplant
Endive
Fennel
Garlic
Green Beans
Hearts of palm
Jicama
Kale
Leeks
Lettuce (All varieties)
Mushrooms (All varieties)
Mustard Greens
Nopales
Okra
Onions
Parsley
Peppers (All varieties)
Pickles - Dill or artificially sweetened
Radicchio
Radishes (All varieties)
Rhubarb
Sauerkraut
Scallions
Sea Vegetables
Snap Peas
Snow peas
Spinach
Sprouts
Squash, Spaghetti
Squash, Summer
*Yellow
*Zucchini
Swiss Chard
Tomato
Tomato Juice
Turnip Greens
Vegetable Juice Cocktail
Water Chestnuts
Watercress
Wax Beans
Zucchini

NUTS AND SEEDS (Limit to one serving per day as specified. Dry roasted recommended.)
Almonds - 15
Brazil Nuts - 4
Cashews - 15
Filberts - 25
Flax Seed - 3 TBS (1 oz)
Hazelnuts - 25
Macadamia - 8
Peanut Butter, Natural, and other nut butters - 2 TBS
Peanuts, 20 small (May use dry roasted or boiled)
Pecans - 15
Pine Nuts (Pignolia) - 1 ounce
Pistachios - 30
Pumpkin Seeds - 3 TBS (1 oz)
Sesame Seeds - 3 TBS (1 oz)
Soy Nuts - 1/4 cup
Sunflower Seeds - 3 TBS (1 oz)
Walnuts - 15

FATS/OILS
The following monounsaturated oils are recommended to be consumed daily:
Oil, canola
Oil, olive
Other Oil Choices that may be chosen (Polyunsaturated or a blend of Monounsaturated):
Corn
Enova
Flax
Grapeseed
Peanut
Safflower
Sesame
Soybean
Sunflower
Other Fat Choices:
Avocado - 1/3 whole = 1 TBS oil
Guacamole - 1/2 cup = 1 TBS oil
Margarine - Chose those that do not contain Trans Fatty Acids such as Fleishmann's Premium Olive Oil or Smart Balance
Mayonnaise - Regular - 1 TBS
Mayonnaise - Low Fat - 2 TBS (avoid varieties made with high fructose corn syrup)
Olives (Green or Ripe) 15 = 1/2 TBS oil
Salad Dressing - 2 TBS. Use those that contain 3 grams of sugar or less per 2 TBS. Best choices contain canola or olive oil. Low carb salad dressings may also be used if they meet these guidelines.

SEASONINGS AND CONDIMENTS
All spices that contain no added sugar
Broth
Espresso powder
Extracts (almond, vanilla, or others)
Horseradish sauce
I Can't Believe It's Not Butter! Spray
Lemon Juice
Lime Juice
Pepper (black, cayenne, red, white)
Salsa (check labels for added sugar)

Use the following toppings and sauces sparingly (check labels for added sugar and MSG)
Cream Cheese, fat-free or light - 2 TBS
Hot Sauce
Low carb condiments, as long as they meet South Beach guidelines (have no added fat and are sugar-free/contain no added sugar)
Miso - 1/2 TBS
Shoyu - 1/2 TBS
Sour Cream, light and reduced-fat - 2 TBS
Soy Sauce - 1/2 TBS
Steak Sauce - 1/2 TBS
Tamari
Worcestershire Sauce - 1 TBS
Whipped Topping, Light or Fat-Free - 2 TBS

SWEET TREATS (Limit to 75-100 calories per day)
Sweet treats are items that contain sugar alcohols, such as:
Candies, hard, sugar-free
Chocolate powder, no-added-sugar
Cocoa powder, baking type
Fudgsicles, no sugar added
Gelatin, sugar-free
Gum, sugar-free
Jams and jellies, sugar-free
Popsicles, sugar-free
Syrups, sugar-free
Some Sugar Free Products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol or xylitol) and are permitted on the SBD. They may have associated side effects of GI distress (abdominal pain, diarrhea & gas) if consumed in excessive amounts.

