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7/29/09 11:59 A

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DO NOT POST on this thread. If you have questions, please utilize the Ask the Team Leaders thread or start a new thread.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie

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7/29/09 11:58 A

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Posting the phase 1.5 thread link so it makes it easier to find!

Edited by: KIERAE at: 7/29/2010 (16:44)
I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie

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1/7/09 11:30 A

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DO NOT POST ON THIS THREAD! I will sparkmail your answer to you.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie

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1/7/09 11:24 A

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Well Kierae I am back on this again. I officially started this morning. I looked over the plan again and it amazed me that I did not realize the I was having a low sugar load. When a person has this can they eat the allowed P1 veggies??? I was just curious because when I finish breakfast I truly fell full and but about a two hours later I am having this low and by that point I am usually on glass 5 or 6 of water (I aim to drink at least 1/2 of my weight in water or at least 100 oz of water every day since some days I don't get my 1/2 of body weight in water achieved). So again my question is can I eat the allowed free vegetables if I am having a low sugar load??? Thank you.


"If you seek me with all of your heart, you will find me"
Deuteronomy 4:29

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11/16/08 3:06 P

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Mine...the other site is dated. PLEASE don't post on this thread (due to the length of it already).

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie

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11/16/08 2:50 P

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I noticed on the sparks thread that 2 cups of FF milk is allowed. However, on the south-beach-diet-plan website, it still says not to have milk. Do you know what list is more accurate?

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7/3/08 1:26 P

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Hunger and Cravings

Learning to manage hunger is a very important to staying on a weight loss plan. Hunger is a natural by-product of limiting your food intake, and it's important to learn the signs of true hunger - emotional versus physical and to control your responses to those feelings.

Nearly everyone eats for reasons other than just being hungry. Some people have learned to eat by the clock, and eat on a schedule whether they are hungry or not. Others eat in response to mood - boredom, anger, depression, even happiness. Still others eat to avoid doing something else, to fill a need (safety, love, acceptance), or just to be social. These triggers are types of psychological hunger, and they can be powerful cues to eat, and to overeat.

When you are trying to lose weight (or trying to maintain), your calorie (and food) intake will be less than when you were in a weight gain mode. The caloric deficit can make you hungry throughout the day, but with some planning, it can be easier to manage. Besides weight loss or maintenance, your SB diet plan is designed for optimal life long eating, so the plan is low in fat and saturated fat. With hunger, fat provides a feeling of fullness so when you eat a lower fat diet, the food gets digested faster, and you can get hungry more quickly than if you were eating a lot of fatty foods. So to avoid getting too hungry:

Be sure to have some foods that contain protein or fat at every meal or major snack. Examples of low fat protein foods are low fat cottage cheese, low fat cheese, low fat yogurt, skim milk, fish, poultry without the skin, and eggs (avoid too many yolks). Include a little fat throughout the day as well. For example, instead of just air-popped popcorn have a few nuts or seeds as a snack. Having an apple is great but even better is having an apple WITH peanut butter since the fat will help make you feel full (where the apple alone won't). These foods will keep you satisfied longer, and instead of eating more fat-free foods to fill up, you will feel satisfied with less.

Another great reason to eat more vegetables is that they provide fiber and have a high water content, so they are filling without a lot of calories. Include vegetables as a snack and eat them throughout the day, not just at lunch or dinner. Adding some kind of fat to the veggies (cheese, peanut butter, hummus, salad dressing) will help make you feel full.

Something that is nice about a lower fat diet is that it allows for a pretty fair quantity of food. Low fat foods are bulky, not dense, so the quantity of food can be very satisfying, and this can really help with hunger.

If you are going to be in a situation that usually causes you to overeat, then eat before you get to that point. For many people, the time right after work is a difficult time to control overeating, especially if you have to cook dinner and you're hungry when you get home! Instead, eat a piece of fruit or have some lowfat yogurt on the way home. It takes about fifteen minutes to raise blood sugar, so wait and see if that satisfies you before eating any more. Chances are this preventive eating will help you control your need to eat more than you intended to. This same practice can also work before you go out to dinner, or to a party where there is a lot of temptation to eat too much.

