The South Beach Diet, like the Atkins Diet, is known primarily for its reliance on red meats, poultry, fish and vegetables and for its shunning of breads and pastas. This diet is divided into three phases, and during the first phase, dieters are not permitted grains at all. Though this diet may appeal to omnivores, it poses a challenge for vegetarians. But it's possible to adhere to vegetarianism while on the South Beach Diet.
Concept
The concept of the South Beach Diet is relatively simple. Dieters spend a two-week period abstaining from breads, pastas and other "bad carbohydrates" while opting for vegetables and lean meats instead. Then they add in limited "good" carbohydrates such as whole-grain pastas, whole-wheat tortillas and brown rice, says Dr. Arthur Agatston, author of "The South Beach Diet: The Delicious, Doctor Designed, Foolproof Plan for Fast and Healthy Weight Loss." Dieters remain on this second phase until they reach their desired weight. They then continue to make reasonable food choices and avoid "bad" carbohydrates to maintain their weight.
Phase 1
Phase 1 is the most difficult for vegetarians, because grains are forbidden. A number of meat substitutes--including soy-based veggie burgers, tofu, seitan and tempeh--appear on the Phase 1 "acceptable" list, according to the South Beach Diet Plan website and Dr. Agatston. Many types of cheese, including feta, cheddar, American and provolone, are also acceptable. Look for low-fat varieties.
Most vegetables are fine on Phase 1 except for root vegetables, carrots and corn. Fruits are not permitted during this two-week phase.
Vegetarians can use limited amounts of dairy products and soy-based dairy replacements like soy milk.
Phase 2
In Phase 2, vegetarian South Beach dieters can sparingly add most fruits, except for bananas, watermelon, pineapple and raisins, according to the South Beach Diet Plan website. Fruits canned in syrup are also not allowed.
Vegetarians can continue to eat beans, nuts, seeds, meat substitutes and vegetables. Carrots, potatoes, corn and beets are still not permitted.
Dieters can also reintroduce carbohydrates such as whole wheat pasta, whole grain bread, popcorn and brown rice. White breads and white rice are still forbidden.
Phase 3
Phase 3 is more about eating sensibly than adhering to a specific food list, says Dr. Agatston. By the end of Phase 2, eating without "bad" carbohydrates should feel perfectly normal. Continue to stay away from white breads and pastas, and adjust your food choices if you start gaining weight back.
Resources
The South Beach Diet book and its companion cookbook offer relatively few meatless recipes. However, the South Beach Diet website caters to vegetarians, offering hundreds of meatless recipes for the first two phases.
References
- "The South Beach Diet: The Delicious, Doctor Designed, Foolproof Plan for Fast and Healthy Weight Loss."; Dr. Arthur Agatston; 2005
- South Beach Diet Plan: Phase 1 Guidelines and Food List
- South Beach Diet Plan: Phase 2 Guidelines and Food List
Member Comments