The South Beach Diet plan has three phases, with phase one being the induction phase, or the most restrictive. The first phase allows you to cut your addiction to sugar. Phase one foods allow ample nutrition as your body rids itself of its desire for sugar. The South Beach Diet weight loss system, which is also helpful for diabetics, was created by Dr. Arthur Agatston.
Meat and Fish
The meat and fish that are allowed in phase one of the South Beach diet are lean beef cuts like sirloin, lamb with fat removed, pork loin, tenderloin, Canadian bacon, boiled ham, all fish, all shellfish, Cornish hens, turkey breast, chicken breast, turkey bacon, veal chops, veal cutlet, veal top round and fat-free or low-fat lunchmeats.
Meat Substitutes
Lite tofu or low-fat tofu, soy bacon, soy burgers, soy hotdogs, natural peanut butter, soy crumbles, soy nuts, soy sausage, tempeh and yuba are allowed.
Eggs, Cheese and Dairy
Eggs, egg whites and egg substitute are allowed in phase one of the South Beach Diet. Low-fat milk, soy milk, fat-free milk, plain yogurt, low-fat yogurt, fat-free yogurt and fat-free half and half are also allowed. Fat-free or low-fat cheeses such as cheddar, American, cottage cheese, cream cheese, feta, string cheese, ricotta, parmesan, provolone and mozzarella are also allowed during phase one of the diet.
Vegetables
Vegetables allowed on the South Beach Diet during the first phase can be fresh, canned, or frozen, but they must not have sugar added. Allowable veggies include beans, asparagus, artichokes, chickpeas, peas, cabbage, celery, cauliflower, bok choy and broccoli. Collard greens, lettuce, cucumbers, eggplant, vegetable juice such as V8, tomatoes, mushrooms and mustard greens are also allowed. Zucchini, squash, alfalfa sprouts, spinach, sauerkraut, rhubarb, radishes, pickles, peppers, onions and okra are also included.
Nuts and Seed
Nuts and seeds are defined by specific amounts allowed per day. A person in phase one may have 3 tablespoons of flaxseed, 15 almonds, 4 brazil nuts, 15 walnuts, 30 pistachios, 1 ounce of pine nuts, 15 pecans or cashews, 8 macadamia nuts, 1 teaspoon peanut butter, 2 tablespoons natural peanut butter or 20 peanuts.
Fats
There are fats that are allowed in the South Beach Diet phase one stage. These are olive oil, canola oil, corn oil, enova oil, grape seed oil, soybean oil and safflower oil. Other fats allowed are salad dressing, 15 olives, mayonnaise, no trans-fat margarine, 1/2 cup of guacamole and 1/3 avocado.
Sweets and Sugar Substitutes
Sugar substitutes are allowed such as Stevia, Splenda, Sweet & Low, Equal, fructose and Acesulfame K. Sweets such as hard sugar-free candies, no sugar-added chocolate powder, baking cocoa powder, sugar-free fudgsicles, sugar-free gelatin, sugar-free gum and sugar-free popsicles are allowed.
Seasonings, Sauces, and Toppings
These flavoring agents are allowed on the South Beach Diet: hot sauce, salsa, steak sauce, soy sauce, Worcestershire sauce and whipped light topping. Non-sugar added spices, broth, lime juice pepper, lemon juice, horseradish sauce, I Can't Believe It's Not Butter spray, and extracts such as vanilla and almond are also allowed.
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