to start with the book i have is from 2003 so i'm sure has been updated since...but anyway, i read on here somewhere that you need atleast 4 1/2 cups veggies but see no where in the book it says that and also on here the list of allowed foods for phase 1 says you can have up to 2 servings dairy but do you have to have that many?
Hi me4life and welcome! The book was updated last spring. It's called South Beach Supercharged. There were some threads on this forum around that time discussing the differences, so if you do a search for supercharged you can read those if you want. Basically, the food lists were updated and there was an exercise plan included. The food lists you can find here are the most recent ones from the new book.
It's okay to not use all your servings of dairy (up to) - lactose-intolerant chicks would certainly want to skip this. But I always use mine. Particularly in phase I including a serving of beans and some dairy each day helps keep some healthy carbs in your diet and will help if you are feeling the "South Beach flu" that some experience.
I'm not sure where the 4.5 cups of veggies came from originally. I know it's not in the book, somebody may have pulled that from the official SB website. But it's a rule of thumb I really stick to. Veggies are key on this plan and the times when I am most successful correlate directly with the times that I am eating tons of veggies.
one more...it says yogurt nonfat or lowfat plain...so if you have non fat can you have the fruit kind or does that have to be plain to? cause i really hate plain.
me4life,
You cannot have fruit on Ph1, so you wouldn't be able to have it then. On Ph2 you could have fruit yogurt, without added sugar, but you have to be careful because some of them have starches as thickeners that are not legal. I only eat plain yogurt so I am not sure which ones are okay, but probably some of the other chicks will.
I was not crazy about yogurt when I started SB, but I really enjoy plain yogurt now. I recommend you try Greek yogurt, as it is really creamy and rich, and doesn't seem as sour as regular. You can add your own fruit, or make smoothies with it, and it's really good. I also tried lots of different brands of regular plain yogurt until I found one I really liked. It was way less sour. Unfortunately I recently read the label more closely and realized it had cornstarch added, which is a no-no, so I am back to searching. One of my favorite snacks now is Greek yogurt with agave nectar and slivered almonds on top. I think it was Cat that posted that idea originally - so yummy. Of course the agave nectar is not okay until Ph2.
me4life - you can take plain yogurt and add sugar free drink mix (think crystal light)to taste. It really adds some life and good flavor to plain yogurt.
You're also allowed to use SF jams in Phase 1, which are delightful stirred into plain FF yogurt. Another suggestion is to stir a little cocoa powder (the baking kind!) and Splenda into my yogurt, or add some flavored SF syrup (such as DaVinci or Torani).
My favorite yogurt is Trader Joe's FF plain Greek yogurt. No starches or added sugars, and it's creamier and cheaper than most other popular brands, too.
i was making my menu and ran across two questions...it says you can only have 2 tbsp of oil a day. just double checking cause it seems like i use more olive oil than that just in cooking one meal.
also, under beans/legumes it says start with 1/3 to 1/2 cup i was wondering about that cause i had planned to make bean soup and chili and seems like i wouldn't get much to eat if thats the case.
Yes, the equivalent of 2T/day. Are you using that much to cook just one serving of something, or is that what you put into the whole recipe? If you cook a recipe for four, and use 2T of oil, and eat one serving, you are only getting 1/2 T of oil. It has always seemed like enough to me. I use the spray oil too, for browning or sauteing, and that helps keep it down. Fat is one of the things we watch amounts of on SB.
If you are eating a cup of bean soup or chili, you will likely have meat, veggies, or broth in there too, and I doubt you will be getting more than 1/2 cup of beans.
One thing that really helped me was to not make this too complicated. If you are used to counting calories, weighing, counting grams, etc., it can be a difficult transition. But what makes SB work in the long term is that you don't have to micromanage things. It's good to pay attention at the beginning so you can figure out what works for you, and feel free to ask all the questions you want - believe me, I asked a million.
cottage - is it really allowed to use SF jams on Ph1? Even though they are made from fruit? That doesn't make sense to me.
questions?
