The South Beach diet is one that balances healthy fats, protein and carbohydrates for weight loss and maintenance, reports MayoClinic.com. The plan is broken into three phases. The first phase lasts for two weeks and is fairly strict regarding what foods you can and cannot eat. The purpose of the initial phase is to severely restrict carbohydrate intake to eliminate cravings for them and help you jumpstart weight loss. However, you still have many foods to choose from.
Eggs
Eggs are a good source of protein and can be eaten in Phase 1 of the South Beach diet. Eggs make a good meat substitute for vegetarians on the diet, reports Southbeachdiet.com. Eggs can be served for any meal and are versatile enough to be combined with a variety of other Phase 1 foods, including certain vegetables, lean meats and reduced fat cheese. Cooking eggs in Phase 1 approved oils creates a food that is allowed while also being filling and nutrient dense.
Vegetables
Vegetables are one of the foods you will focus on eating during Phase 1 of the South Beach diet, according to MayoClinic.com. However, a few vegetables are not allowed during this part of the plan because they are too high in carbohydrates. Vegetables should be cooked with minimal amounts of oil and provide plenty of vitamins and minerals that support good health. Good choices include spinach, squash, tomatoes, beans, asparagus and leafy greens. Those to avoid until you have progressed with the diet plan are potatoes, beets, sweet potatoes, corn and carrots. Vegetables can be served alongside lean meats to create a healthy meal during Phase 1.
Meat
Not all meats are allowed during Phase 1 of the South Beach diet, but many choices are available to choose from. According to Southbeachdiet.com, you can enjoy fish, shellfish, skinless white meat chicken and lean cuts of meat. Good choices include sirloin and tenderloin steaks, chicken, lamb, pork, and any kind of fish as well as shrimp and lobster. Meat can be grilled or roasted to keep calorie counts down and make a good base for a healthy Phase 1 meal. Meats to avoid include liver, rib steaks, ham, dark meat poultry, duck and processed meats. Vegetarians can choose meat substitutes, beans or tofu.
Dairy Foods
Reduced fat cheese and low-fat dairy is allowed for the initial phase of the South Beach diet, according to Southbeachdiet.com. They provide protein with reduced numbers of calories and fat. These items can be included in meals and snacks throughout the day. Items to choose from are low fat milk, low fat yogurt and fat free half and half. Most types of cheeses are allowed, including Cheddar, American, cottage cheese and string cheese. Brie is one type of cheese that should be avoided while moving through Phase 1 of the diet plan.
Fats
The right kinds of fats are included while progressing through Phase 1 of the South Beach diet. These fats are the heart-healthy variety and are unsaturated, says Southbeachdiet.com. Foods to eat include avocados, nuts and seeds. The right kinds of cooking oils are allowed during this part of the diet and you can choose from olive oil and canola oil.
