Foods to eat during phase 2 include: Foods from phase 1. Whole grains including whole grain bread, whole wheat pasta, brown rice, barley, quinoa.
During Phase 2 and 3, whole-grains (oats, barley, quinoa, wheat pasta, wheat bread), fruit-juices and even alcohol can be reintroduced in moderation. Sweets can be enjoyed during all phases of the diet, though sugar substitutes are recommended. (Sweets should not account for more than 100 calories per day.)
You focus on eating lean protein, such as seafood, skinless poultry, lean beef and soy products. You can also eat high-fiber vegetables, low-fat dairy and foods with healthy, unsaturated fats, including avocados, nuts and seeds.
What you won't eat: For the first 14 days you won't be having any bread, rice, potatoes, pasta, or baked goods. No fruit, even. Before you panic: You'll begin adding those things back into your diet again in two weeks.
artichokes, asparagus, beans and legumes (black beans, butter beans, Garbanzo, kidney, lentils, Lima, Pigeon peas, soy beans, split peas), broccoli, cauliflower, celery, cucumbers, eggplant, greens(collard, turnip, kale), lettuce, mushrooms, onions, parsley, peppers, pickles, radishes, scallions, sea vegetables, snow ...
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.
On the South Beach Diet, you are encouraged to make healthier choices and consume nourishing products. For this reason, there are certain foods that you shoud avoid. Refined carbohydrates: Stay away from white bread, white rice, pasta, sugary cereals, and processed snacks.
Sweet yet salty, all natural peanut butter is the perfect addition to your snack menu to maintain your Healthy Fat intake. Spread two tablespoons across some celery sticks for a little punch of flavorful crunch, and you'll be in peanut butter bliss in no time!
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. (You're welcome!) Remember to watch your serving size, though.
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.
In two separate announcements, the International Banana Association announced that The South Beach Diet will now allow practitioners to add bananas to their regimen during the diet's maintenance phase.
In addition, the South Beach Diet doesn't shy away from some types of carbs: “South Beach in the long run encourages a diet that includes complex carbs — whole grains, beans, lentils, etc.
If you want your extra serving of carbohydrates to be a fruit, it's recommended that you eat it at lunch or dinner rather than at breakfast. If you want your extra carbohydrate to be a whole grain, you might start with high-fiber, low-carb breakfast cereal or oatmeal. After this, you can add a second carbohydrate.
A grain-free diet typically means cutting out or finding alternative versions of many favorite foods like bread, pasta, muesli, oatmeal, rice cakes, cereals, pastries and cookies. Pseudocereals, such as quinoa, amaranth and buckwheat, are permitted, though in small portions.
Make all of your grains whole grains and don't be afraid to switch it up—try quinoa, brown rice, bulgar or faro. Look for cereals with at least 5 grams of fiber per serving and breads and crackers with at least 3 grams of fiber per serving.
Healthy lunch meat
Choose lean, lower-fat lunch meat that's South Beach Diet approved such as roast beef or smoked turkey to make your sandwich.
Healthy fats, lean protein, non-starchy vegetables, and low-sugar fruits are the primary ingredients in the South Beach diet. Dairy products are also included, though these must be limited to two cups per day. Greek yogurt is a good source of both dairy and protein.
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.
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.
On the South Beach Diet, we classify string cheese as a Healthy Fat: A better-for-you-fat without excess sodium, calories and added sugar. It takes longer for our bodies to digest Healthy Fats, so we feel full longer.
This diet educates clients about different types of fat promoting the consumption of healthy fats such as monounsaturated fats from olive oil, avocado, some nuts, and omega-3 fatty acids from fish.
Foods to eat during phase 2 include: Foods from phase 1. Whole grains including whole grain bread, whole wheat pasta, brown rice, barley, quinoa.
4. Olives & Olive Oil. Nutrient Power: The monounsaturated fats in whole olives and olive oil help reduce your body's supply of undesirable LDL cholesterol and improve its healthy HDL cholesterol level. Olives and olive oil also feed you antioxidants that soothe inflammation and reduce blood pressure.
Beware the Baked Beans.
Navy beans are an approved food on South Beach Diet but high-sugar content is not. And virtually every baked bean recipe calls for brown sugar, maple syrup, molasses and/or honey, which are all forms of pure sugar. Unless your mom makes the very best baked beans you've ever had, avoid this dish.