The South Beach Diet Plan: Five Key Principles*
The South Beach Diet is more than just a diet — it's a lifestyle that’s all about loving the food you eat as you lose weight and improve your health. Unlike other diets that are low-carb or low-fat, the South Beach Diet plan focuses on eating the right carbs and fats, with an emphasis on nutrient-dense and fiber-rich vegetables and fruits, monounsaturated and polyunsaturated fats, whole grains and legumes, lean proteins, and low-fat dairy. Plus, you can eat snacks and dessert on even the strictest Phase of the diet (in fact, it’s recommended!)
Because the South Beach Diet plan
offers such a wide variety of delicious foods and encourages you to eat until you are full, it won’t leave you feeling hungry or deprived. In fact, people who follow it refer to it as “the food lover’s diet” because it’s so flavorful and satisfying.
The South Beach Diet was created by leading preventive cardiologist Arthur Agatston. In addition to healthy eating, regular exercise is an important component of the South Beach Diet plan. In his book The South Beach Diet Supercharged, Dr. Agatston recommends at least 20 minutes of cardio daily (as interval training), plus core-strengthening exercises. As Dr. Agatston notes, people who eat well feel better and exercise better — and vice versa. And by shifting your metabolism into high gear with regular interval exercise, you’ll burn more calories and fat.
The Plan’s Principles at a Glance
Whether you're getting ready to begin Phase 1 of the South Beach Diet or you've been following the plan for a while, truly learning the principles of this lifestyle — and incorporating them into your own meal plans and exercise routines — will help ensure your success. Here are the five key principles of the plan.
1. The doctor-designed South Beach Diet plan focuses on selecting the right carbs (such as high-fiber vegetables and fruits, whole-grains, legumes, and good fats (like those from oily fish, nuts, and extra-virgin olive oil and canola oil).
2. You don't have to count calories, carbohydrates, fat grams, or anything else, or measure out portion sizes. Instead, you'll eat satisfying portions of wholesome foods, like lean proteins, colorful veggies, delicious fruits, healthy fats, and low-fat dairy products.
3. The South Beach Diet is flexible and easily accommodates your individual tastes and needs. You can substitute the suggested meals with other choices that you prefer, develop your own menus with your family's favorite meals using our meal planner and Foods to Enjoy and Avoid list , or using the easy tools available on the South Beach Diet Online.
4. The South Beach Diet is a lifestyle, not a fad diet. This weight-healthy plan teaches you to make healthier eating choices most of the time and encourages regular physical activity — lessons you can use for the long haul.
5. Weight loss is only one of the many benefits of the South Beach Diet. The program has been shown to help lower the risk of heart disease and type 2 diabetes by reducing total and LDL cholesterol, and unhealthy triglycerides (another blood fat), and regulating blood-sugar levels. By adopting this easy to follow lifestyle, you'll be on your way to living a healthier life!
*http://www.southbeachdiet.com/sbd/publicsite/south-beach-diet-plan.aspx
How The South Beach Diet Works*
3 Phases to Success
The South Beach Diet is truly a food lover's diet. It's about living well and loving what you eat. But it's also practical, flexible, easy, and effective.
The South Beach Diet plan is divided into three Phases. Phase 1 lasts two weeks and is designed to eliminate cravings and kick-start weight loss. Phase 2 is intended to produce long-term, steady weight loss. You'll stay in Phase 2 until you reach a healthy weight. Then you'll move to Phase 3, the lifestyle Phase. This is how you'll eat and live 365 days a year — and it's the key to maintaining your new, healthy weight.
Phase 1, the shortest Phase, lasts for just two weeks and is designed to eliminate cravings for sugar and refined starches - and to jump-start your weight loss. The purpose of Phase 1 is to stabilize blood sugar (which minimizes cravings), making it ideal for people who are prediabetic or diabetic, as well as for those who need to lose a lot of weight.
Phase 2 is the long-term weight-loss Phase of the plan. It's also the perfect place to start for those people who have 10 pounds or less to lose, who don't have problems with cravings, who don't have excess belly fat, or who simply want to improve their health.
Phase 3 By now you've adopted the South Beach Diet lifestyle, making smart food choices that fit the way you live. That's what Phase 3 is all about, and it begins once you reach your healthy weight. In Phase 3, you'll continue to follow the principles you learned in Phases 1 and 2, but because it's the lifelong stage of the plan, it includes almost every kind of food and it allows for additional occasional indulgences. It is the key to maintaining a healthy weight for life.
*http://www.southbeachdiet.com/sbd/publicsite/how-it-works/how-it-works.aspx
The South Beach Diet PHASE 1 FOOD LIST AND SAMPLE MENU*
"The South Beach Diet™ is not low-carb or low-fat. Instead, the South Beach Diet™ teaches you to change the balance of food you eat to emphasize health and weight-loss! You'll do away with bad carbs and bad fats, and start eating good fats and good carbs.
