正文
西海岸減肥法 第一階段 飲食參照表
第一階段
早餐
蛋白質: 數量不限. 參照推薦食品表
蔬菜類: 至少 1/2 杯 參照推薦食品表
水果: 禁
澱粉類: 禁
奶製品: 禁
脂肪: 1 茶勺 蛋黃醬 或 油 （可選） 參照推薦食品表
午餐
蛋白質: 數量不限. 參照推薦食品表
蔬菜類: 至少 2 杯 參照推薦食品表
水果: 禁
澱粉類: 禁
奶製品: 禁
脂肪: 1 茶勺 蛋黃醬 或 油 （可選） 參照推薦食品表
晚餐
蛋白質: 數量不限. 參照推薦食品表
蔬菜類: 至少 2 杯 參照推薦食品表
水果: 禁
澱粉類: 禁
奶製品: 禁
脂肪: 1 茶勺 蛋黃醬 或 油 （可選） 參照推薦食品表
加餐
加餐在這個階段是必需的。請從蛋白質或蔬菜表裏選擇，或從脂肪表裏選擇果仁類。
截斷一 推薦食品列表
蛋白質
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
奶酪 (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
蛋雷
The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute if desired.
羊肉 (Remove all visible fat)
Center Cut
Chop
Loin
午餐肉
Fat-free or low-fat only
代肉製品 (大豆製品)
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
豬肉
Boiled ham
Canadian bacon
Loin
Tenderloin
禽類 (去皮)
Cornish hen
Turkey bacon (2 slices per day)
Turkey and chicken breast
海鮮
All types of fish and shellfish
豆腐
Use soft, low-fat or lite varieties
小牛肉
Chop
Cutlet, leg
Top round
被選蔬菜 (包括豆類)
(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
可選脂肪 (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
Grapeseed
Safflower
Soybean
果仁 (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
其他被選脂肪:
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
佐料和調味品
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)
Use the following toppings and sauces sparingly (check labels for added sugar)
辣醬
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
甜品 (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.
代糖
Acesulfame K
Fructose (needs to be counted as Sweet Treats, Caloric Limit)
Nutrasweet (Equal)
Saccharin (Sweet & Low)
Sucralose (Splenda)
Stevia (Not approved by FDA)
乳製品
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
需要避免的食物!!!
BEEF
Brisket
Liver
Other fatty cuts
Rib steaks
POULTRY
Chicken, wings and legs
Duck
Goose
Poultry products, processed
PORK
Honey-baked ham
VEAL
Breast
CHEESE
Brie
Edam
Nonreduced fat
VEGETABLES
Beets
Carrots
Corn
Potatoes, white
Potatoes, sweet
Yams
FRUIT
Avoid ALL fruits and fruit juices in Phase 1, including:
Apples
Apricots
Berries
Cantaloupe
Grapefruit
Peaches
Pears
第一階段
早餐
蛋白質: 數量不限. 參照推薦食品表
蔬菜類: 至少 1/2 杯 參照推薦食品表
水果: 禁
澱粉類: 禁
奶製品: 禁
脂肪: 1 茶勺 蛋黃醬 或 油 （可選） 參照推薦食品表
午餐
蛋白質: 數量不限. 參照推薦食品表
蔬菜類: 至少 2 杯 參照推薦食品表
水果: 禁
澱粉類: 禁
奶製品: 禁
脂肪: 1 茶勺 蛋黃醬 或 油 （可選） 參照推薦食品表
晚餐
蛋白質: 數量不限. 參照推薦食品表
蔬菜類: 至少 2 杯 參照推薦食品表
水果: 禁
澱粉類: 禁
奶製品: 禁
脂肪: 1 茶勺 蛋黃醬 或 油 （可選） 參照推薦食品表
加餐
加餐在這個階段是必需的。請從蛋白質或蔬菜表裏選擇，或從脂肪表裏選擇果仁類。
截斷一 推薦食品列表
蛋白質
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
奶酪 (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
蛋雷
The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute if desired.
羊肉 (Remove all visible fat)
Center Cut
Chop
Loin
午餐肉
Fat-free or low-fat only
代肉製品 (大豆製品)
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
豬肉
Boiled ham
Canadian bacon
Loin
Tenderloin
禽類 (去皮)
Cornish hen
Turkey bacon (2 slices per day)
Turkey and chicken breast
海鮮
All types of fish and shellfish
豆腐
Use soft, low-fat or lite varieties
小牛肉
Chop
Cutlet, leg
Top round
被選蔬菜 (包括豆類)
(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
可選脂肪 (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
Grapeseed
Safflower
Soybean
果仁 (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
其他被選脂肪:
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
佐料和調味品
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)
Use the following toppings and sauces sparingly (check labels for added sugar)
辣醬
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
甜品 (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.
代糖
Acesulfame K
Fructose (needs to be counted as Sweet Treats, Caloric Limit)
Nutrasweet (Equal)
Saccharin (Sweet & Low)
Sucralose (Splenda)
Stevia (Not approved by FDA)
乳製品
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
需要避免的食物!!!
BEEF
Brisket
Liver
Other fatty cuts
Rib steaks
POULTRY
Chicken, wings and legs
Duck
Goose
Poultry products, processed
PORK
Honey-baked ham
VEAL
Breast
CHEESE
Brie
Edam
Nonreduced fat
VEGETABLES
Beets
Carrots
Corn
Potatoes, white
Potatoes, sweet
Yams
FRUIT
Avoid ALL fruits and fruit juices in Phase 1, including:
Apples
Apricots
Berries
Cantaloupe
Grapefruit
Peaches
Pears
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