Phase 1 – Two weeks – Losing the cravings period

Acceptable Foods

PROTEIN

BEEF Lean cuts, such as:

Eye of Round
Ground beef:· Extra Lean (96/4)· Lean (92/8)· Sirloin (90/10)
Pastrami, lean
Sirloin Steak
Tenderloin
Top Loin
Top Round

POULTRY, skinless

Cornish hen
Turkey bacon (2 slices per day)
Turkey sausage (low-fat, limit to once per week)
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 – < 6 gms fat per 2-3 oz portion
Chicken Patties & Nuggets – < 6 gms fat per 2-3 oz portion
Hot Dogs – < 6 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
Swiss
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
(2 -3 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
(Start with 1/3 – 1/2 cup serving)

Adzuki Beans
Black Beans
Black-eyed peas
Broad Beans
Butter Beans
Cannelloni Beans
Chickpeas or Garbanzo
Great Northern Beans
Italian Beans
Kidney Beans
Lentils
Lima Beans
Navy Beans
Pigeon Peas
Pinto Beans
Soy Beans
Split Peas
White Beans

VEGETABLES
(May use fresh, frozen or canned without added sugar)

Artichokes
Asparagus
Broccoli
Bok Choy
Brussels Sprouts
Cabbage
Capers
Cauliflower
Celery
Chayote
Chipotle
Collard Greens
Cucumbers
Eggplant
Fennel
Green Beans
Hearts of palm
Jicama
Kale
Leeks
Lettuce (All varieties)
Mushrooms (All varieties)
Mustard Greens
Nopales
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
Watercress
Wax Beans
Zucchini

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
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 Fleischmann’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

All spices that contain no added sugar
Broth
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)

Hot Sauce
Miso – 1/2 TBS
Shoyu – 1/2 TBS
Soy Sauce – 1/2 TBS
Steak Sauce – 1/2 TBS
Tamari
Worcestershire Sauce – 1 TBS
Whipped Topping (Light) – 2 TBS

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

Acesulfame K
Fructose (needs to be counted as Sweet Treats, Caloric Limit)
Nutrasweet (Equal)
Saccharin (Sweet & Low)
Sucralose (Splenda)
Whey Low

BEVERAGES

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.

Foods To Stay Away From

BEEF

Brisket
Liver
Jerky
Prime rib
Other fatty cuts
Rib steaks

POULTRY

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

PORK

Honey-baked ham
Pork rinds

VEAL

Breast

CHEESE

Brie
Edam
Nonreduced fat

VEGETABLES

Beets
Carrots
Corn
Green peas
Potatoes, white
Potatoes, sweet
Pumpkin
Winter squash
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
**********************

Sample 1 Day Menu Guideline

BREAKFAST
Protein: Quantity is not limited
Vegetables: Minimum 1/2 cup
Fruit: None
Starch: None
Milk/Dairy: 2 – 3 cups allowed daily (including yogurt)
Fat: 1 tsp. mayonnaise or oil (optional)

SNACK
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds.

LUNCH
Protein: Quantity is not limited
Vegetables: Minimum 2 cups
Fruit: None
Starch: None
Milk/Dairy: 2 – 3 cups allowed daily (including yogurt)
Fat: 1 Tbsp. mayonnaise or oil

You are encouraged to include a serving of beans (1/3-1/2 cup) as part of your vegetables.

SNACK
Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds.

DINNER
Protein: Quantity is not limited
Vegetables: Minimum 2 cups
Fruit: None
Starch: None
Milk/Dairy: 2 – 3 cups allowed daily (including yogurt)
Fat: 1 Tbsp. mayonnaise or oil

You are encouraged to include a serving of beans (1/3-1/2 cup) as part of your vegetables.

DESSERT
Desserts are optional. Enjoy a Sweet Treat or any of the snack choices.

BEVERAGES
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.

*Source: southbeachdiet.com September 29, 2004 with updates of 11/19/04