South Beach Diet Phase 1 Grocery List. Since 1. 99. 5, the South Beach diet has served as an alternative to other popular low- carb diets. ![]() ![]() This diet differs from the others because it not only restricts your carb intake, it also encourages you to make healthy protein choices and to limit your intake of saturated fat. To help you reach your weight loss goals, the South Beach Diet is divided into three phases. Phase 1 is the strictest phase of the program, with the most limited food options. Consult your doctor before starting any weight- loss program. According to the South Beach Diet website, you only need to start your weight- loss journey with Phase 1 if you want to lose 1. The website explains that the goal of this phase is to jump- start your weight loss, stabilize blood sugar and help control cravings. Phase 1 only lasts for two weeks. The focus of most of your meals during phase 1 of the South Beach Diet is protein. Choices include beef, pork, poultry, eggs, seafood and soy- based meat substitutes. To limit saturated fat, include lean beef and pork such as eye of round, top round, beef or pork tenderloin or pork chops on your grocery list. White meat poultry is recommended over dark meat, and should be skinless. Fish and shellfish are encouraged; it's recommended that you eat two servings of omega- 3- rich fish a week, so be sure to add salmon or tuna to your grocery list. While the diet is filled with mostly animal protein, the South Beach Diet offers vegetarian options, including soy- based tofu and tempeh, as well as legumes, such as kidney beans, chickpeas, lentils and Lima beans. In addition to your healthy proteins, phase 1 of the South Beach Diet encourages you to fill your plate with veggies. All you really need is a simple food list that tells you what foods you can eat and what foods you can. We all know that you need a balanced diet of healthy foods. ![]() ![]() In addition to your healthy proteins, phase 1 of the South Beach Diet encourages you to fill your plate with veggies. To keep your carb intake low, the vegetables for your grocery list during phase 1 of the diet are low- calorie, non- starchy options. This includes eggplant, spinach, broccoli, red and green bell peppers, artichokes, zucchini, leafy greens and tomatoes. Milk and plant- milk alternatives are also part of phase 1. Your grocery list choices include milk or soy milk, buttermilk, cheese and yogurt. Dairy foods are a source of saturated fat, so the South Beach Diet recommends you choose low- fat or nonfat milk, yogurt and cheese to help limit your intake. Nuts and seeds are a source of protein, fiber and healthy fat. Foods to add to your grocery list for phase 1 of the diet include peanuts, almonds, walnuts, flaxseeds, pumpkin seeds and cashews. Of these, flaxseeds, walnuts and pumpkin seeds are also rich in omega- 3 fats. To add flavor to your food, the South Beach Diet suggests you use an array of healthy oils and seasonings. Allowed foods include avocados, olive oil, canola oil, basil, oregano, cinnamon, cumin, mustard, miso, hot pepper sauce and extracts such as vanilla or almond extract. According to the South Beach Diet website, during phase 1 of the plan you need to eliminate starches and sugars from your diet. This includes foods such as sweets, white bread, potatoes and pasta. The diet also eliminates whole grains and fruits. Even though you only follow this phase of the diet for two weeks, eliminating whole food groups from your diet increases your risk of nutritional deficiencies. The 3. 0 Day Shredded Diet Grocery List. Here is a shopping list that categorizes all of your healthy food choices. For the 3. 0 day shredded diet limit your dairy to skim milk or low sugar soy milk for cereal. Protein Choices: Boneless, skinless Chicken or Turkey breast or ground white turkey. Egg Whites. Tilapia or other white fish (cod, flounder, halibut)Salmon. Shellfish (shrimp, scallops,)Top Round, Sirloin,Eye of Round, Skirt beef steak or ground 9. Buffalo Sirloin, Top Round, Eye of Round, or ground 9. Pork tenderloin or butterfly pork chops (no bone)Soy burger. Soy cheese slices. Tofu. Tuna (albacore in water) or fresh. Veggie Burger. Veggie Dogs. Hemp Protein. Beans, lentils,soybeans. Egg substitutes. Hummus. Seitan. Tempeh. Greek Fage yogurt 0%Carbohydrate Choices. Sweet potatoes. Quinoa. Red skin potatoes. Old Fashioned Oatmeal. Ezekial English Muffins. Ezekial Cereal. Hummus. Lentils. Cereal (whole grain), wheaties,cheerios,all bran, shredded wheat,total. Black beans. Bran Muffins. Whole wheat pancakes. Whole wheat pita. Wheat berries. Healthy Fats. Avocado’s. Canola Oil. Flaxseed Oil. Olive Oil. Olives. Unsalted Almonds. Unsalted Walnuts. Fruits. Apples. Apricots. Bananas. Canteloupe. Cherries. Fresh squeezed orange juice. Grapes. Kiwi. Blue berries, Black berries, strawberries, raspberries,cranberries. Vegetables Asparagus. Beets. Bok Choy. Broccoli. Brussel Sprouts. Cabbage. Cauliflower. Collard Greens. Cucumber. Kale. Romaine Lettuce. Spinach Lettuce. Peppers. Squash. Tomatoes. Onions. Garlic. Scallions. Snacks. Turkey Jerky. Soy nuts. Protein powder. Fruit sorbet (limited)Dairy Products ( not for 3. Calorie Countdown milk. Organic skim milk. Low sugar soy milkstring cheesegoat cheese semi soft. Fage