The Good Facts about Protasov's Diet

Protasov's diet is amazingly good because:

1. DOES NOT LIMIT A QUANTITY OF FOOD, which very well from a psychological point of view. It is more easy to maintain this diet than many others.

2. Protasov's diet restore the metabolism, bring it to the optimal functioning. The absence of carbohydrates with the high glycemic index normalizes the functioning of the pancreas and stops the sweet addiction.

3. Large quantity of dairy products provides the sufficient amount of protein, and also calcium and lactose. This helps to a loss of adipose tissue, while maintaining and even increasing muscle.

4. Diet prescribes to eat a large quantity of fresh vegetables, and these are - vitamins, minerals, microelements, cellulose. Nourishing anf healthy!
It adjusts the work of bowels. If, of course, actually eat a lot of vegetables (more than dairy products).
Some dieters drink three liters of the kefir and eat the pair kilograms of white cheese during the day with the pitiful cucumber - yes, they became sad very quickly.

5. The fats in Protasov's diet are limited, but not eliminated. This is right.

In order to complete initial step and to be freed from the sweet addiction, Protasov's diet can approach. Possible solution - to begin from the third week, and add other fruits to the apples, vegetable oil, something grain and to convert this version into its own model of nourishment.

After the Protasov's Diet

The Kim Protasov's Diet
Read before you start
Important Notes
Protasov's Diet: Why the Deviations Are Dangerous
Protasov's Diet: Useful information


How to leave from the Protasov's diet?
It is necessary to introduce te changes not all at once, but gradually. Do not add the entire culinary book, but replace something to something for expanding of assortment, satisfaction of taste, addition of vitamins, minerals, microelements. And all this - with the small, if not zero, increase in the caloricity. This is a basis of the exit from Protasov's diet.


Thus EXIT must be slow, uniform, gradual.

step 1. part of the dairy products (not all!) we take entirely fatless (0,5-1%), and for the compensation we add vegetable oil into the lettuces. On the day - not more than 15 g of vegetable oil (this 3 tea spoons).
I.e., the part of the animal fats we replace with an equivalent quantity of vegetable oils. For information: three olives have 1.5 gram of a good fat, in three large almonds is also 1.5. Accordingly, if you ate olives or nuts, then you have to decreased a quantity of other oil. Always we count the fats! Not more than 30-35 g per the day for everything, including fats in the dairy, meat, fish, in the lettuce, and in the eggs (there are 4-6 g of fat in the yolk);

step 2. two apples of three we substitute by some other fruits (but not very
sweet and, of course, not bananas, not mango and not dry dates);

step 3. Now In the morning we eat cereals instead of the vegetables from
the calculation
1-2 table of the spoon of dry cereal to the appropriate volume of water.

step 4. We substitute the part of the dairy products whit the lean meat, chicken and other sources of the protein.

Exemplary menu after the diet:
It is just the suggestion. Is is necessary to slowly introduce carbohydrates and to count fats.

- 6 weeks as 5, but on the less fat from dairy products + of 2-3 spoons of cereals on the water.
- 7 weeks as 6 and we substitute apples by other non-sweet fruits.
- 8 as 7 we add a little of the dried fruit
- 9 as 8 we add the boiled vegetables + we substitute the part of dairy food with the meat
- Week 10 we begin to introduce common products of our life into the ration.

Reducing gradually a quantity of dietary products.

Do not eat at least 1-2 months rice, pasta, bread.

In the period of diet itself so after it the discharge of weight occurs depending on the specific features of each organism.

About the "vegetable aerocolia"

If to the moment of passage to Protasov's diet you fed "as all people" - with a small quantity of fresh vegetables and fruits and a large quantity of "poor" carbohydrates and products of industrial production in the ration - that in the first 2 weeks of correct nourishment the unpleasant side effect is possible: the abdominal distension. Do not hurry to follow the majority of doctors and to blame fresh vegetables and fruits in this phenomenon. They are not guilty, but that "rubbish", which remained in the bowels after many years of incorrect nourishment. In combination with fruit and vegetable cellulose it gives "explosive" effect. There is the only one medicine: continue to eat fresh vegetables and fruits in the sufficiently large quantity (portion not less than 200-250 g) to the hungry stomach and to collect the patience.

Vegetable cellulose will clean from the bowels a basic quantity of "rubbish" and unpleasant phenomena will cease during 2 weeks. In this case it is necessary to drink not less than 1,5 l of pure water during the day, since cellulose is derived well from the bowels, only with a water.
To probably superfluously recall that salt and large quantity of servicing in the lettuce will lower "clearning" vegetable effect almost to zero.

And of course the described "therapy" is not applied to the people with the serious chronic diseases of the gastrointestinal tract.

Protasov's Diet: Useful information

The Kim Protasov's Diet
Read before you start
Important Notes
Protasov's Diet: Why the Deviations Are Dangerous

Useful information:

Basic metabolism

Basic metabolism is the quantity of calories necessary for organism for the right metabolic process in the state of the rest. When organism obtains the necessary quantity (but not more) of the calories it begins to expend on the physical exercises the existing fatty reserves. With an increase in the muscle loading and the retention of the quantity of the obtained calories of the food the organism respectively more intensively expends fatty reserves.

What occurs when we don't give enough calories to the organism? It begins to slow down "eating" of adipose tissue (which is its energy reserve) and begins to eat the muscular tissue (which is not the reserve, but it is material for the construction).
So, the loading in organism remained, but we do not give to it the necessary food. As a result it, organism begins to make reserves from any quantity and qualities of food, i.e., to put aside new fat.

Figuratively speaking you begin to add weight from carrots... That is why the hungry diets ant the fasting days are so dangerous...

The shortage of 400-500 kcal leads to sharp worsening in well-being (organism cannot normally function), they slow down all processes passing in the organism. Hence weakness, headaches, indisposition and so forth and the like.

The losing weight and malnutrition are NOT the SAME!!!!

The weight losing is the organization of the healthy nourishment after our usual food madness! This is bringing organism into the standard (from a biological point of view) and, consequently, also with the aesthetical!
Therefore EAT!!!!

