South Beach Diet - I'm confused and need your help and ADVICE.

05-18-2009, 03:36 PM
OK... I started South Beach on April 10th 2009. I started at 158 and now weigh 142. I have lost 16 pounds total. I have weighed 142 for 3 weeks now! This is ridiculous. What should I do? I am not gaining... I only have oatmeal like twice a week. And maybe a half sandwhich on real multigrain bread. Whats the deal? Im drinking lots of water... So, since I have hit a plateau really after phase 1... should I go back onto phase 1 again? HELP!!!!

05-18-2009, 04:16 PM
Do you exercise? Maybe increase your exercise time and make the workouts more challenging.

05-18-2009, 04:30 PM
hmmm i do know some people lose so much in phase one that once they get to phase 2 the loss stops or even goes up a bit for a week or two, then they start losing again

05-18-2009, 05:42 PM
How about running your calories through Fitday?

05-18-2009, 05:43 PM
I had the same thing happen, especially when you don't have a lot to lose. Phase II weight loss can go slowly. In the book, Dr. A. suggests upping your exercise if you don't have a lot to lose and are on Phase II. I eventually started losing again. Try to be patient with your body. And just think about how much healthier you are getting eating this way. My cholesterol dropped 30 points after eating SB for 6 months.

Maybe post your average daily menu here for others to look at?

05-18-2009, 07:17 PM
Yeah... here is my average daily menu. I am not going to even bother going into fitday and figuring out my calories because I know I am not eating that much. I am on phase 2, but I really don't eat that much of the carbs so that is what is even more confusing to me. I keep a daily food journal.. so here is what I have been eating and this is pretty much what I have been doing since phase 2 started:

Brkfst: 1/2 cup oatmeal, 3 packs splenda & 20 oz. iced coffee splash nonfat milk and 4 splenda
Lunch: I can of solid white tuna w/ 2 tblspn dill relish and 1 tbsp mayo, salt, pepper and 1/2 tsp mustard
Dinner: 1 can of black beans w/ feta

Brkfst: 2 eggs over hard, salt and pepper
Lunch: romaine lettuce with ground turkey spiced with cumin, 1 tbsp fat free sour cream, 1 tbsp pace salsa (mock tacos)
Dinner: Grilled Cod with olive oil, salt/pepper, broccoli w/ ICBINB spray and pepper
dessert: 1/4 cup strawberries 1/4 cup blueberries with 1 tbsp sugar free chocolate syrup

Brkfst: 1/2 cup oatmeal 3 packs splenda, 20 oz iced coffee splash nonfat 4 splenda
lunch: small wendys chili
dinner: baked chicken stuffed with spinach, gouda and havarti salt/pepper/garlic, green beans with 2 strips of bacon
dessert: fat free sugar free fudgesicle

brkfst: 20 oz iced coffee with nonfat 4 splenda
snack: 1 mozz chz stick, handful of south beach apprvd nuts
lunch: filet mignon salad w/ olive oil and balsamic
dinner: iceburg lettuce w/ 1/2 cup of spaghetti sauce w/ ground beef, parm cheese

brkfst: 1/2 cup oatmeal 3 splenda
lunch: 1/2 grilled chicken sammy w/ light mayo, lettuce, tomato, and cucumber on organic multigrain bread
dinner: 1 can of black beans w/ feta
dessert: fat free suhar free fudgesicle

brkfst: 3 eggs over hard salt/pepper
snack: handful of nuts
lunch: shrimp scampi (ICBINB and garlic, salt/pepper) 1/2 cup brown rice
dinner: baked chicken breast with olive oil, garlic, salt/pepper, salad with blue cheese dressing, broccoli

brkfst: 1/2 cup uncle sam cereal with nonfat/sugar free plain yogurt with 2 packs splenda and 1/2 tsp pure vanilla extract, 20 oz iced cofee w/ splash nonfat and 4 splenda
snack: 1 gala apple w/ natural sugar free peanut butter used one pack splenda to sweeten pb
lunch: grilled chicken from KFC and 2 sides green beans
dinner: grilled cod w/ olive oil/garlic/salt/pepper, iceburg salad with feta, olive oil/balsamic, 5 green olives stuffed with garlic
dessert: 1 sugar free jello snack pack

Please let me know if i am doing something wrong here....

05-18-2009, 07:19 PM
i do yoga booty ballet 3 x's a week.. and have been since i started this diet

05-18-2009, 07:52 PM
The only things that I can see may be a problem with your diet is it doesn't look like you're getting your 4 1/2 cups of veggies every day, and you may be eating too much salt and retaining water. Otherwise, your menu looks okay to me.
Make sure you aren't eating regular bacon, only turkey or Canadian bacon is allowed on SBD. Also, regarding bread, make sure it is 100% whole wheat. Multigrain bread often doesn't contain any whole grains at all.

It is true that the less amount of weight you have to lose, the slower it comes off. You lost quite a bit in Phase 1, so your body is probably just making adjustments right now. It's pretty frustrating, I know, but try to be patient and you should see a loss before too much longer.

