South Beach Diet

[mom2garret]

I have seen some threads about people here doing the South Beach Diet. Just wondering if you find it easy. I looked over Atkins and it just seems way to restricted. I have always been a Weight Watcher person and I need a break from it. Anyways, just wanted to get a feel for this new one. Also, do you have to follow a meal plan or do you have the freedom to pick what you want to eat? I am not a seafood person so if I had to eat it this diet plan isn't for me :confused: Thanks for your thoughts! :D

[tbb113]

We just started a "low carb support" thread...http://community.cookinglight.com/showthread.php?s=&threadid=43893

Come check us out...

Tyra

[michellemseymour]

I'm currently on the South Beach Diet...I started on Sunday and have lost 4 lbs. So if it's weight loss you're after it definitely works! And I'm never hungry. After the 1st 2 weeks it's much less restrictive...you add back fruit and dairy and whole grains and stay with that eating plan until you reach your weight loss goal, then you can pretty much eat anything in moderation. If you cook it's much easier to follow this diet...otherwise I think you might resort to eating lots of unhealthy meats and processed foods. It's not as restrictive as Atkins.

Now for the downside...I don't know what your exercise rountine is but I'm pretty active, working out on average 2 hours a day with a mix of cardio and strength workouts. I'm finding I'm exhausted all the time, and my workouts are harder for me than they were last week. I have a 4 mile race to run on Sat, and am thinking about having a pasta dinner on Fri just so I don't collapse. I also think about food all the time...you have to plan what you're going to eat so I've been more conscious about food and mealtimes.

Results might be different depending on activity level and how much weight you have to lose. I only want to lose 10 lbs...the diet promises 8-13 lbs weight loss in the first 2 weeks. I'm skeptical that the weight will come back on once I start to add carbs, so I'm going to try and do it gradually and in moderation. This is a good diet to make you aware of how many carbs you consume, and to "de-tox" your system of unnecessary sugar. Good luck!

[kwormann]

Michelle, you are feeling so tired partially because you are on day 3 of hte diet. You will bounce back once your body gets rid of the sugar in it:)

[tbb113]

Michelle,

Water weight will definetly come back on when you reintroduce 'bad' carbs (processed flour, sugar) but a real weight loss shouldn't come back.

Tyra

[michellemseymour]

So how long does it take a body to get rid of sugar? Does exercise impact anything on this diet? How will I know if I'm losing water weight or "real" weight?

[valchemist]

michelle,

since you work out a lot, i think you will probably have different results from someone who doesn't work out quite as much.

i found this information online. i think it will help.

Q. I am on day nine of your program, and I am feeling very tired. My hamstring muscles ache, and I was unable to make it all the way through my exercise class. Is this common? Is there something I should be eating more of?
—Amy from Oklahoma

A: (Published June 26, 2003) Fatigue and muscle aches in Phase 1 of the diet are not uncommon. They can occur due to excessive fluid loss associated with fat breakdown, and sometimes from hypoglycemia-too-low blood sugar.

Keeping up with fluids-before, during, and after exercise-is important. It's also a good idea to eat some low-glycemic carbs, such as low-fat yogurt, oatmeal, or pumpernickel bread, before a sustained workout. Try to eat at least two hours before exercising so you'll have a good supply of energy.

It may also be necessary to add some extra salt to your food to help maintain your fluid volume. This is especially true for those who exercise vigorously. Cramping and tired muscles are particularly associated with salt deprivation, so begin adding salt to your food, drink more, and see how you do. Adding whole fruits and whole grains in Phase 2 will also make you feel better.

[greysangel]

Originally posted by michellemseymour
How will I know if I'm losing water weight or "real" weight?

rose is a rose is a rose :)

weight is weight. There is fat loss, water loss, and muscle loss. Water loss will fluctuate tremendously. When you cut carbs, you will have large water losses...especially in the beginning and if you are used to eating a high carb diet. The ultimate goal is to lose fat. One of the best ways to lose fat is to 1)expend more calories than you consume and 2)maintain lean muscle mass by eating a diet that is balanced in carbs and protein with some good "fats".

in my opinion, if you are expending a lot of energy by exercising, you need some quality slow digesting carbs to promote energy endurance and muscle growth.

