Dr. Arthur Agatston designed the South Beach Diet as a commercial nutrition program. It is a moderately low-carbohydrate diet with suggested meal plans and recipes. Agatston is a cardiologist and an associate professor at the University of Miami Miller School of Medicine. He outlined the South Beach Diet in his book, "The South Beach Diet," in 2003. This diet program is designed as a lifestyle to maintain weight loss while receiving proper nutrients. However, during phase 1, carbohydrates, an essential nutrient, are vastly restricted. Talk with your doctor before beginning any diet plan.
Phase 1 Overview
Phase 1of the South Beach Diet lasts for two weeks and is the most stringent of the three phases of the program. Carbohydrates are limited to just 10 percent of your total daily caloric intake. The recommended carbohydrate consumption is over 45 percent of your total daily caloric intake. You are not supposed to consume any fruit, breads, alcohol or pastries during this phase. You derive your carbohydrates from high-fiber vegetables and focus on consuming healthy fats and protein such as fish and lean meats, reduced-fat cheeses, eggs, low-fat dairy, and unsaturated fats like those found in avocados, nuts and extra-virgin olive and canola oils.
Artichokes Benedict for Breakfast
One of the suggested breakfasts on phase 1 of the South Beach Diet is their version of eggs Benedict. English muffins are substituted with artichokes and the diet-friendly hollandaise sauce contains liquid egg substitute, trans-fat-free margarine, fresh lemon juice, Dijon mustard and a dash of cayenne. You can top your egg with Canadian bacon to add extra flavor. This breakfast contains just 16 g of carbohydrate and 12 g of fat.
Vegetarian Chili with Avocado Salsa for Lunch
Vegetarian chili with avocado salsa is one of the suggested lunches during phase 1. You can make the chili at home with extra-virgin olive oil, onion, bell pepper, black beans, diced tomatoes, vegetable broth and chopped green chili peppers. Season the dish with chili powder, minced garlic, ground cumin, dried oregano and cilantro. You can add sour cream and lime juice for flavor. Add avocado salsa to complete the chili. This dish contains 181 calories and 17 g of healthy fat.
Five-Spice Salmon Dinner
The South Beach Diet suggests their five-spice salmon as a dinner option. The salmon is seasoned and flavored with fresh lime juice, finely grated lime peel, extra-virgin olive oil, fresh ginger, Chinese five-spice powder and sugar substitute. It is served on a bed of fresh baby-spinach leaves that are flavored with pressed garlic. This dinner only contains 5 g of carbohydrates along with 24 g protein. It supplies your body with essential omega- 3 fatty acids as well.
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