THE SOUTH BEACH DIET PLAN

WHAT IS THE SOUTH BEACH DIET?

Most people are sick of trying new diets for one reason – they do not work! What makes the South Beach Diet different is that it teaches a way of life where you rely on the right carbohydrates and fats. This new way of eating allows you to live contently without eating the bad carbohydrates and fats. In contrast, when a person eats bad carbohydrates and fats they feel hungrier, causing them to eat more, which causes weight gain. In exchange for eating right, you become healthier and can enjoy an 8 to 13 pound weight loss in just two weeks!

The Diet was created by Dr. Arthur Agatston, a highly respected cardiologist, to work with your body safely and effectively. This diet works in phases, the first two for a specific timeframe and the third phase for life. With this new approach, you can stop counting calories, stop weighing food portions, and stop feeling as though you are deprived from eating good-tasting and satisfying food! Actually, you will be eating three, normal-size meals but wait, that not all! You will also get two snacks each day and with meal plans that are designed to be flexible, you can enjoy a variety, based on what sounds good to you on any particular day.

Best of all, you will see amazing results in a short amount of time. Your hips, thighs, and stomach will be thinner, the number on the scales will go down, and all those overwhelming food cravings will be gone! Just imagine losing weight while still enjoying many of your favorite foods. With the diet, you can dine on mouth-watering foods like Chicken en Papillote, Shrimp Louis, and even Chocolate Sponge Cake and still lose the weight!

South Beach Diet Phase

There are basically three phases in SB Diet. You eat normal portion sizes In Phase 1, but all carbohydrate are restricted. This is the strictest phase in the diet and will last for two weeks. It emphasizes lean meats, such as chicken, turkey, fish, and shellfish. Low-Glycemic-index vegetables are allowed as well as low-fat cheese, nuts, eggs. Dieters should expect to lose somewhere between 8 to 13 pounds. In Phase 2, some of the banned food are slowly introduced while weight loss continue to around 1-2 pounds per week. You should remain on it until you lost your desired amount of weight. Phase 3 is for maintenance and should be followed for life. Is all about maintaining your desired weight with a healthy balanced diet. Should your weight begin to climb, simply return to Phase 1

South Beach Diet Quick Shopping List - Phase 1

 

Foods Allowed in Phase 1

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 NOT Allowed and to be Avoided in Phase 1

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 2 NEXT MONTH