1. Enjoy Protein-laden Foods
With the South Beach Diet, you can enjoy unlimited amounts of protein, including meat, eggs and soy products. Choose leaner cuts of meat that contain less than 10 grams of total fat and 4.5 grams of saturated fat per 100-gram portion. Avoid rib cuts of beef, including prime rib. With poultry, choose chicken breasts instead of wings and thighs. As far as eggs go, you can enjoy them without guilt unless you're directed by your doctor to limit intake. For a healthier option, use egg substitutes or egg whites occasionally.
2. Monitor Vegetable Intake
In general, beets, carrots, potatoes, pumpkin and green peas contain large amounts of starch and should be avoided while on the South Beach Diet. Carrots and green peas may be reintroduced during Phase Two, but you should monitor your weight to make sure they are not triggers that cause you to gain more.
3. Reintroduce Fruits
During Phase One, you should avoid all fruits. However, you can use lemon-and-lime juice to add some flavor to dishes. Phase Two allows you to reintroduce a limited amount of fruit. Start with just one serving a day the first week, and slowly add another serving each following week until you reach three servings a day. If your weight loss slows, try cutting back one serving. Continue to avoid watermelon, pineapples and raisins during Phase Two.
4. Choose Dairy Products
For your two cups of allowed dairy servings, you should choose low- or non-fat milk and yogurt. Whole milk and ice cream should be avoided, as should yogurt containing artificial flavors or high-fructose corn syrup. Cheese doesn't count towards your two cups, but you should avoid Brie and Edam and choose low-fat varieties.
5. Reintroduce Healthy Carbs
During Phase Two, you reintroduce healthy carbohydrates into your diet, including breads and pastas. Whole-grain and wheat breads and pastas offer healthier alternatives, without causing weight gain. Like fruits, you should introduce starches slowly, starting with one serving a day. Ideally, you should enjoy two or three servings a day while losing weight, but you can add one extra serving once your goal is reached. If you see weight gain at any point, try cutting back on starches first or changing the type of breads you are consuming.
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