The South Beach Diet, launched in 2003 by cardiologist Arthur Agatston, is an eating plan that focuses on foods high in protein and healthy fats while limiting, but not eliminating, carbohydrates. The diet progresses in three phases: a restrictive two-week first phase in which you eat virtually no fruits or grains, a more balanced second phase and a restriction-free third phase. As such, your grocery list variety will grow throughout the phases of the diet. Before changing your grocery list, however, consult with your doctor as you would before embarking on any type of diet.
Phase I -- Meats
Your protein consumption is unlimited during the first phase of the South Beach diet, but you need to stick to low-fat choices when shopping. Buy ground beef that is at least 90 percent lean. You may eat loins of pork, beef and lamb, but look for cuts with the least amount of visible fat. Canadian or turkey bacon is acceptable, though you'll want to limit yourself to two slices a day. Look for skinless varieties of chicken and turkey. Skip duck in any form, organ meats, fatty cuts such as brisket and processed chicken. Any type of fish or shellfish fits into the South Beach diet. Also, buy plenty of eggs or egg substitute.
Phase I -- Vegetables
During the first phase of the diet, you'll need to eat at least 4 1/2 cups of vegetables per day, but you'll want to stick with vegetables that elevate your blood sugar levels the least. These include asparagus, leafy greens such as spinach or Swiss chard, endive, cabbage, broccoli, celery or cucumbers. Fresh, frozen and canned varieties all are acceptable, but check the labels to make sure they contain no added sugar. Avoid high-sugar vegetables such as beets, carrots and sweet potatoes.
Phase I -- Other
The South Beach diet recommends using olive oil and canola oil in food preparation daily. Additionally, you'll need daily snacks, which can include nuts such as almonds, walnuts, cashews or pistachios. Look for dry-roasted varieties. Sugar-free gelatin, Popsicles or hard candy also are acceptable snacks. While you generally avoid dairy products during this phase, you may buy low-fat or fat-free varieties of cheese such as American, cheddar, cottage, Parmesan or mozzarella. To put some zest in your meals, buy plenty of spices that contain no added sugar.
Phase II
Once you finish the first two weeks of the diet, you may return to the fruit, dairy and grain section of your grocery store. For fruits, pick your favorites among berries, grapes, oranges, pears, cantaloupe, apples or apricots, but avoid bananas, pineapple and any variety of canned fruit. Buy whole-grain starches such as non-instant oatmeal, multigrain breads, whole wheat pasta and brown rice. Do not buy white rice, white rice or white flour pasta. Look for low-fat or fat-free varieties of milk and yogurt.
Phase III
When you reach the third phase, characterized as when you've reached your desired weight, your grocery list restrictions largely are gone. You may, in essence, buy whatever you want with the idea that the earlier phases will have shifted your cravings away from foods that quickly spike your blood sugar. If you begin to gain weight at this stage, however, you should revert to the shopping list in the first or second phase.
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