Greek 0% yogurt. Keto Food List & Printable Keto Grocery List . If you scroll down to the bottom you will find links to purchase some keto food products that you may have a hard time finding in your local grocery store. When I first started keto I had a hard time figuring out what I could and couldn’t eat, which is why I decided to create this huge list for you! Today I am sharing the ultimate Keto Food List with a FREE Printable Keto Grocery List. These foods will be a huge part of your new LCHF (low carb high fat) lifestyle. Before you change the way you eat, you have to modify the way you look at food. Most of the foods we’ve been told are bad for us, are good. Of course, many of the foods we’ve been told are good for us (or are better options) are bad. Make sure you understand the basics behind the keto diet before you begin. That’s the only way you will be successful in making this a lifestyle change, and not just another failed attempt at weight loss. Note: Scroll down to the bottom of this post to see the different foods I recommend. There are certain spices, and seasonings that are keto- friendly and 0 carbs and I linked to them in this list to make it easier for you. If you have questions, feel free to comment below, email me or check out my Keto Diet Frequently Asked Questions to see if I have already answered the question for someone else. Keto Food List Printable: Keto Food List: This diet is perfect for everyone, but it is not a one- size- fits- all kind of plan. You can’t simply add the foods to your cart go home and eat all you like. You have to know your goals, macros. Thankfully, we can help you with all of that. This list was created to give you a starting point, but only you know what will work for you. If you have insulin resistance, you should wait until you reach your goals to incorporate fruits. If you eat 5. 0 grams of carbs a day and are in maintenance mode, you can eat more than the person who is in induction. Please be thoughtful when commenting, especially on other people’s questions or comments. We are all in a different place, and we should be helping each other succeed. Keto Food List: Veggies. When starting the Keto Diet you need to love your veggies. If you don’t already love vegetables, now is the time to train yourself. Thankfully, these diets promote high- fat content and fat + veggies = yummy! If I am facing down a veggie I don’t particularly care for I saute it in bacon grease or coconut oil. You need to get all of the vitamins you possibly can so make it a point to eat your veggies with every single meal! Seriously, don’t skip out on the veggies!! With that in mind, it’s important to remember that fruits should be eaten in small quantities, and with caution. If weight loss is your goal a weekend fruit binge can derail your weight loss, push you out of ketosis, and revive your cravings for sweets. When I first started my keto experience I didn’t much fruit. I would occasionally have one strawberry or 1/4 cup of frozen fruit, but I kept it to a minimum. Now, the good news is that fruit sugar is different than white sugar. First of all fruit has fiber in it. Unlike eating white sugar which goes straight into the blood stream and is combated with insulin spikes, the fiber in fruit is harder to digest, so it doesn’t cause your body to react in the same way. So a little fruit can be a good thing. My suggestion is to start with the lowest carb/sugar fruits and see how your respond. If you start gaining weight or notice that you are craving sweets again, simply cut back and try something else. Once you reach your goal weight, you will have more freedom in this area. Keto Fruits: Apples. Apricot. Avocado. Bananas. Blackberries. Blueberries. Cherries. Cranberries (fresh)Dates. Figs. Grapes. Grapefruit. Guava. Kiwi. Lemons. Limes. Mango. Melons. Nectarines. Olives. Oranges. Papaya. Passion Fruit. Peaches. Pears. Pineapples. Plums. Pomegranates. Raspberry. Rhubarb. Strawberries. Tangerines. Tomatoes (all varieties)Keto Food List: Dairy. Dairy on a keto diet can be great unless you have a sensitivity to dairy. During this process, you will learn a lot about how your body responds to different foods. You may learn that carbs made you moody, bloated, or a number of other things. You may also learn that the same applies to dairy. The only way you can know how you respond to dairy is by slowly adding it to your meals. If you eat dairy and don’t notice any issues, you will probably be okay using dairy as a great source of fat. If however, you find that after eating yogurt or cheese you feel bloated, have cramps, get diarrhea or start vomiting, you will want to eliminate dairy until you figure out the cause. In some cases, people who were previously lactose intolerant have been able to add dairy into their diets after eliminating carbs, so you just never know. Food allergies are a tricky thing. Assuming all is well for you in the dairy department, these are the keto friendly dairy foods you can enjoy. Common sense, am I right? When it comes to meat, there’s not much to avoid. You should always make sure to purchase meat with fat and void lean cuts, as this will not help you lose weight. Remember fat is your friend. Fat is needed so your body has fat to burn and not sugar. When