The South Beach Diet is a weight-loss plan that focuses on eating higher amounts of protein and fat while limiting carbohydrate intake. This diet involves three phases, and starts with restricting many foods, including starches, grains and alcohol in the first two-week phase. Phase 2 allows you to modify your carbohydrate intake a little more to suit your individual needs over a six-week period. Phase 3 is the maintenance part of the plan, which is where you enjoy a larger variety of foods while maintaining the general guidelines of Phase 2. Many of the foods permitted on this diet plan may help you lose weight as part of a well-balanced diet.
Proteins
Protein is a central component of the South Beach Diet. Your body needs this nutrient for the growth, repair and maintenance of muscle and body tissue. Because muscle has a higher metabolic rate than fat, increased muscle mass can increase the number of calories burned even at rest, which leads to weight loss. The South Beach Diet advocates lean sources of protein that are low in saturated fats to avoid the risk of increased cholesterol and heart disease. Healthy foods to include are chicken, turkey, lean beef, fish, eggs and nuts and seeds in moderation.
Vegetables
Vegetables are a healthy addition to the South Beach Diet. Most vegetables are low in calories, have little or no fat and are high in satiating fiber. They are also a source of essential nutrients, vitamins and minerals that provide energy to the body and are needed for normal body functions, including energy metabolism. Avoid starchy vegetables in the first phase of the diet, as they contain more natural sugars that can increase blood sugar levels, leading to hunger cravings. These typically include potatoes, carrots, turnips and squash. Low-sugar, high-water vegetables that are safe to eat include dark, leafy greens, asparagus, celery and cucumber.
Healthy Fats
The South Beach Diet allows for healthy fats in moderation as part of your daily diet. The body needs fats for normal body functions, hormonal balance and skin health. They also have a satiating effect on the appetite and help to reduce hunger cravings and the risk of over-eating. Avoid unhealthy saturated and trans fats from fried foods or full-fat cuts of beef or bacon. Instead, select foods that are a source of unsaturated and omega-3 fatty acids, such as fatty fish salmon or herring, olive oil, avocado and nuts, in moderation.
Dairy Products
You can have some dairy products on the South Beach Diet plan during all three phases. However, you should limit choices to dairy products that are low in fat and have no added or minimal sugars. Healthy choices include low-fat cottage cheese, nonfat or light yogurts and skim milk for coffee and teas. Generally, you can have two to three servings of dairy during Phase 3.
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