Pinoy Style South Beach Diet

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”

46 thoughts on “Pinoy Style South Beach Diet

      1. 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!

      2. hay naku, exactly. when i turned 30, goodbye 100 lbs! about your age, hahaha. that’s a compliment.:)

  1. 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 31 yrs old and a mother of 3 kids…

    1. 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.:)

    1. 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.:)

  2. 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!

  3. hi, I am currently breastfeeding. I would like to know if southbeach diet is safe for me and my baby.

    1. 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.

  4. Hi, 17 years old po ako and I want to try your diet meal plan.

    But pwede po bang palitan ng oatmeal ang breakfast?

  5. Wala b tlga rice ito? Or meron nmn pero palm size lng..? Tsaka other alternative na mga fuds na can afford po. 🙂 thanks!

  6. what do i have to eat on phase 3 for the maintenance? I am having difficulty on planning my meals 😦

  7. 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?

  8. 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 😀

  9. 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?

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