Often, people eat when they are too hungry and continue to eat well beyond a comfortable feeling of fullness. This pattern repeated over time leads to weight gain. Instead, learn to know your comfort zone for hunger. There is a scale used by nutritionists:

Satiety 10 = Stuffed to the point of feeling sick
9 = Very uncomfortably full, need to loosen your belt
8 = Uncomfortably full, feel stuffed
7 = Very full, feel as if you have overeaten
6 = Comfortably full, satisfied
Neutral 5 = Comfortable, neither hungry nor full
4 = Beginning signals of hunger
3 = Hungry, ready to eat
2 = Very hungry, unable to concentrate
Hungry 1 = Starving, dizzy, irritable

If you wait to eat until you are starving, irritable, or unable to concentrate, you will be likely to eat beyond a comfortable feeling of fullness just to get rid of those bad physical feelings. The goal is to start eating when you have early signals of hunger (level 4) and to stop eating when you are comfortably full (level 6).

If you recognize that you often wait too long to eat, or you often eat beyond a comfortable level, it might help to keep a journal of your own feelings of hunger, using this scale. Take a look at what and how much you eat when you are too hungry versus the times you eat when hunger is just beginning. See if you can move your eating schedule to accommodate your true need for food.

Craving Solutions:

When you are craving foods, it is important to determine whether the craving is physical or emotional. Once you have discovered why you want to eat, you can take action. Binging or emotional cravings can happen due to stress. Use some kind of stress reduction such as taking a hot bath, taking a walk, relaxation exercises, or yoga. Drink a glass of water before giving in to a craving. Sometimes when you think you're hungry, you're really just thirsty. If you are not only truly hungry but overly hungry, eat something healthy, such as carrot sticks or an apple, instead of the junk food you may be craving. That may fill you up enough to subside any unhealthy food cravings. Use the ten-minute rule. When you crave something, wait for ten minutes for the craving to subside (ie find something to distract you during this time - don't just sit there!). Another option is to satisfy your craving with a very small portion of what you are craving. Use the 3 bite rule. Completely avoiding certain foods can make them irresistible and make you crave them even more. The result is that you usually will give in to the craving, overindulge, and then feel guilty for letting it happen.

If you are truly physically hungry, eat (in moderation, of course). Keep in mind that you are hungrier on some days than others. So when you're really, truly hungry, it's fine to eat more. Remember that one meal does not define healthy eating habits. What you eat over the course of a day, or actually over several days, does. Healthy eating is flexible.

Eating Triggers:

Many things can trigger our desire to eat. The smell of food, seeing our favorite food, a commercial, or just knowing that there are sweets lurking in the house. The habit of eating while watching television can make television an eating trigger. Recognizing what triggers eating or cravings is the first step in learning to control them.

Keeping a food diary can help you identify your eating triggers. This can help you notice when you eat and what you are doing or thinking when you have a craving. If you find that sitting in front of the television is a major trigger for cravings, plan to do something: take up knitting, write letters, etc. Do something that will keep your hands busy and keep your mind off the desire to eat. If boredom is a trigger, make a list of alternate activities, such as surfing the web, taking a walk, or taking up a new hobby. When you get bored and want to eat, check out your list instead.

The key to controlling cravings and triggers is to learn to recognize them and then to set up an action plan to help you deal with them. Cravings are a very normal part of our lives, and it is important to deal with them in a sensible manner.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie

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7/2/08 12:06 A

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Here is a link to the "Hunger and Cravings" thread that was previously a sticky thread:

Sparking and living a South Beach Diet lifestyle since October 15 2007!

-Return to my goal weight
- Complete a super-sprint triathlon
- Look good in a bikini

"Do good, live healthy and become significant!"


