The South Beach Diet was introduced as a commercial diet by cardiologist, Dr. Arthur Agatston. The diet focuses on intake of protein and healthy fats and limits sugar, trans fats and carbohydrates. Phase 1 is the most restrictive phase of the diet, as you can only derive 10 percent of your total daily calories from carbohydrates. Vegetables are the only source of carbohydrates allowed during this phase. This phase is a two week period and you begin to add certain complex carbohydrates back into your diet following this phase.
Significance
Phase 1 of the South Beach Diet aims to transition your body to use fat and protein for energy instead of relying on carbohydrates for energy. South Beach and other low-carbohydrate diets claim that high insulin levels allow your body to more readily store fat. Your pancreas secretes insulin when you consume carbohydrates and sugar and carbohydrates that are not used for energy are stored as fat for later use. If you limit your carbohydrate and sugar intake your insulin and blood sugar levels will remain balanced and your body may begin to burn fat for energy, leading to weight loss.
Breakfast in Phase 1
During phase 1 protein is generally high in recommended breakfast foods. Egg meals are common South Beach Diet breakfasts. The diet has a variety of recipes for egg breakfasts including artichokes Benedict, parmesan and Swiss chard omelet and asparagus omelets with goat cheese. If you add vegetables to a breakfast you will be getting some carbohydrates and additional nutrients. Asparagus is a healthy addition to breakfast and provides your body with vitamin A, vitamin K, potassium and phosphorus.
Lunch in Phase 1
Lunches in phase 1 remain low in carbohydrates and sugar. The South Beach Diet suggests salads for lunch such as their edamame salad and warm beef salad. South Beach salads are rich with meats and vegetables so you have a sense of satiety and don't feel deprived. Another lunch recipe recommended in phase 1 is shrimp stir fry, which is a mix of vegetables and shrimp seasoned with fresh ginger and garlic. You can make it at home and use any non-starchy vegetables you please with shrimp or scallions. Cook the stir fry in extra-virgin olive oil to add essential fats to the meal.
Dinner in Phase 1
Seafood and lean meats are often recommended for dinner options in phase 1. They are both packed with protein and seafood provides essential omega-3 fatty acids to your body. The South Beach Diet provides dinner recipes that you can make at home such as beef with asparagus and mushrooms, five-spice salmon and grilled ancho-rubbed flank steak. Dinners in phase 1 filling, while remaining low in carbohydrates. Talk with your doctor before beginning a diet that vastly reduces carbohydrates.
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