05-18-2009, 07:57 PM
yeah.. im totally aware of the real bacon thing.. that one time was the only time I have had real bacon. (its my hubbys fav side dish... ) And i though ehhh.. one time isn't a big deal. Maybe you are right about the veggies... you would think less food lose less though you know? 4 1/2 cups of veggies.. holy crap.. yeah definately not.. Its hard because I hardly have an appetite you know??

05-18-2009, 08:04 PM
You're right - I'd bet you're not getting enough calories. You start getting too low, and your body starts dropping it's metabolism so it doesn't starve. I agree with cottage - veggies are a big key to SBD as well. You just need to find what works for you!

Good luck!

Sunny Gee
05-18-2009, 09:58 PM
Seems like a lot of Splenda, too. It's not fattening, but it's a lot of chemicals...

Good luck! :)

losin it for good
05-18-2009, 10:45 PM
Moncheree, I feel your pain. I have been stuck around a 10 pound loss since the first week and I have a lot more to lose than you. I am working out a minimum of 30 minutes most days. Personally, I really want to be mad at the plan but for some reason I'm not (that's new for me). I know I need to up the cardio and I'm not sure I'm always eating enough calories and some days I probably overdo the dairy and/or nuts. It's frustrating, but I see new muscles and some of my pants are literally falling off of, I'll keep plugging along and when my exercise bike is in tomorrow I will start peddaling away the pounds (cheeserific, I know!):scooter:. Hang in time you'll get where you want to be! Good luck and stay strong! :hug:

05-18-2009, 10:54 PM
I also would try to get 2 cups of dairy (either plain yogurt or milk). Not so much from a SB standpoint (although dairy does seem to aid weight loss) but because you need your calcium and Vitamin D (cheese is not a good source of D). I know it's hard to get the 4 1/2 cups of veggies at first, but try making large salads with a variety of vegetables. I probably eat about 3 cups from a salad bar at work for my noon meal, plus V-8 for breakfast and several more cups for supper. There are so many nutrients you're missing otherwise.

05-19-2009, 09:43 AM
A point I'm a little afraid to mention reasonable is a goal weight of 105 pounds? When I went to Dr. Pamela Peake's clinic for a jump start a few years ago she told me that with my build that a goal weight of 135 would be reasonable with a lot of work.

So if this might be your problem, we all know that the last few pounds are the hardest to lose.

Just a thought, you do know your body and build better then I do.

Sarah in MD

05-19-2009, 01:06 PM
My top weight was 158 and I am at 140 now (was at 139 before this weekend) I am 5'4" and my first goal is to get to 130 ..then I am going to evaluate if I want to lose more.
My ticker says 150 to 130 because I was down to 150 when I started
this forum. I like the 130 goal because it is closer and if that is as far as I ever go it will be healthy enough.

We all have different motivators so think about whether a goal weight
that is "initial phase weight loss" would be more motivating for you.
Then you could have a 10 pound loss goal after that.

I think 16 pounds since April is fantastic..Pat yourself on the back as you figure out how to keep losing!!!!

05-19-2009, 01:43 PM
I know this probably isn't what you want to hear but you have lost 16lbs in about a month. that is A LOT! especially when you don't have that much to lose! I would DEFINITELY go back and input into fitday as others have mentioned you may not be eating enough calories. I don't think when Ruth mentioned it she was implying that you were eating too much- its a great tool to use daily so when you do or don't lose you can look at the differences in your diet from week to week... I use Calorie King and love it- but they are basically the same...

SO my advice is keep tracking, eat more veggies, keep up with your calories and make sure you are eating enough... you lost 16lbs in a month, some of that was probably water that has come back and the fat is probably moving out so you probably are still losing. Also, maybe you want to take measurements? It is best to lose 1-2lbs a week... so you are way ahead of the game. Breathe and don't let it get you down, just keep eating healthy and the loss will come!

05-19-2009, 02:15 PM
And there are so many FUN ways to get your veggies. Look through the recipe forums and check out a ton of yummy ones. Some examples:

Spinach Artichoke Dip with veggie dippers (or Homemade Tortilla Chips)
Seven Layer Taco Dip with veggie dippers (or Homemade Tortilla Chips)
Spinach, Rice, & Feta Pie
Other Spinach Dips
Stuffed Mushrooms
Parmesan Roasted Broccoli
Overnight Vegetable Salad

You should ideally have veggies with every meal. Check out all the veggie Side Dishes, and look for entrees that have veggies in them (Taco Bake!)

Add chopped mushrooms and peppers to NSA spaghetti sauce.

As mentioned above, drink a glass of Low Sodium V8 with breakfast (1 cup = 1 serving of veggies.)

If you have a sandwich, make sure to have tomato and cucumber slices on it, and a lettuce leaf.


Omelet with spinach and mushrooms.

Just sneak them in! And you definitely need to make sure you get all your calories. Less food = weight rentension. Your body needs X amount of calories to survive, and when it sees you getting less than you need consistently, it shuts down so you don't starve.

Something else that helped me is that I make sure to eat my snacks even when I'm not hungry. Breakfast, Snack, Lunch, Snack, Dinner, Snack (but not too late.) If you space out your food throughout the day, your blood sugar remains steady, and your metabolism stays up. Eat some raw veggies and hummus, or celery with natural PB or light laughing cow.