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KIERAE's Photo KIERAE SparkPoints: (0)
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3/10/08 11:53 A

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emoticon Do not post on this thread. We lose the information to the back pages when we end up with questions and comments on this. Thanks!

Here is the SBD Phase 1 in a nutshell:
Typical day on phase 1

* Breakfast--1/2 cup veggies (may be V8 Juice), and protein (like egg beater, eggs, or Canadian bacon)
* Snack--protein (nuts, cheese, beans, meat) may include veggies like sweet pepper scoop or celery sticks with peanut butter or Laughing Cow
* Lunch--2 cups veggies and protein (like chicken, beef, fish, lean pork) Snack--same as the morning (cottage cheese and cheese count as protein not as milk)
* Dinner--2 cups veggies and protein
* Dessert/snack--ricotta cream or something similar not just a sugar free jello (something with protein is best)

More helpful ideas about the plan.

* Drink at least 8 cups of water each day. Add more water if you are really heavy.
* Eat 1/2 a cup of hearty beans to help you keep from feeling hungry.
* Have 2 cups of milk each day (yogurt counts as your milk).
* 1 tsp canola or olive oil at breakfast, 1 TAB canola or olive oil for lunch and dinner (or equivalent fat like 1/3 avocado).
* Have a balanced multi-vitamin, take a fiber supplement if needed (Citrucel for example), take some extra calcium if you are an older woman
* Remember to eat until satisfied not stuffed. Eat a serving, wait 20 minutes and if still hungry eat some more.
* A protein size is about 3 ounces in Phase 1. Use 1 ounce for snacks
* Hunger 1 1/2 hour to 2 hours after a meal is a craving and means your sugar load is out of whack. Hunger 3 or 4 hours later means you are hungry.


The phase 1 food list has changed since the publication of the South Beach books.

Phase 1 Foods - Note: Portions are not limited unless otherwise specified.


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
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

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

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

Boiled ham
Canadian bacon

Cutlet, leg
Top round

LAMB (Remove all visible fat)
Center Cut

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


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
Chicken, unbreaded
Hot Dogs
Sausage Patties and Links - Limit 1 patty or 2 links per day
Soy Crumbles - 1/4 cup (2 oz) suggested serving
Tempeh 1/4 cup suggested serving
Tofu All varieties, 1/2 cup suggested serving
Yuba (Bean Curd or Sheet)

For hard cheese, look for varieties that have 6 grams of fat or less/ounce
Cottage cheese, 1-2% or fat-free
Part-skim Ricotta
Part-skim String

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

(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, 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
Fat-free plain yogurt
Greek Yogurt nonfat, plain

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

(May use fresh, frozen or canned without added sugar)
Aubergine (Eggplant)
Bean sprouts
Bok Choy
Brussels Sprouts
Capiscum (Peppers)
Collard Greens
Courgette (Zucchini)
Eggplant (Aubergine)
Green Beans
Hearts of palm
Lettuce (All varieties)
Mushrooms (All varieties)
Mustard Greens
Peppers (All varieties) (Capiscum)
Pickles - Dill or artificially sweetened
Radishes (All varieties)
Sea Vegetables
Snap Peas
Snow peas
Squash, Spaghetti
Squash, SummerYellow (Crookneck, PattyPan)
Swiss Chard
Tomato Juice
Turnip Greens
Vegetable Juice Cocktail (V8)
Water Chestnuts
Wax Beans
Zucchini (Courgette)

NUTS AND SEEDS (Limit to one serving per day as specified. Dry roasted recommended.)
almonds - 15
Brazil Nuts - 4
Cashews - 15
Flax Seed - 3 TBS (1 oz)
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) That's 1 TBS after shelling.
Sesame Seeds - 3 TBS (1 oz)
Soy nuts - 1/4 cup for a protein snack is suggested serving
Sunflower Seeds - 3 TBS (1 oz) That's 1 TBS after shelling.
walnuts - 15

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):
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, Smart Balance, Becel or ICBINB
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.

