Low carbohydrate diets, such as the South Beach Diet, are dietary plans that aim to limit carbohydrate and sugar consumption to help reach weight loss goals. Foods that contain large quantities of carbohydrates are replaced with foods that contain proteins, fats and high fiber vegetables. The South Beach Diet was created by cardiologist, Dr. Arthur Agatston in 2003. He detailed the diet in his top-selling book, "The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss," according to MayoClinic.
General Guidlines
The first phase of the South Beach Diet focuses on minimizing carbohydrate intake. You are only supposed to derive 10 percent of total daily calories from carbohydrates. The carbohydrate intake should come from non-starchy vegetables, as all bread, pastries and baked goods are forbidden. Fruit is also prohibited in this phase, due to sugar content. In the second phase, complex carbohydrates are reintroduced and the carbohydrate limit is increased to 27 percent of total daily calories. Once your target weight has been achieved, a further increase of one percent of carbohydrate intake is allowed. This begins the third phase and your ideal weight is expected to be maintained for life.
Breakfast in Phase One
Eggs contain a high amount of good cholesterol and no carbohydrates, so they are recommended for breakfast during phase one of the South Beach diet. An egg-based recipe suggested in the South Beach Diet includes eggs Florentine, which is made with one poached egg on spinach with two slices of bacon. South Beach also recommends the western egg white omelet, scrambled eggs with fresh herbs and mushrooms, baked eggs, asparagus and mushroom omelet and artichokes Benedict.
Lunch in Phase One
Salads become replacements for breads and fruits for lunch and side options during phase one. South Beach salads are high in nutrients, so they make healthy meal choices. Their Greek salad contains romaine lettuce, cucumbers, tomatoes, onions and reduced-fat cheese and is suggested for lunch during phase one. According to the South Beach Diet official website, other salads appropriate during phase one include chopped salad with tuna, chicken-pistachio salad, dill shrimp salad with herb dill dressing, crab Cobb salad, and mixed greens with crabmeat salad. Salad Nicoise, which contains green beans, tomatoes, peppers, cucumbers, anchovies, olives, tuna and chestnuts is a suggested lunch recipe as well. Vegetable meals are also suggested for lunch including oven-roasted vegetables, which contains zucchini, squash, peppers, asparagus and onion.
Dinner in Phase One
Meat with maximum fat removed is recommended for dinner during phase one of the South Beach Diet. Examples include lean cuts of beef such as lean ground beef, sirloin and tenderloin. Lamb with visible fat removed is allowed, along with pork, boiled ham and Canadian bacon. Poultry is appropriate as long as it is skinless. South Beach recommends main courses such as Cornish hen and chicken breast. All types of fish and shellfish are permitted during phase one, as they are carb-free and supply essential fatty acids. These nutrient rich products provide maximum amounts of protein while minimizing fat, sugar and carbohydrate consumption.
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