Both the South Beach diet and the Atkins diet are low-carbohydrate programs that claim weight loss benefits. Each of the diets is divided into three phases, the first being fairly restrictive and the second and third allowing more variety of foods. Following either of the plans could help you lose weight and lower your risk of weight related diseases, including heart disease, diabetes and depression. The website for each diet offers recipe suggestions for the various phases.
First Phase
During the first phase of both the South Beach diet and the Atkins diet, your carbohydrate intake is very low. For the Atkins diet, you are restricted to 20 g of carbohydrates each day. Recommended foods to include in your meals on this diet are poultry, beef, fish, eggs, olive oil, salad and broccoli. Sample meal recipes offered for this phase of the Atkins diet include Avocado Zucchini soup or Beef Stew. The South Beach diet allows for 10 percent of your calories to come from carbohydrates; meals can include seafood, vegetables, eggs, cheese, nuts, salads and healthy oils. Sample meals for the South Beach diet include Egg, Bacon and Tomato sandwiches or Grilled Sesame Salmon.
Second Phase
During the second phase of the South Beach diet, your carbohydrate intake increases to 27 percent of your daily calories. Meals can contain a more diverse number of foods including those allowed during the first phase, as well as whole grain bread and pasta, brown rice, fruits, additional vegetable choices and dessert. Meals during this phase might include Penne with Eggplant and Ricotta or Chipotle-Rubbed Steak Wraps. The second phase of the Atkins diet allows 40 to 60 g of carbohydrates each day and meals should include lean meats, more vegetables, cheese, berries, nuts and seeds. Examples of meals during this phase are Asian Lobster Salad and Herb Roasted Chicken with Lemon.
Third Phase
The final phases of both diets are maintenance phases. The Atkins diet breaks this phase into two parts including pre-maintenance and lifetime maintenance, while the South Beach diet has only one maintenance portion. South Beach diet participants can obtain 28 percent of their calorie intake from carbohydrates. Foods in the meal plans are the same as in phase two, but include more indulgences. You can choose from meals like Provolone Chicken Melts and Buttermilk Waffles with Jam. The Atkins maintenance phase allows 45 to 100 g of carbohydrates each day; your meal plan can include the foods allowed in the first and second phase, along with more healthy carbohydrate-rich foods. Meals might include White Pizza with Broccoli or Italian Pasta and Bean Soup.
Convenience Foods and Recipes
Convenience foods are available on the South Beach diet and the Atkins diet. Using these items takes the guesswork out of preparing meals that adhere to the guidelines of the diets. Products that are available from South Beach include meal replacement bars and frozen meals. Atkins offers pasta, a baking mix and meal replacement bars. Each of the diets has cookbooks and online recipes for breakfast, lunch and dinner.
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