All spices that contain no added sugar
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
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
James and jellies, sugar-free
Popsicles, sugar-free
Syrups, sugar-free
Whipped topping, light or fat-free - 2 TBS
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.

Acesulfame K
Fructose (needs to be counted as Sweet Treats, Caloric Limit)
Nutrasweet (Equal)
Saccharin (Sweet & Low)
Sucralose (Splenda)
Whey Low (contains lactose and fructose)
RECENTLY ADDED: Stevia and Stevia products (Truva)
RECENTLY ADDED: Agave nectar (should count this toward your sweet allowance if you use more than sparingly)

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.

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

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

Honey-baked ham
Pork rinds


Full fat
Nonreduced fat

Green peas
Potatoes, white
Potatoes, sweet
Turnips (root)
Winter squash

Avoid all fruits and fruit juices in Phase 1

Avoid all starchy food in Phase 1, including:
Bread, all types
Croutons, all types
Rice, all types
Pasta, all types
Pastry and baked goods, all types

Ice cream
Milk, whole

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

Alcohol of any kind, including beer and wine
fruit juice all types
milk, full fat and 2%
powdered drink mixes containing sugar
soda and other drinks containing sugar
soymilk with more than 4g fat per 8 oz serving

Phase 2 in a nutshell


Protein: Quantity is not limited.
Vegetables: Minimum 1/2 cup.
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 cups allowed daily (including yogurt)
Fat: 1 tsp mayonnaise or oil (optional)


Protein: quantity is not limited
Vegetables: minimum 2 cups
fruit: (see breakfast info)
starch: (see breakfast info)
milk/dairy: (see breakfast)
fat: 1 tbsp mayonnaise or oil


Protein: quantity is not limited
Vegetables: minimum 2 cups
(all the rest the same too)

snacks and Dessert: optional. Choose a protein, vegetable, fat-free plain yogurt, artificially sweetened non-fat flavored yogurt, nuts/seeds, or a Sweet Treat.

Drinks: 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 Foods
You can enjoy all of the foods allowed in Phase 1 as well as those listed below.

Foods you can reintroduce to your diet (*** See post re Planning ***)

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
Plums - 2
Prunes - 4

(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
- homemade breads using whole grains (buckwheat, whole wheat, spelt, whole oats, bran, rye)
- multigrain
- oat and bran
- rye
- sprouted grain
- whole wheat
Calabaza (considered a starchy vegetable; count as a starch/grain serving)
Cassava (considered a starchy vegetable; count as a starch/grain serving)

COLD: choose low sugar (less than 8gms) with 5g or more fiber per serving
Hot - serving sizes vary check the label for recommended amount. Choose whole grain and slow-cooking varieties (no instant types) with at least 3g fiber and no more than 2g sugar.

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)
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 (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
Soba noodles
Taro (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
Winter squash (considered a starchy vegetable; count as a starch/grain serving)
Yams, small (considered a starchy vegetable; count as a starch/grain serving)

Carrots - 1/2 cup
peas - 1/2 cup

Chocolate (sparingly)
- bittersweet
- semisweet

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

Wine (1 - 2 4 ounce glasses daily with or after meals)
LIGHT BEER 1 on occasion (12 oz)


When buying cereals:

You want to go for "5 and 8" - at least 5 grams of fiber, and less than 8 grams of sugar per serving. These cereals are all recommended for the SBD...

* Uncle Sam Cereal (1 cup)
* Kellogg's All Bran Original (1/2 cup)
* Post Shredded Wheat & Bran (1 1/4 cup)
* Kellogg's All Bran Extra Fiber (1/2 cup)
* Post Bran Buds (1/3 cup)
* Post 100% Bran Cereal (1/3 cup)
* General Mills Fiber One (1/2 cup)
* Kashi Good Friends (3/4 cup)
* Kashi GoLean (3/4 cup)

Look at the label. You will see a suggested serving size and then the nutritional data.

