ISTA ALIMENTELOR PERMISE PENTRU FAZA 1

-ACTUALIZARE APRILIE 2008

vezi lista originala engl. aici http://www.southbeach-diet-
plan.com/forum/...pic.php?t=29305
VITA: Parti slabe, ca pulpa, muschi,muschiulet, spata
PASARE (FARA PIELE) : piept de curcan si de pui, sunca de curcan
PESTE/FRUCTE DE MARE
Orice tip de peste si preparate de peste ( a se limita cele cu continut
mare in mercur sau alte substante
cntaminante cum ar fi rechinul si tonul alb ) ; ton in apa sau alt tip de
peste la conserva.
PORC: sunca/jambon fiert ,bacon (sunca) fara gasime,muschi,
muschiulet
VITEL: cotlet,antricot, pulpa
MIEL : indeparteza orice urma vizibila de grasime : cotlet, spate
MEZELURI (slab sau fara grasimi): sunca/jambon fiert ,sunca
afumata, piept de curcan
INLOCUITORI DE CARNE (pe baza de soia)
Cauta produse care au grasime cca 21%
Sunca de soia
Cremvusti de soia
Tofu toate varietatile, 1/2 cana pe zi
BOABE/LEGUME
(Incepe cu 1/3 - 1/2 cana)
Linte
Naut
Fasole
Soia
Mazare uscata
s.a.
GRASIMI/ULEIURI
Sunt recomandate urmatoarele uleiuri monosaturate a fi consummate zilnic:
Ulei de canola
Ulei de masline
Sau se mai pot folosi urmatoarele uleiuri polinesaturate sau mononesaturate :
Floarea soarelui
Porumb
Susan
Soia
s.a.
Alte grasimi premise:
Avocado /1/3 intreg/ 1 lingura ulei
Maioneza – obisnuita -1 lingura
Maioneza light - 2 linguri
Masline (verzi sau negre) 15 masline echivaleaza cat ½ lingura ulei
BRANZETURI (FARA GRASIMI SAU CU PROCENT REDUS DE
GRASIMI)
Cauta varietati care sa aiba mai putin de 21% grasime
Branza de vaci, 1-2 % sau fara grasimi
Feta
Parmezan
Ricotta
Cheddar
NUCI SI ALUNE/SEMINTE
Limita o portie pe zi. Se recomanda prajite.

Migdale -15 buc

Edamame (soia) prajite ¼ cutie
Alune de padure -25 buc
Nuci -15 buc
Seminte de susan -3 linguri
Seminte de dovleac -3 linguri
Seminte de floarea soarelui -3 linguri
Fistic -30 buc
Nuci pecan- 15 buc
Nuci caju -15 buc
LAPTE/LACTATE
(2 cani permise zilnic, inclusiv iaurt)
Lapte slab (fara grasimi sau 1%)
Iaurt fara grasimi
Lapte de soia cu vanilie, poate contine sucralose cam 14% grasimi
OUA
Folosirea oualor intregi nu este limitata, doar daca este altfel indicat
de medic. Folositi albus de ou si inlocuitor
de ou daca vreti.
CONDIMENTE
Orice condimente care nu contin zahar
Supa de zarzavaturi (broth)
Extracte de vanilie, migdale,si altele
Suc de lamaie
Piper de orice fel
Hrean
Sos de soia -1/2 lingura
Tamari
Sos Worcestershire – 1 lingura
Smantana light (procent redus de grasimi) -2 linguri
DULCIURI ADMISE (Limita 75-100 calorii pe zi)
Bomboane, fara zahar
Cacao
Gelatina fara zahar
Guma de mestecat fara zahar
Jeleuri fara zahar
Siropuri fara zahar
INLOCUITORI DE ZAHAR
Acesulfame K
Fructoza ( trebuie socotita in categoria dulciuri admise, cu limita
calorica de 75 )
Fructoza Nutrsweet (Equal) aspartam
Zaharina
Sucralose (Splenda)
BAUTURI
Cafea decofeinizata sau ceai
Bauturi dietetice,decofeinizate, fara zahar
Ceaiuri de plane (musetel,etc)
Lapte (1% sau degresat) si lapte de soia (cu grasimi putine)
Suc de legume
Suc de rosii
LEGUME
(Se pot folosi proaspete,congelate sau la conserva fara zahar
adaogat))
Toate legumele mai putin morcovul,mazarea,
sfecla,dovleacul,napul.

