Monday, January 30, 2012

The South Beach Diet

Today, I will be starting Phase 1 of the South Beach Diet. If you recall in one of my first posts, I mentioned I had done this in the fall of 2011 with really good success. The holidays came, and all thoughts of dieting went out the window, so I didn't stick with it (and gained weight, believe it or not)!

Since I went to the gym last Monday and my lungs were still not ready for any intense cardio, and since my doctor said to give myself at least another week if not two of no physical exertion other than very low impact activity (like yoga, pilates, basic cleaning, etc), I wanted to do something that would keep the numbers dropping lower and lower on the scale. They didn't move from my weigh in on Jan 16 to my weigh in on Jan 23. I still weigh 187 pounds. That is still a 22 lbs weight loss total from about October of 2011 until now, and 7 lbs of that was this month alone. That's nothing to shake a stick at. Progress is progress. Weight loss is 1 lb at a time, just like weight gain.

Of course, optimistically, no change in the scale also means I didn't gain weight but it was still frustrating not to see a smaller number. I am trying not to beat myself up over this because I was on so much medicine that increased appetite, caused bloating, and could trigger an increase in weight gain that I am lucky that number didn't sky rocket. After all, I was eating everything in sight, and had a few slip ups with non-healthy food.

To keep myself on track until I can get back in the gym and start the 30 day Shred in the mornings before work, I'm going to do Phase 1 of South Beach. It is just two weeks long, so I'm hoping by the time I'm done those two weeks, I'll have shed some stubborn weight and have even MORE motivation to kick butt in the gym (and not let a DVD version of Jillian Michaels make me cry)!

For those of you not familiar with the South Beach diet, it was designed by Dr. Arthur Agatston, and according to his book/cookbook "The South Beach Diet Cookbook", his weight loss plan was "made for people who love to eat". I liked that as soon as I saw it. But, if you're like me, you've done your fair share of "crash diets." Smoothie diets, salad diets, etc-- I've done those with little to no success, not to mention, the success was short lived, because you can't exist on smoothies or salads or cabbage soup alone. So, before I started this diet, I did my homework. The South Beach diet is actually recommended as a safe, healthy way to lose weigh by the Mayo Clinic. It also has been known to help regulate blood sugar in diabetics, lower cholesterol, and regulate blood pressure. It is meant to slowly help a person change their lifestyle by taking away and reintroducing foods in three phases. By the time a person gets to the final phase, they are not only at their goal weight, but have changed their lifestyle. Cravings disappear, as well as the dependency on sugar for energy. I can definitely attest to this. Within the first three days of Phase 1, I found myself not wanting sugary treats, sodas, or even caffeine (though you're allowed coffee).
Dr. Agatston goes into great detail about good fats and good carbs, and how we as a society just lump all fats and all carbs together in one category and call them bad. He said this is why people try and fail to do low or no-fat diets or low or no-carb diets because your body actually does need fats (those found in Mediterranean oils like extra virgin olive oil, canola oil, nut oils and omega-3 fish oils) and carbs (those coupled with naturally occuring fiber such as whole grains and long grain brown rices) to survive properly.

Phase 1, what I'll be doing for two weeks, is the most restrictive. In this phase, there are no baked goods, cereals, flour, pasta, fruit, rice, and other grains allowed. Most people say "What?! Do you mean you can have no sweets? No breads? No fruit?!" It sounds a lot more terrible than it is. First, Phase 1 is only two weeks. It's not forever. And, the list of items allowed far outweight what isn't!

See for yourself:

I am allowed water (including Crystal Light packets and calorie free flavored waters), coffee (black), V-8, diet sodas, and tea (unsweetened). It is recommended that there be no more than 2 cups per day of tea or coffee. I don't really like the idea of Crystal Light or diet sodas because I don't love aspartame (or it's crazy side effects) so I will probably just stick to water like I did last time.

As far as condiments, dressings, and seasonings, I am allowed basically anything as long as it doesn't contain sugar. I am still able to use all extracts (such as almond and vanilla), and really any spice or mix of spices I want. Mustards (except honey mustard) is ok, mayonnaise (regular, NOT fat-free), chimichurri steak sauce, hot sauce, tabasco sauce, horeseradish, salsa, low-sodium soy sauce, Worcestershire sauce, and a myriad of sugar free salad dressings (including a ton of yummy sounding recipes in the book) are all allowed.

In fact, Dr. Agatston makes a great point when he writes, "I encourage you to use anything that enhances the flavor of your food. If your healthy dishes taste great, you'll be less tempted to indulge in unhealthy ones!"