1. Start with the serving size. Don't use the part that refers to cups or something like 3/4 cup or full cup. Use the part that says 1 ounce or 28 grams (sometimes they use 30 grams) that is a SB serving size for cereal. Most companies don't use 1 ounce as their serving size, however. It will say something like 56 grams.
2. All the nutritional data below the serving size is based on their serving size. So if it says a serving size of 56 grams that is actually two servings. So you need to cut it in half. So it might say serving 1 cup -- 56 grams. That means you have 1/2 cup of the cereal.
3. Then look at the nutrition. Those numbers are based on their serving size. If it says fiber 8 grams but the serving size is 56 grams that means you are only getting 4 grams of fiber and that is not a best SB choice. Aim for 8 grams of fiber or at least 6 grams of fiber for a 28 gram serving.
4. Now look at the sugar. That too is calculated on their serving size not a SB serving size. So if their serving is 56 grams and the sugar says 16 grams that would be a SB choice because we can have up to 8 grams of sugar in our 1 ounce of cereal.

Breads to Buy (Phases 2 and 3)

Why are whole-grain breads better for you than breads made with enriched or refined flour? One reason is that whole-grain breads have a lower glycemic index. Another is that whole grains contain phytochemicals that may help cut the risk of heart disease and cancer. If you're in Phase 2 of the diet and can start eating bread again, here are some good brands to buy:

Pepperidge Farm:
100% Stoneground Whole Wheat
Natural Whole Grain 9 Grain
Natural Whole Grain German Dark Wheat
Pepperidge Farm Natural Whole Grain Crunchy Grains or Multi-Grain

European Style Whole Grain
100% Rye Rye-Ola Sunflower
100% Rye Rye-Ola Rye
100% Rye Rye-Ola Pumpernickel

100% Whole Wheat
Natural 12 Grain
Natural Oatnut

Other brands:
Nature's Own 100% Whole Wheat
Mrs. Baird's 100% Whole Wheat
Roman Meal 100% Whole Wheat
Arnold 100% Whole Wheat dinner

Eat Fortified, Avoid Enriched


So it is time to transition from phase 1 to phase 2:

So starting out:

Figure out which food you are missing and add that...and ONLY that. You can add a fruit AND a carb but you still need to just eat those and do it for at least 3-4 days. See if you start having any cravings or weight gain. If you add too many things, you won't know which food it is you are reacting to.

* If you crave, try adding protein, eating the item at a different time during the day (i.e. some folks can't have starches or fruits before lunch or they crave), or switch the item. Some people tolerate fruit better than others, some tolerate starches better. DON'T assume that if, for instance, oatmeal makes you crave, that you can't have any starches or any oat products. Different products (even different brands!) can make a difference in craving vs. not craving.
* If you gain weight, try something different the next week, but keep the item in mind so you can try it again some day. You never know what might eventually work out for you!
* If you do well, no cravings, no gain, add something new. Do the SAME process as you did the first week...add ONE thing and only ONE thing (the SAME one) for a week. If you tried a fruit before, try a starch, or vice versa.

Step 3: Do the same evaluation and keep going on at this process, repeating steps 1 and 2 until you start gaining or craving after a period of successful eating. You may have to tinker with your 'combo' to get it just right, but eventually you'll know what you can do. Don't be afraid to play with it even after you decide what works for you. Little changes might work too! For instance, I normally eat one starch and one fruit a day but I know I can eat up to 2 servings of each..but not 3 or 4.

And more info on what we call phase 1.5 (ie the slow phase 2):


If you hit a plateau - don't panic! Sometimes your body needs time to adjust to the weight loss. Make sure you are keeping track of your body measurements since it is possible to not be losing weight but showing a decrease in the tape measure. Tape measure victories count!

