The South Beach Diet is a weight loss plan formulated by nutritionist Dr. Arthur Agatston and aims at cutting down on carbohydrate intake and replacing it with lean proteins and fresh vegetables. It is based on the theory that carbohydrate consumption leads to excess fat storage in the body. The South Beach Diet was initially developed to help patients lower their risks of heart disease; it later became popular as a diet to aid in weight loss and maintenance. It consists of three phases and the first phase is the most restrictive. Phase 1 lasts for two weeks, eliminates fruit and vastly minimizes carbohydrate intake. Protein-rich foods dominate the list of foods allowed in phase 1 of the South Beach Diet.
Lean Meats
Lean cuts of meats like beef sirloin, tenderloin pork, lean pork, boiled ham, veal cutlets, tenderloin beef and lamb chops are recommended during the first phase of the South Beach Diet. Poultry like turkey and chicken are also allowed, but only without the skin. The emphasis on lean meats ensures a sufficient supply of protein without excess fats and calories, which helps with weight loss and maintenance. Meats are an excellent source of protein and effectively deliver the required amount to the body.
Meat Substitutes
Most meat substitute foods are rich sources of protein; all vegetarian meat substitutes are allowed in the first phase of the South Beach Diet. These approved substitutes include soy-based meat substitutes such as tofu, textured vegetable protein, tempeh, soy nuts and soy crumbles. These are healthy options for vegetarians who wish to increase their protein intakes while on the South Beach Diet.
Eggs
According to the USDA, egg whites are pure protein; egg whites are allowed in unrestricted amounts during the first phase of the South Beach Diet. The egg yolk contains fat, so removing it eliminates the fat content and cholesterol. Eggs supply the body with protein, amino acids and tryptophan.
Legumes
Legumes are allowed in during phase 1 of the South Beach Diet; they can be another great option for vegetarians looking for alternate sources of protein. Legume options include black beans, soy beans, split peas, butter beans and garbanzo beans. Many legumes provide the body with dietary fiber, which may help with digestion. This is especially helpful since the body has to acclimate to digesting the increase in protein.
References
- MayoClinic.com: South beach Diet
- United States Department of Agriculture: Center for Nutrition Policy and Promotion: PART D. Section 5; Carbohydrates
- United States Department of Agriculture: National Agricultural Library: USDA National Nutrient Database for Standard Reference, Release 20
- Medical News Today: What Are The Eight Most Popular Diets Today?
- American Dietetic Association: The South Beach Diet Supercharged, by Arthur Agatston, MD, with Joseph Signorile, PhD
- SouthBeachDiet: South Beach Diet Phase 1; Getting Started
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