西海岸减肥法 共分三阶段

西海岸减肥法 第一阶段 饮食参照表


第一阶段

早餐

蛋白质: 数量不限. 参照推荐食品表
蔬菜类: 至少 1/2 杯 参照推荐食品表
水果: 禁
淀粉类: 禁
奶制品: 禁
脂肪: 1 茶勺 蛋黄酱 或 油 （可选） 参照推荐食品表

午餐

蛋白质: 数量不限. 参照推荐食品表
蔬菜类: 至少 2 杯 参照推荐食品表
水果: 禁
淀粉类: 禁
奶制品: 禁
脂肪: 1 茶勺 蛋黄酱 或 油 （可选） 参照推荐食品表

晚餐

蛋白质: 数量不限. 参照推荐食品表
蔬菜类: 至少 2 杯 参照推荐食品表
水果: 禁
淀粉类: 禁
奶制品: 禁
脂肪: 1 茶勺 蛋黄酱 或 油 （可选） 参照推荐食品表

加餐
加餐在这个阶段是必需的。请从蛋白质或蔬菜表里选择，或从脂肪表里选择果仁类。



截断一 推荐食品列表

蛋白质
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

代肉制品 (大豆制品)
Bacon - Limit to 2 slices per day
Burger - Chicken Patties & Nuggets - Hot Dogs - 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

猪肉
Boiled ham
Canadian bacon
Loin
Tenderloin

禽类 (去皮)
Cornish hen
Turkey bacon (2 slices per day)
Turkey and chicken breast

海鲜
All types of fish and shellfish

豆腐
Use soft, low-fat or lite varieties

小牛肉
Chop
Cutlet, leg
Top round

被选蔬菜 (包括豆类)
(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

可选脂肪 (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

其他被选脂肪:
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
佐料和调味品
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)

辣酱
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)

乳制品
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