The South Beach Diet is a commercial diet plan developed by cardiologist Dr. Arthur Agatston. The modified low-carbohydrate diet encourages you to eat more lean proteins, nutrient-dense, high-fiber carbohydrates and heart-healthy fats to help you get to your desired weight. The diet is divided into three phases. Phase 1 of the program is designed to jump-start your weight loss and eliminate sugar cravings by decreasing your carbohydrate intake. During phase 2 of the program, you reintroduce high-fiber carbohydrates and continue to learn the South Beach Diet principles. During the maintenance phase, or phase 3, you continue the principles you learned during phase 1 and 2 to maintain your healthy weight.
Lean Proteins
During the maintenance phase of the South Beach Diet, you continue to eat the same foods you've been eating during phase 1 and 2 of the program. Lean protein maintenance foods include very lean ground meat, top sirloin, beef eye of round, boiled ham, pork tenderloin, veal chops, lamb chops, Canadian bacon, turkey bacon, skinless poultry, fish and shell fish. Vegetarians can also follow the South Beach Diet maintenance plan and include low-fat meat substitutes with less than 3 g of fat per serving, including veggie burgers, hot dogs, soy crumbles, tempeh, soy nuts and seiten. The quantity of lean protein in your diet during the maintenance phase is not limited, according to the South Beach Diet Food website.
Dairy
You can have 1 to 1 1/2 cups of dairy foods during the maintenance phase of the South Beach Diet. Dairy food choices include low-fat and nonfat milk and low-fat and nonfat yogurt. You can also continue to eat low-fat and nonfat cheese in unlimited quantities.
Fats
You can have up to 3 tbsp. of fat a day during the maintenance phase of the South Beach Diet. Choose more monounsaturated fats, such as olive and canola oil. You can also use polyunsaturated fats, such as soy oil, safflower oil and corn oil. Other fat choices include margarine, mayonnaise and salad dressing.
Nuts
Nuts contain a healthy mix of monounsaturated and polyunsaturated fats. Eating nuts daily can reduce your risk of heart disease, according to MayoClinic.com. During the maintenance phase of the South Beach Diet, you are limited to one serving a day. Serving sizes include 15 almonds, four Brazil nuts, 15 cashews, 15 pecans, 30 pistachios and 1 tsp. of peanut butter.
Vegetables
Vegetable intake is encouraged during the maintenance phase of the program. Aim for 4 1/2 cups a day. Vegetable choices include broccoli, cucumber, spinach, asparagus, artichokes, leafy greens, tomatoes, zucchini, mushrooms, eggplant and cabbage. Legumes are also included as part of the vegetables allowed on the South Beach Diet and include items such as garbanzo beans, split peas and black beans.
Fruits
You can have three servings of fruit a day during the maintenance phase of the South Beach Diet. Fruit choices include apples, oranges, mangoes, peaches, pears, plums, strawberries, kiwi, grapes and grapefruit.
Starches
You can have up to three servings of starches a day. Maintenance food starches on the South Beach Diet include whole grain bread products, high-fiber cereals, sugar-free bran muffins, whole wheat pasta, peas, popcorn, brown rice and wild rice.
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