I need to lose weight. I’m currently about 15 pounds over my normal, comfortable weight and I need to lose these extra pounds fast. Why? For one, my back cannot carry the extra weight because of my scoliosis. When I’m heavier than usual, I get backaches and leg cramps at the end of the day. For another, because of my recent commitment to NOT buy new jeans this year, I really have to fit into my existing ones. Which are all under Size 29! I was Size 27-28 when I bought them. So it’s a miracle, really, that I can still fit into them. But sometimes, I have to release the top button of my jeans to accommodate the fat, especially after a particularly yummy meal. Oh the horror!
So anyway, I’ve decided to go on South Beach Diet or SBD again (which, by the way, has not failed me so far). For me, SBD works very well and fast! I will not get into the science behind SBD but I will tell you this: if done correctly and religiously, it can take away 10-15 pounds. Gaining the weight back is a question of self-discipline and proper maintenance (which, obviously, I have an issue with 🙂 )
SBD has 3 phases: Phase 1 restricts the intake of ALL forms of starch, dairy and alcohol. Phase 2 basically re-introduces starch and Phase 3 is the maintenance phase. I’m currently on my second day of Phase 1 and as expected, all I can think about is carbs, especially during merienda time! It’s simply torture so I just distract myself with work.
So far, the most difficult part of SBD is looking for a meal plan suited to Filipinos, especially since we generally subsist on rice, bread and kakanin. So I’ve come up with a meal plan for Phase 1 (the most difficult part). I’m sharing with you the first seven days. Note that this is not strictly SBD since I still allow onions and palm oil. I will report on my progress from time to time and if you want to join me, let me know! It’s always fun to do stuff with friends.
Day 1
Breakfast: Mushroom and Bacon Omelette
Snacks: a handful of Peanuts
Lunch: Roast Chicken, Lettuce and Cucumber salad with Japanese mayonaise
Snacks: 1 wedge of cream cheese
Dinner: Igado (liver and pork in soy sauce and vinegar)
Day 2
Breakfast: 1 Soft boiled egg with pepper and soy sauce
Snacks: Pistachio nuts
Lunch: Grilled Porkchop with Sauteed Cabbage
Snacks: 2 tablespoon peanut butter (unsweetened)
Dinner: Roast Chicken and Lettuce and Cucumber salad with Italian dressing
Day 3
Breakfast: Embutido and tomatoes
Snacks: Peanuts
Lunch: Tinolang Manok
Snacks: Singkamas
Dinner: Fried Cream Dory and Baguio beans sauteed in butter
Day 4
Breakfast: Tuna and Egg Salad with Lettuce
Snacks: Singkamas
Lunch: Pork Sinigang
Snacks: Peanut Butter
Dinner: Chicken and Pork Adobo with Ginisang Ampalaya
Day 5
Breakfast: Natural Yogurt
Snacks: 1 wedge Cream Cheese
Lunch: Grilled Rosemary Chicken
Snacks: Peanuts
Dinner: Pritong Tilapia and Sauteed Bean Sprouts
Day 6
Breakfast: Tuna Omelette
Snacks: Pistachio nuts or almonds
Lunch: Porkchop and Ginisang Munggo
Snacks: Singkamas
Dinner: Chicken Brocolli
Day 7
Breakfast: Mushroom and Cheese Omelette
Snacks: Peanut Butter
Lunch: Sinigang na Bangus
Snacks: 2 slices of cheese
Dinner: Pritong Galunggong and Ginisang Sayote
Notes for Phase 1:
For sudden cravings, stock up on Laughing Cow Cream Cheese, Growers Pistachio nuts and almonds, Happy Peanuts and peanut butter.
Do not eat rice or any form of carbs and fruits.
Do not drink alcohol.
Avoid sodas. But if you must, get the sugar-free kind.
You can eat desserts as long as it’s starch and sugar-free.
See the Phase 2 Menu of the Pinoy South Beach Diet here.
Food for Thought
“I went on the South Beach Diet for it. I trained for six days a week, two-and-a-half hours a day. I was determined to look good in those shorts.”
