The South Beach Diet is a modified low-carbohydrate, high-protein weight loss diet. It encourages you to eat more lean sources of protein, healthy fats and high-fiber, nutrient-dense carbohydrates. The diet is divided into three phases. The first phase is the shortest phase, and is designed to jump-start your weight loss while helping you curb cravings for sweets and carbohydrates. During phase 1 of the South Beach Diet, you're primarily eating lean proteins, vegetables and healthy fats.
Eat Lean Protein
The South Beach Diet recommends lean sources of protein during phase 1 of the program. Lean sources of protein are low in both calories and saturated fat. Decreasing your saturated fat intake can help lower blood cholesterol levels and your risk of heart disease. Lean protein choices to eat during phase 1 include skinless poultry, beef eye of round, very lean ground meat, tenderloin, boiled ham, Canadian bacon, pork loin, turkey bacon, all fish and shellfish, low-fat tofu, veal chops, whole eggs -- unless otherwise directed by your physician -- fat free luncheon meats and soy-based meat substitutes with less than 3 g of fat per serving.
Eat Vegetables
You can also eat vegetables during phase 1 of the South Beach Diet. Vegetables are your primary sources of carbohydrates during this phase. Carbohydrate intake is limited to about 10 percent of total calories during phase 1 of the diet, according to MayoClinic.com. Vegetables you can eat include artichokes, asparagus, green beans, broccoli, cauliflower, spinach, collard greens, cucumbers, eggplant, lettuce, tomatoes, mushrooms, okra, sauerkraut, snow peas, sprouts and zucchini. Legumes are also allowed during phase 1 of the South Beach Diet and include black beans, garbanzo beans, soybeans and split peas.
Eat Healthy Fats
You are encouraged to use monounsaturated fats daily during phase 1 of the South Beach Diet. Monounsaturated fats, which improve heart health and blood cholesterol levels, include olive oil and canola oil. You can also use other vegetable oils during phase 1 of the South Beach Diet, including soy oil, safflower oil and corn oil. Other fat choices are avocados, margarine, mayonnaise and olives. Nuts are also allowed during phase 1, but intake is limited to one serving per day.
Avoid Fruit
You cannot eat any fruit or drink fruit juice during phase 1 of the South Beach Diet. Examples of fruits to avoid include apples, oranges, bananas, pears and berries.
Avoid Starches
Starches are also not allowed during phase 1 of the South Beach Diet. Starches to avoid include all breads, cereals, pasta, rice, crackers, baked goods and pastries.
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