What you'll eat: You'll eat normal-size helpings of meat and seafood (like chicken, beef, fish, and shrimp). 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. You'll eat great foods and satisfy your hunger.
The South Beach Diet™ will also help you banish cravings and avoid the sensation that you need more food. You'll be urged to have snacks twice a day. You can have dessert after dinner. You can drink diet soda. You can even eat out!
What you won't eat: For the first 14 days you won't have 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. But for right now, they're off-limits. You also won't eat candy, cake, cookies, ice cream, or sugar for two weeks. Also no beer or alcohol. After this phase, though, you'll be free to drink wine again and eat a wider variety of desserts".. Arthur Agatston, MD
Information for this posting was gleaned from Dr. Agatston's book, his updates and various postings found on the internet. To our knowledge, it contains the latest updates. Our thanks to all! This is a list of food that we can feel free to enjoy as well as foods to avoid. We don't count calories or carbs but we know that they do count so practicing portion control can be key to a happy weight loss. Also portion sizes are not limited unless otherwise specified.
PROTEIN BEEF Lean cuts, such as: Eye of Round, Ground beef:• Extra Lean (96/4)• Lean (92/8)• Sirloin (90/10), Pastrami, lean, Sirloin Steak , Tenderloin, Top Loin, Top Round POULTRY, skinless, Cornish hen, Turkey bacon (2 slices per day) Turkey sausage (low-fat, limit to once per week), Turkey and chicken breast
SEAFOOD All types of fish and shellfish , PORK , Boiled ham, Canadian bacon
Loin ,Tenderloin VEAL Chop ,Cutlet, leg, Top round LAMB (Remove all visible fat), Center Cut Chop Loin LUNCHMEAT Fat-free or low-fat only
MEAT SUBSTITUTES (SOY BASED) Bacon - Limit to 2 slices per day Burger - < 6 gms fat per 2-3 oz portion Chicken Patties & Nuggets - < 6 gms fat per 2-3 oz portion Hot Dogs - < 6 gms fat per 2-3 oz portion Sausage Patties - Limit 1 patty per day Seiten Soy Crumbles - 1/4 cup (2 oz) suggested serving Soy Nuts - 1/4 cup for a protein snack is suggested serving Tempeh 1/4 cup suggested serving Tofu All varieties, 1/2 cup suggested serving Yuba (Bean Curd or Sheet)
CHEESE (FAT-FREE OR LOW-FAT) American Cheddar Cottage cheese, 1-2% or fat-free Cream cheese substitute, dairy-free Feta Mozzarella Parmesan Provolone Ricotta String Swiss EGGS The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute as desired.
MILK/DAIRY (2 -3 cups allowed daily, including yogurt) Low-fat milk (fat-free and 1%) Fat-free 1/2 & 1/2 (less than 2 tablespoons) Low-fat plain soy milk (4 grams of fat or less per serving) 1% or fat-free buttermilk Fat-free plain yogurt
BEANS/LEGUMES (Start with 1/3 - 1/2 cup serving) Adzuki Beans Black Beans Black-eyed peas Broad Beans Butter Beans Cannelloni Beans Chickpeas or Garbanzo Great Northern Beans Italian Beans Kidney Beans Lentils Lima Beans Navy Beans Pigeon Peas Pinto Beans Soy Beans Split Peas White Beans
VEGETABLES (May use fresh, frozen or canned without added sugar) Artichokes Asparagus Broccoli Bok Choy Brussels Sprouts Cabbage Capers
Cauliflower Celery Chayote Chipotle Collard Greens Cucumbers
Eggplant Fennel Green Beans Hearts of palm Jicama Kale Leeks Lettuce (All varieties) Mushrooms (All varieties) Mustard Greens Nopales Okra Onions
Parsley Peppers (All varieties) Pickles - Dill or artificially sweetened
Radicchio Radishes (All varieties) Rhubarb Sauerkraut Scallions Sea Vegetables
Snow peas Spinach Sprouts Squash, Spaghetti Squash, Summer• Yellow• Zucchini
Swiss Chard Tomato Tomato Juice Turnip Greens Vegetable Juice Cocktail
Water Chestnuts Watercress Wax Beans Zucchini
NUTS AND SEEDS (Limit to one serving per day as specified) Almonds - 15 (Dry roasted recommended) Brazil Nuts - 4 Cashews - 15 (Dry roasted recommended) Flax Seed - 3 TBS (1 oz) Macadamia - 8 (Dry roasted recommended) Peanut Butter, Natural = 2 TBS Peanuts, 20 small (May use dry roasted or boiled) Pecans - 15 (Dry roasted recommended) Pine Nuts (Pignolia) - 1 ounce Pistachios - 30 (Dry roasted recommended) Pumpkin Seeds - 3 TBS (1 oz)
