The South Beach Diet was originally designed by Dr. Arthur Agatston to support the heart health of patients at Mount Sinai Hospital; however, it is now commonly used as a weight loss diet in the United States. Unlike many other diets, the South Beach Diet does not emphasize calorie counting or portion restriction. Instead, it focuses on limiting carbohydrates and sugars from food sources. Several simple strategies can help you prepare meals and snacks that are appropriate for the South Beach Diet.
Step 1
Choose lean meats as protein sources, instead of fatty meats. White-meat chicken, turkey bacon, fish, lean ground beef and pork chops are appropriate for the South Beach diet. Avoid fatty meat products such as pork sausage and bacon, honey-baked ham, stew beef, fried chicken wings and fatty ground beef.
Step 2
Steam or grill vegetables as accompaniments for proteins. Most vegetables, including artichokes, broccoli, peppers, onions, mushrooms, squash, eggplant and cauliflower, are permissible under the South Beach Diet. Avoid carrots, as well as starchy vegetables such as corn, potatoes and peas.
Step 3
Use whole-grain breads and pastas instead of white flour versions. Although these foods are not acceptable during the restrictive first phase, which is designed to maximize initial weight loss, they are acceptable in moderation during the remainder of the South Beach Diet plan. White flour products may contribute to weight gain by rapidly raising glucose levels in your bloodstream.
Step 4
Cook with olive oil instead of shortening or butter. Olive oil is an unsaturated fat that is healthier for your heart than butter, margarine and shortening, which contain trans fats and saturated fats.
Step 5
Use egg whites instead of whole eggs as protein sources. Most of the cholesterol and saturated fats in eggs are concentrated in the yolks. Using egg whites for omelets, frittatas and quiches can help you avoid fatty blockages that can contribute to heart disease.
Step 6
Consume low-fat or fat-free dairy products instead of products made with whole milk. Fat-free and low-fat dairy products are lower in saturated fats; however, they still add calcium and protein to your diet.
Tips and Warnings
- Choose meat replacements, such as seitan, tofu or tempeh, if you are a vegetarian. These foods are acceptable under all three phases of the South Beach diet. You can also obtain protein from nuts, seeds and beans. Avoid fruits, particularly during the introductory phase. Fruits are not permitted during phase 1 and are only permitted in limited amounts during the remainder of the diet plan.
Things You'll Need
- Lean meats
- Vegetables
- Whole grains
- Olive oil
- Egg whites
- Low-fat dairy
References
- "The South Beach Diet"; Arthur Agatston, M.D.; 2003
- "Low Carb Vegetarian"; Margo DeMello; 2004
- South Beach Diet Plan: South Beach Diet Phase One Guidelines and Food List
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