You cut out almost all carbohydrates from your diet, including pasta, rice, bread and fruit. You can't drink fruit juice or any alcohol. You focus on eating lean protein, such as seafood, skinless poultry, lean beef and soy products.
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.
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.
The diet encourages you to enjoy a dessert, such as a ricotta cheesecake or chilled espresso custard, even in phase 1. Snacks. You can enjoy snacks during the day, too, such as a Muenster cheese and turkey roll-up or roasted chickpeas.
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.
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.
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.
What you'll eat: During Phase 1, you'll eat normal- size helpings of meat, chicken, turkey, fish, and shellfish.
South Beach Diet Definitions:
Beef: eye of round, top round, sirloin (including ground), tenderloin, top loin, top round. Poultry (skinless): cornish hen, turkey bacon (2 slices/day), turkey/chicken breast. Seafood: all types of fish and shellfish. Pork: boiled ham, canadian bacon, tenderloin.
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.
The South Beach Diet emphasizes non-starchy vegetables such as leafy greens, broccoli, bell peppers, tomatoes, asparagus, green beans, and mushrooms. They are packed with nutrients, low in carbs, and high in fiber.
According to Agatston, the diet's creator, the long-term effects of following the South Beach Diet — beyond just losing weight — include lowering your cholesterol, along with your risk of heart attack, stroke, diabetes, and even some cancers.
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.
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.
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.
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.
There's no reason that meat, even beef recipes, can't be part of a heart-healthy diet, but choosing the right cuts is a big part of the South Beach Diet equation. Stick to tasty sirloin and top or bottom round steak, and you won't go wrong. If you have the opportunity, try grass-fed beef.
Foods to avoid
All fresh and frozen fruits are allowed in phase 2 and 3 except dates, figs, pineapple, raisins and watermelon. Start phase 2 with a single serving of fruit a day, working up to a maximum of three servings a day. Butter and coconut oil. Whole milk.
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.
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.