With metabolism equal to 1200 kcal it is necessary during the day to eat (1-2 weeks):

1000 ml/g of sour-milk products by fattiness 4-5%
+ 1200 g of the fresh vegetables (it is very desirable so that 1/3 constituting there would be the green head cabbage!)
+ 1 boiled egg
+ 3 green apples (Granny Smith)
+ 1,5-2 l water
+ the eighth hour of sleep - here is THE FORMULA OF SUCCESS!!!

Formula for calculating the basic exchange of substances:

Basic Metabolism (kcal) = of 9.563 * weight (kg) + 1.850 * height (cm) - 4.676 * age + 655.1

Formula for calculating the index of the Body Mass Index (BMI):

BMI = Weight of body in kg/the square of the height in meters

Doctors consider standard BMI from 18,5 to 24,9.

Protasov's Diet: Why the Deviations Are Dangerous

The Kim Protasov's Diet
Read before you start
Important Notes

Why the Deviations from the Protasov's diet eating plan are dangerous?

When we sit on the Protasov's Diet we retrain our organism: instead of "fast" carbohydrates we force it to split "slow" - complex carbohydrates. t is necessary to work for this purpose, for which he is not accustomed. This is the reason "carbohydrates withdrawal symptoms", which lasts for 3 days and and which is necessary for enduring. "Slow" carbohydrates (with low glycemic index GI) normalize process of development and inflow in blood of the insulin responsible for formation of fatty deposits.

Any doze, for example, sweets provokes the massed emission of insulin, that is infringement of the insulin balance, and brings to nothing your works on "education" of an organism.

Do not think, that one candy threatens you with an additional weight in 10 grams: it threatens that in an organism again will begin "insulin violence ", that is relapse of almost cured infringements of the metabolism leading excess weight.

Do you think, that anithing terrible does not happen from a small dose? Alas, it not so: the organism responds adequately to any product in any quantity diverted to the alimentary canal. Why do you not doubt of it, when accept a tiny tablet?

Important Notes to Protasov's Diet

The Kim Protasov's Diet
Read before you start

So, the essence of this beautiful diet:

FIRST AND SECOND WEEKS:

Raw vegetables.
The various cheeses and five (or less) fat yoghurts.
One boiled egg.
Three green apples.
Coffee, tea, water.
Keep in mind that IT IS ALL in any amount and at any time of a day.

THIRD, FOURTH, FIFTH WEEKS:

All the same, plus a piece of meat, poultry or fish.
Let's reduce a bit cheeses and yoghurts (by 300-400 g)

IMPORTANT:

Before you buy products, examine the following:

The food should be as simple, as possible, to ensure that the body would be cleaned.

The amount of the vegetables and milk products should be the same (or slightly more vegetables).

YOU CAN EAT:
Egg (1 per Day).

Cultured natural milk products with fat less or equals 5% (those in which no preservatives, sugar, additives, stabilizers and other chemical products) is kefir, yoghurt, type of plain yogurt, acidophilus milk, boiled fermented milk (all dairy products made with the help of natural starter).

Don't eat only fat free products, that may be cause of the emmeniopathy.

Vegetables only fresh and non-starch.

You can cook yogurt: Boil the milk. Chill to 70 degrees Celsius, approximately. At 0.5 litres of the milk put 2 tsp starter (or organic yoghurt Activia, can be sweet, and then the first batch will be sweet) stor, close the lid and through 6 hours yoghurt ready. Tasty, but more importantly, you can be sure that he had no additives.

Better to limit canned vegetables (they do NOT fresh), there are not more than 1-2 times a week - and then, if you want ... But do BETTER WITHOUT them!

You can eat salt. The diet without salt can be dangerous for fluid-and-electrolyte balance sharing, brain, heart ... But eat salt in reasonable quantities!


Apples (3 per Day) - green (NOT replace with anything).

Add in food the natural food seasonings and spices.

Tea (mostly green, black lead to dehydration), herbal infusions, coffee (without sugar and milk) and fresh juices, mineral water

You can dress salads with lemon juice.

From the third weeks:

Fish, seafood, meat, offal, stewed, boiled, fried without oil !!!!

DO NOT EAT:

- Sugar, Sweeteners is also undesirable.
- Crab sticks, sausage.
- The Korean carrot-and other salads, cooked not by you if you are not sure that they do not have a banned products.
- Meat soup, vegetable soup and boiled vegetables.
- Soy-and soy products
- Food with gelatine
- Vinegar and its variety
- Avocado (this is the fruit!)
- Dairy Products with additives (fruits, cereals… ..) yogurters… and other derivatives.
- Juices from packages NOT allowed! It is a sugar and empty calories, plus dyes!
Want to be slim - forget about juices from paсkages. Only fresh apple or vegetable juices.

PS: Protasov do not prohibit milk. But no more than 1.5% and the amount of milk shall not exceed 300 ml per day.

Read Before You Start the Kim Protasov's Diet

Don't start the Kim Protasov's Diet before reading this post! This will give you an opportunity to avoid mistakes and misunderstandings. Now we highlight the most frequently asked questions.

1. Before you sit on the diet read carefully the diet's essence (we recommend to print the description).

2.after reading the diet:
- if for some reasons, Kim Protasov's Diet is not suited to you (you don't like Acidified milk products or raw vegetables or something you should not) that means you should not use it.
- if you are having problems with the stomach, allergy products - the diet is not for you.

3. if for some reason you decide to replace authorized products on unauthorized or diet does not approach to you for timing… this is not the Protasov's Diet, respectively, you can not expect the same results.

4. The diet described here. The diet lasts 5 weeks, the way out last 5 weeks too, it (is due to the fact that a withdrawal from the diet should be equal to the length of the diets).

5. During the Diet you must:
a) take vitamins to compensate for the shortage of micronutrients.
b) There is a need to eat every day at least 1200-1500 kcal.

6. if during the diet raises discomfort, painful sensations, violations cycle-stop diet and immediately turn to a doctor.

