The South Beach diet was developed by Arthur Agatston, M.D., a cardiologist and an associate professor of medicine at University of Miami's Miller School of Medicine. The diet is divided into three phases, and its proponents claim it will help you lose weight quickly and then maintain the weight you've lost. The diet plan is very specific about what foods are permitted and what foods should be avoided. However, eating out is allowed, snacks are required and individuals are encouraged to be flexible in their meal planning.
Phase One
During the first two weeks, carbohydrates are dramatically cut to induce proper metabolism and decrease cravings. According to the South Beach Diet Plan website, foods in phase one are in controlled portions and can include beef, turkey, chicken, fish and shellfish alongside vegetables, eggs, cheese, nuts and salads. The diet encourages fat-free or low-fat American, cottage, cream or feta cheeses. You are allowed to have peanut butter, peanuts, pecans, olive oil, tofu and 75 calories per day of sweets. Recommended vegetables include artichokes, asparagus, beans, broccoli, cucumbers, mushrooms, spinach, tomatoes and zucchini.
Phase Two
During phase two, protein quantity is not limited, along with one half cup of vegetables per day. One fruit serving and one starch serving are allowed, both of which gradually increase to two to three total servings for the day. These foods are reintroduced gradually into the diet, ultimately reaching three servings per day. Bread, cereal, rice and pasta are introduced in phase two. This group should consist mostly of whole wheat grains and brown rice. Refined wheat, white flour or white rice should be avoided. Bittersweet, semi sweet and fat-free chocolate pudding is also allowed in phase two in limited amounts.
Phase Three
Phase three is designed to help you maintain the weight you have lost by making smart food choices that fit the way that you live. Phase three begins when you have reached your goal weight, and continues throughout your life. The program provides you with menu options and recipes for such dishes as Dutch apple pancakes, pepper spiked beef stew and Farmer's market pasta salad. You can snack on triple berry coolers, pecan stuffed dates and tropical fruit salad. These are all foods that can be enjoyed during phase three in limited portions that help control your weight.
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