SUGAR SUBSTITUTES
Acesulfame K
Fructose (needs to be counted as Sweet Treats, Caloric Limit)
Nutrasweet (Equal)
Saccharin (Sweet & Low)
Sucralose (Splenda)

BEVERAGES
Decaf Coffee and Tea
Diet, decaffeinated, sugar-free sodas and drinks
Herbal teas (peppermint, chamomile, etc.)
Milk (1% or fat-free) and soymilk (low-fat plain). See MILK/DAIRY.
Sugar-free powdered drink mixes
Vegetable Juice
Note: caffeinated coffee or diet sodas with caffeine added are allowed, but limited to 1 - 2 servings per day.

*********** PHASE 1: WHAT TO AVOID ***********

BEEF
Brisket
Jerky, unless homemade without sugar
Liver
Other fatty cuts
Prime Rib
Rib steaks

POULTRY
Chicken, wings and legs
Duck
Goose
Poultry products, processed
Turkey, dark meat (including wings and thighs)

PORK
Honey-baked ham
Pork rinds

VEAL
Breast

CHEESE Brie
Edam
Nonreduced fat

VEGETABLES
Beets
Carrots
Corn
Green peas
Potatoes, white
Potatoes, sweet
Pumpkin
Turnips (root)
Winter squash
Yams

FRUIT
Avoid all fruits and fruit juices in Phase 1.

STARCHES AND CARBS
Avoid all starchy food in Phase 1, including:

MILK/DAIRY
Ice cream
Milk, whole

MISCELLANEOUS
No regular ketchup or cocktail sauce
No pork rinds - too high in saturated fat
No jerky - too high in sugar content

BEVERAGES
Alcohol of any kind, including beer and wine

*********** PHASE 1: MODEL MENU ***********

BREAKFAST:
Protein: Quantity is not limited. Start with a 2 oz. portion, eat slowly, go back for seconds if still hungry.
Vegetables:Minimum 1/2 cup or 6-8 oz. tomato or vegetable juice.
Milk/Dairy:2 cups allowed daily (including yogurt)
Fat:1 tsp mayonnaise, trans-free margarine, or oil (optional)

MID-MORNING SNACK:
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds. A snack that combines protein (1 oz.) and vegetables is encouraged.

LUNCH:
Protein:
Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
Vegetables:Minimum 2 cups.
We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing

MID-AFTERNOON SNACK:
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds. A snack that combines protein (1 oz.) and vegetables is encouraged.

DINNER:
Protein:
Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
Vegetables: Minimum 2 cups.
We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.
Milk/Dairy: 2 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing

DESSERT / EVENING SNACK:
Desserts are optional. Enjoy some of your Sweet Treat allowance, a dessert, or any of the snack choices.

SWEET TREATS:
Sweet Treats are products that contain sugar alcohols. You can enjoy them throughout the day to satisfy your sweet tooth, just limit yourself to roughly 75-100 calories worth per day to avoid any GI distress.


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.

