Question of concern...WARNING LONG POST

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Tex1965

Joined: Dec 07
Posts: 9

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Posted: 10 Dec 2007, 18:07
I finished Day 2 of Phase 1. I have journaled everything that has gone into my mouth on another site (Calorie King...I'm just used to it there. Anyway, my caloric intake has been around 1200-1300 (which is a little lower than I want) BUT my concern is how high the fat is. Here is cut and paste of my day if anyone might look at it. I'm sorry it it's tough to interpret. Am I way off on the program???

Breakfast
1 Citrucel
1 cup (8 fl.oz) of Milk: Cow, Light or Low-Fat
2 tablespoon (0.5 oz) of Cream: Half & Half, Fat-Free
1/2 bottle (12 fl.oz) of V8: Vegetable Juices: 100% Vegetable
1 slice (1 oz) of Cheese: Provolone
1 slice, 3-1/2" square (0.7 oz) of Deli & Luncheon Meat: Turkey breast meat

Lunch
3 oz of Fruit, Fresh: Avocados, average all types, raw, edible portion
1 whole, small, 2-2/5" dia (3.2 oz) of Vegetables, Fresh: Tomato, red, ripe, raw, edible portion
1 serving, 1/2 cup (4.6 oz) of Progresso: Vegetables, Canned: Black Beans
2 wedge yields (0.2 fl.oz) of Fruit Juices: Lemon, fresh
1/4 oz of Vegetables, Fresh: Cilantro (coriander), leaves, raw, edible portion
1 Citrucel

Dinner
5 oz of Beef Steaks: Top Sirloin, Lean Only, broiled 1 whole, medium, 2-3/5" dia (4.3 oz) of Vegetables, Fresh: Tomato, red, ripe, raw, edible portion
1T Pesto (Classico)
1 tablespoons (1.1 oz) of Breakstone's: Sour Cream: Reduced-Fat
1 tablespoon (0.5 oz) of Hellmann's: Mayonnaise: Real 1 cup, chopped (3.2 oz) of Vegetables, Fresh: Broccoli, raw, edible portion

1/2 cup (8.7 oz) of Cheese: Ricotta, part skim

Food Total Cals Fat Prot. Carb. Fiber
Day Total 1299 70.2g 89.4g 76.4g 38.1g

Juno

Joined: Aug 07
Posts: 168

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Posted: 10 Dec 2007, 18:12
Tex, I dont know about the South Beach, but if FAT is your concern then swap to low-fat mayonnaise and avoid the Avocados! I agree its a little high but you did have steak too!

I think its ok if everything in that list is allowed on the SB Diet. Its just some foods on that list are going to be better than others.

I think your menu for today looked very healthy. Smile


"Orandum est ut sit mens sana in corpore sano." Juvenal, Satire X
ImLuuvd

Joined: Oct 07
Posts: 1,157

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Posted: 10 Dec 2007, 18:18
SB book says about 1/3rd an avocado should be all you have in a day, even permitted on phase 1.
And it is under the fat intake but also keep in mind it is the good fat, like nuts.
~ImLuuvd
"Nothing taste as good as thin feels"


Lotus

Joined: Nov 07
Posts: 486

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Posted: 10 Dec 2007, 18:18
No milk allowed on level one, and only fat free or light soy on level two. 6-8 oz of vegetable juice recommended to avoid too much sugar. No more than 1 small tomato or 1/2 cup tomatoes a day on Level one.
Time is an illusion..
Lunchtime, doubly so.
From A Hitchhiker's Guide to the Galaxy by Douglas Adams
Janelleas

Joined: Oct 07
Posts: 1,014

      quote  
Posted: 10 Dec 2007, 18:19
Hi Tex, try this site http://www.southbeach-diet-plan.com/food_list.html

Im no expert, but foods from the phase one "fat" list are limited to 3 servings a day and you need to check the serving sizes. It does look like you might have gone into the fat servings a little much. I think the print out chard of food list and serving sizes will help. We don't worry too much about fat content because we are only eating the HEALTHY fats. I just had my bloodwork done and my doctor was amazed at the change! I don't have to take cholesteral meds now and I go back in 3 months, she might take me off my blood pressure meds too! Im in phase 2 now. but this food list was like my bible. hope that helps

Refocus Bootcamp Challenge
starting weight 155.8 4 week challenge
information

Joined: May 07
Posts: 529

      quote  
Posted: 10 Dec 2007, 19:24
I couldn't link to the URL which was being blocked by a request for subscription information, so here is part of the article. I think it's pretty clear on fat, though I have seen recent research implying that fat is not as serious as was believed in the past (when everyone was doing a low fat diet). Anyway...