you are on a low carb diet, you are not fueling your body with sugar, so make sure you eat plenty of fat. If you don’t have fat to burn, your body will start burning glucose (even if you have fat stores). Your body needs to know that it never has to worry about not having enough fat. Keto Meats: Beef. Organic processed meats are quick and easy, but they also cost more than cooking, so it’s up to you. Also, be sure to save bacon grease for cooking other foods. I use bacon grease when I fry veggies (if I need extra fat) and chicken and it tastes great! Avoid sauces unless you are using low carb meat sauces or dips. Meats are typically very low in carbs, but always check for sugar content, read the ingredients, and as always know what you are putting into your body. Eventually, these things will be second nature. Keto Food List: Poultry. Before I went into ketosis and before I cared anything about keto meals chicken was a staple in our home. While I do love all things chicken, I have found that going the boneless skinless route can sometimes get old, boring, and you lose some of the fat. Remember that you don’t have to choose lean meats anymore. Of course, but you need to try to dress it up with fat anytime you can. This low carb poultry list isn’t exhaustive, but I think. Even if you fry them, do not use flour or bread crumbs. Go organic when possible, and if you can grow your own, that’s even better! While we focus on low carb foods, it’s important to remember that antibiotics and growth hormones don’t just affect our foods, they transfer to our bodies as well. If you plan to stuff your poultry, do so with veggies and cheese! Keto Poultry: Chicken: Canned Chicken (read labels)Chicken Thighs. Chicken Wings. Chicken Breasts. Chicken Legs. Chicken Tenders. Whole Chicken. Cornish Hens. Chicken Eggs. Duck. Eggs & Meat. Goose. Eggs & Meat. Pheasant. Quail. Eggs & Meat. Turkey: Turkey Legs. Turkey Ground. Whole Turkey. Turkey Breast. Watch for nitrates: . Organic processed meats are quick and easy, but they also cost more, so it’s up to you. Also, be sure to save chicken broth. Feel free to cook your poultry in bacon grease to add additional fat. I try to use low carb herbs and seasonings on all of my poultry; it may seem like a lot of work to figure these things out, but trust me, you’ll get the hang of it in no time. Keto Food List. While fish and seafood can be a great choice when dining out, make sure you order with no breading and try to find out exactly what they use to cook and season them. Did you know that black pepper has carbohydrates? It does indeed, which is why it is so important to make sure you know what’s being added to it. Some shellfish like oysters and mussels contain some carbohydrates so take that into consideration when eating out. The easiest thing to do is PLAN. Before you go out, find the restaurant’s menu and nutrition info if possible (if not just read the menu carefully and don’t be afraid to ask questions). This is just another reason to make sure you are using My Fitness Pal to calculate your meals, and if you have the app, you can add them while you wait for your food! Keto Seafood. Some restaurants may serve sushi without the rice (on cucumbers or in other creative ways) so be careful with sushi. Keto Food List: Everything Else. Okay, so you’ve seen all of the meats, poultry, seafood, fruits, and veggies that you can eat. Now it’s time to get to everything else. I have tried to add everything I can think of to this list, but I am sure I will miss some things. Please feel free to email me or add a comment if you notice that I missed something on this list. After reading the lists above, you are probably wondering what you can do with all of those foods. This list will help you season, sweeten, and flavor your meals. So check out this list of everything else you can eat when living a low carb keto lifestyle. Try to go organic if possible and avoid preservatives. Blue Cheese. Ranch. Italian. Lemon Juice. Lime Juice. Salsa (again read labels)Keto Sweeteners: Liquid Stevia! They are free of sugar, GMO’s, MSG, and Carbs! They also sell Taco Seasoning! You can shop Flavor God Seasoning here. Cooking & Baking: Coconut Flour. Coconut Flakes. Almond Flour / Meal. Flax Meal. Flax Seeds. Chia Seeds. Cocoa Powder. Looking for snacks? Check out my Ketosis Snacks List and FREE Printable Snack List~ This post contains affiliate links to help you find the products we use. Day- Off Diet Tune- In Calendar . Oz Show. Get the lastest on the Day- Off Diet by watching The Dr. The schedule below will help you stay on track, while giving you expert advice, strategies, recipes, and lots more. Download the complete plan here and find more information on the Day- Off Diet. January 4, 2. 01. The Day- Off Diet Kicks Off: The Only Plan You Need for Weight Loss. January 5, 2. 01. The Day- Off Diet: The One Exercise to Jump- Start Your Weight Loss. January 6, 2. 01. Surprising Reasons the Scale Isn't Budging and How to Fix It Fast; and Chris Powell Answers Your Most Popular Diet Questions. January 1. 3, 2. 01. Hungry Girl's 1. 0 Power Protein Meals. January 1. 5, 2. 01. Small Changes That Add Up to Big Weight Loss and the Delicious Secret to Jenna Wolfe's.
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