If your scale is stuck for a couple weeks, try changing up your exercise program and if you haven't been recording your food intake on the nutritional tracker - do so now. Sometimes we are taking in more calories than we knew and calories do count. Another possibility is not taking in enough calories. We have to have a certain amount of calories coming in to keep the metabolism moving. If we stay at the same amount of calories every day, our metabolism will set itself at that point. This means that if you are only doing 900 calories a day, you could gain weight when you go over that amount. Nutritionists state that around 1200 calories is the basic amount needed (so expect this to vary a little dependent on your age, sex, and activity level). A great way to keep the metabolism on it's toes and break a plateau is to do calorie cycling. Plug in your info to the following formula and hit the 7 day cycling for the weeks of calories. The basic premise is that your calories average out over the week so having your calories move up and down the range will keep the metabolism from setting at one point.


Great database for glycemic index:


I found this when doing research on starvation mode and it is right on target.

Starvation Mode:

Are you eating significantly fewer than 1200 calories/day so that you'll lose more weight? If 1200 makes the pounds melt away, 1000 or even 500 calories should work even better, right? Simple math. You probably feel good that you have the self-control to stick to that, too, right? I would. However, what matters isn't whether you stick to the diet or not, is it? It's whether the diet WORKS. You're in this for the end goal, are you not? Well, I can tell you, 500 calories per day will work for about a week and a half, two if you're lucky, and then it will backfire on your newly bony behind. Here's why.

When you get fewer than 1200 calories per day, 1500 if you are a man, your body is convinced that you are in the middle of a famine. Maybe you just wandered into a desert with no food, maybe you've been taken prisoner by people who only feed you applesauce--who knows? Your body can't tell, because its response in both situations would be the same, programmed in by years upon years of evolution. You're not getting enough calories to maintain your day-to-day functions. You're starving. Your body will try to take action to keep you alive as long as possible.

Its first priority is getting calories. If you're not getting them from external sources, it will turn inwards. The first thing it will do is start to burn fat--after all, that's the reason we HAVE fat. It's stored calories in case of a biological emergency such as this. Past a week and a half or so, though, it will stop burning fat, because it will stop seeing this as a short-term dry spell and start thinking in terms of long-term drought. Your body's ultimate goal is to keep you alive as long as possible. Therefore, it will start saving fat, predicting even more deprivation ahead and wanting to stockpile for it so that you don't die.

Welcome to "starvation mode."

Your body still needs those 1200 calories to live, and if it can't get them from food or fat, it's going to need to find them someplace else. Muscle is the obvious first choice, since you can lose a lot of muscle tone without actually dying. Your body has to burn more muscle than it would fat to get the same amount of calories, though, since fat is a more readily convertible energy source, so you'll lose muscle tone a lot quicker than you lost fat, and you'll soon start to get weak. This is why illnesses such as anorexia that cause serious caloric deprivation leave their sufferers with wasted, stringy muscle instead of healthy, strong bodies. After your body has used up all the muscle it can, it will turn to other sources of calories. It will attack your bones (which is why calorically deprived people often develop osteoporosis), hair, teeth, and, eventually, your internal organs. It will leave your fat stores to the last, though, because it's still saving them for when everything else has run out. It saves the fat to the last because it will get more efficient use out of it. Once your body has consumed most of its own tissues, it requires less energy to keep itself going, because there's less of it to maintain. Also, with weak muscles and brittle bones, you will move less, and therefore burn fewer calories. Therefore, your body will get more "mileage" out of fat when you're at the brink of starving to death, and so will save it to the very end so that it can keep you alive that little while longer.

Once you stop eating at those low, low rates, your body, overjoyed that the lean times (if you'll pardon the pun!) are over, will use proportionately fewer of the calories you consume to fuel itself and will instead store more of them as fat than it did before. This is because it is trying to guard itself against another famine, to make sure you stay alive. This means that even on normal calories, you'll be gaining more fat than you should, so you'll gain weight much more quickly than before. Before long, you'll have gained it all back, and it may seem like the only way to get rid of it will be to dip those calories too low again. The cycle can continue, getting worse and worse every time.

