The South Beach Diet is a low-fat, low-carbohydrate diet originally designed to decrease the incidence of heart disease in cardiac patients. The diet is separated into three phases. The first is a restrictive phase lasting two weeks that does not allow fruits or carbohydrates. During Phase 2, more foods can be reintroduced into the diet. Phase 2 is designed to teach you to resist cravings and sets the ground rules for a healthy diet that allows a person to transition into Phase 3--and an eating plan that lasts a lifetime.
Carbohydrates
While carbohydrates are not a part of Phase 1, you can reintroduce whole-grain carbohydrates sparingly into the diet during Phase 2. Options include whole-grain bagels, breads, cereal, pitas and pasta. Other starches include bran muffins that are sugar free; popcorn, sweet potatoes and brown rice.
Fruits
Fruits are another forbidden item during Phase 1 that are reintroduced during Phase 2. Fruits that are allowable are those that are low on the glycemic index, meaning they impact blood sugar as little as possible. This includes apples, blueberries, cantaloupe, cherries, grapefruits, grapes, kiwi, oranges, peaches, pears, plums and strawberries.
Vegetables
Other vegetables that can be reintroduced into your diet following Phase 1 include pinto and black beans. Other vegetables that are a part of Phase 2 include broccoli, cauliflower, celery, asparagus, spinach, tomatoes, lettuce, zucchini, eggplant, onions and fennel.
Protein Sources
Sources that provide the protein necessary to build muscle and make you appear more toned include lean meats, such as beef, chicken, seafood, turkey and pork. Other good options include soy products, peanut butter and nuts.
Low-Fat Dairy
While Phase 1 dairy servings were limited to two per day, you can increase the number of daily servings to three. Options include low-fat milk, yogurt and cheese. Yogurt could not be artificially sweetened during Phase 1, but you can have 4 oz. sweetened yogurt during this phase.
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