The South Beach Diet makes use of different nutritional "phases" to help your body adjust to a reduced calorie diet and prevent your progress from stalling if your body gets used to the same foods. As the South Beach Diet information website SouthBeach-Diet-Plan.com explains, Phase 1 lasts for two weeks and involves eating certain foods and eliminating bad foods, like sugar, baked goods and rice. During this phase, eat three meals per day, but eat until you are full.
Pork Tenderloin
According to SouthBeach-Diet-Plan.com, pork tenderloin is an acceptable protein source during Phase 1 of the South Beach Diet. Pork tenderloin is a good choice for dieting because it is low in fat, contains no carbohydrates, and is high in protein. As Livestrong.com's nutrition database notes, a 4-oz. serving of grilled pork tenderloin contains three grams of fat and 25g of protein with no carbohydrates.
SouthBeach-Diet-Plan.com also notes that other pork products, such as boiled ham, Canadian bacon and pork loin, are also acceptable, though nutrition facts vary between the items.
Olive Oil
The official website for the South Beach Diet explains that while you will be consuming some low-fat items, you'll also be encouraged to use olive oil. Olive oil is high in fat, but it contains unsaturated fats, which are traditionally considered to be healthier than saturated fats. Olive oil contains no carbohydrates and no protein, but research suggests it may help improve body composition by creating a favorable hormonal environment. A study from the April 2009 issue of the journal "Lipids" found that olive oil increased testosterone levels. The research was performed in rats, so your results may not be the same.
Chicken Breast
The South Beach Diet's official website explains that the first phase of the diet involves basing your diet around lean protein sources such as chicken breast. When removed from the skin, chicken breast is low in fat and high in protein. Other poultry meats you'll be eating during Phase 1 include turkey.
Beans
Beans and other legumes are listed as common foods during the first phase of the diet by the South Beach Diet's official website. Beans and other legumes offer complex carbohydrates, which provide energy, and also contain fiber, which may help you feel full and encourage you to eat less. Beans also contain protein.
Fish
Like poultry meat, fish tends to be high in protein and low in fat, with no carbohydrates. However, some fish, such as salmon, are high in fat, but this fat is mostly unsaturated. The official website for the South Beach Diet explains that shellfish, such as shrimp, are also acceptable on this diet plan.
Reduced-Fat Cheese
Reduced-fat cheese is another source of protein recommended by the South Beach Diet's official website. Reduced-fat cheese is recommended because a lot of the fat in cheese is saturated. The website also notes that other sources of low-fat dairy are acceptable during Phase 1.
Vegetables
The South Beach Diet's official website notes that salads will be a prime component of the first phase of the diet. Vegetables contain are low in calories and contain fiber, so they may help you feel full. Vegetables also contain essential vitamins and minerals.
References
- SouthBeach-Diet-Plan.com: How Does The South Beach Diet Work?
- SouthBeach-Diet-Plan.com: South Beach Diet Food List for Phase 1
- Livestrong.com: Calories in Cooking Light Grilled Pork Tenderloin
- South Beach Diet: South Beach Diet Phase 1: Getting Started
- "Lipids"; Influence of commercial dietary oils on lipid composition and testosterone production in interstitial cells isolated from rat testis; GE Hurtado de Catalfo, MJ de Alaniz, CA Marra; April 2009
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