The South Beach Diet is a popular weight loss plan that is considered to be a modified low-carb diet. It involves eating mostly unprocessed whole foods, such as fruits, vegetables, lean protein, healthy fats and some whole grains. This diet is divided into three phases with different dietary recommendations. As described by the South Beach Diet, Phase I is a two-week process that is meant to "jump start your weight loss" by reducing sugar cravings. During this phase, most carbohydrates are eliminated and meals consist largely of high fiber vegetables, lean meats, low-fat dairy products and healthy fats, such as those found in avocados, nuts and olive oil. Foods to avoid during this phase include all forms of sugar, breads and grains, fruits, and low-fiber vegetables, such as carrots, potatoes and corn. Phase I is the most restrictive phase and may seem challenging to create meals that fit these guidelines, but with a little creativity you can still enjoy some of your favorite foods.
Eggplant Pizza
Baked eggplant makes a delicious "crust" for a modified version of pizza. Start by baking 1/4-inch slices of eggplant in a preheated oven at 425 degrees F for about 10 minutes. Add a spoonful of "no sugar added" tomato sauce and sprinkle low-fat mozzarella cheese to each eggplant slice. Top with turkey pepperoni and vegetable toppings, such as mushrooms, onions and bell peppers. Bake again for another 10 to 12 minutes until the cheese is melted. Enjoy with a large spinach salad.
Mock Mashed "Potatoes"
Instead of using potatoes, which is not allowed in Phase 1, try using cauliflower to create a similar taste and consistency of mashed potatoes. Place steamed or microwaved cauliflower florets into a food processor. Add low-calorie margarine or butter spray and low-fat milk until you get the desired consistency, then season with salt, pepper. Make another variation by adding a handful of low-fat cheddar cheese and a sprinkle of garlic powder. Serve along side grilled chicken breast and steamed green beans.
Fajitas
Fajitas can still sizzle and taste delicious without tortillas. Brown your favorite lean meat, such as shrimp, chicken breast or lean steak in a small amount of olive oil on medium-high heat. Season with a fajita seasoning packet or your own spices. Add sliced red and green bell peppers, onions and mushrooms and stir fry for about five minutes. Sprinkle low-fat cheddar cheese and top with fat-free sour cream and guacamole.
Teriyaki Salmon
Make the sugar-free teriyaki marinade by mixing one clove of garlic, 1 tsp. finely chopped ginger, 1/4 cup soy sauce, 1/8 sugar substitute such as splenda and 1/8 cup olive or canola oil. Pour the marinade over salmon and let rest at least an hour. Grill on a barbecue or in a pan on high heat about three to four minutes per side. Serve with stir fried vegetables
Chicken Parmesan
This favorite fried Italian dish can often be loaded with carbs and fat but with a few modifications can be Phase I-friendly. Instead of bread crumbs, season grated Parmesan cheese with Italian Seasoning, garlic and pepper. Dip a boneless skinless chicken breast in egg white then coat in the cheese mixture. Heat a small amount of olive oil in a pan on medium heat and cook chicken until crisp and brown on the outside and no longer pink in the middle. Place a spoonful of "no sugar added" tomato sauce to each chicken piece and sprinkle with low-fat mozzarella cheese.
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