The South Beach Diet is a commercial moderate-carbohydrate diet that focuses on consumption of healthy fats and protein. Cardiologist Arthur Agatston designed the South Beach Diet in 2003. The diet was originally created for his heart patients who began to lose weight on the diet. Agatston commercialized the the diet program for the public after seeing the results. Consult your health care practitioner before starting any new diet plan.
Phase 1 Outline
Phase one of the South Beach Diet is the most strict phase in the program, as your carbohydrate intake is minimized to approximately 10 percent of your daily calories. Sugar is also vastly reduced in this phase to help maintain balanced blood sugar and insulin levels. Foods such as fruit, bread, chocolate and pastries are prohibited during this phase. Your focus is on consumption of healthy fatty acids, protein and nutrients.
Eggs
The South Beach Diet recommends eggs as an appropriate breakfast food during phase one. Eggs are not a source of carbohydrates or sugar and provide protein and healthy fats. The South Beach Diet offers recipes for a variety of egg breakfast options, such as parmesan and Swiss chard omelet, asparagus omelets with goat cheese and artichokes Benedict. Eggs supply your body with potassium, phosphorus, vitamin A and vitamin D.
Non-Starchy Vegetables
You can add non-starchy vegetables to breakfast during phase one of the diet. Your only source of carbohydrates during this phase are supposed to be derived from vegetables. You can cook vegetables in extra-virgin olive oil for a rich flavorful breakfast. Vegetables such as asparagus, broccoli, cauliflower, artichoke and Brussels sprouts are appropriate during phase one of the diet. You can add these vegetables to omelets or mix them into scrambled eggs to incorporate some essential nutrients and carbohydrates for energy in the morning.
Meats
Lean meats are often recommended throughout the South Beach Diet. They are loaded with protein and will fill you up so you feel satisfied. South Beach suggests adding meats to egg meals for breakfast such as their baked eggs with spinach and ham recipe. You can substitute ham with chicken, turkey or bacon in this recipe. Make sure the meats don't have visible fat. You can cook them in healthy fat such as extra-virgin olive oil or canola oil but avoid cooking oils that are made with partially-hydrogenated oils, as this is an indicator of trans fat. Some vegetable oils and cooking sprays are made with partially-hydrogenated oils, which can be found on the ingredients label.
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