The South Beach Diet was developed by cardiologist Dr. Arthur Agatston in the mid-1990s, although the book, "The South Beach Diet," was not published until 2003. The diet emphasizes eating a variety of fresh and nutritious foods and doesn't require calorie-counting or portion control. Rather, the South Beach lifestyle teaches you how to choose the "right" foods, including high-fiber carbohydrates, good fats and lean proteins.
South Beach Diet Basics
The South Beach diet is divided into three phases. The first phase is the shortest and most restricted stage of the diet, designed to jump-start weight loss. Most carbs are limited, which may to help reduce hunger and cravings. Meals consist of lean protein, high-fiber vegetables and low-fat dairy and unsaturated oils. After two weeks, you'll move into phase two, for long-term weight loss. You'll add more high-fiber carbs, such as legumes and whole grains, back into your diet. Stay on phase two until you reach your goal weight. Phase three is lifetime maintenance. No foods are off-limits, but you'll still need to make nutrient-dense healthy food choices. If you start to regain weight, you can go back to phase one or two of the program.
Phase One Meals
All phases of the diet allow for three meals, two snacks and a dessert. There's no calorie-counting -- just eat until you're satisfied, but try not to overeat. Fruits, whole grains, starchy vegetables, sugar and alcohol are off-limits during phase one. A typical day might look like this: breakfast of two poached eggs with turkey bacon and a cup of tea; a snack of celery and cottage cheese; a lunch consisting of a green salad with sliced chicken; an afternoon snack with a handful of peanuts or a wedge of low-fat cheese; and a dinner of poached salmon with roasted vegetables. You would finish your day with dessert -- perhaps sugar-free gelatin with light, nondairy topping.
Phase Two Meals
Phase two allows a greater range of complex carbohydrates -- whole grains and fruit are now added back into your diet. Your day may begin with half a grapefruit and a slice of cheese toast. Snack on a hard-boiled egg, low-fat yogurt, a piece of fruit, low-fat cheese or an ounce of nuts. Lunch could be a Greek salad, a steak wrap, an open-faced sandwich on whole-grain bread, or fruit and cottage cheese. Have an afternoon snack and enjoy stir-fried chicken with vegetables, grilled steak, fish or chicken with roasted vegetables, or a big mixed green salad topped with shrimp for dinner. Fruit, cheese or a small serving of dark chocolate completes your evening meal.
Phase Three
Once you've reached your goal weight, you'll transition into phase three of the South Beach diet. By this time, you've learned how much food you need to eat to be satisfied and how to put healthy meals together. The phase three menu is very similar to phase two, except it allows for more "indulgences." However, if you start to gain weight, you may need to go back to phase two.
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