What Can I Eat on the South Beach Diet?
Posted by Liz Delacruz
Among the popular diets that is commonly heard is “The South Beach Diet“. A diet created by cardiologist Arthur Agatston that focuses on people consuming good carbohydrates and fats.
Agatston believed that when people consumed too much of the bad carbohydrates. So, the South Beach diet would prevent these negative conditions through a change in diet by incorporating good fats and carbs to the diet.
South Beach Diet Phase and What I can Eat
The South Beach Diet goes through three major phases with phase I being the most restrictive.
Phase I of the South Beach Diet lasts for two weeks and this week is the most difficult as you must eliminate any foods that are high or moderate in high-glycemic carbohydrates. The purpose of this is to eliminate insulin resistance in the body.
With the South Beach Diet, the following are what people can eat and can’t eat for phase 1:
MEATS: With the South Beach Diet, meats and protein can be consumed but it’s important they its low in saturated fat with no breading or fat. Meats that were recommended by Dr. Agatston were ground meat (sirloin or beef) with less than 10% fat. Cuts form short loin such as t-bone stake, porterhouse steak, filet mignon, etc. Cuts from sirloin include tri-tip, sirloin steak, top sirloin, beef loin, etc. As well as flank steak and London broil. As for pork, boiled ham and tenderloin, Canadian bacon or well-drained bacon was allowable. Lunch meats that are sugar-free and low in fat are good. Leg of lamb (well-trimmed and no fat) and lamb chops are fine. Veal also with top round, leg cutlet and chopped is fine.
SEAFOOD: Seafood can be consumed as far as they are not breaded or deep-fried. For those who enjoy tuna, canned tuna should be packed in water and not oil.
POULTRY: Turkey or chicken (White meat) is what should be consumed. Dark meat is not allowed during phase I but you can eat a little during phase II. Skin should be removed and should not be breaded. Goose or duck are not allowed. Cornish hen is fine.
VEGETABLES: Low carb vegetables include bean sprouts, alfalfa, lettuce, spinach, collards, mustard greens, bok choy, celery, broccoli, cabbage, mushrooms, cucumber, summer squash, eggplant, onions, carrots, etc.
FRUITS: Fruit and fruit juices are off-limits in phase I. Some fruits (approved) can be eaten in phase two.
STARCHES: Starches are off-limits in phase I.
DAIRY: Dairy products allowed in phase I include milk (fat free or 1%), soy milk with 4 grams of fat, fat-free yogurt, fat free or low fat evaporated milk.
BEANS: Beans are encouraged in a South Beach Diet since it contains a lot of fiver, resistant starches and nutrients. Also, if they have the least glycemic resources of carbohydrates.
NUTS: Nuts are allowed in phase I but very limited. For example, 15 almonds, 15 peanuts, 15 walnuts, 15 cashews are servings that are allowed.
FATS AND OILS: For oils that are encouraged are olive oil, canola oil or olives. Avocados, walnut, fish and flax seed oil are recommended. As well as cooking sprays.
BEVERAGE: Water should be the main beverage. No juice, nothing with sugar. Caffeine is limited to 1-2 per day. No alcohol allowed.
Before attempting a South Beach Diet, make sure to contact your physician or dietitian prior to attempting, especially if you have been diagnosed with any health condition.