*********** PHASE 1: TIPS ***********

1. SKIPPING PHASE 1.  You can start at phase 2 if you have 10 or less pounds to lose or don't experience cravings.
2. SET REASONABLE GOALS.  While the Phase 1 will jumpstart your weight loss, its advisable to set normal expectations.  
3. BE PATIENT.  The first few days of phase 1, you may find yourself reacting to to the lack of processed carbs, possibly craving them but this will soon pass.  You will be reintroducing healthy carbs with at the end of the two weeks.
4. STAY REGULAR.  Due to the lack of fruit fiber, some experience constipation.  The daily bean serving will help but you can also include a laxative like Metamucil.
5. INCLUDE NUTRITIONAL SUPPLEMENTS.  Phase 1 doesn't include fruits or grains so supplements will provide missing nutrients.
6. FOLLOW THE PLAN CLOSELY AS POSSIBLE.  Some have found chosen to make adjustments to the plan to accommodate their lifestyle and preferences, trying to remain as true as you can to the actual plan will provide the best success.
7. INCREASE YOUR WATER: Starting a diet involves more then usual weight loss and increasing your water intake will keep you well hydrated. This can include flavored sugarfree fluids.
8. EAT SNACKS.  Even if you don't feel hungry, the plan schedule of eating every 3-4 hours is important to keep your metabolism raised.
9. INCLUDE PROTEIN AND VEGETABLES EACH MEAL. Strive for balance in meals.
10. DON'T GO HUNGRY.  Eat until your satisfied, not stuffed.
11. EAT YOUR DAILY SERVING OF BEANS.  The high fiber can help avoid constipation and the good carbs helps with cravings.
12. REMOVE TEMPTATIONS. Out of sight, out of mind.
13. STOCK UP ON YOUR PHASE 1 GROCERIES. Choose from the "Foods To Enjoy" list in this thread and SB recipes to have have the foods you'l need.
14. CONSIDER THE BOOKS.  There are several SB books that can be purchased inexpensively on ebay (buyer beware) or discount bookstores as well as taken out from your library.  They have great recipes and information that can help you through your entire diet.  
15. USE ONLINE RESOURCES.  There are plenty of online sites that can help with SB suggestions, ideas and recipes.
16. EXPECT WEIGHT FLUCUTIONS.  Like any diet, thre will be flucuations occasionally.  Consider limiting your weigh-ins to once weekly if normal weight flucuations would discourage you.  Different factors like salt consumption and time of month can cause your weight to come in higher.
17. FORGIVE YOURSELF.  We will!  :D  If you fall of the wagon, get back on and don't look back. 
    

*********** PHASE 2: FOODS TO REINTRODUCE ***********

BEEF
All hot dogs (beef, pork, poultry, soy) can be enjoyed occasionally (once/week) if they are at least 97% fat free (contain 3-6 grams of fat/serving).

FRUIT (Start with one daily serving, gradually increase to 3 total servings daily)
Apples - 1 small or 5 dried rings
Apricots - 4 fresh or 7 dried
Banana, medium-sized (4 oz.)
Berries, all - 3/4 cup
Cactus Pear Fruit (Prickly Pear)
Cantaloupe - 1/4, or 1 cup diced
Cherries - 12
Grapefruit - 1/2
Grapes - 15
Kiwi - 1
Mangoes - 1/2 medium (4 oz.)
Oranges - 1 medium
Papaya - 1 small (4 oz.)
Peaches - 1 medium
Pears - 1 medium
Plantain
Plums - 2
Prunes - 4
Tangerines

MILK/DAIRY
(2-3 cups allowed daily, including yogurt)
Yogurt
artificially sweetened non-fat flavored yogurt (limit to 4 ounces daily and avoid varieties that contain high fructose corn syrup)

STARCHES (Start with one daily serving, gradually increase to 3 total servings daily.) Unless otherwise stated, choose whole grain products that have 3 grams of fiber or more per ounce.

Bagels, small, whole grain - 1/2, or 1 oz.
Barley - 1/2 cup
Bread - 1 slice (1 oz.)
homemade breads using whole grains (buckwheat, whole wheat, spelt, whole oats, bran, rye)
multigrain
oat and bran
rye
sourdough (may be used, but whole grain is the best choice)
sprouted grain
whole wheat
Buckwheat - 1/2 cup cooked
Calabaza - 3/4 cup
(considered a starchy vegetable; count as a starch/grain serving)
Cassava - 1/4 cup
(considered a starchy vegetable; count as a starch/grain serving)

Cereal
Hot - 1/3 -1/2 cup, uncooked. Choose whole grain and slow-cooking varieties (no instant types).
Cold - 30 grams/1 ounce/3/4 cup. Varieties with 3.0 - 4.9 grams are sources of fiber. Fiber cereals have 5.0 grams of fiber or more per serving. Choose a cereal with enough fiber to be at least on the upper end of and make sure it has less than 8 grams of sugar per serving.

Couscous, whole-wheat or Israeli - 1/2 cup cooked
Crackers, whole grain with 3 grams of fiber or more per ounce and no trans fats

English muffins, whole grain - 1/2, or 1 oz.
(most contain 2.5 grams of fiber per half a muffin varieties varieties with 3 grams of fiber are the best choice.)

