What you'll eat: During Phase 1, you'll eat normal- size helpings of meat, chicken, turkey, fish, and shellfish. You'll have plenty of vegetables, eggs, cheese, and nuts. You'll have salads with real olive oil in the dressing.
Nuts also are allowed as a snack in phase 1 of the South Beach Diet. You may have a certain amount of nuts per day, and the diet lists specifics for the type you choose. If you'd like to eat almonds, have a total of 15 dry roasted almonds one day.
Phase 1. This two-week phase is designed to eliminate cravings for foods high in sugar and refined starches to jump-start weight loss. You cut out almost all carbohydrates from your diet, including pasta, rice, bread and fruit. You can't drink fruit juice or any alcohol.
Sweet yet salty, all natural peanut butter is the perfect addition to your snack menu to maintain your Healthy Fat intake.
Cucumbers, bell peppers, asparagus, cauliflower, broccoli and leafy greens are all examples of non-starchy veggies that you can enjoy on any phase of the South Beach Diet.
“Yes” Foods: During Phase 1, lean proteins (fish, beef, chicken, turkey), high-fiber vegetables (artichokes, tomatoes, spinach, bell peppers, broccoli), healthy fats (olive oil, avocado) and low/reduced-fat dairy and cheese products are all allowed.
Mayonnaise
Remember: The South Beach Diet is not a low-fat diet. Your body needs the nutrients and heart-disease-fighting ingredients in Healthy Fats, which is why olive or avocado-oil based mayonnaise is on the approved list.
On the South Beach Diet, cottage cheese counts as a Healthy Fat. Find out some of our favorite ways to eat this delicious cheese and join us in praising the many ways it complements a range of different flavors.
Emphasizing foods that are loaded with fiber and nutrients, the South Beach Diet promises to help you kick your cravings, jump-start your weight loss, and keep those unwanted pounds off -- for life. In the first 2 weeks, Phase 1 of the diet, you can expect to lose between 8 and 13 pounds, Agatston says.
South Beach's most restrictive phase calls for broadly limiting most fruit and grains. Even during the more liberal phase 2, foods like bagels, white bread, cookies, ice cream, honey and jam are still restricted.
Although the South Beach Diet is generally safe and beneficial, it also has a few possible downsides. These include: Risk of ketosis: Ketosis is when your body does not have enough carbohydrates to burn for energy.
In addition to avoiding milk, fruits and starch in Phase 1, also avoid: Vegetables: beets, carrots, corn, white potato, tomato, sweet potato, yams. Alcohol of any kind allowed, including beer and wine.
Q: Can we take protein shakes in South Beach Diet Phase 1? Dr. Agatston: Protein shakes alone can be dangerous. If they are taken to supplement good vegetables, salads, and good oils, they should be fine.
Breakfast Yogurt – 1/2 cup of Greek yogurt, 1 heaping tablespoon of your favorite sugar free jam, 2 Splendas. You cannot have fruit during phase 1, but you *can* have sugar free jams and jellies. Mixed in with Greek yogurt, they add flavor and sweetness and make this an easy addition to the breakfast rotation.
The South Beach Diet in particular had listed bananas as a "food to avoid or eat rarely." "There's no doubt that the strict regimen required by some of these low-carb diets has impacted bananas and other fresh fruits," said Tim Debus, IBA's executive director.
Dr. Agatston: Onions and peas are fine—carrots have a fairly high glycemic index but have a very low calorie density and can be used in moderation. Q: I love roasted vegetables. Are onions and green or red peppers allowed in The South Beach Diet Phase I?
What you'll eat: During Phase 1, you'll eat normal- size helpings of meat, chicken, turkey, fish, and shellfish. You'll have plenty of vegetables, eggs, cheese, and nuts. You'll have salads with real olive oil in the dressing.
Agatston: Fatigue during South Beach Diet Phase I is not uncommon. It can occur due to some fluid loss associated with fat breakdown. Keeping up with fluids before, during, and after exercise is important. It may also be necessary to add some extra salt to your food during this phase to help maintain your fluid volume.
While some experts acknowledged that the South Beach diet can help people lose weight, it's typically only for a short term during the initial phase. Long-term weight loss and management on this diet is challenging largely due to its complexity and potential nutritional deficiencies.
It's important to avoid microwave popcorn as manufacturers often include trans fats or partially hydrogenated oils. Also beware of kettle-cooked popcorn because it's loaded with sugar. If you want to add more flavor to your popcorn, try a drizzle of avocado or olive oil and seasoned salt.
Hot dogs or burgers minus the buns
If you ditch the buns, hot dogs and hamburgers are diet-approved foods to savor during your walk on the boards. Just make sure to choose a quality, lean dog or burger and go simple for the toppings—mustard is a delicious addition, and it's South- Beach-approved.
If you love hummus, the good news is you can still enjoy this Mediterranean-style spread while on Phase 1. However, there are guidelines for you to be aware of. You're likely used to consuming hummus with crackers or flatbread, but those are off-limits during Phase 1.
If the oil has separated, that is also a sign that the condiment is no longer good to eat.
Non-compliant Foods (Phase 1)
Starchy vegetables: During Phase 1 of the South Beach Diet, you should avoid starchy vegetables such as potatoes and sweet potatoes, corn, beets, yams, turnips, and green peas.