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What Is the South Beach Diet & the Various Meal Plans That Are Available With This Particular Diet

Preparing is one of the keys to success with a diet, and following the South Beach diet is no exception. During phase one, which lasts two weeks, you are allowed to eat a variety of foods low in fat and high in protein, this includes low glycemic vegetables and healthy fats.

You should avoid processed foods, those that are high in fat and have a lot of carbohydrates including fruits; However, do not worry because you can gradually introduce fruit after phase one. Making a list of permitted foods makes it easier for phase one of the South Beach plan.

Lean Ground Beef: Lean proteins are a staple of the South Beach diet. Poultry meat permitted includes: skinless chicken breasts, chopped turkey breast, duck breast, Cornish hen and turkey bacon. You can also consume lean cuts of beef such as flank steak, tenderloin, sirloin and lean ground beef.

Using Sliced Deli Meats: Or you can choose your favorite, fresh or frozen fish, as all are allowed. You can also buy deli meats for your convenience, such as sliced ​​turkey, ham and chicken breasts that are reduced fat or low in sodium. If you do not eat meat, you can add soy-based substitutes to your shopping list.

Vegetable Options For the South Beach Diet: Eat at least 2 cups of vegetables with your meals, a wide variety of non-starchy vegetables to choose from. Here are some of the various examples of vegetables that you are allowed to add to your shopping list:

  • Broccoli
  • Cauliflower
  • Cucumbers
  • Eggplant
  • Kale
  • Fennel
  • Leeks
  • Onions
  • Different types of peas (snap peas and snow peas)
  • Spinach
  • Zucchini
  • Leave aside starchy vegetables such as maize (corn), potatoes and peas.
  • Eggs, Milk and Beans

You can eat whole eggs, egg whites or substitutes. Have a serving of beans a day, or more if you are vegetarian. The serving size is 1/3 to 1/2 cup. There are many different options available for you in this area, here are some of the things allowed:

  • Lima beans
  • Kidney beans
  • Black beans
  • beans
  • garbanzo beans (chickpeas),
  • Lentils.
  • Cheese Options That Are Available

You can also add a variety of low fat cheeses to your diet which allows you to still eat some of the food that you enjoy. There are lots of different cheeses that are permitted with the South Beach diet, these cheeses include:

  • Blue cheese
  • Cheddar
  • Mozzarella
  • Goat cheese
  • Parmesan cheese

Look for low-fat varieties containing 6 grams or less of fat per serving of 2 to 3 ounces. You can consume 2 cups per day during phase one. Other permitted cheeses include dairy, sour cream and nonfat yogurt. You should also avoid whole milk products.

The Various Oils You Can Use With the South Beach Diet: You can consume up to 2 tablespoons of unsaturated oils per day. This is because unsaturated oils are typically much better for you than saturated oils. Allowable oils that are included in the South Beach diet are:

  • Olive
  • Canola
  • Peanut
  • Safflower
  • Sesame
  • Soybean
  • Sunflower
  • Maize
  • Grape

You can also add your nuts and seeds to your favorite shopping list. There are no restrictions on the type of nuts you can eat, but you should eat only one serving per day. Try almonds, cashews, chestnuts, pumpkin seeds (pumpkin), pine nuts, hazelnuts, sunflower seeds and sesame seeds.

Condiments and Dressings: When it comes to condiments and dressings, in phase one of the South Beach Diet, you can consume herbs, spices and spice mixtures without added sugar. Examples of condiments and allowed seasonings include

  • Chili paste
  • Chili sauce
  • Cocktail sauce without sugar
  • Espresso powder
  • Horseradish
  • Hot pepper sauce
  • Ketchup without sugar
  • Lemon juice
  • Lime juice
  • Mustard, as long as it does not contain honey.
  • Extracts, such as vanilla and almonds, are also not allowed.

Things to Keep In Mind

It is important that you keep all of these things in mind when you are choosing the foods that you want to add to your diet. You should always ask yourself if it is a good idea to eat whatever it is that you are considering and if it will help you lose weight or gain it.