Created by Dr. Arthur Agatson, the South Beach Diet is lower in carbohydrates and higher in protein and healthy fats than other diet programs. The diet works in three phases, each of which include foods that promote weight loss and long-term healthy lifestyle choices. The first phase of the South Beach Diet aims to eliminate cravings for sugar and refined starches and to get you started on losing unwanted pounds.
Lean Protein
During the first phase of the South Beach Diet, your protein intake is relatively high, but eating lean sources help control your fat and calorie intake. Choose from lean beef, pork or lamb, skinless white-meat chicken and turkey, fish and other types of seafood. These foods satisfy your appetite and increase your nutrient intake for a small amount of calories, which helps you lose weight. Meat substitutes, tofu, eggs and beans are lean protein alternatives if you don't eat meat.
Vegetables
If you are in the initial phase of the South Beach Diet, you are allowed to eat plenty of high-fiber vegetables. This is because fiber fills your stomach, but has no calories, making it an ideal way to satisfy your hunger without hindering your weight loss goals. Some of the non-starchy vegetables from which you can choose include, asparagus, cabbage, lettuce, spinach, squash, tomatoes, onions, peppers and broccoli. Potatoes and corn are not allowed during the first phase of the diet because of their high carbohydrate count. Use canned, frozen or fresh vegetables, but watch out for added sugar or salt.
Low-Fat Dairy
Dairy foods are a good source of calcium and offer satiety. Choosing low-fat versions controls your fat and calorie intake while increasing your protein consumption. The first phase of the South Beach Diet promotes healthy snacking; low-fat cheese is a good choice for this part of the program. Include low-fat or fat-free milk and yogurt in your phase 1 meal plan as well. These items give you energy, satisfy your hunger and promote healthy weight loss.
Healthy Fats
You may wonder how a weight-loss plan could include fat and still offer results. The first phase of the South Beach Diet emphasizes a moderate amount of healthy fats that will fill you up. Use olive or canola oil for cooking, have a few nuts for a snack or add a small amount of avocado to your salad. Your body needs some fat to function and keep your metabolism revved, so including healthy options in your meal plan could help you lose weight.
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