Thursday, September 28, 2006

Low Carb/South Beach Diet Information and Resources on Kalyn's Kitchen

I started Kalyn's Kitchen in 2005 after I'd lost over 40 pounds on The South Beach Diet.  Through the years, my personal way of eating has evolved a little from the original South Beach plan, but I still practice carb-conscious eating and consider South Beach a healthy way to eat.  My goal is for this site to be a resource for anyone who's following South Beach or other healthy Low-Carb eating plans, and this page has links to posts and resources that may be helpful.

How the South Beach Diet Changed My Life
If you want to see what I looked like before I discovered the South Beach Diet, here's more about me from an article that appeared in Woman's World Magazine.

If You're Considering the South Beach Diet, read the book:
From Kalyn: Getting Started on the South Beach Diet
Buy the South Beach Diet Book
The South Beach Diet Supercharged has more extensive food lists than the earlier editions.

South Beach Phase One Recipe Round-Ups:
For over five years I posted South Beach Diet Phase One Monthly Recipe Round-ups.  These round-ups are a good source for South Beach friendly recipes from Kalyn's Kitchen and other blogs.

Deliciously Healthy Low-Carb Recipe Round-Ups:
In 2014 I started doing Deliciously Healthy Low-Carb Recipes Round-Ups. The new format focuses on recipes that are always Low-Carb, Grain-Free and Gluten-Free; many featured recipes are South Beach Phase One, Paleo, or Whole 30.

Find Recipes by Diet Type:
You can sort recipes by the following diet types:
Low Carb (The lowest carb recipes on the site.)
Phase One Fridays (Featured SBD Phase One Recipes)
Can be Paleo (Dairy-Free and Grain-Free recipes that are Paleo or Whole 30 or can be with correct ingredients.)
Gluten Free (Gluten-Free recipes)
Meatless (Both Vegetarian and Vegan)

Help for South Beach Phase One:
There's an Index of South Beach Diet Phase One Recipes on Kalyn's Kitchen.

SBD / Low-Carb Holiday Recipes:
There's an index of South Beach Diet / Carb-Conscious Holiday Recipes

Other Phase One Recipe Round-Ups:
Twenty Favorite Slow Cooker Recipes for The South Beach Diet Phase One 

Five Favorite South Beach Diet Phase One Breakfasts

Ten Favorite Phase One Soups to Help You Get Through December!

Five Favorite Phase One Soups

Three Months of Daily Phase One Recipes:
I posted a month of Daily Phase One recipes in January 2012, January 2013, and January 2014.

More South Beach Diet Thoughts from Kalyn:
From Kalyn: Top Ten Reasons I Love the South Beach Diet

Kalyn's Top Ten Favorite South Beach Diet Snacks

Kalyn's Perfect South Beach Breakfast: Egg Muffins

An Alternative to Eggs for Breakfast: Peanut Butter Oatmeal

Choosing the Right Bread for the South Beach Diet (Phase 2 or 3)

Why Kalyn Recommends Uncle Ben's Converted Rice

Choosing the Right Bread for the South Beach Diet 

Eating Steak on the South Beach Diet

My South Beach Story Featured Elsewhere:
Half Size Me interviews Kalyn about her weight loss journey.

Kalyn's Kitchen Featured in Woman's World Magazine

Kalyn's Diet Success Featured on Weight Loss Tips
A Success Story with the South Beach Diet from SlimKicker

Kalyn is picked as a BizyMom's Top Blogger and interviewed about the South Beach Diet. posts Ten Food Blogs to Inspire You if You're Trying to Lose Weight.

Kalyn is featured in 5 Bloggers' Weight Loss Success Stories on FoodieCrush.

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Posts may include links to my affiliate account at, and this blog earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!

More to Chew On:


  1. Thank you so much for all these wonderful recipes. I`ve been meaning to start South Beach since New Years Day but wasn`t very motivated. Then I found this website with all these AMAZING recipes and now I`m super excited to try them. I have all my meals mapped out for the next two weeks. Thank you again!