JeAnne

[michellemseymour]

Thank you so much...now I won't feel guilty having oatmeal before my race on Sat!

[greysangel]

oatmeal is awesome :)

[mom2garret]

Michelle: Wow, I am not as active as you (which perhaps explains why I have MORE than 10lbs to lose :mad: ) I hope you get your strength back. Pls come back and tell me how much you lose after the 2 weeks.

I have been at the book store and looking thru the Atkins, SBD and S. Somers books. I found no where in the SBD where I didn't have to use the planned meals that were given for "detox". S. Somers seems to be right in the middle. She allows good carbs, and other great foods after a detox period. Seems that 2 weeks is the magic number! I guess I do try to do somewhat a good thing. I have switched family over to 100% wheat pasta and brown rice.

We are going away and I am going to try to increase water and not to nibble before meals. I just need to do SOMETHING
:(

Thanks for all your great info and keep me updated!

[valchemist]

you don't need to use the meal plans suggested in the south beach diet book. those are just suggestions. there is a list of approved foods that you can choose from. the list includes lean meat, lowfat cheese, eggs, beans, and veggies, among other things.

[kwormann]

Here is the list:

http://prevention.com/cda/feature2002/0,4780,5350,00.html

At the bottom are lists of food to enjoy and do avoid for the 1st 2 weeks. The next page gives you Phase 2 and so on:)

[bmonczka]

Thanks for posting that link, I've been looking at the book on barnesandnoble.com and really didn't want to buy another book. The list of foods to avoid makes me a little nervous, no carrots? That seems sort of odd, I always thought carrots were good for you? I guess they are high in carb/sugar. And no dairy during Phase 1?! Wow, I don't know if I could do that- do they recommend taking a calcium supplement since there is no dairy or am I to assume you're getting calcium from some of the veggies and cheese?

I picture myself having a carb breakdown on this diet and my dh finding me in the middle of the kitchen floor knee deep in tortilla chips and loaves of bread! I guess incorporating some of the suggestions would be helpful even if you didn't do the full-blown diet.

[TamiKnight]

Originally posted by bmonczka
I picture myself having a carb breakdown on this diet and my dh finding me in the middle of the kitchen floor knee deep in tortilla chips and loaves of bread!

I worried about the same thing! But it's been much, much easier than I anticipated it could possibly be. Every time I eat, it amazes me how little food it takes to satisfy my hunger when the carbs aren't messing everything up! I LOVE carbs, and really didn't think I could do this. I do this it helps to read the book, though, to understand WHY you need to break the carb cycle in your body.

As for the restrictions on certain foods, remember that the Induction Phase only lasts two weeks. He does allow you to do an additional two weeks of induction if you're doing well and want to, but it's not necessary. I don't specifically remember if he mentions a calcium supplement, because I take one anyway, so I would've skipped over that part. I do know I'm eating a LOT more green, leafy vegetables than I ever have, and there is a fair amount of cheese available.

[michellemseymour]

I'm on day 4 of the SBD...it's easy in terms of not feeling hungry, but I wouldn't say it's an easy diet to follow if you are used to eating a "USDA food pyramid" balanced diet. I've not had carb carvings (because I'm really never hungry anymore), but I have had headaches and have been really tired.

I know you might think I'm nuts, but I went to yoga class last night feeling crummy (like I have been feeling since I started the diet), and the yoga really helped. I had more energy and felt much better. My weight lifting workout this morning was easier too.

Good luck to you...I can tell you the diet is working and my clothes fit better than they did last week. ;-)

[madpots]

I have been on SBD 2 weeks - now into phase 2. I have the book and also subscribed to the online program. Somewhere I saw that you were supposed to take a one-a-day multiple vitamin...but when I checked the book I couldn't find it. Going on line I found this question that was asked of the doctor:

Q: I was interested in your thoughts regarding important vitamins to help us in our journey to lose weight.
— Kathleen from Parker, CO

A: (Published July 18, 2003) I recommend a daily multivitamin with minerals, plus three to four grams of omega-3 fish oil every day (unless you are consuming a great deal of fatty fish like salmon). Using canola oil for cooking is also a good source of omega-3. In Phase 1, a teaspoon of sugar-free Metamucil in 8 ounces of water before one or more meals is helpful for good bowel function.

