The South Beach Diet is a weight loss diet created by cardiologist Arthur Agatston. It focuses on lower carbohydrates and higher proteins and healthy fats than a typical eating plan. It is important to discuss a new diet and eating plan with your doctor or a registered dietitian before starting to follow guidelines on your own.
Eat Fish
Fish like salmon, tuna and trout are high in heart-healthy omega-3 fatty acids, which can fight plaque buildup and reduce inflammation. The South Beach Diet recommends eating fish twice a week and choosing options that are higher in omega-3 fatty acids such as sardines, salmon, and mackerel. The diet also cautions against farm-raised fish because of environmental toxins. They recommend eating either wild fish or removing the fat and grilling or baking farm-raised fish to remove the fat content.
Choose Lean Protein
According to the South Beach Diet, lean protein not only curbs hunger, it also allows you to maintain muscle mass while losing weight, which can increase your metabolism and assist with weight maintenance. While trying to lose weight, people often struggle with cravings, and extra protein can help keep blood sugar levels steady, preventing cravings and hunger attacks. The South Beach Diet recommends lean cuts of beef such as eye of round, sirloin and tenderloin. They also recommend aiming for a majority of protein from extra-lean choices such as skinless turkey, chicken and duck breast, pork loin and pork tenderloin and soy-based meat alternatives.
Eat Snacks
During all phases of the South Beach Diet, snacks are recommend. Snacks help prevent hunger, stabilize blood sugar levels and prevent overeating. You are allowed two healthy snacks each day. Snacking is important during weight loss and weight maintenance because it keeps your metabolism high and allows for an increase in overall diet satisfaction. Aim for items like a handful of nut mix, reduced-fat cheese, turkey roll-ups, hummus and celery, tomatoes and cottage cheese and plain vegetables.
Reduce Carbohydrates
Reducing carbohydrates can help eliminate cravings and start the weight loss process. The South Beach Diet recommends eating only 10 percent carbohydrates during the first phase, and then slowly adding back in carbohydrates to about 27 and 28 percent during phases two and three. The South Beach Diet advises avoiding carbohydrates with a high glycemic index because they tend to increase your blood sugar faster, higher and longer than foods with a lower index. Examples of low-glycemic carbohydrates are spinach, whole-wheat breads, apples, tomatoes and celery.
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