Dr. Arthur Agatston identifies the South Beach Diet as a lifestyle option rather than a quick-fix diet. The plan is based on a balance of good carbohydrates and good fats. This balance is achieved through three phases. Phase I of the South Beach Diet is the most restrictive.
Phase I Vegetables
The National Council on Fiber cites high fiber content as a major health benefit provided by vegetables. The council also says fiber helps lower bad cholesterol, aids in intestinal health and helps you feel fuller longer. Foods high in fiber content include spinach, artichokes, beans, bell peppers, broccoli, cabbage, cauliflower, celery, mushrooms, lettuce, onions and tomatoes.
Phase I Meats, Poultry and Fish
Choose lean meats to provide the protein our bodies need. Protein helps to build bones, tissue and hair. Proteins can also help fight infections, according to Northwest Kidney Centers. Meat, fish and poultry should all be cooked in healthy ways that avoid breading and frying.
Among these lean meats: Poultry--chicken breast, turkey breast, cornish hen; fish--halibut, herring, salmon, trout, tuna, lox, canned salmon, canned tuna, sardines, whitefish, mackerel; shellfish--clams, crab, lobster, shrimp; beef--sirloin, tenderloin, top loin, round tip, top and bottom round, eye round; pork--pork chops, tenderloin, boiled ham, Canadian bacon, pastrami, bologna and salami; and veal.
Phase I Drinks
Milk--1 percent or fat-free.
Coffee (decaffeinated is unlimited).
Tea--try black, white, green, and oolong tea to help lower LDL cholesterol.
Water and water with no-calorie flavors added.
Club soda.
Diet soda.
Vegetable cocktail juice.
Phase I Dairy
Fat-free and skim varieties of yogurt and many cheeses, such as American, ricotta, feta, mozzarella or cottage.
Phase I Snacks
Enjoy snacks with no added sugars, such as hard candy, Fudgsicles and gelatin. Also, nuts--walnuts, almonds, pistachios, macadamias, pine nuts--and pumpkin seeds.
Phase I Condiments
Condiments add flavor. Use these liberally to satisfy your need for taste without sacrificing your South Beach Diet goals. These include black, cayenne, red or white pepper, vanilla or almond extracts, basil, oregano, parsley, cumin, curry and garlic.
The South Beach Diet Phase I allows many different varieties of food. The plan's emphasis is a change of lifestyle instead of a temporary solution to extra weight. Use this guide to plan your weekly menu. Create a grocery list from the menu before going to the store. This process will keep you on track to success.
References
- "The South Beach Diet Cookbook;" Arthur Agatston, M.D.; 2004
- Northwest Kidney Centers
- National Fiber Council
Member Comments