PHASE 1
Most people tend to think that because you are "dieting" you can't eat any of the foods that you want. That is DEFINITELY not the case. The point behind phase 1 of this diet is to actually purge your body of sugars. People, ESPECIALLY Americans, consume mass quantites of sugars without even thinking twice. With this diet, or lifestyle change - as I am calling it, there is a period where you avoid the foods you crave the most - those high in sugars.
If for any reason this blog does not follow any logic order it's because I am being forced
against my will to watch Phineas & Ferb with my sick 4-year-old!
I declare insanity!
against my will to watch Phineas & Ferb with my sick 4-year-old!
I declare insanity!
During this phase you are taking out foods like breads, pastas, fruits, alcoholic beverages, etc. Keep in mind you are only doing this for 2 weeks. After the 2-week time period you are adding them back into your diet. But in small amounts! Don't focus on the foods you can't have during this phase and focus on all the foods you CAN have!! THERE ARE A TON!
Foods to Eat
Beef
Game Meats (buffalo, elk, ostrich, venison)
Cold Cuts
- bottom, round
- eye of round
- flank steak
- ground beef (extra lean, lean sirloin)
- london broil
- lean pastrami
- sirloin steak
- t-bone
- filet mignon
- top loin
- top round
- cornish hen
- ground breast of chicken & turkey
- turkey sausage
- turkey bacon
- turkey or chicken breast
- ALL TYPES :)
- limit those high in mercury and other contaminants, such as swordfish, titlefish, albacore tuna - use light tuna instead - and shark
- Boiled ham
- canadian bacon
- Loin, chop/roast
- tenderloin
Game Meats (buffalo, elk, ostrich, venison)
Cold Cuts
- boiled ham
- deli-sliced turkey breast
- smoked ham
- smoked turkey breast
- Seiten
- soy bacon
- soy burger
- soy chicken, unbreaded
- soy crumbles - 1/4 cup (2 oz)
- soy hot dogs
- soy sausage patties & links
- Tempeh - 1/4 cup
- Tofu (all variations) 1/2 cup
- Yuba (bean curd on sheet)
- use fat-free or reduced fat
- american
- blue cheese
- cheddar
- cottage cheese, 1%, 2%, or fat-free
- feta
- mozzerella
- parmesean
- part-skim ricotta
- part-skim string
- provolone
- swiss
- these things will save your life during phase 1
- eat as many as you want :)
- except for half-and-half, 2 cups allowed daily, including nofat or low-fat plain yogurt
- buttermilk, 1% or fat free
- greek yogurt, nonfat
- half-and-half, fat free (2 tbsp)
- milk, 1% or fat free
- Soymilk, low-fat plain, vanilla, or artificially sweetened
- yogurt, low--fat or nonfat plain
- fresh, frozen, or canned
- adzuki beans
- black beans
- black-eyed peas
- braod beans
- butter beans
- cannellini beans
- chickpeas
- edamame
- fava beans (Clarice...sorry Silence of the Lambs flashback)
- great northern beans
- italian beans
- kidney beans
- lentils
- lima beans
- mung beans
- navy beans
- pigeon beans
- pinto beans
- refried beans, fat-free, canned
- soy beans
- split peas
- white beans
- fresh, frozen, canned
- artichoke hearts
- artichokes
- arugula
- asparagus
- bok choy
- broccoli
- broccoli rabe
- broccoli sprouts
- brussels sprouts
- cabbage
- capers
- cauliflower
- celeriac (celery root)
- celery
- chayote
- collard greens
- cucumbers
- daikon radish
- eggplant
- endive
- escarole
- fennel
- fiddlehead ferns
- garlic
- grape leaves
- green beans
- hearts of palm
- jicama
- kale
- kohlrabi
- leeks
- lettuce (all kinds)
- mushrooms (all kinds)
- mustard greens
- okra
- onions
- parsley
- pepperoncini
- peppers (all)
- pickels (dill or artificially sweetened)
- pimientos
- radicchio
- radishes
- rhubarb
- sauerkraut
- scallions
- sea vegetables
- shallots
- snap peas
- snow peas
- spinach
- sprouts
- squash (spaghetti, summer, yellow, zucchini)
- swiss chard
- tomatoes
- tomato juice
- turnip greens
- V8
- water chestnuts
- watercress
- wax beans
- candies, hard, sugar-free (called SF on here and twitter)
- Chocolate powder, no sugar added
- Chocolate syrup, SF
- cocoa powder, unsweetened baking type
- drink mix, SF
- Fudgsicles, no sugar added (HEAVEN!!!)
- Gelatin, SF
- Gum, SF
- Jams and jellies, SF
- Popsicles, SF
- Syrups, SF
- caffeinated & decaf coffee/tea
- diet, caffeine/decaf SF sodas/drinks
- herbal teas (peppermint & chamomile)
- milk, 1% or fat free
- low-fat plain, vanilla, or artificially sweetened
- SF powdered drink mixes
- tomato juice
- V8
Foods to AVOID
- Alcohol *
- Baked Goods **
- Beef (brisket, liver, rib steaks, fatty cuts)
- Bread **
- Breast of Veal
- Cereal (all kinds) **
- Cheese (full fat, brie, edam)
- Crackers **
- Fruit
- Fruit Juice
- Honey-Baked Ham
- Ice Cream
- Matzo **
- Milk (whole, low-fat)
- Oatmeal **
- Pasta **
- Pastries **
- Poultry (chicken wings, legs, thighs, wings, duck, goose, poultry products)
- Soy
- Vegetables (barley, beets, black-eyed peas, carrots, corn, pinto beans, sweet potatoes, white potatoes, yams)
- Yogurt
* Includes beer, hard alcohol, wine (wine will be introduced in Phase 2 in moderation)
** Includes all starchy foods
Shopping List for Phase 1
- A lot of eggs! (at least two dozen. I ate 3 a day)
- Turkey and Canadian bacon
- Sugar free Jell-O and Pudding (I still eat this daily)
- Sugar free Kool-whip (I still eat this daily)
- Lettuce & whatever else you want in your salads (buy enough for the week)
- Salad dressing (Hidden Valley Light Ranch is my fav - avoid dressings like Catalina)
- Veggies (no carrots) (broccoli & zucchini are good)
- Chicken breasts and whatever other meat you like
- Nuts (for snacks)
- Low fat string cheese, cubed, and shredded cheese (I use it on my salads and they make GREAT snacks)
- Part-skim ricotta cheese Splenda or other sugar substitute(you can make dessert out of this)
GOOD LUCK!!!
Thanks for compiling all this info! My recommendation for those who have never done phase 1 is to sit down with several of the SB books and make a menu plan for yourself (and make sure you have what you need in your fridge - including snacks). So then there are no excuses for not sticking to your plan :D
Would you recommend this diet to someone who has portion as their biggest problem or someone who just chooses the wrong foods to consume? I feel like even if I tried this diet- I would still eat too much. Tips/tricks?