South Beach, Tweaked (Phase 1)

As I mentioned a couple weeks ago, I've given up sugar and refined carbs for the sake of eliminating my cravings and, hopefully, my binges. So far, so good. I wanted to clarify a bit exactly what I am doing, because I am not *exactly* doing the South Beach Diet. I am sort of "anti-diet" in general, and don't like to label myself. I think every person has unique physical and psychological needs surrounding food, so what works for one may not work for another. And I did the "South Beach Diet" by the book back in 2003, and while it did help me for a few months, it didn't work long term (obviously).

I decided to go back and use the Phase 1 Food List to get a grip on my sugar cravings because frankly, it works. It works really well, and the pounds do come off. Will I stick with this "plan" forever? Oh, I dunno, we'll see how it goes. But for now, I am sticking to a particular list most of the time, and in another week or two I will do as the South Beach Diet advocates and add back in my healthy carbs slowly and gradually. Stuff like whole grains and fruits. But I hope to keep the "bad" fats, refined sugars and flours, and processed junk out of my life permanently, the the vast majority of the time.

So I looked around online until I found an accurate "official" South Beach Diet Phase 1 Food List. It's kinda long, so I went through and deleted the foods I never eat, summarized the groups a little bit, and stuck the "foods to avoid" under the foods to eat so they are together at a glance. Here's my own, simplified Phase 1 Food List that I eat from as much as possible:

BEEF
Lean (10g total/4.5g sat or less fat per 3.5oz)
Bottom Round, Eye of Round, Flank Steak, Extra lean ground beef, Lean Sirloin, London Broil, Sirloin Steak, T-bone, Tenderloin (filet mignon), Top Loin, Top Round
NO jerky, brisket, ribeye, prime rib, skirt steak

POULTRY (SKINLESS), NO dark meat
Cornish hen, ground breast of chicken, ground breast of turkey, Low-fat turkey sausage (3-6 grams of fat per 60 gram serving), Turkey bacon, Turkey and chicken breast

SEAFOOD
All types of fish and shellfish, Water-packed tuna and other canned fish

PORK
Boiled ham, Canadian bacon, Loin chop or roast, Tenderloin
NO BACON OR HONEY HAM

VEAL
Chop, Cutlet - leg

LAMB (Remove all visible fat)
Leg - Center Cut, Loin chop or roast

GAME MEATS
Buffalo

COLD CUTS (FAT FREE OR LOW FAT ONLY)
Boiled ham, Deli sliced turkey breast, Lean deli roast beef, Smoked ham, Smoked turkey breast

SOY BASED MEAT SUBSTITUTES 6 grams of fat or less per 2-3 ounce serving
Soy Burger, Soy Chicken unbreaded, Soy Crumbles - 1/4 cup (2 oz) suggested serving, Soy hot dogs, Sausage Patties and Links, Tofu All varieties - 1/2 cup suggested serving

CHEESE (Fat Free or Reduced Fat )
for hard cheese, look for varieties that have 6 grams of fat or less/ounce.
American, blue cheese - does not come in reduced fat so use in moderation, Cheddar, Cottage cheese: 1-2% or fat-free, Feta, Mozzarella, Parmesan, Part-skim Ricotta, Part-skim String, Provolone, Swiss

EGGS
whole eggs, Egg whites and egg substitute

MILK/DAIRY
2 cups allowed daily, including yogurt
Greek Yogurt, nonfat Low-fat milk (fat-free and 1%), Fat-free 1/2 & 1/2 (2 tablespoons), Low-fat plain, vanilla, or artificially sweetened soy milk (4 grams of fat or less per 8 ounce serving). No High Fructose Corn Syrup.
1% or fat-free buttermilk, yogurt (low fat or nonfat plain)

BEANS/LEGUMES fresh, frozen or canned (no added sugar)(Start with 1/3 - 1/2 cup serving)
Black Beans, Black-eyed peas, Cannellini Beans, Chickpeas, Edamame, Fava beans, Great Northern Beans, Kidney Beans, Lentils, Lima Beans, Navy Beans, Pinto Beans, refried beans - fat free, Split Peas, White Beans

VEGETABLES
may use fresh, frozen or canned without added sugar, eat a minimum of two cups with lunch and dinner.
Artichokes/hearts, Asparagus, Bok Choy, Broccoli, Brussels Sprouts, Cabbage (green, red, Napa, Savoy), Capers, Cauliflower, Celery, Cucumbers, Eggplant, Garlic, Greens (all), Green Beans, Hearts of palm, Jicama, Kale, Leeks, Lettuce (All varieties), Mushrooms (All varieties), Onions, Peppers (All varieties), Pickles - Dill, Pimientos, Sauerkraut, Snap/Snow Peas, Spinach, Spaghetti Squash, Summer Squash, Zucchini, Tomato,Water Chestnuts
NO Beets, carrots, corn, green peas, white or sweet potatoes, pumpkin, winter squash

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 - 1 ounce
Pistachios - 30
Pumpkin Seeds - 3 TBS (1 oz)
Sesame Seeds - 3 TBS (1 oz)
Sunflower Seeds - 3 TBS (1 oz)
Walnuts - 15

FATS/OILS: Up to 2 Tbsp. per day.
canola, olive (particularly extra-virgin)
Other Fat Choices:
Avocado - 1/3 whole = 1 TBS oil
Guacamole - 1/2 cup = 1 TBS oil
Margarine - Trans Fat Free 2 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.

SEASONINGS AND CONDIMENTS
All spices that contain no added sugar, Broth, Coconut Milk -Light, Extracts (almond, vanilla, or others),Horseradish, I Can't Believe It's Not Butter! Spray, Lemon/lime juice, Salsa (check labels for added sugar)
NO KETCHUP

sparingly (check labels for added sugar and MSG):
Cream Cheese fat-free or light - 2 TBS
Low carb condiments, may only be used if they are transfat free and contain no added sugar.
Sour Cream, light and reduced-fat - 2 TBS
Soy Sauce - 1/2 TBS
Worcestershire Sauce - 1 TBS

SWEET TREATS (Limit to 75-100 calories per day)
Drink mix sugar free, sugar free Jello, sugar-free Gum, sugar-free Syrups
I personally also include agave nectar in this "sweet treat" list and use it instead of artificial sweeteners.

BEVERAGES
caffeinated and decaffeinated coffee and tea (drink caffeinated in moderation)
diet, caffeinated and decaffeinated sugar-free sodas and drinks
herbal teas (such as peppermint and chamomile)
sugar-free powdered drink mixes
NO ALCOHOL

That's it! Anyway, I have a long day of cleaning ahead. Enjoy your spring weather if you have it, and be nice to your body!