South Beach Diet Foods for Each Phase

The South Beach diet was originally created by a cardiologist to help patients with heart disease lower cholesterol and improve insulin levels. Following this diet guide has not only improved cardiovascular well-being but it has led to weight loss for many people. Which foods can be consumed during each phase?

South Beach Phase 1 Foods

The phase 1 diet lasts for about two weeks. During this time carbohydrates are severely reduced and the diet consists primarily of protein and fats. Lean sources of protein are consumed such as chicken and turkey breast, fish, shellfish, tofu and leaner cuts of meat. Cheese, nuts and eggs make excellent phase 1 snacks. As some carbohydrates are permitted during the start of the South Beach diet it is alright to eat vegetables such as lettuce, peppers, celery, broccoli and eggplant. A small amount of vegetable oils should be included daily. Try drizzling olive oil over a salad or boiled egg.

Sugars and starchy foods are avoided during the phase 1 diet. This means no fruit, rice, breads, potatoes, cereals or sweets. Alcohol should be avoided as well. Herbal teas and decaf coffee and tea are permitted. While strict, this phase is designed to make sure the body does not have carbohydrates available, forcing it to burn fat instead.

South Beach Phase 2 Foods

Once the first phase of the South Beach diet is over dieters are allowed to add some carbohydrates back into the diet. It is still important to eat a healthy diet and to avoid refined carbohydrates, but some fruit and grains can be consumed. Aside from the phase 1 core foods, the lean proteins, nuts, cheeses, vegetables and oils, phase 2 foods include many fruits such as berries, plums, peaches, cherries, kiwi, melon, mangoes and citrus. Aside from cheese, milk and yogurt can be added to the diet. For starches use whole wheat bread and pasta, oatmeal, peas, brown rice and barley. A glass of red wine is alright. To satisfy a desire for sweets try a piece of dark chocolate.

It is important to continue focusing on a low carbohydrate diet. Introduce the fruits, grains, yogurt and milk into the diet slowly. Be sure you are consuming plenty of vegetables for nutrition as well as lean proteins.

South Beach Phase 3 Foods

Phase 3 of the South Beach diet is more a way of life then a specific diet guide to follow. After transforming eating habits, shedding some weight and improving insulin and cholesterol levels with the first two phases it is time to settle into a healthy, more balanced diet. For phase 3 be sure to continue avoiding white flour products, processed foods and refined carbohydrates. Eat lean proteins, fruits, vegetables, whole grains, nuts, seeds, legumes and dairy, drink plenty of water and enjoy a new, healthier diet and lifestyle.

References

Casey, John. "South Beach Diet Is Hot; Here's Why." (webmd.com/diet/features/south-beach-diet-is-hot-heres-why)
South Beach Diet 101 (south-beach-diet-101.com/learn/south-beach-diet-phase-3.html)