The South Beach Diet was created by cardiologist Dr. Arthur Agatston. The plan focuses on a healthy heart goal and weight loss by reducing fat and eliminating simple carbohydrates from your diet. It differs from the Atkins Diet in that fatty foods are not part of the recommended foods. The South Beach Diet specifies certain foods you can eat during three different phases of the plan. Eat no more than 75 calories' worth of each food at a time, states southbeach-diet-plan.com.
Step 1
Incorporate the allotted foods into three meals each day over the course of 14 days. Make sure each meal has a source of protein and vegetable. Eat a snack between each meal, even if you do not feel hungry. According to southbeach-diet-plan.com, you can lose up to 12 pounds during this two-week period, as it is the most restricted phase of the diet.
Step 2
Start to work some foods back into your diet that are not on the list. Examples include rice, bread, pasta, potatoes, fruit and sweets. You can drink small amounts of wine during this phase, but avoid all other types of alcohol. Focus on the allotted foods while limiting restricted ones. Stay on track until you have reached your weight loss goal, bearing in mind that it will take longer than the first step, and you will lose a smaller amount of weight.
Step 3
The food restrictions are lifted once you have reached your target weight goal. However, at this point, you will have hopefully gotten used to healthier eating habits. Repeat steps one and two if you start to gain weight again.
Tips and Warnings
- Talk to your doctor to see if the South Beach Diet is appropriate for you. Do regular strength training and cardiovascular exercises in order to prevent the loss of lean muscles while dieting.
- Do not start the South Beach Diet if you are pregnant or plan to become pregnant. If you have diabetes or kidney disease, ask your doctor before starting the South Beach Diet.
Things You'll Need
- Chicken breasts
- Low-fat cheeses
- Whole eggs
- Canadian or turkey bacon
- Fish and shellfish
- Lean lunch meat
- Olive oil and canola oil
- Tenderloin or sirloin steak
- Green leafy vegetables
- Sugar substitutes
- Tofu
- Veal
- Peanut Butter
- Vegetables: asparagus, broccoli, celery, eggplant, mushrooms, cucumbers, artichokes, zucchini, tomatoes
- Pecans
- Peanuts
- Pistachios
- Baked ham
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