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A South Beach Diet Supercharged Food List

author image Janet Renee, MS, RD
Janet Renee is a clinical dietitian with a special interest in weight management, sports dietetics, medical nutrition therapy and diet trends. She earned her Master of Science in nutrition from the University of Chicago and has contributed to health and wellness magazines, including Prevention, Self, Shape and Cooking Light.
A South Beach Diet Supercharged Food List
A plate of bean salad. Photo Credit cheche22/iStock/Getty Images

The South Beach Diet Supercharged -- an updated version of the South Beach Diet -- places even more emphasis on low-glycemic carbohydrates, limited healthy fats and lean protein. It also includes an exercise plan designed to rev up your metabolism. Clinical data supports some but not all the nutrition claims made in the South Beach Diet book according to a clinical review published in the July 2006 issue of the "Journal of General Internal Medicine." Phase one restricts grains and fruit, making it somewhat unbalanced. Phase two provides balanced recommendations.

Meat, Seafood and Substitutes

The South Beach Diet Supercharged emphasizes lean cuts of meat. Lean meat contains 10 grams or less of total fat and 4.5 grams or less of saturated fat, according to the SBDS book. You can enjoy veal, lamb, game meats, beef, poultry and all types of fish and shellfish. Choose lean cuts of meat such as sirloin, tenderloin, top loin and top round. Opt for the breast when choosing chicken or turkey. Acceptable meat substitutes are those that are soy-based and contain 6 grams of fat or less per 2-ounce serving.


The SBDS recommends making legumes a staple because of their fiber and protein content. You can enjoy them fresh, frozen or canned as long as they’re packed without added sugar. All legumes are allowed, so choose a variety. Start with a one-third to one-half cup serving size and add them to salads, soups, as a side dish or in place of meat in some of your dishes.

Dairy and Eggs

Because full-fat dairy is commonly high in saturated fat, choose reduced-fat or fat-free options. You can have 2 cups of dairy each day. When choosing cheese, look for varieties that contain 6 grams of fat or less per ounce. Cheeses made with part skim milk fit into the reduced fat category. You can also enjoy whole eggs, yolks or whites, or you can opt for an egg substitute.

Vegetables and Fruit

Eat a minimum of 2 cups of vegetables with lunch and dinner. You can enjoy them fresh, frozen or canned without added sugar. All vegetables are allowed on phase two, but on the first phase you must avoid beets, carrots, corn, green peas, white potatoes, sweet potatoes, pumpkin, squash, turnips and yams. During the first phase you’ll avoid all fruit, but any fruit is allowed in phase two. Start with one serving per day and work your way up to three servings each day.

Nuts, Seeds and Oils

All nuts and seeds are allowed, but during phase one you must limit yourself to one serving each day. You can have up to 2 tablespoons of unsaturated plant oils such as olive, flaxseed, safflower, sesame, sunflower, soybean and grapeseed. You can enjoy other sources of fat such as olives, light mayonnaise and avocado. The serving size is 2 tablespoons of olives or mayo, and one-third of an avocado.

Other Food

During phase one you’ll avoid grains, but during phase two you can begin consuming whole grains. Phase one beverages include tea, sugar-free sodas, tomato juice, vegetable juice, coffee and soy milk. In phase two, you’re not restricted when it comes to beverages, but practice moderation. Limit sweets to 100 calories per day. You can enjoy sugar-free versions of Popsicles, gelatin, candy, chocolate syrup, chocolate powder and jam. Keep in mind that sweets made with sugar alcohols may cause gastrointestinal symptoms if you eat them in large quantities.

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