Sesame Seeds - 3 TBS (1 oz) Sunflower Seeds - 3 TBS (1 oz) Walnuts - 15 (Dry roasted recommended)
FATS/OILS The following monounsaturated oils are recommended to be consumed daily: Oil, canola Oil, olive Other Oil Choices that may be chosen (Polyunsaturated or a blend of Monounsaturated): Corn Enova Grapeseed
Peanut Safflower Sesame Soybean Sunflower
Other Fat Choices: Avocado - 1/3 whole = 1 TBS oil Guacamole - 1/2 cup = 1 TBS oil Margarine - Chose those that do not contain Trans Fatty Acids such as Fleischmann's Premium Olive Oil or Smart Balance Mayonnaise - Regular or Low Fat Olives (Green or Ripe) 15 = 1/2 TBS Salad Dressing - Use those < 3 gms sugar per serving
SPICES AND SEASONINGS All spices that contain no added sugar
Broth Espresso powder Extracts (almond, vanilla, or others) Horseradish sauce
I Can't Believe It's Not Butter! Spray Lemon Juice Lime Juice Pepper (black, cayenne, red, white) Salsa (check labels for added sugar) Use the following toppings and sauces sparingly (check labels for added sugar and MSG) Hot Sauce
Miso - 1/2 TBS Shoyu - 1/2 TBS Soy Sauce - 1/2 TBS Steak Sauce - 1/2 TBS
Tamari Worcestershire Sauce - 1 TBS Whipped Topping (Light) - 2 TBS
SWEET TREATS (Limit to 75 calories per day) Candies, hard, sugar-free Chocolate powder, no-added-sugar Cocoa powder, baking type Fudgsicles, no sugar added Gelatin, sugar-free Gum, sugar-free Popsicles, sugar-free
BEVERAGES Decaf Coffee and Tea Diet, decaffeinated, sugar-free sodas and drinks Herbal teas (peppermint, chamomile, etc.) Milk (1% or fat-free) and soymilk (low-fat plain). See MILK/DAIRY. Sugar-free powdered drink mixes
Vegetable JuiceNote: caffeinated coffee or diet sodas with caffeine added are allowed, but limited to 1 - 2 servings per day.
FOODS TO AVOID BEEF Brisket Liver Jerky Prime rib Other fatty cuts
Rib steaks POULTRY Chicken, wings and legs Duck Goose Poultry products, processed Turkey, dark meat (including wings and thighs) PORK Honey-baked ham Pork rinds VEAL Breast CHEESE Brie Edam Nonreduced fat VEGETABLES Beets Carrots Corn Green peas Potatoes, white Potatoes, sweet
Pumpkin Winter squash Yams FRUIT Avoid all fruits and fruit juices in Phase 1, STARCHES AND CARBS Avoid all starchy food in Phase 1, including: Bread, all types Cereal Croutons, all types Matzo Oatmeal Rice, all types Pasta, all types
Pastry and baked goods, all types MILK/DAIRY Ice cream Milk, whole MISCELLANEOUS No regular ketchup or cocktail sauce No pork rinds - too high in saturated fat No jerky - too high in sugar content BEVERAGES NO
Alcohol of any kind, including beer and wine
SAMPLE MENU BREAKFAST Protein: Quantity is not limited
Vegetables: Minimum 1/2 cup Fruit: None Starch: None Milk/Dairy: 2 - 3 cups allowed daily (including yogurt) Fat: 1 tsp. mayonnaise or oil (optional)
SNACK Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds. LUNCH Protein: Quantity is not limited Vegetables: Minimum 2 cups
Fruit: None Starch: None Milk/Dairy: 2 - 3 cups allowed daily (including yogurt)
Fat: 1 Tbsp. mayonnaise or oil You are encouraged to include a serving of beans (1/3-1/2 cup) as part of your vegetables. SNACK Snacks are required. Choose a protein, vegetable, fat-free plain yogurt, or nuts/seeds.
DINNER Protein: Quantity is not limited Vegetables: Minimum 2 cups
Fruit: None Starch: None Milk/Dairy: 2 - 3 cups allowed daily (including yogurt)
Fat: 1 Tbsp. mayonnaise or oil You are encouraged to include a serving of beans (1/3-1/2 cup) as part of your vegetables. DESSERT Desserts are optional. Enjoy a Sweet Treat or any of the snack choices. BEVERAGES Diet, decaffeinated, sugar-free drinks are not limited. You can enjoy caffeinated coffee or diet sodas with caffeine added, but limit to 1 - 2 servings per day.
*http://www.lowcarbfriends.com/bbs/south-beach-diet/344806-phase-1-food-list-sample-menu.html
Source: southbeachdiet.com September 29, 2004 with updates of 11/19/04
PHOTOS: free-diet-advice.com, brandchannel.com
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