Pioneered by South Beach, Fla., cardiologist Dr. Arthur Agatston, the South Beach Diet is composed of three phases designed to help a person live a healthier lifestyle by eating the right amounts and types of fats and carbohydrates. While the diet's initial intention was to help lower heart disease risk and occurrence, a frequent by-product is weight loss. When a dieter begins the South Beach Diet, she starts with Phase 1. This two-week phase eliminats certain food groups from your diet to reduce certain food cravings. Some foods are reintroduced in the phases that follow, while some are never reintroduced at all.
Lean Proteins
Because one component of the South Beach Diet is the reduction of saturated fat in a person's daily diet, red meats are absent from Phase 1. Instead, Phase 1 dieters consume lean proteins, such as skinless chicken, turkey, fish and shellfish. For vegetarians, soy, eggs, peanuts, pistachios and tofu products are recommended.
Low-Fat Dairy
Low-fat dairy products, such as ricotta cheese, are permitted on Phase 1 of the plan and are recommended as a dessert when mixed with vanilla extract. Other dairy products in Phase 1 include low-fat milk, yogurt and cheese.
Vegetables
Consuming most vegetables are highly encouraged during Phase 1. These include broccoli, cauliflower, asparagus, spinach, tomatoes, lettuce, eggplant, onions, black beans, kidney beans, celery and more. The only vegetables restricted on this plan are carrots, green peas, corn and potatoes, all of which are high on the glycemic index, meaning they cause blood glucose levels to spike. It's important to note that fruits are not a part of the Phase 1 plan as they contain carbohydrates and carbohydrates are restricted during this phase.
Fats and Oils
Because fats and oils are necessary to assist in cooking healthy and good-tasting foods, Phase 1 allows monounsaturated fats, such as canola oil, extra-virgin olive oil and oil-based salad dressings. Other healthy-fat options include avocados, olives, low-fat mayonnaise and trans-fat-free margarine.
Dessert Options
While this section tends to be very limited during Phase 1, allowed sweet treats include sugar-free candy, fudgesicles, popsicles and gelatin.
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