List Of Foods To Eat On The South Beach Diet

The South Beach Diet is a weight loss program developed by cardiologist Arthur Agatsto. The diet involves phases, beginning with a carbohydrate-restricted initial phase. Gradually, carbohydrates are re-introduced until they account for roughly 28 percent of your diet. Though the diet promises rapid initial weight loss and long-term success, weight loss stems from reduced calorie intake, according to experts at MayoClinic.com. For best results, seek specified dietary guidance from a qualified professional.

Fruits and Vegetables

The South Beach Diet emphasizes ample intake of vegetables and modest intake of fruits. During the initial phase, you can consume plentiful amounts of non-starchy vegetables, such as spinach, kale, mustard greens, cucumbers, celery, string beans, mushrooms, Brussels sprouts, cabbage, broccoli, cauliflower and bell peppers. During the second and third, or maintenance, phase, you can enjoy starchy vegetables, such as sweet potatoes, squash and pumpkin, and fruit as part of your allowed carbohydrate intake.

Opting for low-glycemic fruits, which have a milder effect on blood sugar than high-glycemic fruits, can allow you to enjoy larger portions of fruit during the diet. Low-glycemic fruits include rhubarb, raspberries, blackberries, lemons and limes. Fruit with a moderate glycemic-index include blueberries, strawberries, papaya, nectarines, cantaloupe, apples and guava. While reducing carbohydrate intake the American Diabetic Association suggests whole fruits or unsweetened canned fruit most often, since fruit juices and dried fruit are denser in carbohydrates, calories and sugar.

Lean Protein

The South Beach Diet emphasizes lean protein intake throughout all phases. Though high-fat protein sources, such as red meat and high-fat cheese, are permitted, opt for lean protein sources most often. For optimum weight loss and wellness results, the American Dietetic Association recommends regular intake of fish, lean poultry and meat and low-fat dairy products. Fatty fish, such as salmon, tuna, lake trout, flounder, herring, halibut and mackerel, supply omega-3 fatty acids---healthy fats associated with improved heart health and brain function. Beans and lentils provide lean protein and complex carbohydrates and are allowed during the second and third phases of the South Beach Diet.

Nuts, Seeds and Plant-Based Oils

Nuts, seeds and plant-based oils provide healthy, unsaturated fats that play an important role in your wellness. According to Agatston's book, "The South Beach Diet: The Delicious Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss," consuming primarily plant-derived fat sources can reduce your risk for cardiovascular problems by up to 70 percent. The South Beach Diet encourages a healthy fat source, such as canola oil, olive oil, pistachios, peanuts, pecans and peanut butter at all meals and snacks.