Focusing on Fat
From WebMD Health with The Cleveland Clinic

Weight Loss: Reducing Dietary Fat

High fat intake contributes to excess body weight, since a gram of fat has about twice as many calories per gram as carbohydrates and proteins.

Whether you are trying to lose weight, lower blood cholesterol levels or simply eat healthier, you'll want to limit total fat intake.
Q
Why do most diets focus on reducing fat?
A
Fat gets a lot of the attention for many good reasons. Fat can raise cholesterol levels in the blood, increasing a person's risk for heart disease. In addition, some fatty foods (such as bacon, sausage, and potato chips) often have fewer vitamins and minerals than low-fat foods. Moreover as mentioned, fat has about twice as many calories per gram as carbohydrates and proteins. A gram of fat has about 9 calories, while a gram of carbohydrate or protein has about 4 calories. In other words, you could eat twice as much carbohydrates or proteins as fat for the same amount of calories.
Q
Will I lose weight if I eat low-fat foods?
A
It's true that a diet high in fat can lead to weight gain. But it takes more than just eating low-fat foods to lose weight. You must also watch how many calories you eat. Remember, extra calories even from fat-free and low-fat foods get stored in the body as fat. Many times people replace high-fat foods for high-calorie foods, like sweets, and gain weight rather than lose weight. To lose weight, you need to burn more calories than you eat. You can achieve this goal by exercising and by eating less fat and calories.
Q
How much fat should I eat?
A
The dietary reference intake for fat in adults is 20%-35% of total daily calories from fat. That's about 44 to 77 grams of fat a day if you eat 2,000 calories a day. Recently, health experts have started to recommend that people eliminate another type of fat called "trans fat" from their diet. This fat, formed during a process called hydrogenation, converts a relatively healthy unsaturated liquid fat, like corn oil into a solid one. Although this process gives a food longer shelf life, it also makes the fats act like saturated fat in our bodies, and may be worse when it comes to causing heart disease. Health experts recommend removing as much trans fat from your diet as possible.
Q
How can I know how much fat I am eating?
A
Learn about the foods you eat. Fat and calorie listings for individual foods can be found in nutrition books at your local library and on food packages. Read nutrition labels on food packages. Nutrition labels show the number of grams of fat per serving. They also show the daily percentage of fat provided in each serving. In other words, if the daily percentage of fat per serving is 18%, each serving provides 18% of the total fat you should eat for the day. Choose a brand that has a lower fat percentage. (The daily percentage value is based on a number of calories listed on the nutrition label, usually 2,000. Your calorie needs may be higher or lower.) More and more food labels are starting to include trans fats. If the amount of trans fats is not including on the label, you can estimate the amount by adding up the total amount of polyunsaturated, monounsaturated and saturated fat. If that's less than the total fat on the package, the difference is trans fat.
Q
Where do I start?
A

* Eat a variety of lower-fat foods to get all the nutrients you need.
* Watch your calorie intake. Remember, "low fat" does not always mean "low calorie."
* Eat plenty of plant-based foods (such as grain products, fruits and vegetables) and a moderate amount of animal-based foods (meat and dairy products) to help control your fat, cholesterol and calorie intake.
* Increase your physical activity to improve heart health and lose excess body fat.

Q
What goals should I try to meet?
A

* Decrease the total amount of fat you eat to 20%-35% or less of your total daily calories. For a person eating 2,000 calories a day, this would be 44-77 grams of fat or less per day.
* Limit cholesterol intake to 300 milligrams (mg) or less per day.
* Decrease saturated fat (animal fat, butter, coconut and palm oils) to less than 10% of your total calories per day. For a person eating 2,000 calories a day, this would be 20 grams of saturated fat or less per day.

Tips For Reducing Fat Intake

When selecting foods:

* Learn about the foods you eat by reading nutrition labels. Look for "low-fat," "nonfat" and "reduced-fat" claims on food packages. Focus on total fat, rather than individual items. When selecting food, balance those with a higher fat amount against those with a lower fat amount to stay within your fat total or "budget" for the day.
* Choose lean meats, fish and poultry. Limit these to 5-7 ounces per day. Other good low-fat sources of protein include dried beans and peas, tofu, low-fat yogurt, low-fat milk, low-fat cottage cheese and tuna fish packed in water. Choose skim or 1% milk.
* Enjoy low-fat (no more than 3 grams of fat per serving) or nonfat cheeses and spreads. Try low-fat or fat-free versions of your favorite margarine, salad dressing, cream cheese and mayonnaise.

