With so many of us struggling to shed unhealthy weight, it is no surprise that different methods work for different people. Some people thrive under a more structured weight loss program, which is what the South Beach Diet has to offer. While there are some restrictions and exceptions, the program is based on the consumption of whole, fresh foods. Here are some of the foods you are allowed on the South Beach Diet.
Protein Sources and Dairy
Protein sources are plentiful on this eating plan. You can choose from fish such as salmon, tuna and tilapia or shellfish such as scallops and shrimp. Turkey and chicken breasts, lean ground beef, pork loin and eggs are other options. While beans are classified in the vegetable group of this diet, they deliver significant amounts of protein, and all varieties are acceptable. Nuts such as cashews, walnuts and almonds are allowed, but there are restrictions placed on portion sizes. Dairy products are restricted to low-fat varieties and those that do not contain added sugars, such as plain yogurt, milk and cheeses.
Fruits and Vegetables
The selection of vegetables allowed is extensive, including leafy lettuces, summer squash, broccoli, tomatoes, cucumbers, eggplant, cabbage and snow peas. Carrots, corn and potatoes are the main vegetables not allowed on the plan, but sweet potatoes can be incorporated during Phase 2 of the diet. Fruits are much more restricted on the plan, with the diet completely cutting them out in Phase 1. However, in Phase 2 you can enjoy fruits such as berries, apples, cantaloupe, citrus fruits, mangoes, peaches, pears and plums.
Whole Grains
Grains are another food that is eliminated in Phase 1; therefore it is very important that you eat a lot of vegetables during this time to get the carbohydrates your body needs. In Phase 2, you can enjoy foods that are made with whole grains such as bagels, breads, non-instant oatmeal, popcorn and brown rice. The main goal is to eliminate foods made from refined white flours, which cannot be considered whole grain.
Fat and Sweets
There are a variety of fat sources allowed, with your healthiest choices being olive oil, olives and avocados. Condiments such as mayonnaise are allowed as well as oil-based salad dressings that are also lower in sugar, containing less than 3 g per serving. All sweet treats are restricted in Phase 1; however, in Phase 2 you can enjoy dark chocolate. The diet promotes the intake of sugar-free desserts with artificial sweeteners; however, your healthiest choice is simply to enjoy chocolate and fresh fruits to curb any sweet cravings. Try combining fresh fruit, nuts and low-fat Greek yogurt as a healthy dessert on this eating plan.
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