The South Beach Diet was established in 2003 by cardiologist Arthur Agatson. It consists of three phases, each with a specific purpose. Phase 1 is a two-week phase aimed at stabilizing blood sugar to stop cravings, and jump-start weight loss, according to the diet's website. This is a strict phase, during which only about 10 percent of calories come from carbohydrates, says MayoClinic.com, compared to the recommended 45 to 65 percent. During Phase 1, you should avoid starchy vegetables, fatty meats, all alcohol, all fruits and all items made with refined carbohydrates, such as white bread, white rice, cakes and cookies.
Lean Protein
Lean types of protein are allowed during Phase 1 of the South Beach Diet. This includes fish and seafood, skinless white-meat chicken or turkey, and lean cuts of beef, says the South Beach Diet website. If you do not eat meat, tofu and beans, as well as meat substitutes like tofu or tempeh are appropriate substitutions. Natural peanut butter is another protein choice, according to the South Beach Diet Plan For Beginners website.
Vegetables, Eggs and Dairy Products
Vegetables, especially high-fiber vegetables, eggs, and low-fat dairy products are also allowed in the first phase of the South Beach Diet. According to South Beach Diet Plan For Beginners, examples of appropriate vegetables include bok choy, asparagus, cabbage, collard greens, peppers, spinach, summer and spaghetti squash, zucchini and mushrooms. If you do not typically eat eggs, egg whites or egg substitutes are acceptable. Reduced-fat cheeses are appropriate, such as American, mozzarella, Parmesan and ricotta, as are other low-fat dairy products like skim milk, low-fat yogurt and soy milk.
Healthy Fats
Fats that are consumed in Phase 1 of the South Beach Diet should be unsaturated fats, according to the South Beach Diet's official site. MayoClinic.com describes unsaturated fats as fats that help reduce the risk of heart disease by lowering cholesterol levels. There are two types of unsaturated fats: monounsaturated and polyunsaturated. Olive or canola oils, avocados, almonds, cashews, pistachios, walnuts, margarine and salad dressings with less than 3g of sugar are all acceptable for the first phase of this diet.
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