  2. I'm the same as above. As a guy it's not easy to convince myself to start eating well. In my mid 30s and my wife and I decided let's TRY a diet. We're in phase 1 and running out of meal options. Then I googled and found this site and guess what, I could eat this stuff no problem. I have to change my relationship with food and not think of stuffing myself at every meal. Thanks Kalyn for your excellent blog :)

  3. Thanks Jake. Glad you are enjoying the food!

  4. I just started South Beach 2 weeks ago. My mother bought the book years ago and I never bothered to look at it. Now that I just had my second child and turning 32 soon, I finally decided to do something about my weight. I was trying to stay motivated, but getting tired of the same ole foods until of course I came across your website. I LOVE IT! Thank so SO much for all these great recipes. Now I'm even more motivated and excited. Thank you! =)

  5. LL, wishing you all the best with your weight loss program. So happy my blog is helpful for you.

  6. Kalyn,

    I know there are no portion size limits for meat and fish, but is that to be taken literal? Can i eat a whole steak, whole salmon filet, more than one chicken breast, etc if i am still hungry? I load up on veggies too, but still might want some more protein.
    Same with salads too. Can i make a nice big salad with SB friendly toppings and eat the whole thing?

    Rebecca B.

  7. I would adjust your portion sizes for everything based on whether you're still losing weight. If you are, eat as much as you'd like of the allowed foods.

  8. Can I have whitefish salad on phase 1?

  9. Today is my 1st day on South Beach. I have such a sweet tooth and I found your almond coconut cookie w/ splenda.


  10. Hi Kalyn. Just wanted to let you know how helpful your section on South Beach has been. Both my boyfriend and I are a bit overweight, and he has cholesterol problems too. He wasn't keen on "dieting," but I managed to convince him to give SB a try, as I had a lot of success with it a few years ago. I happened upon your site one day and sent him the link, and that night when I got home all he could talk about was the great sounding recipes you have that he wants to try! LOL. We've made a few so far and like them all. We started SB just over a week ago and he's already lost 9 pounds and I've lost 4. :-)

  11. Patty, that's great. So glad the blog has been helpful.

  12. I live in India n I m trying to lose weight... Your recipes are very helpful....I just love your recipes...they are so simple n easy...most of all I like that you put pictures of every recipes, which really helps a lot ...I love you... You did a great job are really helping so many people...keep it up....god bless you... :-)

  13. hi there

    i love rice..can you tell me a good substitute to use in phase one?

    Thank You

    And AMAZING blog

  14. Thanks Kimmy. The only thing that comes to mind is "cauliflower rice." I have a recipe for cauliflower rice with Sumac but you could also make it more plain.

  15. I tried baking the peanut butter cookies and sad to say that they came out dry.
    What did I do wrong?

    1. Rosa I am sorry to hear that, but without seeing what you did and what ingredients you used, there's no way for me to know what went wrong.

  16. Which baking soda do you recommend?

    1. I just use Arm and Hammer Baking Soda from the grocery store, nothing special.

  17. Could you please explain how your personal way of eating has evolved and what you do follow? I have done many diets starting with Weight Watchers, I lost a lot of weight doing it, but a lot of muscle and hair loss too. So I switched to Atkins and grew tired of the limits. Then on to Carb Cycling which I am currently doing. I found you somehow, and I wonder you say you have only stuck to this diet. Could you explain what you do stick with currently? I would greatly appreciate knowing what you have found to be a new way of life. I need to find the same. Thanks in advance, and for your site. Alison

    1. Alison I don't have time to go into a long reply about this, but I'll share a few things. First, I've been writing the blog for 10 years, and during that time I've gone from a very strict South Beach approach to more of a carb-conscious way of eating that includes a little more whole grains, a little more saturated fat, and probably more treats (although I try!) I haven't stuck with it 100%, in fact at different times on the blog I've talked about gaining weight and going back to a stricter Phase One eating plan for a while.

      In general I still like the South Beach approach better than most other low-carb plans, partly because if the way they allow dried beans and other "good carbs." Where I don't think South Beach has kept up with the diet research is their insistence on low-fat dairy and limits on saturated fat. Not that I want to eat things drenched in butter or high-fat foods all the time, but for me personally the South Beach approach is not realistic and I'm no longer convinced it's the healthiest.

      But what I believe most is that the only successful diet is one that fits your personal eating preferences. That's one reason I've never tried to create menus with my recipes or give much diet advice.

      Good luck!

    2. Thanks for your time. If I did a diet with my personal eating preferences I would be 65 pounds heavier and eating big bowls of pasta! Alison

    3. Alison, that's not what I mean of course. I mean that any eating plan that helps you lose weight is not going to work unless it includes foods you enjoy. For example, I could never do weight watchers because I love cheese, olive oil, etc. So any plan that works for me has to permit those things.


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