The South Beach Diet, created by Dr. Arthur Agatston in 2003, has emerged as one of the more predominant weight loss plans in the United States. This diet emphasizes lowering your intake of carbohydrates, while choosing fresh vegetables and proteins. It may allow you to shed unwanted pounds without monitoring your calorie intake or portion sizes. Although it is possible to enjoy restaurant food on the South Beach Diet, the success of this plan depends largely on home-cooked foods. Several types of foods will become staples of your diet as you follow this weight loss plan.
Consult your physician if you plan to adopt this diet. You should only follow the South Beach Diet under the close supervision of your medical provider.
Eggs
Eggs are staples of the South Beach Diet, particularly during the restrictive induction phase. These foods are low in carbohydrates and high in protein. They also provide B vitamins, which are necessary for nervous system health and preventing anemia, or low blood iron. Eggs are also suitable if you are an ovo-lacto vegetarian following the South Beach Diet.
Lean Meats
Lean meats are important sources of protein in the South Beach Diet plan. Red meats, such as beef sirloin, lean hamburger, Canadian bacon, pork tenderloin and boiled ham are abundant protein sources, as are turkey bacon, white meat chicken, veal cutlets and all types of fish and shellfish. Avoid fatty meat cuts and products, such as pork bacon, dark meat chicken, beef liver, duck and goose.
Meat Replacements
If you are a vegetarian, or you simply want to limit your intake of meats while following the South Beach Diet, you can add meat replacements to your grocery list. These include tofu and tempeh, which are made from soybeans, as well as veggie burgers, peanut butter and other nut butters, soy sausage and faux chicken strips. Avoid seitan, a high-carbohydrate meat replacement made from wheat gluten.
Beans and Legumes
Beans and legumes are high-protein, low-carbohydrate foods that are appropriate for the South Beach Diet. Choose dried, unsalted peanuts, hazelnuts, black beans, lima beans, peas and soybeans. Limit your use of canned beans -- these typically contain added salt, which may contribute to hypertension, or high blood pressure.
Vegetables
Add fresh vegetables to your grocery list. Most vegetables, except for carrots and starchy root vegetables like potatoes and yams, are permissible under the South Beach Diet plan. Choose fresh artichokes, broccoli, eggplant, lettuce, spinach, alfalfa sprouts, asparagus and cucumbers.
References
- Every Diet: South Beach Diet
- "The South Beach Diet;" Arthur Agatston, M.D.; 2003
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