Also in Phase 1, I am allowed up to two servings of dairy per day in the form of 1% or fat-free milk, cottage cheese, or fat-free plain yogurt (remember, no sugar). I can have any reduced fat or fat free cheese (though as a general rule it should contain no more than 6g fat per serving) including ricotta, feta, mozarella, cheddar, etc. Fat free sour cream is also alright.

Eggs are allowed unless you have terribly high cholesterol, and in fact, are a great source of fill-you-up protein. I made egg cups with meat and veggies last time that filled me up at breakfast time.

All fish and shellfish is 100% acceptable, unless it is fried. Most meats are totally ok, too, and are a part of every meal because they are the main source of protein.. I can have sirloin, tenderloin, top loin, round tip, bottom round, eye round, and top round in beef, because they are the leanest cuts. Well-trimmed pork chops, pork tenderloin, and boiled ham are allowed. Canadian bacon is preferred over regular bacon because it is leaner. Veal cutlets and leg of lamb are allowed, too (though lamb is expensive)! Fat-free and low-fat lunch meat is allowed as long as it is not the "honey" cured variety. Low-fat bologna, salami, and pastrami are also totally ok, surprisingly enough. Turkey breast, turkey hot dogs, turkey salami, and turkey bacon are ok, too. In Phase 1, dark meat in poultry is not allowed, but I am allowed chicken breast, and cornish game hen. I'm also allowed turkey sausage during breakfast as long as it is not every day. And, for vegetarians, tofu, tempeh, and soy-based products are allowed in all phases.

Canola oil, extra virgin olive oil, flaxseed oil, peanut oil, sesame oil, and walnut oil are acceptable for cooking as well as salad dressings, in all three phases.

All types of nuts are acceptable, even macadamia nuts (though almonds are the best). Nut consumption should be limited to 1/4 cup per day.

I am allowed pretty much all the vegetables I can eat, as well, on phase 1. Spinach, and all other leafy, dark green veggies are great. Artichokes, asparagus, avocados, beans (black, butter, chickpeas, green beans, Italian, kidney, lentils, lima, soy, split peas, and wax), bell peppers, broccoli, broccoli rabe, cabbage, cauliflower, celery, collard greens, cucumbers, eggplant, fennel, leeks, lettuce (all varieties), mushrooms (all varieties), onions, radishes, scallions, shallots, snow peas, spaghetti squash, sprouts, turnips, water chestnuts, and zucchini are all allowed. Basically, the only ones to steer clear from are the ones that will metabolize into starch (which then turns to sugar): white flesh potatoes, beets, corn, and (in phase 1 only) sweet potatoes and squashes.

I am even allowed sweets!! Yes, you read that right. Though I should stick to 75 calories or so per day, I am allowed to have hard, sugar-free candies, no-sugar-aded fudgsicles (which, in spite of containing artificial sweeteners, I love), no-sugar-added creamsicles, sugar-free jello, and sugar-free gum.

The average weight loss during Phase 1 is between 8 and 17 lbs. When I did it in October, I lost 13 (but I didn't follow it as strictly as I should have). I am hoping for the same (if not better) this go around.

Phase 2 starts at the end of the first two weeks, and will continue until goal weight is reached. I haven't decided yet if I'll continue with the actual diet plan this way. I don't see why I wouldn't, because it is pretty much all guidelines we normally follow (and most clean-eating dishes fall into the South Beach diet acceptable foods) so I may continue. I will post a separate blog about the ins and outs of Phase 2 in two weeks, along with my total SBD weight loss/inches lost.

After these two weeks, I am hoping and praying I'll be able to get back to the gym and to my planned 30 Day Shred. I feel like I'm missing out by not being able to do the second part of the "plan". I'm doing the best I can with the weight loss portion, but feeling like I am failing miserably at the "get fit" part! It's coming, though. I know this.
Because I am tired of feeling like a blobby bump on a log not doing any physical activity, and because I'm having trouble sleeping, I've decided to start trying to do some pilates and yoga in these few weeks left of being out of the gym. My wonderful sister-in-law pointed me towards our streaming Netflix- they have a whole fitness section! Who knew?! I'm going to pick out a pilates work out and a yoga work out and try to do the pilates in the morning and the yoga before bed. That way, I am doing something, and it's low impact enough that it shouldn't aggravate my lungs. Plus, I could use a few minutes of relaxation and winding down before bed, and I can't think of a better way than yoga. Hopefully at the end of these two weeks, I am lighter and leaner!

Then, maybe, DVD Jillian won't be so hard on me.

Yea, right. :)

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