Hey Guys so i am doing carb depletion and am doing this for two weeks its phase one of the south beach diet. i have had amazing results from it and i think that yall will too if u stick to it. i normally drop a lot fo weight really quick on it.. good luck. below is a list of the foods of southbeach if u wanna do it there is a list of does and dont's and also how to break down your food for the day for the next two weeks in two weeks i will post phase two...

Foods to Enjoy
Boiled Ham
Canadian Bacon
Canola Oil
Chicken Breasts (skinless)
Cheese (fat-free or low-fat - American, Cheddar, cottage, cream substitute, feta)
Cornish Game Hen
Eggs (whole)
Fish (all types)
Green Vegetables
Lunchmeat (lean)
Peanut Butter
Peanuts
Pecans
Pistachio Nuts
Olive Oil
Seasoning/Spices (broth, butter sprays, pepper, anything containing no sugar)
Shellfish
Sirloin
Sweets * (chocolate powder, cocoa powder (baking type), hard candy, sugar substitute (sugar-free)
Tenderloin
Tofu
Turkey Bacon
Veal
Vegetables (artichokes, asparagus, beans, broccoli, cauliflower, celery, cucumbers, eggplant, legumes, lettuce, mushrooms, spinach, tomatoes, zucchini)
* No more than 75 calories per day

you can follow this more detailed list here:


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
LAMB (Remove all visible fat)
Center Cut
Chop
Loin
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
EGGS
The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute if desired.
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
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 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
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
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
Grape seed
Safflower
Soybean
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
TOPPINGS & SAUCES use 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
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)
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)


Foods to Avoid
Alcohol *
Baked Goods **
Beef (brisket, liver, rib steaks, fatty cuts)
Bread **
Breast of Veal
Cereal (all kinds) **
Cheese (full fat, brie, edam)
Crackers **
Fruit
Fruit Juice
Honey-Baked Ham
Ice Cream
Matzo **
Milk (whole, low-fat)
Oatmeal **
Pasta **
Pastries **
Poultry (chicken wings, legs, thighs, wings, duck, goose, poultry products)
Soy
Vegetables (barley, beets, black-eyed peas, carrots, corn, pinto beans, sweet potatoes, white potatoes, yams)
Yogurt
* Includes beer, hard alcohol, wine (wine will be introduced in Phase 2 in moderation)
** Includes all starchy foods

more detailed once again here is a list of what to avoid.


VEGETABLES
Beets
Carrots
Corn
Potatoes, white
Potatoes, sweet
Yams BEEF
Brisket
Liver
Other fatty cuts
Rib steaks
POULTRY
Chicken, wings and legs
Duck
Goose
Poultry products, processed
PORK
Honey-baked ham
VEAL
Breast
FRUIT Avoid ALL fruits and fruit juices in Phase 1, including:
Apples
Apricots
Berries
Cantaloupe
Grapefruit
Peaches
Pears
CHEESE
Brie
Edam
Non-reduced fat

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
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
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 1 Guidelines for meals




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.


alright with all this info let the games begin!!!!!!!!!