7. Sport is welcome.

Balance Your Zone Diet With High Protein Foods

Description	Weight Grams	Weight Ounces	Protein Grams
Duck, domesticated, meat only, cooked, roasted	221	1/2 duck	51.89
Chicken, stewing, meat only, cooked, stewed	140	1 cup	42.59
Fish, halibut, Atlantic and Pacific, cooked, dry heat	159	1/2 fillet	42.44
Fish, salmon, sockeye, cooked, dry heat	155	1/2 fillet	42.33
Turkey, meat only, cooked, roasted	140	1 cup	41.05
Turkey, neck, meat only, cooked, simmered	152	1 neck	40.80
Chicken, broilers or fryers, giblets, cooked, simmered	145	1 cup	39.37
Fish, haddock, cooked, dry heat	150	1 fillet	36.36
Fish, rockfish, Pacific, mixed species, cooked, dry heat	149	1 fillet	35.82
Chicken, broilers, fryers, breast, meat and skin	140	1/2 breast	34.78
Fast foods, hamburger, large, double patty	226	1 sandwich	34.28
Fish, tuna salad	205	1 cup	32.88
Cheeseburger, large, single meat patty, with bacon	195	1 sandwich	32.00
Fast foods, hamburger, regular, double patty	215	1 sandwich	31.82
Fast foods, taco	263	1 large	31.77
Chicken, broilers or fryers, breast, meat and skin	98	1/2 breast	31.20
Cheese, cottage, lowfat, 2% milkfat	226	1 cup	31.05
Chicken, canned, meat only, with broth	142	5 oz	30.91
Veal, leg (top round), separable lean and fat	85	3 oz	30.74
Fish, flatfish (flounder and sole species)	127	1 fillet	30.68
Turkey, all classes, giblets, cooked, simmered	145	1 cup	30.29
Lamb, domestic, shoulder, arm, separable lean only	85	3 oz	30.21
Fast foods, submarine sandwich, with tuna salad	256	1sandwich,6"roll	29.70
Fast foods, submarine sandwich, with roast beef	216	1sandwich,6"roll	28.64
Soybeans, mature cooked, boiled, without salt	172	1 cup	28.62
Fast foods, cheeseburger, large, single patty	219	1 sandwich	28.19
Cheese, ricotta, part skim milk	246	1 cup	28.02
Cheese, cottage, lowfat, 1% milkfat	226	1 cup	28.00
Crustaceans, crab, blue, canned	135	1 cup	27.70
Cheese, ricotta, whole milk	246	1 cup	27.70
Fast foods, cheeseburger, regular, double patty, plain	155	1 sandwich	27.67
Chicken, broilers or fryers, light meat, meat only	84	3 oz	27.57
Pork, fresh, shoulder, arm picnic, separable lean only	85	3 oz	27.42
Pork, fresh, loin, center loin, bone-in, separable lean	85	3 oz	27.35
Fish, swordfish, cooked, dry heat	106	1 piece	26.91
Beef, round, bottom round, separable lean only	85	3 oz	26.85
Chicken, broilers or fryers, breast, meat only	86	1/2 breast	26.68
Beef, chuck, blade roast, separable lean only	85	3 oz	26.40
Cheese, cottage, creamed, large or small curd	210	1 cup	26.23
Sandwiches and hamburger, large, single meat patty	218	1 sandwich	25.83
Lamb, shoulder, arm, separable lean and fat, 1/4" fat, choice, cooked, braised	85	3 oz	25.83
Beef, top sirloin, separable lean only, 1/4" fat, all grades,cooked, broiled	85	85	25.81
Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled	85	3 oz	25.66
Lamb, domestic, loin, separable lean only, 1/4" fat, choice, cooked, broiled	85	3 oz
Fish, tuna, yellowfin, fresh, cooked, dry heat	85	3 oz	25.47
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried	85	3 oz	25.42
Turkey, all classes, light meat, cooked, roasted	84	3 oz	25.12
Cheese sauce, prepared from recipe	243	1 cup	25.10
Cheese, cottage, nonfat, uncreamed, dry, large or small curd	145	1 cup	25.04
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted	85	3 oz	25.00
Fish, tuna, light, canned in oil, drained solids	85.05	3 oz	24.78
Beef, round, eye of round, separable lean only, 1/4" fat, all grades, cooked, roasted	85	3 oz	24.64
Fast foods, chili con carne	253	1 cup	24.62
Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted	85	3 oz	24.41
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled	85	3 oz	24.40
Chicken, broilers or fryers, dark meat, meat only, cooked, fried	84		24.35
Milk, canned, condensed, sweetened	306	1 cup	24.20
Cheese, cottage, creamed, with fruit	226	1 cup	24.16
Fast foods, chicken fillet sandwich, plain	182	1 sandwich	24.12
Lamb, domestic, leg, whole (shank and sirloin), separable lean only, 1/4" fat, choice, cooked, roasted	85	3 oz	24.06
Turkey, all classes, dark meat, cooked, roasted	84	3 oz	24.00
Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised	85	3 oz	23.79
Beef, top sirloin, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, broiled	85	3 oz	23.64
Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, cooked, roasted	85	3 oz	23.32
Fish, salmon, sockeye, cooked, dry heat	85	3 oz	23.21
Beef, rib, whole (ribs 6-12), separable lean only, trimmed to 1/4" fat, all grades, cooked, roasted	85	3 oz	23.16
Beef, cured, corned beef, canned	85.05	3 oz	23.05
Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted	85	3 oz	22.81
Beef, round, eye of round, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, roasted	85	3 oz	22.77
Fish, halibut, Atlantic and Pacific, cooked, dry heat	85	3 oz	22.69
Beef, chuck, blade roast, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, braised	85	3 oz	22.58
Beef, variety meats and byproducts, liver, cooked, pan-fried	85	3 oz	22.54
Poultry food products, ground turkey, cooked	82	1 patty	22.44
Lamb, domestic, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted	85	3 oz	22.24
Soybeans, green, cooked, boiled, drained, without salt	180	1 cup	22.23
WORTHINGTON FOODS, MORNINGSTAR FARMS "Burger"Crumbles	110	1 cup	22.15
Fast foods, cheeseburger, regular, double patty and bun, plain	160	1 sandwich	22.13
Couscous, dry	173	1 cup	22.07
Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled	85	3 oz	22.04
Beef, ground, 80% lean meat / 20% fat, patty, cooked, broiled	85	3 oz	21.89
Fast foods, submarine sandwich, with cold cuts	228	1sandwich-6" roll	21.84
Beef, ground, 75% lean meat / 25% fat, patty, cooked, broiled	85	3 oz	21.73
Mollusks, clam, mixed species, canned, drained solids	85	3 oz	21.72
Lamb, domestic, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted	85	3 oz	21.72
Fish, tuna, light, canned in water, drained solids	85	3 oz	21.68
Fast foods, roast beef sandwich, plain	139	1 sandwich	21.50
Lamb, domestic, loin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, broiled	85	3 oz	21.39
Pork, cured, ham, whole, separable lean only, roasted	85	3 oz	21.29
Fast foods, cheeseburger, regular, double patty, with condiments and vegetables	166	1 sandwich	21.25
Fish, sardine, Atlantic, canned in oil, drained solids with bone	85.05	3 oz	20.94
Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds	146	1 cup	20.73
Fast foods, taco	171	1 small	20.66
Fish, trout, rainbow, farmed, cooked, dry heat	85	3 oz	20.63
Pork, fresh, backribs, separable lean and fat, cooked, roasted	85	3 oz	20.62
Fast foods, fish sandwich, with tartar sauce and cheese	183	1 sandwich	20.61
Fish, haddock, cooked, dry heat	85	3 oz	20.60