In contrast, if you eat over 1200 calories a day but still maintain a deficit of 500 or so (meaning you burn 500 more than you consume, but you're still consuming at least 1200), your body will think to itself, "well, I still have enough food to keep my basic systems operational, but not quite enough to do all the things I've been doing" and will start to burn fat to make up the difference. It will burn fat because you're not eating enough to cover all the calories you expend, so it needs to burn SOMETHING, and it will choose fat because, since you're not starving, it doesn't think you'll need the fat in the weeks to come. Best of all, once you've lost the fat you wanted, when you start eating enough calories to cover your daily expenditure, it won't panic and store it all as fat, because it knows that it hasn't been starving.

So starvation diets don't work. The only good thing about them is that you get to feel strong and in control because you're ignoring pain and difficulties and sticking to your plan regardless, which seems like something a strong person with a lot of willpower and self-control would do. Well, think about this. It's a lot easier just to count calories and keep yourself under a certain number than it is to accept the challenge of learning to eat a healthy, balanced diet, and it's certainly less glamourous and dramatic to eat wholesomely than it is to starve, but, as with most things in life, you take out what you put in. If you're willing to expend the effort to learn to eat healthily, you'll have far better long-term results (which WILL matter to you eventually, even if it's hard to picture now) as well as the satisfaction of knowing that you have the willpower, grit, and determination to do something REALLY hard and succeed at it. The choice is yours to make. It's your life and your body; do what you want.


Calorie Counters (if Sparks doesn't have it):

Gram Converter:



Phase 1

"Plain yogurt - fat free. Can not have sugar in the ingredients but sugar listed in the nutritional data is fine. We can have up to 2 cups of dairy (which only milk or yogurt counts as - cheese doesnt). You can flavor it with crystal light singles, sugar free jello, sugar free syrups, sf maple syrup, cinnamon, vanilla flavoring (or any of the baking flavorings), etc."

Phase 2

"Fruit flavored are not allowed until phase 2 when we can add fruit in and then you are limited to 6 ounces if you use them (versus the 2 cups of plain and flavoring it up yourself)."


Regarding cheese and nut servings in phase 1. A serving is 1 ounce (ie 1/8th of a cup). It isn't recommended that you eat beyond 1 or 2 servings of either of these since they can stall your weight loss. Once in awhile is fine but should not be a daily habit.


Fiber chart:


Website with various restaurants nutritional info:



Eat at least a 1/2 cup of beans (kidney, black, red, edamame) which will help with the carb headaches.


Cook with olive oil, ie your eggs, your meat/protein. Dairy - up to 2 cups of lowfat/nonfat milk and/or plain yogurt is allowed (sweetened it up with crystal light/sf jello/sf syrups). Cheese and cottage cheese counts as protein.

Might try eating some caloric veggies versus negative type calorie ones, ie lettuce, cucumbers don't have much to them. Add in some broccoli, zucchini, cauliflower.

Just do those couple tweaks and it should put you in with enough calories.


Hidden names of sugar in foods:

1. Brown sugar
2. Corn syrup
3. Demerara Sugar
4. Dextrose
5. Free Flowing Brown Sugars
6. Fructose
7. Galactose
8. Glucose
9. High Fructose Corn Syrup
10. Honey
11. Invert Sugar
12. Lactose
13. Malt
14. Maltodextrin
15. Maltose
16. Maple syrup
17. Molasses
18. Muscovado or Barbados Sugar
19. Panocha
20. Powdered or confectioner's sugar
21. Rice Syrup
22. Sucrose
23. Sugar (granulated)
24. Treacle
25. Turbinado sugar
26. Florida crystals
27. Hydrolysed starch
28. Fruit juice concentrate
29. Polydextrose
30. Evaporated cane juice
31. Beet sugar
32. Grape sugar
33. Mono, di and/or poly-saccarides
34. Caramel
35. Raw sugar


Edited by: KIERAE at: 2/29/2012 (09:56)
I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie

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