According to Medical News Today, the South Beach Diet was created by Dr. Arthur Agatston, a cardiologist, and nutritionist Marie Almon. The nutrition program consists of three phases that are intended to help people lead a healthier lifestyle and consume a diet that consists of the right types of fats and carbohydrates. It restricts the intake of carbohydrates that contain a high glycemic index and fat content. Although initially formulated for patients with heart disease, it has now become popular as a diet for weight loss. Phase 1 is a strict two-week phase that eliminates certain food groups, like fruit, from the diet with almost all carbohydrates being cut out and a focus on protein-rich foods and healthy fats and oils.
Lean Meat
The South Beach Diet recommends lean cuts of beef like sirloin, top round and tenderloin as well as tenderloin pork, lean pork, lamb chops, boiled ham, Canadian bacon and veal cutlets. Poultry like chicken and turkey are also allowed but without the skin. Red meats are strictly prohibited. Consumption of lean meats allows for protein intake without the additional calories and fats.
Seafood
Seafood is rich in protein and encouraged in Phase 1 of the South Beach Diet. Medical News Today says that fish and shellfish are highly recommended. Fatty fish contain omega-3 fatty acids, which promote a healthy heart as well as improved brain function. These good fats leave your body feeling satisfied and prevent deprivation, which can cause your body to store fat. Fatty fish recommendations include halibut, flounder, tuna, salmon, lake trout, herring and mackerel. Shellfish are also suggested, such as shrimp and scallops. Vegetarians can substitute meats and seafood with tofu products. Seafood provides the desired protein intake without excess calories.
Low-fat Dairy Products
The South Beach Diet does not limit the consumption of eggs at any stage of the diet and allows low-fat dairy products in the first phase. Milk must be low-fat or skim, and yogurt should be plain, fat-free and sugar-free. Cheeses like cheddar, mozzarella, American, parmesan and feta must be low-fat or fat-free as well, and low-fat or non-fat cottage cheese is also recommended.
References
- Medical News Today: What Are The Eight Most Popular Diets Today?
- Mayo Clinic: South Beach Diet
- American Dietetic Association: The South Beach Diet Supercharged, by Arthur Agatston, MD, with Joseph Signorile, PhD
- Medical News Today: What Is The South Beach Diet? What Are The Benefits Of The South Beach Diet?
- SouthBeachDiet.com: South Beach Diet Phase 1; Getting Started
- Mayo Clinic: Cholesterol: Top 5 Foods to Lower Your Numbers
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