Diet details. The South Beach Diet says that its balance of complex carbs, lean protein and healthy fats makes it a nutrient-dense, fiber-rich diet that you can follow for a lifetime of healthy eating. Food sources of complex carbs, or so-called good carbs, include fruit, vegetables, whole grains, beans and legumes.
The South Beach Diet is a nutritious diet plan that offers a wide variety of delicious food and a practical exercise plan -- at least in the Supercharged version. And it relies on proven ways to lose weight: eating smart carbs, healthy fats, lean protein, low-fat dairy, and plenty of fiber to keep hunger at bay.
The Keto diet focuses on high-fat, low-carb intake to induce ketosis, whereas the South Beach diet emphasizes lean proteins, healthy fats, and low-glycemic carbohydrates.
A typical day's menu on the South Beach Diet
Here's a look at what you might eat during a typical day in phase 1 of the South Beach Diet: Breakfast. Breakfast might be an omelet with smoked salmon or baked eggs with spinach and ham, along with a cup of coffee or tea.
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.
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.
Although foods from all categories are allowed in this diet, there are particular foods that are to be avoided during particular phases. Foods to be avoided during phase I of the South Beach Diet include: White potatoes, carrots, beets, corn, yams, turnips, peas, and winter squash. Grains.
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.
“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.
Contrary to several other diets, Weight Watchers does not focus on the calories but simplifies food selection with a points-based system named "SmartPoints", where each food type is assigned a point value calculated according to their nutrient and energy density. A point equals 50 cal.
You'll have plenty of vegetables, eggs, cheese, and nuts. You'll have salads with real olive oil in the dressing. You'll have three balanced meals a day, and it will be your job to eat so that your hunger is satisfied. Nothing undermines a weight-loss plan more than the distressing sensation that you need more food.
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!
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 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.
Ideally, you should also avoid artificially sweetened beverages as they can contribute to bloating and digestive discomfort. Desserts: Refrain from eating cookies, cakes, ice cream, candy, frozen yogurt, and other sugary desserts during Phase 1 of the South Beach Diet.
The Differences
For those following the South Beach Diet, you should still be focusing on a high protein diet, while most strict keto plans are low to moderate protein. According to Harvard Health, meats are typically limited on the Keto Diet because too much protein can prevent ketosis.
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.
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.
Coffee on South Beach Diet
Here at the South Beach Diet, we wholeheartedly approve of coffee on our plan. Just like unsweetened herbal tea, it contains almost no calories or carbs and counts toward your daily fluid intake. On our meal plan, we recommend drinking half of your body weight in ounces of fluid each day.
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.
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.