Dr. Arthur Agatston created the South Beach Diet and wrote a book with the same name. As the diet is refined and researched, it goes through a number of changes each year with an updated food list. There are three phases in the diet with the first two-week phase being the most restrictive and the other two being less restrictive and focused more on maintenance. The South Beach Diet allows for different foods on different phases of the plan.
Meat and Fish
South Beach allows for boiled ham, Canadian bacon, skinless chicken breasts, all types of fish, Cornish game hens, lean lunch meat, veal, turkey bacon, shellfish, sirloin and tenderloin. Other cuts of beef, veal breast, honey-baked ham and other types of poultry like duck and goose are forbidden.
Vegetables
There are some vegetables that are on the allowed list and some that are not. Allowed vegetables on the South Beach Diet include onions, green vegetables, artichokes, beans, broccoli, asparagus, cauliflower, celery, eggplant, cucumbers, legumes, lettuce, spinach, zucchini, tomatoes and mushrooms. Vegetables that are not allowed include yams, potatoes, sweet potatoes, carrots, corn, pinto beans, beets, barley and black-eyed peas.
Beverages
Water is allowed. Beverages that are not allowed are milk, fruit juice and alcohol. This is to wean you off sugars, even natural fruit sugars. You are allowed one cup of coffee or other caffeinated beverage a day so long as there is no sugar in the drink.
Cheese and Nuts
Fat-free cheese and low-fat cheeses such as American, cheddar, cream, feta or cottage are allowed. Full-fat cheese like edam and brie are not allowed. Nuts like peanuts, pecans and pistachio are allowed as is peanut butter.
Sweets
There are sweets that are allowed such as chocolate powder, cocoa powder, hard candy and sugar-free sugar substitute. Pastries, fruits, yogurt and ice cream are not allowed. Baked goods also aren't allowed.
Fats and Seasonings
Canola oil, eggs, olive oil, broth, butter spray, pepper and any non-sugar seasoning is allowed. Soy is not allowed.
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