Phase 1 Food List???
 

Ok - I just bought the SBD book and have read the first few chapters. I was curious so I thumbed through the book looking for acceptable/unacceptable food lists. I couldn't find them. Only the Meal Plans.

Am I just being brain dead here? Is there an acceptable food list in the book?????????????? :?: :dizzy: :?:

There is at is one for each phase right after the plans are....

Phase 1 food list p.126

Phase 2 food list p.198

The food lists are also on this board along with an updated one.

Good luck on your plan :D

Thanks, Mauvais. You just saved me a trip downstairs to get my book!

Well, as I said - I thumbed through it. I knew it had to be there somewhere, I was just to tired to find it.

Glad to receive an answer so quickly. At least I won't be as paniced now.

This sounds like such a liveable plan compared to Atkins which I am now on. I have lost 41 pounds on Atkins since January 6 which I consider fantastic - but I am so tired of that program!

I am starting South Beach on Monday!

You're welcome Ruthxxx! I just happened to have it on the shelf at my computer desk :)

Tana- congratulations on your loss - 41lbs is great! :bravo:

Just in case - Phase I from *the* site -

Foods to enjoy:
PROTEIN
BEEF Lean cuts, such as:
Eye of Round
Ground beef:

Extra Lean (96/4)

Lean (92/8)

Sirloin (90/10)

Tenderloin
Top Loin
Top Round


POULTRY (SKINLESS)
Cornish hen
Turkey bacon (2 slices per day)
Turkey and chicken breast


SEAFOOD
All types of fish and shellfish


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


MEAT SUBSTITUTES (SOY BASED)
Bacon - Limit to 2 slices per day
Burger - < 3 gms fat per 2-3 oz portion
Chicken Patties & Nuggets - < 3 gms fat per 2-3 oz portion
Hot Dogs - < 3 gms fat per 2-3 oz portion
Sausage Patties - Limit 1 patty 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)
American
Cheddar
Cottage cheese, 1-2% or fat-free
Cream cheese substitute, dairy-free
Feta
Mozzarella
Parmesan
Provolone
Ricotta
String


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
MILK/DAIRY
(2 cups allowed daily, including yogurt)
Low-fat milk (fat-free and 1%)
Fat-free 1/2 & 1/2 (less than 2 tablespoons)
Low-fat plain soy milk (4 grams of fat or less per serving)
1% or fat-free buttermilk
Fat-free plain yogurt


BEANS/LEGUMES
BEANS/LEGUMES
(Start with 1/3 - 1/2 cup serving)
Black Beans
Butter Beans
Chickpeas or Garbanzo
Green Beans
Italian Beans
Kidney Beans
Lentils
Lima Beans
Pigeon Peas
Soy Beans
Split Peas
Wax Beans


VEGETABLES
VEGETABLE CHOICES
(May use fresh, frozen or canned without added sugar)
Artichokes
Asparagus

Broccoli
Bok Choy
Brussels Sprouts
Cabbage
Capers
Cauliflower
Celery
Collard Greens
Cucumbers
Eggplant
Hearts of palm
Kale
Leeks
Lettuce (All varieties)
Mushrooms (All varieties)
Mustard Greens
Okra
Onions
Parsley
Peppers (All varieties)
Pickles - Dill or artificially sweetened
Radicchio
Radishes (All varieties)
Rhubarb
Sauerkraut
Scallions
Sea Vegetables
Snow peas
Spinach
Sprouts
Squash, Spaghetti
Squash, Summer

Yellow

Zucchini

Swiss Chard
Tomato
Tomato Juice
Turnip Greens
Vegetable Juice Cocktail
Water Chestnuts
Zucchini


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


FATS/OILS
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
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 or Low Fat
Olives (Green or Ripe) 15 = 1/2 TBS
Salad Dressing - Use those < 3 gms sugar per serving


SPICES AND SEASONINGS
SPICES AND SEASONINGS
All spices that contain no added sugar
Broth
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)
Use the following toppings and sauces sparingly (check labels for added sugar and MSG)
Hot Sauce
Miso
Salsa
Shoyu
Soy Sauce - 1/2 TBS
Steak Sauce - 1/2 TBS
Tamari
Worcestershire Sauce - 1 TBS
Whipped Topping (Light) - 2 TBS


SWEET TREATS
SWEET TREATS (Limit to 75 calories per day)
Candies, hard, sugar-free
Chocolate powder, no-added-sugar
Cocoa powder, baking type
Fudgsicles, no sugar added
Gelatin, sugar-free
Gum, sugar-free
Popsicles, 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
SUGAR SUBSTITUTES
Acesulfame K
Fructose (needs to be counted as Sweet Treats, Caloric Limit)
Nutrasweet (Equal)
Saccharin (Sweet & Low)
Sucralose (Splenda)
Stevia (Not approved by FDA)


BEVERAGES
BEVERAGES
Decaf Coffee and Tea
Diet, decaffeinated, sugar-free sodas and drinks
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.

Foods to AVOID:
Foods to Avoid

BEEF
Brisket
Liver
Other fatty cuts
Rib steaks


POULTRY
Chicken, wings and legs
Duck
Goose
Poultry products, processed


PORK
Honey-baked ham


VEAL
Breast


CHEESE
Brie
Edam
Nonreduced fat


VEGETABLES
Beets
Carrots
Corn
Potatoes, white
Potatoes, sweet
Yams


FRUIT
Avoid all fruits and fruit juices in Phase 1, including:


Apples
Apricots
Berries
Cantaloupe
Grapefruit
Peaches
Pears


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

Bread, all types
Cereal
Croutons, all types
Matzo
Oatmeal
Rice, all types
Pasta, all types
Pastry and baked goods, all types


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