When preparing foods:

* Trim all visible fat and remove the skin from poultry.
* Refrigerate soups, gravies and stews, and remove the hardened fat before eating.
* Bake, broil or grill meats on a rack that allows fat to drip from the meat. Avoid frying foods.
* Sprinkle lemon juice and herbs/spices on cooked vegetables instead of using cheese, butter or cream-based sauces.
* Try plain, nonfat or low-fat yogurt and chives on baked potatoes rather than sour cream. Reduced-fat sour cream still contains fat, so you must limit the amount you use.

When dining out:

* Choose simply-prepared... <snip>


See more on the site itself...

"I will work in my own way, according to the light that is in me." - Lydia Maria Child
sararay

Joined: Sep 07
Posts: 1,688

      quote  
Posted: 10 Dec 2007, 19:36
On South Beach it is more important you chose the right fats. Just reduce your portions of items that contain fat and get the lower-fat versions if you are concerned about it.

You should have your doctor follow your progress with blood tests anyway, so you can see how it is affecting your total cholesterol.

Good fats actually raise your good cholesterol to combat your bad cholesterol. All fats are not created equal. Plus, on a reduced- carb diet like SBD, even some saturated (non-trans) fats are not going to hurt you like they would if you were on a high-carb diet.

You are on the right track. Just tweak it a bit to suit your plan.

Love the food that loves you back.

Take it one day at a time!
-----------------------------------------
Tex1965

Joined: Dec 07
Posts: 9

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Posted: 11 Dec 2007, 06:36
Lotus wrote:
No milk allowed on level one, and only fat free or light soy on level two. 6-8 oz of vegetable juice recommended to avoid too much sugar. No more than 1 small tomato or 1/2 cup tomatos a day on Level one.


Hi. I just wanted to let you know that these limits have been changed in Phase 1 - you are now allowed up 2 servings of skim or 1% milk, or ff yogurt and tomotos are no longer limited. There have been several other updates also.
Lotus

Joined: Nov 07
Posts: 486

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Posted: 12 Dec 2007, 20:45
oh, ok thanks..I must have had the old version of the diet. Sorry!
Time is an illusion..
Lunchtime, doubly so.
From A Hitchhiker's Guide to the Galaxy by Douglas Adams
ImLuuvd

Joined: Oct 07
Posts: 1,157

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Posted: 12 Dec 2007, 21:59
Wow, I knew about the ff yogurt and tomatoes, thank heavens because I about LIVE on tomatoes, especially in the first 3 weeks! I did not know about the milk. I did ok without though, guess I survived the milk detox ok. In fact I used to have soy lattes and know I don't have any. I'm used to my americanos, good way to save those calories for something else.
~ImLuuvd
"Nothing taste as good as thin feels"


Lotus

Joined: Nov 07
Posts: 486

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Posted: 12 Dec 2007, 22:00
I might put some milk in my coffee tommorrow..Smile
Time is an illusion..
Lunchtime, doubly so.
From A Hitchhiker's Guide to the Galaxy by Douglas Adams
ImLuuvd

Joined: Oct 07
Posts: 1,157

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Posted: 12 Dec 2007, 22:03
Just remember that it does add to your total cals. Just pick and chose which you want the most you know? You are doing awesome Lotus, keep doing what you know, you are a great example of how it's done! If you've been without adding milk, why start now? Unless it's really been bothering you.
~ImLuuvd
"Nothing taste as good as thin feels"


Lotus

Joined: Nov 07
Posts: 486

      quote  
Posted: 12 Dec 2007, 22:03
2 tbs is all I would use..
Time is an illusion..
Lunchtime, doubly so.
From A Hitchhiker's Guide to the Galaxy by Douglas Adams
ImLuuvd

Joined: Oct 07
Posts: 1,157

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Posted: 12 Dec 2007, 22:09
Now remember to pay attention to how you feel when you add that. See if you have cravings etc. I noticed when I eat lf cream cheese in items, I don't feel satisfied as soon as I usually do. Pay attention to all the things you add into your diet now and how they make you feel. Don't add so many in one week that you might not know what is doing what to you.
I'm still only adding 1 new food per week. I'm loving the grapefruit! That's this week's delicacies! Next week (I keep saying this).... whole wheat tortillas!
~ImLuuvd
"Nothing taste as good as thin feels"


Lotus

Joined: Nov 07
Posts: 486

      quote  
Posted: 12 Dec 2007, 22:12
Three more days until level 2 for me!Cool I am ready for an occasional peice of bread with my eggs, it makes it so much better.
Time is an illusion..
Lunchtime, doubly so.
From A Hitchhiker's Guide to the Galaxy by Douglas Adams



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