LISTA ALIMENTELOR PERMISE IN FAZA 2, ACTUALIZARE

APRILIE 2008
vezi lista originala engl. aici http://www.southbeach-diet-
plan.com/forum/...pic.php?t=23029
Poti manca toate alimentele permise in faza 1 ca si cele de mai jos:
FRUCTE (incepe cu o portie pe zi, apoi treptat mareste la 3 portii pe
zi)
Mere – 1 mic sau 5 felii uscate
Caise -4 proaspete sau 7 uscate
Banana – medie (110 gr)
Capsuni,ameura,mure …3/4 cana
Cirese -12
Grepfrut ½
Kivi -1
Mango ½ (110 gr)
Portocale – 1 medie
Struguri -15 boabe
Pere -1 medie
Prune -2 buc
Piersici – 1 medie
Pepene garben ¼ sau 1 cana taiat in cubulete
LEGUME
Morcovi ½ cana
Mazare ½ cana
LAPTE/LACTATE
(2-3 cani premise zilnic, inclusiv iaurt)
CARBOHIDRATI
(incepe cu o portie zilnic, si treptat mareste la 3 sau 4 portii pe zi).
Paine integrala
Cereale integrale
Paste (de preferat din faina integrala; sau din soia ) ½ cana gatite
Floricele (3 cani, facute)
Fidea de orez
Orez – ½ cana facut (basmati, integral,salbatic)
OCAZIONAL
Ciocolata (cu cumpatare) – amaruie, semidulce
DULCIURI
Budinca,fara grasimi si fara zahar (1portie pe zi)
BAUTURI
Vin (1-2 pahare = 110 gr zilnic cu sau dupa mese)
Bere light la ocazii (340 gr

New Updates - 2008

The following changes come from the new book, The South Beach Diet Supercharged, released
in April of 2008. Deleted items will be in RED and added items will be in Blue and noted as
such. Any of my own comments/notes are in this indigo color as always. Many Thanks to Nessa
as well for going through the new book to compile these changes so all's I had to do was copy
them over and add a little formatting! -- RedRox - May 2, 2008

I decided to add the relevant macronutrient identifier next to the category title in parentheses
so that foods that are predominantly one macronutrient source are identifed for those who are
unsure of how SB views them. For example "Cheese" is now identified appropriately as a Protein
while the "Milk/Dairy" category is identified as a source of Carbohydrates. -- RedRox - Aug 24,
2009)

Finally don't forget the P1 Foods to Avoid list follows in the second post in this topic. It has also
been updated and should be consistent with the latest info as well. RedRox - Sep 23, 2009
BEEF Lean* cuts, such as: (Protein)
Bottom Round
Eye of Round
Flank Steak
Ground beef:
# Extra Lean (96/4) -- Deleted
# Lean (92/8 ) -- Deleted
# Sirloin (90/10) -- Deleted
Extra lean -- Added
Lean Sirloin -- Added
London Broil
Pastrami, lean
Sirloin Steak
T-bone
Tenderloin (filet mignon) (common name for tenderloin steaks)
Top Loin
Top Round

* Lean meat has, per 100 gram portion, 10 grams or less of total fat and 4.5 grams or less of
saturated fat.

POULTRY (SKINLESS) (Protein)

Cornish hen
Ground breast of chicken
Ground breast of turkey
Low-fat turkey sausage (3-6 grams of fat per 60 gram serving) Removed limit/recommendation:
can be eaten as an occasional treat (approximately once/week)
Turkey bacon Removed limit/recommendation: (2 slices per day)
Turkey and chicken breast

SEAFOOD (Protein)

All types of fish and shellfish Added: (limit those high in mecury and other contaminants such
as swordfish, tilefish, shark and albacore/white tuna-use light tuna instead.)
Water-packed tuna and other canned fish
Salmon roe
Sashimi

PORK (Protein)

Boiled ham
Canadian bacon
Loin Added specifcs of chop or roast
Tenderloin

VEAL (Protein)

Chop
Cutlet, leg
Top round

LAMB (Remove all visible fat) (Protein)

Center Cut
Chop
Loin

GAME MEATS (Protein) (Added new section)

Buffalo
Elk
Ostrich
Venison

LUNCHMEAT (Protein)

Fat-free or low-fat only

Boiled ham
Deli sliced turkey breast
Steamship roast beef
Smoked ham

MEAT SUBSTITUTES (SOY BASED) (Protein)