The other supplements we often recommend are B vitamins, specifically folate, B-6, and B-12. These help lower our homocysteine levels. Homocysteine is an amino acid found in the blood that is an important indicator of heart disease and stroke. These levels, like cholesterol, can be measured by your doctor.

It is also important to take a daily calcium supplement, since milk is limited during Phase 1 of the diet. I recommend taking one sugar-free Tums or a generic form with each meal. Women should consider continuing calcium supplementation beyond Phase 1.

Recent studies have indicated that the antioxidant supplements such as vitamins E, C, and A do not help prevent heart attacks or cancer. What is clearly best is eating a good variety of vegetables and whole fruits. This is the optimal way to get the natural vitamins that prevent heart attacks, strokes, cancers, and other chronic diseases.


I am surprised he does not mention this in the book.

[mom2garret]

Thank you so much for that link, it is really helpful. I am not a huge meat eater so just being able to have chicken breast is good with me. I also love chicken sausages and where they are low fat it looks like they won't be a problem. I guess if it is not mention to eat I should avoid, (ie tomatoes). Even though I am not starting until mini vaca is over I do feel better now that I have seen list. I am actually going to try to follow it while on vaca but I am not going to be an angel on it. Thanks for all your help! :D

[kcmo727]

My mom started this diet and is finding it easy so far. I tried one of the "snacks", which was a triangle of Laughing Cow low-fat cheese on a stick of celery. I couldn't believe how good it tasted and that I didn't miss having crackers with cheese. I might give South Beach a try but one thing I am confused about is portion size. For example, one of the daily menus lists hummus as a snack but no quantity. How do you know how much to have? Can you have as much as you want?

Michelle

[tbb113]

Michelle:

I'm following Atkins not SBD but they are similar. As far as I know, you don't need to watch portion size. The combination of the protein and the fat makes you feel full faster then carbs do, so it sort of self limits itself. That said, I still "watch" my portions...but I don't measure them out. I eat what I think is a healthy portion and so far its working for me. I'm down almost 28 pounds in 5 months.

Atkins stresses that you aren't supposed to be hungry...and for the most part, I'm not.

Tyra

[kcmo727]

Thanks, Tyra! You have convinced me to give this a try.

Michelle

[madpots]

Mom2garret, the SBD says you can have one whole tomato or 10 little ones each day.

[tbb113]

Michelle:

One clarification...you don't limit protiens and fats, obviously you need to limit carbs :)

Tyra

[camNcurtsmom]

Hi!

I am doing the SBD and the only complaint besides calf cramps during cardio workouts are headaches. I rarely get them and it is driving me nuts! Is this related to the program? Could it be cutting out the regular coffee and cokes and replacing it with water and decaf coffee?

Also, a good point is that bread doesn't have such a hold over me anymore. I did try to eat some and I felt sick and bloated.
Tammi

[tbb113]

The headaches can be caused be caffiene withdrawal...but after a few days they should go away. Are you eating protein bars? I was reading somebody on a yahoo group who said they (atkin bars I think) caused headaches for her.

You might want to increase your potassium intake for the leg cramps. It supposedly helps.

Good luck

[sneezles]

Caffiene withdrawal causes major headaches! I still remember them from 17 years ago when I became de-caffienated...bad, bad, bad... bad, bad, bad!
Also being dehyrated will cause headaches (actually a headaches is one of the major signs of dehydration) so if your not drinking enough water (at least 10-12 glasses) start monitoring your intake.
Fatigue can also cause headaches (of course it more than likely is linked to the water too) but taking a vitamin B complex would help with that.
For the leg cramps be sure to take a Calcium supplement that has potassium and magnesium, all three benefit muscles.