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.
Risks. The South Beach Diet is generally safe if you follow it as outlined in official South Beach Diet books and websites. However, if you severely restrict your carbohydrates, you may experience problems from ketosis.
Health Risks of the South Beach Diet. The diet is a little heavy on fat at the start in phase 1, short on carbs during phases 1 and 2 and low in potassium throughout.
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.
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.
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.
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.
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.
“The paleo diet is based on foods that humans ate during that Paleolithic era, which was about 2.5 million to 10,000 years ago,” says Zumpano. The paleo diet may also be known as the Stone Age diet, the caveman diet or the hunter-gatherer diet.
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.
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!
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.
Choose from protein or vegetable list or eat nuts from fats list. In addition to avoiding milk, fruits and starch in Phase 1, also avoid: Vegetables: beets, carrots, corn, white potato, tomato, sweet potato, yams.
Phase 1 is the strictest and includes: A lot of protein, such as beef, poultry, seafood, eggs, and cheese. Some fats, including canola oil, extra-virgin olive oil, and avocado. Carbs with the lowest glycemic index, including vegetables such as broccoli, tomatoes, spinach, and eggplant.
So, what celebrities are South Beach Diet followers? Nicole Kidman is one, along with Oprah Winfrey, Bill Clinton, Lorna Luft, Bette Midler and Kim Cattrall of “Sex in the City” fame. Each of these individuals claimed great results from adhering to the weight loss plan.
Whole grains and legumes allowed on this diet include quinoa, brown rice, whole grain bread, whole grain pasta, rolled oats, barley, lentils, and kidney beans. They are complex carbohydrates that are rich in fiber, so they stabilise energy levels and promote digestive health.
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.
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.
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.
Sweet Treat: Sugar-Free Dark Chocolate
It also has potassium, phosphorous, zinc and selenium, making it one of our favorite snack ideas. Just watch your serving size and count sugar-free dark chocolate towards your daily Extras on the South Beach Diet.