Unless otherwise stated, look for products that have 6 grams of fat or less per 2-3 ounce
serving
Bacon - Limit to 2 slices per day - Deleted
Burger - Deleted
Chicken, unbreaded - Deleted
Hot Dogs - Deleted
Soy Bacon - Added
Soy Burger - Added
Soy Chicken unbreaded - Added
Soy hot dogs - Added 
Sausage Patties and Links Limit removed: Limit 1 patty or 2 links per day
Seiten
Soy Crumbles - 1/4 cup (2 oz) suggested serving
Soy Nuts - 1/4 cup for a protein snack is suggested serving - Deleted (But note that 1/4 cup
roasted edamame is added to the nut category)
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) (Protein)

Look for varieties that have 6 grams of fat or less/ounce

American
Cheddar
Cottage cheese, 1-2% or fat-free
Cream cheese substitute, dairy-free - Deleted
Feta
Mozzarella
Parmesan
Part-skim Ricotta
Part-skim String
Provolone
Swiss

EGGS (Protein)

The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites
and egg substitute as desired.
MILK/DAIRY (Carbohydrates and Proteins, but counted as their own category)

(2 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, vanilla, or sucralose-containing soy milk (4 grams of fat or less per 8 ounce
serving). Be sure the product does not contain high fructose corn syrup
1% or fat-free buttermilk
Fat-free plain yogurt
Greek Yogurt nonfat - Added

BEANS/LEGUMES (Vegetables/Carbohydrates)

(Start with 1/3 - 1/2 cup serving)

Adzuki Beans
Black Beans
Black-eyed peas
Broad Beans
Butter Beans
Cannellini Beans
Chickpeas or Garbanzo
Edamame
Great Northern Beans
Italian Beans
Kidney Beans
Lentils
Lima Beans
Mung Beans
Navy Beans
Pigeon Peas
Pinto Beans
Refried beans fat free canned - Added
Soy Beans (also known as edamame)
Split Peas
White Beans
VEGETABLES (Carbohydrates)

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

Artichokes
Artichoke hearts - Added
Arugula
Asparagus
Broccoli
Broccoli rabe - Added
Broccoli sprouts - Added
Bok Choy
Brussels Sprouts
Cabbage
Capers
Cauliflower
Celery
Chayote
Chicory - Deleted
Collard Greens
Cucumbers
Daikon radish - Added
Eggplant
Endive
Escarole - Added
Fennel
Fiddlehead ferns - Added
Garlic
Grape leaves - Added
Green Beans
Hearts of palm
Jicama
Kale
Kohlrabi - Added
Leeks
Lettuce (All varieties)
Mushrooms (All varieties)
Mustard Greens
Nopales - Deleted
Okra
Onions
Parsley
Pepperoncini - Added
Peppers (All varieties)
Pickles - Dill or artificially sweetened
Pimientos - Added
Radicchio
Radishes (All varieties)
Rhubarb
Sauerkraut
Scallions
Sea Vegetables (seaweed, nori)
Shallots - Added
Snap Peas
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 (Proteins and Fats, but counted as their own category)

(Limit to one serving per day as specified. Dry roasted recommended.)

Almonds - 15
Brazil Nuts - 4
Cashews - 15
Edamame, dry roasted - 1/4 cup - Added
Filberts -25 - Added
Flax Seed - 3 TBS (1 oz)
Hazelnuts -25 - Added
Macadamia - 8
Peanut Butter, Natural, and other nut butters - 2 TBS
Peanuts, 20 small (May use dry roasted or boiled)
Pecans - 15
Pine Nuts (Pignolia) - 1 ounce
Pistachios - 30
Pumpkin Seeds - 3 TBS (1 oz)
Sesame Seeds - 3 TBS (1 oz)
Soy Nuts - 1/4 cup
Sunflower Seeds - 3 TBS (1 oz)
Walnuts - 15

FATS/OILS (Good Fats)

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 - Deleted
Flax 
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 Fleishmann's Premium
Olive Oil or Smart Balance
Mayonnaise - Regular - 1 TBS
Mayonnaise - Low Fat - 2 TBS (avoid varieties made with high fructose corn syrup)
Olives (Green or Ripe) 15 = 1/2 TBS oil
Salad Dressing - 2 TBS. Use those that contain 3 grams of sugar or less per 2 TBS. Best choices
contain canola or olive oil. Low carb salad dressings may also be used if they meet these
guidelines.

