In 2003, Dr. Arthur Agatston first released his book "The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss." By November 2004, there were 2.4 million copies of the book in print, according to "The New York Times." There are three phases in the South Beach Diet. Phase 1 is the introductory phase. During phase 2 of the South Beach Diet, you will gradually reintroduce foods that had been previously off-limits during phase 1. Phase 3 is the maintenance phase. If you follow the South Beach Diet, you remain in phase 2 until you reach your weight loss goal and transition to phase 3.
Whole Grains
Even though you don't necessarily count your daily intake of carbohydrates while following the South Beach diet, many foods high in carbohydrates are off-limits during phase 1. Consequently, phase 1 of the South Beach Diet limits your intake of many high carbohydrates, except for healthy whole grains. These foods include whole grain bagels, whole grain and multi-grain bread and barley, a rice-like grain. You are allowed one serving per day of these foods at the beginning of phase 2, before gradually increasing your servings up to four servings daily.
Starchy Vegetables and Fruit
Starchy vegetables and fruit are reintroduced during phase 2 of the South Beach Diet; carrots, peas, taro and yams are allowed. Apples, apricots, bananas, pears, cantaloupe, grapefruit, plums, tangerines, cherries, oranges, papaya, peaches, kiwi, prunes and all types of berries are allowed during phase 2. According to Agatston, the key is to introduce these foods gradually. Start with one fruit and one whole grain each day. If you continue losing weight, you can add additional fruits and grains.
Treats
During phase 2 of the South Beach diet, chocoholics are rewarded for their success during phase 1. Bittersweet dark chocolate, semisweet dark chocolate and all flavors of pudding are allowed during phase 2. The pudding must be both fat-free and sugar-free. Treats are limited to no more than one serving per day. See package labeling to determine proper portion size for a serving. You are also allowed to have 2 to 3 cups of low-fat or fat-free yogurt during phase 2. Products containing high-fructose corn syrup are off-limits.
References
- "The New York Times"; Faith-Based Publishing
- "The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss"; Arthur Agatston, M.D.; April 2003
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