Fish, flatfish (flounder and sole species), cooked, dry heat	85	3 oz	20.54
Fish, rockfish, Pacific, mixed species, cooked, dry heat	85	3 oz	20.43
Veal, rib, separable lean and fat, cooked, roasted	85	3 oz	20.37
Fish, ocean perch, Atlantic, cooked, dry heat	85	3 oz	20.30
Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, braised	85	3 oz	20.29
Chili con carne with beans, canned entree	222	1 cup	20.18
Fish, tuna, white, canned in water, drained solids	85	3 oz	20.08
Fish, pollock, walleye, cooked, dry heat	85	3 oz	19.98
Barley, pearled, raw	200	1 cup	19.82
Crustaceans, shrimp, mixed species, canned	85.05	3 oz	19.63
Fast foods, chimichanga, with beef	174	1 chimichanga	19.61
Fish, cod, Pacific, cooked, dry heat	85	3 oz	19.51
Fish, cod, Atlantic, canned, solids and liquid	85	3 oz	19.35
Milk, canned, evaporated, nonfat	256	1 cup	19.33
Breakfast items, biscuit with egg and sausage	180	1 biscuit	19.15
Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/4" fat, all grades, cooked, roasted	85	3 oz	19.13
Beans, white, mature seeds, canned	262	1 cup	19.02
Fast foods, shrimp, breaded and fried	164	6-8 shrimp	18.88
Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, batter	86	1 thigh	18.58
Pork, cured, ham, whole, separable lean and fat, roasted	85	3 oz	18.33
Crustaceans, shrimp, mixed species, cooked, breaded and fried	85	3 oz	18.18
Turkey roast, boneless, frozen, seasoned, light and dark meat, roasted	85.05	3 oz	18.13
Fast foods, chicken, breaded and fried, boneless pieces, plain	106	6 pieces	18.02
Lamb, domestic, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted	85	3 oz	17.95
Lentils, mature seeds, cooked, boiled, without salt	198	1 cup	17.86
Pork, cured, ham, extra lean and regular, canned, roasted	85	3 oz	17.80
Beans, baked, canned, with franks	259	1 cup	17.48
Fast foods, salad, vegetable, tossed, without dressing, with chicken	218	1-1/2 cups	17.44
Crustaceans, lobster, northern, cooked, moist heat	85	3 oz	17.43
Snacks, pork skins, plain	28.35	1 oz	17.38
Bulgur, dry	140	1 cup	17.21
Crustaceans, crab, blue, cooked, moist heat	85	3 oz	17.17
Milk, canned, evaporated, without added vitamin A	252	1 cup	17.16
Bread crumbs, dry, grated, seasoned	120	1 cup	17.04
Fish, salmon, pink, canned, solids with bone and liquid	85	3 oz	16.81
Mollusks, scallop, mixed species, cooked, breaded and fried	93	6 large	16.81
Fast foods, hot-dog, with corn flour coating (corndog)	175	1 corn dog	16.80
Fast foods, english muffin, with egg, cheese, and canadian bacon	137	1 muffin	16.69
Crustaceans, crab, alaska king, cooked, moist heat	85	3 oz	16.45
Wheat flour, whole-grain	120	1 cup	16.44
Wheat flour, white, bread, enriched	137	1 cup	16.41
Peas, split, mature seeds, cooked, boiled, without salt	196	1 cup	16.35
Oat bran, raw	94	1 cup	16.26
Fast foods, croissant, with egg, cheese, and bacon	129	1 croissant	16.23
Fast foods, tostada, with beans, beef, and cheese	225	1 tostada	16.09
Fish, roughy, orange, cooked, dry heat	85	3 oz	16.02
Fast foods, cheeseburger, regular, single patty, with condiments	113	1 sandwich	15.96
Beans, navy, mature seeds, cooked, boiled, without salt	182	1 cup	15.83
Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, batter	72	1 drumstick	15.80
Beans, pinto, mature seeds, cooked, boiled, without salt	171	1 cup	15.60
Fish, salmon, chinook, smoked	85.05	3 oz	15.55
Fish, catfish, channel, cooked, breaded and fried	85	3 oz	15.38
Beans, kidney, red, mature seeds, cooked, boiled, without salt	177	1 cup	15.35
Beans, black, mature seeds, cooked, boiled, without salt	172	1 cup	15.24
Buckwheat flour, whole-groat	120	1 cup	15.14
Sandwiches and burgers, cheeseburger, regular, single meat patty, plain	102	1 sandwich	14.77
Beans, great northern, mature seeds, cooked, boiled, without salt	177	1 cup	14.74
Lima beans, large, mature seeds, cooked, boiled, without salt	188	1 cup	14.66
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt	164	1 cup	14.53
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt		1 cup	14.43
Spaghetti w/Meat Sauce, frozen entree	283	1 package	14.29
Beef Macaroni, frozen entree	240	1 package	14.14
Fish, pollock, walleye, cooked, dry heat	60	1 fillet	14.11
WORTHINGTON FOODS, MORNINGSTAR FARMS BETTER'NBURGERS, frozen	85	1 patty	13.91
Refried beans, canned	252	1 cup	13.83
Fast foods, hotdog, with chili	114	1 sandwich	13.51
Chicken, broilers or fryers, thigh, meat only, cooked, roasted	52	1 thigh	13.49
Beans, kidney, red, mature seeds, canned	256	1 cup	13.44
Beans, baked, canned, with pork and sweet sauce	253	1 cup	13.44
Entrees, fish fillet, battered or breaded, and fried	91	1 fillet	13.34
Cowpeas, common (blackeyes, crowder, southern), mature seeds,	172	1 cup	13.30
Fast foods, taco salad	198	1-1/2 cups	13.23
Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried,	49	1 drumstick	13.21
Rice, white, long-grain, regular, raw, enriched	185	1 cup	13.19
Beans, baked, canned, with pork and tomato sauce	253	1 cup	13.05
Chicken pot pie, frozen entree	217	1 small pie	13.04
Entrees, pizza with cheese, meat, and vegetables	79	1 slice	13.01
Yogurt, plain, skim milk, 13 grams protein per 8 ounce	227	8-oz container	13.01
Wheat flour, white, all-purpose, enriched, bleached	125	1 cup	12.91
Fast foods, clams, breaded and fried	115	3/4 cup	12.82
Soup, chicken noodle, canned, chunky, ready-to-serve	240	1 cup	12.72
Soup, bean with ham, canned, chunky, ready-to-serve, commercial	243	1 cup	12.61
Rice, white, long-grain, parboiled, enriched, dry	185	1 cup	12.56
Chicken, broilers or fryers, drumstick, meat only, cooked, roasted	44	1 drumstick	12.45
Potatoes, au gratin, home-prepared from recipe using butter	245	1 cup	12.40
Wheat flour, white, all-purpose, self-rising, enriched	125	1 cup	12.36
Fast foods, hamburger, regular, single patty, with condiments	106	1 sandwich	12.32
Soup, chicken vegetable, canned, chunky, ready-to-serve	240	1 cup	12.31
Beans, baked, canned, plain or vegetarian	254	1 cup	12.17
Crustaceans, crab, blue, crab cakes	60	1 cake	12.13
Milk shakes, thick vanilla	313	11 fl oz	12.08
Fish, herring, Atlantic, pickled	85.05	3 oz	12.07
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained,	180	1 cup	11.97
Fish, ocean perch, Atlantic, cooked, dry heat	50	1 fillet	11.94
Yogurt, plain, low fat, 12 grams protein per 8 ounce	227	8-oz container	11.92
Lima beans, large, mature seeds, canned	241	1 cup	11.88
Chickpeas (garbanzo beans, Bengal gram), mature seeds, canned	240	1 cup	11.88
Cornmeal, degermed, enriched, yellow	138	1 cup	11.70
Shake, fast food, vanilla	333	16 fl oz	11.66
Cornmeal, self-rising, degermed, enriched, yellow	138	1 cup	11.61
Pie crust, standard-type, prepared from recipe, baked	180	1 pie shell	11.52
Beef stew, canned entree	232	1 cup	11.46