– Jessica Simpson on how she prepared for her role as Daisy in “The Dukes of Hazzard”
adoseofsimple.com 
i can relate with needing to lose 15 pounds! 😦
I know, right?! It gets difficult to lose weight with age. Buti ka, bata ka pa.:)
so true! the moment i hit 30 parang biglang lumaki ang mga parte parte ng katawan ko. 😮
and i really appreciate it but i’m not that much younger than you naman, haha!
hay naku, exactly. when i turned 30, goodbye 100 lbs! about your age, hahaha. that’s a compliment.:)
So you akso have a blog on how to cook the dishes posted? Thanks much! 🙂
Hi Mari. Unfortunately, no. 😦 I do hope I’d have the time to post the recipes soon. 🙂
kailangan ko din yan! ishare yan.. iinterview-hin kita tom ha?:) sana makaya ko at makatulong yan sa katakawan ko..hehehehe
Nakows Jups, mas tatakaw ka sa diet na ito. hehe Ang kailangan mong bunuin ay self-control!
I want to travel back in time. To be with you. I love you so much Jups Velasco
im on my 5th day of SBD phase1..before i started,i read a lot first..and now i made it,i hope i can really make it..im 31 yrs old and a mother of 3 kids…
Hi Maria! Good for you! SBD Phase 1 is NEVER easy. The afternoon cravings for carbs are the worst! Good luck! Looks like you’re very determined.:)
Did this work?
Hi Christianne,
Yup! I am on Phase 1 since Friday last week and already, I lost 3 lbs.:)
Do I have to measure what I eat? ie, with tinolang manok, how many servings can I have? Thanks for the sample meal plan 🙂
Hi Sara,
There’s really no limit to the amount of protein and vegetables you can eat since you will be taking out the carbs from your diet. I eat as much tinola sa I want.:)
hellow ate im at day 3 of phase1 its so hard because i dont now what to eat?
I know the feeling. Just hang in there. Follow the meal plan above for now. Then read up. There’s a lot of suggestions / meal plans that can be found on the internet.:)
That diet will be good for a week? Or should be done like a month? I want to lose weight yet i dont know how to do a meal pls help! Pls? Thank you!! Can you give me some advice? Tia!
Hi Aica, it should be done 2 weeks per phase. So there are 3 phases so 6 weeks in total. 🙂
hi, I am currently breastfeeding. I would like to know if southbeach diet is safe for me and my baby.
Hi Ashley. I suppose so. BUT I’m not really an expert on southbeach diet.:) It’s best to consult your doctor. Thanks for the visit!
Does the pinoy sbd requires exercise? I can’t do exercise because I have a busy schedule at work.
hi, where were you able to buy cream cheese? I’ve been looking for it and can’t find any 😦
Hi you can find cream cheese in most supermarkets. 🙂
Thank you for this! This is exactly what i was looking for!
I’d like to confirm…no rice on this diet meals?
Yup, no rice or any form of carbohydrates. 🙂
Pansin ko lang more on peanuts cya… Okay lang ba eto kng may history k ng uric acid….
Hi pansin ko lang more on peanuts cya… Okay lang ba to kung may history ka ng uric acid?
In that case, I highly recommend that you remove the peanuts from this diet and opt for other good sources of fat (olive oil is okay). Pantawid gutom ang peanuts, actually, but you can substitute other nuts with less uric acid content.
Hi, 17 years old po ako and I want to try your diet meal plan.
But pwede po bang palitan ng oatmeal ang breakfast?
Hello. Can i add up 1cup brown rice for my lunch and dinner?? Instead of white rice??
Wala b tlga rice ito? Or meron nmn pero palm size lng..? Tsaka other alternative na mga fuds na can afford po. 🙂 thanks!
what do i have to eat on phase 3 for the maintenance? I am having difficulty on planning my meals 😦
Hello po, do you have recipes po? and how much of it should be eaten? 🙂
Hi ate if hindi pwedeng kumain ng rice pwedeng bawas lang ng rice? Like half rice lang? Im eating mg lunch at school kasi sooo yun. My class is from 8am to 6pm 😦 pwede ba yun or nahh?
Nice! Bagong idea para sa pagkain, may tanong lang po ako? Yung lunch & dinner po wla tlga syang rice, how much or dami pwdeng kainin dun? TIA 😀
Hi so for lunch ulam lang? Without rice?
Hi. Thanks for this but I’m confused. This is supposed to be NO DAIRY right? But why does it has cheese on your meal plan?
i want to try this diet plan. can you please post phase 3? thanks.
hi po, i just want to ask how many pounds did you lose after doing phases 1 and 2? and is it ok if the peanut butter is reduced fat lang? wala po kasi ako makitang unsweetened.
also, is instant coffee not allowed in phase 1? i am in my 2nd day of the plan and i drank a cup because i was feeling too sleepy. thnk you!
Hi, can i also get the phase 2 and 3 of this? Thanks