Now I'm hungry after all this food talk. Good luck sister! You can do it!

05-20-2009, 11:24 AM
I agree with everyone here I think you need to eat more. I looked at what you eat and was like OMG thats all! Adding veggies will add some good healthy calories. Your body needs the right kind of fuel to keep you going.
I know spenda and FF creamer are permitted on the plan but all those chemicals can't be good for you. I would suggest trying to get your calories in a more balanced natural way.
One of my goals is to give up diet coke and splenda in my coffee and tea. So far I've gotten past the splenda but I still love my diet coke I just try to have it only once in a while as a treat.
The great thing about SB is that it helps you find your own balance. But definatly, add some veggies;)

05-21-2009, 11:33 AM
OMG You girls are so awesome. AND I LOVE THIS PLACE!!! God I love this place. Ok..

losin it ~ I'm totally hangin in this diet like I never have before. I have finally been able to harness that motivation when on other diets when I got discouraged.. I would be like, "F*** this!!" It's hard sometimes when you are doing your best to see it go by sooooo slow!! Hang in there dollface.

Weezle~ I always love hearing advice from you.. I mean seriously you just gave me the most awesome list of "veggie ideas" I have ever seen! ha ha *much love*

RDW1~ I know, I know.... I am probably on of the most impatient people you will EVER meet. I'm the one in line fidgeting..tapping my foot, and popping my gum. :) You are right... I do need to pat myself on the back. It's so hard though when in Phase 1 you lose so much SO FAST and then go down to a snails pace!! I haven't taken measurements, but I can tell I have lost. You know the frustrating thing for me was to FEEL that I am losing.. like I need to go buy new bras.. on the last "buckles" and still loose.. My pants are super sloppy looking on me. SO, I know I have lost a lot of inches. I guess keeping track of the inches I have lost would be just as motivating.. Because FEELING it.. but not seeing it on the scale has really been getting to me.

Nancy237/Sarahyu ~ You know, it isn't the first time I have heard that my weight goal is insane. LOL... I know... OKAY so... I am going to change my goal to 115 (10 pounds more than where the goal is currently at) And then once I get there, I can re-evaluate and see if I really need to be 105 pounds. I am a very petite build, so 10 pounds on me looks like 20. Small bone structure and I'm 5 foot even. However, I looked up my weight range and its like 103-133. So, I went with 105. :) I guess somewhere in the middle would be good as well. :) Thanks for your advice!

SunnyGee ~ I love SPLENDA... can you tell? I know, I know.. its a lot of splenda.. it truly is. I guess I DO need to cut back on the "sugar free and sugar substitutes".. :(

And to the rest of you that I missed... THANKS SO MUCH FOR YOUR ADVICE.. and don't slap me.. BUT... since I posted this I lost another four pounds!! Weighed myself this morning and I'm 138!!! WOO HOO!!

I will add in more veggies, more cals, cut a little splenda out, re-evaluate my weight goal, and start measuring myself as another motivator!!

THANK YOU LADIES!!!!!!!!!!!!

Sunny Gee
05-21-2009, 11:21 PM
4-7 days after you give up all Splenda/other sugar substitutes, your craving for sugar/sugar products will literally disappear. It's true. Congrats, and what IS your secret to all this weight loss? LOL :)

05-22-2009, 11:15 AM
you know, just look up at my menu... thats my secret.. I also take psyllium husk capsules 15 min before I eat any higher glycemic meal basically when I am going to be eating any bread or fruit. Dunno if that is the secret or not... but it keeps me on the regular. lol

05-22-2009, 11:27 AM
oh..and i dont really CRAVE sweet things... I just like sweetner in my coffee and oatmeal... lol

05-22-2009, 01:36 PM
you know, just look up at my menu... thats my secret.. I also take psyllium husk capsules 15 min before I eat any higher glycemic meal basically when I am going to be eating any bread or fruit. Dunno if that is the secret or not... but it keeps me on the regular. lol

I use the benefiber also mixed in drinks before meals sometimes but I never thought to pair it with the higher glycemic foods...I am going to try that.
I lost only 3 pounds with the phase 1 and none for the week I have been on phase 2 (too many birthdays around here). I am going to go back to phase
1 for a week and get back on track.

05-22-2009, 02:25 PM
Well in the south beach diet book (the first one) it talks about some clients taking psyllium husk 15 min prior to a high glycemic meal.. in lowers the GI and keeps you full. SO, I took DR. A's advice...

05-22-2009, 03:08 PM
OK.. so i joined fitday and look what it says about my weight! I told you that 105 was a "healthy" goal. hmmph.

Your BMI: 26.95
A BMI between 25 and 30 is considered overweight.
The healthy weight range for your height is between 94.7 lbs and 128 lbs.
Your weight is 10 lbs above the healthy range.

05-22-2009, 06:51 PM
I don't like to rely so much on BMI's. It doesn't really tell you how much muscle or fat you have. Better to have your bodyfat tested and figure out if that is withing a healthy range. Lots of fitness centers will do this. Maybe that would give you a better idea of what you should weigh.