The Official Zone Diet Web Site

Tags: zone+diet, high+protein, protein

Zone Diet Basic. Portion control.

There are several ways to accomplish portion control. The first method is known as the hand and eyeball method. Under this method protein amount is of the size and thickness of your palm, carbohydrates amount is equal to the both fists and fat amount equal to the tips of your thumb. The most precise and complicated method is to measure everything out.

The second method known as the plate method. Use a 7-inch salad plate. Next divide the plate into 3 portions. 1/3 will be the protein and the remaining 2/3 will be low glycemic index vegetables. What about the fat portion? Fat can be in the form of dressing.

If you want to be very precise on your portion control, then try the third method i.e. measure everything out. Under this method, protein source for meat weight 3 ounces at most and 5 ounces for fish.

Vegetables
contain 25 calories and 5 grams of carbohydrate. One serving equals:

1/2 cup	Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
1 cup	Raw vegetables or salad greens
1/2 cup	Vegetable juice
If you’re hungry, eat more fresh or steamed vegetables.

Fat-Free and Very Lowfat Milk
contain 90 calories per serving. One serving equals:

1 cup	Milk, fat-free or 1% fat
3/4 cup	Yogurt, plain non fat or low fat
1 cup	Yogurt, artificially sweetened

Very Lean Protein
choices have 35 calories and 1 gram of fat per serving. One serving equals:

1 ounce	Turkey breast or chicken breast, skin removed
1 ounce	Fish fillet (flounder, sole, scrod, cod, etc.)
1 ounce	Canned tuna in water
1 ounce	Shellfish (clams, lobster, scallop, shrimp)
3/4 cup	Cottage cheese, non fat or low fat
2 each	Egg whites
1/4 cup	Egg substitute
1 ounce	Fat-free cheese
1/2 cup	Beans- cooked (black beans, kidney, chick peas or lentils): count as 1 starch/bread and 1 very lean protein

Fruits
contain 15 grams of carbohydrate and 60 calories. One serving equals:

1 small	Apple, banana, orange, nectarine
1 medium	Fresh peach
1	Kiwi
1/2	Grapefruit
1/2	Mango
1 cup	Fresh berries (strawberries, raspberries or blueberries)
1 cup	Fresh melon cubes
1/8 th	Honeydew melon
4 ounces	Unsweetened Juice
4 teaspoons	Jelly or Jam

Lean Protein
choices have 55 calories and 2-3 grams of fat per serving. One serving equals:

1 ounce	Chicken- dark meat, skin removed
1 ounce	Turkey- dark meat, skin removed
1 ounce	Salmon, Swordfish, herring
1 ounce	Lean beef (flank steak, London broil, tenderloin, roast beef)*
1 ounce	Veal, roast or lean chop*
1 ounce	Lamb, roast or lean chop*
1 ounce	Pork, tenderloin or fresh ham*
1 ounce	Low fat cheese (3 grams or less of fat per ounce)
1 ounce	Low fat luncheon meats (with 3 grams or less of fat per ounce)
1/4 cup	4.5% cottage cheese
2 medium	Sardines
* Limit to 1-2 times per week

Medium Fat Proteins
have 75 calories and 5 grams of fat per serving. One serving equals:

1 ounce	Beef (any prime cut), corned beef, ground beef **
1 ounce	Pork chop
1 each	Whole egg (medium) **
1 ounce	Mozzarella cheese
1/4 cup	Ricotta cheese
4 ounces	Tofu (note this is a Heart Healthy choice)
** choose these very infrequently

Starches
contain 15 grams of carbohydrate and 80 calories per serving. One serving equals:

1 slice	Bread (white, pumpernickel, whole wheat, rye)
2 slice	Reduced calorie or "lite" Bread
1/4 (1 Ounce)	Bagel (varies)
1/2	English muffin
1/2	Hamburger bun
3/4 cup	Cold cereal
1/3 cup	Rice, brown or white- cooked
1/3 cup	Barley or couscous- cooked
1/3 cup	Legumes (dried beans, peas or lentils)- cooked
1/2 cup	Pasta- cooked
1/2 cup	Bulgar- cooked
1/2 cup	Corn, sweet potato or green peas
3 ounce	Baked sweet or white potato
3/4 ounce	Pretzels
3 cups	Popcorn, hot air popped or microwave (80% light)

Fats
contain 45 calories and 5 grams of fat per serving. One serving equals:

1 teaspoon	Oil (vegetable, corn, canola, olive, etc.)
1 teaspoon	Butter
1 teaspoon	Stick margarine
1 teaspoon	Mayonnaise
1 Tablespoon	Reduced fat margarine or mayonnaise
1 Tablespoon	Salad dressing
1 Tablespoon	Cream cheese
2 Tablespoons	Lite cream cheese
1/8th	Avocado
8 large	Black olives
10 large	Stuffed green olives
1 slice	Bacon

The Official Zone Diet Web Site

Tags: zone+diet, barry+sears, portion+control, serving

The Zone Diet. Overview

The Zone: A Dietary Road Map to Lose Weight Permanently : Reset Your Genetic Code : Prevent Disease : Achieve Maximum Physical Performance

Overview

The Zone Diet was not specifically designed for the sole purpose of weight loss. Rather, it is a lifestyle change that uses food to manipulate one’s hormones by regulating and stabilizing the amount of insulin production to help one become energetic, lean, and healthy. Beginning with a standard-sized dinner plate, participants are advised to use a hand-eye technique to determine how much to eat. Lean protein comprises a third of the plate. This serving should be approximately the same dimension as one’s palm, both in size and thickness. Fill the remainder of the plate with carbohydrates, mostly vegetables and fruits. Then top everything off with some monounsaturated fat, such as a small amount of avocado, a handful of nuts, or a drizzle of olive oil. As those on the Zone Diet eat at least three meals and two snacks carefully planned throughout the day, they are always full and satiated.

The Zone is that point where all your body processes are working at their optimum level, so that you feel at your best physically, mentally & emotionally and everything flows. You are strong, bursting with energy and your fat reserves are being used as fuel, so you don't need as much food. Sounds great, doesn't it?

According to Dr Barry Sears, we can get into this state any time we want to, simply by getting our balance of macronutrients right. Our body needs protein (amino acids, when broken down to it's simplest form), carbohydrate (glucose) and fats (fatty acids) for all it's chemical & hormonal processes, and when given the right balance will purr along sweetly.

Foods You Can Eat. Eating Options

The Zone Diet focuses on eating a moderate amount of a variety of healthy and nutritious foods throughout the day. The foods the plan concentrates on are mostly low density carbohydrates from vegetables and fruits, followed by lean, low-fat proteins, and a very modest amount of monounsaturated fats. Since carbohydrates enter the bloodstream slower with the presence of fats, the Zone Diet requires that every meal contain some monounsaturated fats such as almonds, guacamole, macadamia nuts, and olive oil. There are specially formulated recipes and grocery list ideas to help give the dieter ideas on what they can eat. In addition, the Zone Diet is flexible enough so that dieters can even dine out while following the regimen.

Dr Sears' book "The Zone" details these processes and how they work. He explains why a high carbohydrate, low protein, low fat diet doesn't work for most people and also covers the importance of eating carbohydrates with a low glycaemic index. The carbs page explains this concept.

This is how you implement the Zone diet. First determine your body fat % using the method given in the book. This enables you to find your lean body mass, eg. if you are 75kg with 23% body fat, your body fat will be about 17kg, so your lean body mass is 58kg. Convert this to lbs ie. x by 2.2 to get 128lbs. Then multiply by the factor for your level of activity: Sedentary 0.5, Light (eg walking) 0.6, Moderate (30mins per day, 3x per week) 0.7, Active (1 hour per day, 5 x a week) 0.8, Very active (2 hours per day, 5 x per week) 0.9, Heavy weight training or 2x a day exercise (5 days a week) 1.0.

If you ride for 3 hours every day, 128 x 0.9 = 115. This figure is your protein requirement in grams.