SEASONINGS AND CONDIMENTS

All spices that contain no added sugar

Broth
Coconut Milk -Light - Added
Espresso powder
Extracts (almond, vanilla, or others)
Horseradish sauce
I Can't Believe It's Not Butter! Spray - Deleted
Lemon Juice
Lime Juice
Pepper (black, cayenne, red, white)
Salsa (check labels for added sugar)
ALL TRANS FAT FREE COOKING SPRAY (not just ICBINBS)

Use the following toppings and sauces sparingly (check labels for added sugar and MSG)
Cream Cheese, fat-free or light - 2 TBS
Hot Sauce
Low carb condiments, as long as they meet South Beach guidelines (have no added fat and are
sugar-free/contain no added sugar)
Miso - 1/2 TBS
Shoyu - 1/2 TBS
Sour Cream, light and reduced-fat - 2 TBS
Soy Sauce - 1/2 TBS
Steak Sauce - 1/2 TBS
Tamari
Worcestershire Sauce - 1 TBS
Whipped Topping, Light or Fat-Free - 2 TBS

More on South Beach condiments

SWEET TREATS (Limit to 75 - 100 calories per day) 

Sweet treats are items that contain sugar alcohols, such as:
Candies, hard, sugar-free
Chocolate powder, no-added-sugar
Cocoa powder, baking type
Chocolate syrup sugar free - Added
Fudgsicles, no sugar added
Gelatin, sugar-free
Gum, sugar-free
James and jellies, sugar-free
Popsicles, sugar-free
Syrups, 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)

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
Tomato Juice - Added
Note: caffeinated coffee or diet sodas with caffeine added are allowed, but limited to 1 - 2
servings per day
Last edited by fireflynova on Mon Mar 07, 2005 5:14 pm, edited 2 times in total.

08/4-01/05.. 1st run on the beach 65lb loss 

08/2006, starting over after gaining it all back.

fireflynova
 
Posts: 15
Joined: Sun Nov 28, 2004 2:00 pm
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by fireflynova » Mon Mar 07, 2005 5:03 pm

Foods To Avoid in Phase I 

New Updates - 2008

Same text color and notation conventions as in the previous post. 
Deleted items in RED 
Added items in BLUE 
Edited by RedRox on May 2, 2008 

BEEF 
Brisket 
Jerky, unless homemade without sugar 
Liver 
Other fatty cuts - Deleted 
Prime Rib 
Rib steaks 
Skirt steak - Added 

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

PORK 
Bacon - Added 
Honey-baked ham 
Pork rinds 

VEAL 
Breast 

DAIRY - Added new section and removed Milk/Dairy section below.

Ice Cream
Milk 2% or whole
Soymilk whole
Yogurt cup style and frozen 

CHEESE 
Full Fat - Added 
Brie - Deleted
Edam - Deleted
Nonreduced fat - Deleted 
(Note that the removed items seem to now be incorporated under the added general heading
of all full fat cheeses. I don't take this to mean Brie and Edam are now OK cheeses to consume.
RR) 

VEGETABLES 
Beets 
Carrots 
Corn 
Green peas 
Potatoes, white 
Potatoes, sweet 
Pumpkin 
Turnips (root) 
Winter squash 
Yams 

FRUIT 
Avoid all fruits and fruit juices in Phase 1, including: 

Following items all deleted:

Apples
Apricots
Berries
Cantaloupe
Grapefruit
Peaches
Pears 
(Again section seems to have been removed since they are all already covered in the "Avoid all
fruits" statement above it. None of the deleted items are consumable in Phase 1. RR) 

STARCHES Deleted redundant and confusing "AND CARBS" in section heading 

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 
(Replaced by Dairy section above. RR) 

Condiments (Section name changed from Miscellaneous) 

No regular ketchup or cocktail sauce 
No pork rinds - too high in saturated fat - Deleted (covered elsewhere)
No jerky - too high in sugar content - Deleted (covered elsewhere) 

BEVERAGES 
Alcohol of any kind, including beer and wine 
Following items all added, although some are already mentioned elsewhere in the list.[/indigo]
[color=blue]Fruit juice all types
Milk, full fat and 2%
Powdered drink mixes containing sugar
Soda and other drinks containing sugar
Soymilk with more than 4g fat per 8 oz servin