Green Peas - 1/2 cup
(considered a starchy vegetable; count as a starch/grain serving)

Muffins, bran - 1 small, homemade
sugar-free (no raisins)

Pasta

Whole wheat is best choice - 1/2 cup cooked (3 grams of fiber or more per 1/2 cup)
Soy is second best choice - 1/2 cup cooked (3 grams of fiber or more per 1/2 cup)

Pita - 1/2, or 1 oz.
stone-ground
whole wheat
(most contain 2.5 grams of fiber varieties with 3 grams of fiber are the best choice.)

Popcorn, 3 cups popped
Air popped
Microwave, plain, no trans fats
Cooked stove-top with canola oil

Potato, sweet, small
(considered a starchy vegetable; count as a starch/grain serving)

Pumpkin - 3/4 cup
(considered a starchy vegetable; count as a starch/grain serving)

Quinoa, 1/2 cup cooked
Rice - 1/2 cup cooked
basmati
brown
converted or parboiled
wild

Rice noodles - 1/2 cup cooked
Soba noodles - 3/4 cup cooked

Taro - 1/3 cup
(considered a starchy vegetable; count as a starch/grain serving)

Tortillas, 100% whole grain, 3 grams of fiber or more per ounce, no trans fats - 1 small

Winter squash - 3/4 cup
(considered a starchy vegetable; count as a starch/grain serving)

Yams, small
(considered a starchy vegetable; count as a starch/grain serving)

VEGETABLES
Carrots

OCCASIONAL TREATS
Chocolate (sparingly)
bittersweet
semisweet

SWEET TREATS
Pudding, fat-free and sugar-free (1 serving per day)

BEVERAGES
Wine (1 - 2 glasses daily with or after meals)

*********** PHASE 2: FOODS TO EAT RARELY ***********

STARCHES AND BREADS
Bagel, refined wheat

Bread
refined wheat
white

Cookies
Cornflakes
Matzo (exception: whole wheat varieties, which are allowed)
Pasta, white flour

Potatoes
baked, white
instant

Rice cakes

Rice
white
jasmine
sticky

Rolls, dinner

VEGETABLES
Beets
Corn
Potatoes, white

FRUIT
Canned fruit, juice packed
Fruit juice
Pineapple
Raisins
Watermelon

MISCELLANEOUS
Honey
Ice cream
Jam

*********** PHASE 2: MODEL MENU ***********

 

BREAKFAST:
Protein: Quantity is not limited. Start with a 2 oz. portion, eat slowly, go back for seconds if still hungry.
Vegetables: Minimum 1/2 cup or 6-8 oz. tomato or vegetable juice.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2-3 cups allowed daily (including yogurt)
Fat:1 tsp mayonnaise, trans-free margarine, or oil (optional)


LUNCH:
Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
Vegetables: Minimum 2 cups.
We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2-3 cups allowed daily (including yogurt)
Fat:1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing


DINNER :
Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
Vegetables: Minimum 2 cups.
We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
Starch:1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy: 2-3 cups allowed daily (including yogurt)
Fat:1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing


SNACKS AND DESSERT:
Snacks and dessert are optional. Choose a protein, vegetable, fat-free plain yogurt, artificially sweetened non-fat flavored yogurt, nuts/seeds, or some of your Sweet Treat allowance. A snack that combines protein (1 oz.) and vegetables is encouraged.

SWEET TREATS:
Sweet Treats are products that contain sugar alcohols. You can enjoy them throughout the day to satisfy your sweet tooth just limit yourself to roughly 75-100 calories worth per day to avoid any GI distress.

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.

*********** PHASE 2: HOW TO REINTRODUCE CARBS ***********

The goal moving to Phase 2 is to add carbs back slowly and gradually, and no two people will experience it the same way.