This figure is then broken down into blocks of 7 grams each (in this example 17) and spread out over the day - you must eat exactly this amount of protein every day. Then for each block of protein you eat, you eat one block of carbohydrate (approx 9 grams) and one block of fat (approx 1 1/2 grams). When you take the amount of fat in the protein into consideration, this comes to protein = 30% of calories, carbs = 40%, fat = 30%. There is a little bit of leeway in the ratios, but this is ideal. Your blocks are then chosen from a list of low fat proteins, low GI factor carbs & monounsaturated fats. So your meals for the day would look like this :

Breakfast	Lunch	Snack	Dinner	Bedtime
4 protein blocks	4 protein blocks	4 protein blocks	4 protein blocks	1 protein block
4 carbo blocks	4 carbo blocks	4 carbo blocks	4 carbo blocks	1 carbo block
4 fat blocks	4 fat blocks	4 fat blocks	4 fat blocks	1 fat block

Other than eating lots of fruits and vegetables, a moderate amount of lean proteins, and small amounts of food with monounsaturated fats, Zone Diet participants are encouraged to eat throughout the day, beginning one hour after waking up, in intervals of four or five hours. This is so that insulin levels stay constant in the zone that they can be optimally utilized. In addition, dieters are advised to eat at least five times a day and set an eating schedule which ought to be adhered to as much as possible.

Foods You Can't Eat

One should avoid eating carbohydrate-laden foods such as breads, grains, noodles, rice and other starches. These foods are very easy to overeat, and fall in the category of high density, or fat-free carbohydrates. Foods that have too much carbohydrates lead to excessive production of insulin, when unused, will not only store fat in your system, but may be hazardous to one’s health.

"The Zone" has a lot of useful information about how the body works. The chapter on fats is particularly good and easy to understand. Most of the food choices given are sensible, avoiding foods that are highly processed or high in sugar or bad fats. It cites many examples of sportspeople who have dramatically improved their performance using the Zone diet. People who have tried PR bars, which are made in this ratio, have found them better than other sports bars for eating before a ride.

On the other hand, the reported increases in performance were made when switching from a high carb diet, so it may be that changing to a diet moderate in all the macronutrients is enough of a change. It might not be necessary to follow the exact ratios given. In a couple of places in the book, Dr Sears mentions that about 25% of the population can handle a high carbohydrate diet, but 75% can't . This dietary regime sounds good for the 75%, but what about the 25%? Maybe if they can handle a high carb diet, they actually need a high carb diet. In other words, the principle that a balance between the macronutrients is needed is sound. Sticking at this exact ratio could work well for some people, but it doesn't take people's differences into account.

Another concern that he doesn't take into account the fact that different people need different proteins. He uses a lot of dairy & soy in his recipes, for example. Dairy is a common allergen, in it's moder, processed forms. Soy, has many drawbacks, and should only be eaten in fermneted form, and in small quantities.. You need to take into account which proteins suit you. See the protein page for more info.

Although he describes his system as easy to comply with, some people reading this would think it was too much trouble. But if the rewards of this regime are as amazing as he claims, it would be worth any amount of hassle. So if your performance could do with a lift, this is worth a try. But if you don't get a marked improvement within a couple of weeks, this is not the diet for you.

Tags: zone+diet, barry+sears

The Official Zone Diet Web Site

South Beach Shopping List. Phases Guidlelines

Shopping list for start, phase 1

* A lot of eggs! (at least two dozen. I ate 3 a day)
* Turkey and Canadian bacon
* Sugar free Jell-O
* Lettuce & whatever else you want in your salads (buy enough for the week)
* Salad dressing (balsamic vinaigrette is good)
* Veggies (no carrots)(broccoli & zucchini are good)
* Chicken breasts and whatever other meat you like
* Nuts (for snacks)
* Low fat string cheese & shredded cheese (I use it on my salads)
* Part-skim ricotta cheese
* Splenda or other sugar substitute

Phase 1 guidelines

BREAKFAST
Protein: Quantity is not limited. See choices
Vegetables: Minimum 1/2 cup. See choices
Fruit: None
Starch: None
Milk: None
Fat: 1 tsp mayonnaise or oil (optional) See choices

LUNCH
Protein: Quantity is not limited. See choices
Vegetables: Minimum 2 cups. See choices
Fruit: None
Starch: None
Milk: None
Fat: 1 Tbsp mayonnaise or oil. See choices

DINNER
Protein: Quantity is not limited. See choices
Vegetables: Minimum 2 cups. See choices
Fruit: None
Starch: None
Milk: None
Fat: 1 Tbsp mayonnaise or oil. See choices

SNACK
Snacks are required. Choose from the Protein or Vegetable list, or eat nuts from the Fats list.

Allowed foods in Phase 1 (shopping tips):

Protein Choices

BEEF Lean cuts, such as:
Eye of Round
Ground beef:
Extra Lean (96/4)
Lean (92/8)
Sirloin (90/10)
Tenderloin
Top Loin
Top Round

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

EGGS
The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute if desired.

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 - < 3 gms fat per 2-3 oz portion
Chicken Patties & Nuggets - < 3 gms fat per 2-3 oz portion
Hot Dogs - < 3 gms fat per 2-3 oz portion
Natural Peanut Butter - 2 Tbsp (may use as protein choice or limited nut choice)
Sausage Pattie - Limit 1 patty per day
Seiten
Soy Crumbles
Soy Nuts - 1/4 cup for a protein snack is suggested serving
Tempeh
Yuba

PORK
Boiled ham
Canadian bacon
Loin
Tenderloin

POULTRY (SKINLESS)
Cornish hen
Turkey bacon (2 slices per day)
Turkey and chicken breast

SEAFOOD
All types of fish and shellfish

TOFU
Use soft, low-fat or lite varieties

VEAL
Chop
Cutlet, leg
Top round

Vegetable Choices (includes legumes) (May use fresh, frozen or canned without added sugar)

Artichokes
Asparagus
Beans, Green
Beans, Italian
Beans, Wax
Beans or Legumes:
Black Beans
Butter Beans
Chickpeas or Garbanzo
Pigeon Peas
Soy Beans
Split Peas
Broccoli
Bok Choy
Cabbage
Cauliflower
Celery
Collard Greens
Cucumbers
Eggplant
Lettuce (All varieties)
Juice (Limit to 6 ounces per day)
Tomato
V-8
Mushrooms
Mustard Greens
Okra
Onion - Limit to 1/2 per day
Peppers (All varieties)
Pickles - Dill or those sweetened with Splenda®
Radishes (All varieties)
Rhubarb
Sauerkraut
Snow peas
Spinach
Sprouts, Alfalfa
Squash, Spaghetti
Squash, Summer
Yellow
Zucchini
Tomato - Limit to 1 whole or 10 cherry per serving

