The South Beach Diet focuses on phases to bring health to a new, slimmer you. The first phase is the most restrictive and aims to limit the number of carbohydrates that you consume, as well as the amount of sugar. Created by cardiologist Dr. Arthur Agatston, this diet has been around since 2001 and has gained popularity over the years because many people have seen results.
Phase One Guidelines
The first phase of the South Beach Diet lasts for two weeks. During phase one you can eat all the lean protein that you want. In addition, there is a minimum amount of vegetables you must eat, with no maximum. This is not a diet that you will feel hungry on. Instead, it will have you eating differently and will restrict you from eating certain foods.
In phase one, you are required to eat three meals per day, in addition to two snacks, and you can have dessert after dinner. You are able to drink all the coffee and tea you want between meals and are encouraged to drink lots of water throughout the day. No fruits, carbohydrates or dairy products are allowed. Nor can you consume fatty foods or foods containing sugar.
Protein
For breakfast, lunch and dinner you are able to consume as much protein as needed to control hunger. Beef choices can include eye of round, ground beef (90 percent lean or leaner), tenderloin, top loin or top round. Lamb choices include center cut, lamp chop or loin. Pork choices include boiled ham, Canadian bacon, pork loin, and tenderloin. If you are a fan of poultry, choices include Cornish hen, turkey bacon (limited to two slices day) and turkey or chicken breast. You can also enjoy seafood of any type, as well as soft low-fat tofu. You can also eat eggs, and low-fat or nonfat lunch meats.
Vegetables
For vegetables you must eat a minimum of a half cup for breakfast and two cups each for lunch and dinner; there is no maximum amount. Vegetable choices include artichokes, asparagus, green beans, wax beans, black beans, split peas, broccoli, bok choy, cabbage, cauliflower, celery, cucumber, eggplant, lettuce, vegetable juice (6 oz. per day), tomatoes (one per day), onion (half per day), mushrooms, mustard greens, peppers, pickles (dill only), sauerkraut, snow peas, spinach, alfalfa sprouts, squash and zucchini. There are some vegetables that should be avoided; these include beets, carrots, corn, potatoes and yams.
Fats
Optimal fat choices include olive oil and canola oil. Other fat choices include corn oil, soybean oil, avocado, margarine, olives, and salad dressing (with less than 3 grams of sugar). Fat choices are limited to one teaspoon for breakfast and one tablespoon each for lunch and dinner.
Snacks and Treats
Snacks can consist of protein, vegetables or nuts. Nuts can consist of almonds (15), brazil nuts (4), cashews (15), macadamia(8), peanuts (20), pistachios (30), or walnuts (15). Sweet treats for dessert after dinner can include sugar free candy, sugar free fudgsicle, sugar free jello, or sugar free gum. Sweeteners can include sugar substitutes includes NutraSweet, saccharin, and sucralose.
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