For the first two weeks of Phase 2, it is recommend you start by reintroducing one starch and one fruit. One suggestion is for breakfast to add a high-fiber cereal but to avoid fruit until later.  Pay close attention to how your body responds as you reintroduce good carbs. Do you find yourself craving other carbs or sweets? Has your weight loss stalled?

If the answer to either of these questions is yes, then try a different type of carbohydrate until you find one that doesn't produce cravings. Then, for weeks three and four, move to having four good carb choices daily: 1-2 fruits and 1-2 starches.

Continue this process until you're able to eat 2-3 fruits and 2-3 starches a day. If you remember to take it slowly, you should be able to achieve this goal without reintroducing cravings or reversing weight loss.

It's best to start with things that are lower on the glycemic index.

*********** PHASE 3: MAINTAIN FOR LIFE ***********

This is a lifestyle change.

Once you reach your weight loss goal, you'll continue on to Phase 3 where you'll follow the principles of The South Beach Diet that you learned in the first two phases. Phase 3 isn't about abandoning the diet and eating anything you want, it's about continuing to make smart food choices. Experiment with new recipes and ingredients, enjoy your new lifestyle, and know that weight loss can greatly improve your overall health.

You may have started on The South Beach Diet merely hoping to lose weight. If you adopt it and stick with it, you will surely accomplish that much, but you'll also do a lot more for yourself. And all of it very good because your weight loss can help improve your overall health.

No foods need to be avoided during Phase 3, so there is no food list you need to follow. If you find that you've gained five pounds or so back, then get on Phase 1 for a while, until you're back where you want to be.

*********** FATS ***********

• Fats are saturated or unsaturated
• Fats are "good" or "bad" based on whether how they affect on the cholesterol and the heart
• BAD FATS:
  • consist of trans fats (hydrogenated unsaturated fats) and all  saturated fats.
  • clog arteries and increase the body’s bad cholesterol, a factor in heart disease, heart attacks and  strokes
  • found in whole milk dairy products, fatty meats, tropical oils (coconut, palm and palm kernel), partially hydrogenated vegetable oil and egg yolks.
• GOOD FATS:
  • consist of unsaturated fats that have not been hydrogenated.
  • reduce the body’s bad cholesterol by removing newly formed cholesterol, including deposits on artery walls.
  • Increases the body’s good cholesterol
  • found in oils (canola, peanut, safflower, sesame, soy, corn, sunflower ), nuts, seeds, avocados,
• GREAT FATS - Omega-3:
  • is an essential fat (along with Omega-6) because its required for health but cant be produced by the body so it must be taken from diet.
  • is rare in modern diet unlike Omega 6, which is overly abundant.
  • is critical to health for growth, metabolism and absorption of vitamins
  • reduces the risk of heart disease, certain cancers, diabetes, inflammation and obesity.
  • found in 
    fish / seafood, most strongly in mackerel, lake trout, herring, sardines, albacore tuna and salmon
    tofu
    nuts, most strongly in flaxseed (and flaxseed oil), walnuts, pumpkin seeds
    oils, specifically flaxseed and canola
  •  green leafy vegetables (spinach, broccoli, kale, greens, brussel sprouts and also cabbage and cauliflower)
• NOTE: Due its concentrated level of omega-3, two tablespoons of flaxseed provide the daily recommended allowance.

*********** CARBS ***********

• Three sources of calories:  carbs, fats and protein.
• Three types of carbs:  sugar (simple), starch (complex) and fiber.
• Refined/ processed starches become simple carbs due to the removal of fiber.
• The body’s processing of carbs stimulates insulin production, raising blood sugar.
• Complex carbs, which include fiber, digest slowly providing a gradual blood sugar level.
• Simple carbs, which don’t include fiber, digest easily and quickly causing a temporary but rapid increase (‘high’) in blood sugar level which is followed by a rapid drop (‘crash’).
• The sudden drop in blood sugar level from simple carbs causes increased hunger as well as fatigue and irritability.
• Sudden drops in blood sugar affects vary based on individual sensitivity to it, with some also suffering from shakes and headaches.
  

