Dr. Arthur Agatston, a cardiologist practicing in Miami, created the South Beach Diet. The plan is divided intro three different phases. Phase One, or the first two weeks of the diet, is the most restrictive period. Phase One forbids starches, complex carbohydrates and eliminates sugar from the diet. The plan claims that blood sugar stabilization, reductions in sugar craving and weight loss (eight to 13 lbs.) occur during this period. Fiber is a major focus of phase one and has to come via low sugar vegetables, beans and nuts--whole grains, fruits and starches are not allowed during Phase One.
Step 1
Eat fibrous, low-sugar vegetables. Appropriate vegetables include spinach, sprouts, zucchini, broccoli, cauliflower, cabbage, green beans, mustard greens, okra, bell peppers, asparagus and celery. Purchase fresh, frozen or canned vegetables that contain little or no added sugar.
Step 2
Avoid beets, carrots, potatoes (sweet or white), yams and corn--they are not allowed during Phase One.
Step 3
Eat a minimum 1/2 cup of vegetables at breakfast and at least 2 cups of vegetables with lunch and dinner. Incorporate vegetables into the two daily snacks during Phase One. For example, dip asparagus into low-fat cottage cheese or melt low-fat cheese on broccoli. Increase vegetable intake at meals for additional fiber.
Step 4
Choose beans, nuts (one serving per day) and soybeans as protein sources for breakfast, lunch and dinner. Beans, soybeans and nuts contain high amounts of fiber (up to 7 g per serving) and fulfill protein needs.
Step 5
Plan weekly meals and snacks before grocery shopping. Purchase extra amounts of frozen and canned vegetables to ensure that you don't fall short of meeting your daily fiber needs.
Step 6
Vary the vegetables, beans and nuts that you eat throughout the day. Incorporate new recipes and snacks--monotony can make it challenging to stick to a restrictive diet.
Step 7
Introduce new taste to the vegetables--add low=sugar salad dressing, salsa, hot sauce and string cheese.
Tips and Warnings
- The South Beach Diet website offer recipes and meal ideas for the different phases of the diet. Numerous South Beach Diet cookbooks provide various food ideas for incorporating fiber into Phase One. Sign up for South Beach Diet online and join a community discussion group for support and new ideas.
- Consult your doctor if you are pregnant, breastfeeding, diabetic or have a chronic illness before beginning the South Beach Diet.
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