The South Beach Diet is a commercial weight loss diet developed by cardiologist Dr. Arthur Agatston. The moderate carbohydrate, high protein diet encourages you to eat more low glycemic index foods, lean sources of protein and healthy fats. The diet is divided into three phases. The first two-week phase is designed to eliminate cravings for sugar and refined flour, while jump-starting your weight loss. Phase one of the South Beach Diet includes lean meats, vegetables and healthy fats.
Lean Protein
Lean protein choices during phase one of the South Beach Diet include beef eye of round, beef tenderloin, top round, extra lean ground meat, lamb chops, boiled ham, Canadian bacon, pork loin, pork tenderloin, skinless poultry, turkey bacon, all seafood and shellfish, tofu, veal chops, eggs and very lean or fat free luncheon meats. Vegetarians can also follow phase one of the South Beach Diet by using lean meat substitutes, such as soy-based bacon, burgers, chicken, sausage patties, meat crumbles, seitan, tempeh and yuba. When using faux meat products, look for items with less than 3 g of fat per serving.
High-Fiber Vegetables
Fiber in foods takes the body longer to digest and helps to control hunger. High-fiber vegetables allowed during phase one of the South Beach Diet includes artichokes, asparagus, green beans, broccoli, cauliflower, spinach, bok choy, cabbage, celery, collard greens, cucumbers, eggplant, lettuce, tomatoes, mushrooms, mustard greens, okra, peppers, radishes, rhubarb, alfalfa sprouts, spaghetti squash, yellow squash and zucchini.
Legumes
Legumes are also allowed during phase one of the South Beach Diet. Vegetarians can use legumes as an alternate source of protein. Legumes choices include garbanzo beans, black beans, butter beans, pigeon beans, soy beans and split peas.
Dairy Foods
Reduced-fat dairy foods can also be consumed during the two-week phase one South Beach Diet jump-start. Dairy foods allowed include 1 percent fat milk, nonfat milk, soy milk, nonfat or low-fat plain yogurt, sugar-free nonfat or plain yogurt, low-fat and nonfat cottage cheese, fat free half and half, and reduced-fat cheeses, such as American, mozzarella and cheddar cheese.
Healthy Fats
The South Beach Diet encourages the use of unsaturated fats, including monounsaturated and polyunsaturated fats. These heart-healthy fats have been shown to improve blood cholesterol levels, according to the Mayo Clinic. Healthy fat choices during phase one of the South Beach Diet includes olive oil, canola oil, corn oil, grape seed oil, safflower and soy oil. Other fat choices include avocado, margarine, mayonnaise and salad dressing with less than 3 g of sugar per serving.
Nuts and seeds are also allowed on the South Beach Diet, but amounts are restricted to one serving per day, according to the South Beach Diet Plan website. Nut and seed choices and serving sizes include 15 almonds, 15 cashews, four Brazil nuts, eight macadamia nuts, 1 tsp. of peanut butter, 20 peanuts and 15 walnuts.
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