*********** FIBER ***********

• Comes from plants, mainly the outer layer.
• Passes through the human digestive almost unchanged.
• Does not break down into nutrients.
• Does not break down into sugar.
• Is subtracted (in grams) from carbs grams to determine net carb grams.
• Slows eating, requiring more chewing to be swallowed.
• Slows digestion, remaining bulkier in the stomach, staying there longer and slowing down food proceeding though the intestines.
• Slows absorption of insulin into the bloodstream, keeping blood sugar steady.

Congratulations to making it to post #13!  With that perserverance, you'll do great meeting your goals :D.  You may have seen the South Beach thread created 08/2007 with over 1800 daily posts. 

We are starting fresh, welcoming you to this new thread that contains information on the SB plan.  Im looking forward to losing weight and getting healthier with everyone in 2008. 

For anyone new:
NAME:      &nbs p; Jayne
LOCATION: Dallas TX
AGE:        ;    45
START:      &nb sp; 465
CURRENT:   369.7
GOAL:      &nbs p;  175

Hiya Jayne thats a lot of reading up there but not as bad as the last post.  So well here I am... it seems strange leaving the comfort zone of the last thread. 

Welcome newbies and oldies   FYI heres my STats

NAME:  SARAH

LOCATION: Fort hood TX

AGE:  30

START WEIGHT 202LBS

CURRENT WEIGHT: 164LB

GOAL WEIGHT: 135-140LBS

Christmas really screwed me up so Im still trying to get back on the wagon.  TODAY IS THE DAY!!!!

Kinda strange, huh?! Cool to see your stats again - youve lost half your weight!!  But here we are :D.  To avoid getting graphic, I'll just say there was a sign that Ive got to get to that clinic somehow to weigh-in.  Even though it may be better weigh in Monday, its one of those got-to-know things for year end.  Although technically tomorrow morning before eating could count (my consolation if Im put off another day with the car). 

Got my grocery list pending anticipating having wheels.  I really reached into the freezer, finally tapping into some of those frozen vegetables.  Its surprising how they can look frost bit, but they can turn around in boiling water. 

Was afraid with pushing myself with that walk yesterday I'd be hurting today but luckily not.  Got my nicotine patches and otherwise being in denial for tomorrow :D.  Will be extra cautious about my appetite with due to withdrawl. 

BTW -- Earlier this morning member angiethe1 posted on following on the old thread:

angiethe1_2005
Sorry to intrude ladies but my aunt has lost over 180lbs on South Beach............ She has kept it off for nearly 5 yrs following the lifestyle change.

Go South Beachers!

Good Luck Ladies...

How cool is THAT!

Well, here I am ready to begin the New Year and ok, I'll start the weigh-ins again, though much to my dismay LOL.

Name: Angie

Location: Dunhill, Co. Waterford, Ireland

Age: 34 (soon to be 35 )

Start Weight: 200

Current Weight: 187 (no comment)

Goal Weight: 120

Jayne, just saw your last post, thanks for the continued encouragement, it really is a shot in the arm. And complete CONGRATS on the exercise. I have a friend who started by just going to the corner of the block and back, its baby steps that work into more...I am so proud of you!!!!

Happy New Year to all my SB friends!  Hopefully you will still allow me to gain motivation from you though I'm not a SBeacher. 

Way to go Molly!  How wonderful for you to reach the 200s at the end of 2007.  You are truly an inspiration and I have tried several new foods due to your suggestion ie Almond Breeze, English Muffins, Egg Creations (like Beaters), and am concentrating on adding lots more veggies in 2008.  So proud of you and your continued efforts - wish I had some of your determination!

Jayne, I am so happy for you that once again your Angel Alice is motivating you - this time to walk.  Take it slowly, don't push yourself too hard but keep moving.  Having a walking buddy is the best way to go.

Angie, good luck with keeping off steroids; I'm just weaning off a session for asthma and have gained ... eek ... 8 pounds!  Also because I've been more sedentary I feel flabby and fat.  DH gave me some new hand weights for Christmas and I've been using them as I can and hope to get back to walking today.

Happiness and wishes for motivation to all of you!

Kathryn