Fat Choices (with some suggested serving sizes)

The following monounsaturated oils are recommended to be consumed daily:
Olive Oil
Canola Oil

Other Oil Choices that may be chosen (Polyunsaturated or a blend of Monounsaturated):

Corn
Enova
Grapeseed
Safflower
Soybean

NUTS (Limit to one serving per day as specified)
Almonds - 15 (Dry roasted recommended)
Brazil Nuts - 4
Cashews - 15 (Dry roasted recommended)
Pecans - 15 (Dry roasted recommended)
Macadamia - 8 (Dry roasted recommended)
Peanut Butter - 1 tsp
Peanut Butter, Natural = 2 TBS
Peanuts, 20 small (May use dry roasted or boiled)
Pine Nuts (Pignolia) - 1 ounce
Pistachios - 30 (Dry roasted recommended)
Walnuts - 15 (Dry roasted recommended)

In place of nuts, may use:
Flax Seed - 3 TBS

Other Fat Choices:
Avocado - 1/3 whole = 1 TBS oil
Guacamole - ½ cup = 1 TBS oil
Margarine - Chose those that do not contain Trans Fatty Acids such as Fleishmann'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
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)

Use the following toppings and sauces sparingly (check labels for added sugar)
Hot Sauce
Salsa - Limit to 2 TBS during phase 1
Soy Sauce - 1/2 TBS
Steak Sauce - 1/2 TBS
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, sugar-free
Gelatin, sugar-free
Gum, sugar-free
Popsicles, sugar-free
Sugar substitute

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)
Stevia (Not approved by FDA)

DAIRY
Low-fat (1 percent) or fat-free milk or soy milk
Plain or sugar-free low-fat or fat-free yogurt
Fat-free half & half

FOODS TO AVOID!!!
BEEF
Brisket
Liver
Other fatty cuts
Rib steaks

POULTRY
Chicken, wings and legs
Duck
Goose
Poultry products, processed

PORK
Honey-baked ham

VEAL
Breast

CHEESE
Brie
Edam
Nonreduced fat

VEGETABLES
Beets
Carrots
Corn
Potatoes, white
Potatoes, sweet
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

DAIRY
1/2 cup of plain fat-free yogurt (once per day max.)
Fat Free 1/2 & 1/2, Nonfat milk, 1% milk, Soy milk allowed with coffee. Otherwise avoid all other dairy products (unless listed under protein choices or sweet treats). Limit to < 2 TBS per cup of coffee. Otherwise, avoid all milk products in Phase 1, including:
Yogurt, cup-style and frozen
Ice cream
Milk, low-fat, fat-free, whole
Milk, soy

MISCELLANEOUS
Alcohol of any kind, including beer and wine
No regular ketchup or cocktail sauce
No pork rinds - too high in saturated fat
No jerky - too high in sugar content
Limit Caffeine-Containing Beverages to 1-2 servings per day

Phase 2 guidelines

BREAKFAST
Protein: Quantity is not limited. See choices
Vegetables: Minimum 1/2 cup. See choices
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day. See choices
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day. See choices
Milk: 1 - 1 1/2 cups allowed daily (including yogurt) See choices
Fat: 1 tsp mayonnaise or oil (optional) See choices

LUNCH
Protein: Quantity is not limited. See choices
Vegetables: Minimum 2 cups. See choices
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day. See choices
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day. See choices
Milk: 1 - 1 1/2 cups allowed daily (including yogurt) See choices
Fat: 1 Tbsp mayonnaise or oil See choices

DINNER
Protein: Quantity is not limited. See choices
Vegetables: Minimum 2 cups. See choices
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day. See choices
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day. See choices
Milk: 1 - 1 1/2 cups allowed daily (including yogurt) See choices
Fat: 1 Tbsp mayonnaise or oil See choices

SNACK
Snacks are optional: Choose from the Protein, Vegetable, or Fruits list, or eat nuts from the Fats list. Plain, low-fat or fat-free yogurt is also allowed.

Allowed foods in Phase 2 (shopping tips):

Foods you can reintroduce to your diet

FRUIT
Apples
Apricots-dried fresh
Blueberries
Cantaloupe
Cherries
Grapefruit
Grapes
Kiwi
Mangoes
Oranges
Peaches
Pears
Plums
Strawberries

DAIRY
Milk-light soy, fat-free or 1%
Yogurt-light, fruit-flavored, plain, low-fat or fat-free

STARCHES (USE SPARINGLY)
Bagels, small, whole grain
Bread-multigrain, oat and bran, rye, whole wheat
Cereal-Fiber One, Kellogg's Extra-Fiber All Bran, oatmeal (not instant), other high-fiber, Uncle Sam
Muffins, bran-sugar-free (no raisins)
Pasta, whole wheat
Peas, green
Pita-stone-ground, whole wheat
Popcorn
Potato, small, sweet
Rice-brown, wild

VEGETABLES AND LEGUMES
Barley
Beans, pinto
Black-eyed peas

MISCELLANEOUS
Chocolate (sparingly)-bittersweet, semisweet
Pudding, fat-free/sugar-free
Wine, red

FOODS TO AVOID OR EAT RARELY!!!
STARCHES AND BREADS
Bagel, refined wheat
Bread-refined wheat white
Cookies
Cornflakes
Matzo
Pasta, white flour
Potatoes-baked, white instant
Rice cakes
Rice, white
Rolls, dinner

VEGETABLES
Beets
Carrots
Corn
Potatoes

FRUIT
Bananas
Canned fruit, juice packed
Fruit juice
Pineapple
Raisins
Watermelon

MISCELLANEOUS
Honey
Ice cream
Jam

More: South Beach Diet. Overview, South Beach Diet. Phases, Eat To Lose Weight. Don't Skip Breakfast!, How To Save Money And Eat Healthy. South Beach Diet

Tags: south+beach, shopping+list