Typical Lunch Menu For The South Beach Diet

The South Beach Diet focuses on minimal carbohydrate consumption while increasing protein and good fat consumption. MayoClinic.com explains the premise behind the South Beach Diet and other low-carbohydrate diets: when you reduce your carbohydrate intake, your body will not produce as much insulin. Lower insulin levels contribute to less fat storage. You should be careful when drastically reducing your carbohydrate intake because your blood sugar levels may plummet when your insulin levels decrease. You should talk with your doctor before committing to a low-carbohydrate diet.

History

Cardiologist Arthur Agatston designed the South Beach Diet in 2003 and named it after the well-known high-end beach in Miami. He outlined his nutritional program in his book, "The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss." Dr. Agaston doesn't classify the South Beach Diet as a low-carbohydrate diet or a low-fat diet; it is classified as a modified low-carb diet. A supercharged edition of the program provides a workout component to go along with the nutrition plan.

Typical Phase One Lunch

During phase one of the South Beach Diet, you are allowed to derive only 10 percent of your total daily calories from carbohydrates and 0 percent from fruit. The remaining 90 percent of calories are mainly obtained from lean meats and good fats. A typical acceptable lunch option in the first phase would be a skinless chicken salad on a plate of romaine with balsamic vinaigrette dressing. You can have diet soda, unsweetened iced tea or lemon water with your lunch. Alternatives for the chicken could include salmon, tuna or herring.

Typical Phase Two Lunch

During phase two of the South Beach Diet, you can work in some appropriate fruit and complex carbohydrates. You are allowed to derive 27 percent of your total daily calories from carbohydrates in this phase. Your lunch can consist of a serving of lean protein such as chicken, cooked in 1 tbsp. of extra virgin olive oil, along with 2 cups of non-starchy vegetables such as broccoli or cauliflower and a half serving of fruit like blueberries or cherries. You are allowed approximately 1 cup of milk or yogurt per day, so you can add one of these to your lunch if you desire.

Typical Phase Three Lunch

When you have reached your goal weight, you will move into the third and final phase of the South Beach Diet. This phase is a lifetime maintenance phase. You are applying the program regulations to your everyday life to keep off the excess pounds. The program encourages you to consume only approximately 28 percent of your calories from carbohydrates per day. A typical lunch during this phase could be the diet's recommended recipe for a personal "whole-wheat pizza margherita." The whole wheat crust is topped with two large thinly sliced tomatoes, 8 oz. of part-skim mozzarella cheese, extra virgin olive oil and eight thinly sliced basil leaves.

Warning

If you significantly reduce your carbohydrate intake, you may be getting insufficient fiber or experience drowsiness or light-headedness. During the first phase of the South Beach Diet your carbohydrates are extremely low, so you may be at risk for ketosis. This condition occurs when your body doesn't have enough carbohydrates to properly break down fats. Partially broken-down fats can float around in the body, which can potentially cause kidney stones, coma, stupor and death.