The South Beach Diet was created by Dr. Arthur Agatston as a long-term weight loss solution. The diet is broken up into three phases with the final phase being a healthy lifestyle that you can maintain for the rest of your life. The first phase is the most restrictive and lasts for two weeks. During this time, dieters should focus on avoiding sugar, flour, and processed foods. Counting calories is not important as long as you eat the appropriate foods during this time.
Protein
All types of fish are allowed on this diet. This includes salmon, anchovies, mackerel, tilapia, and sardines. Oily types of fish may seem fattening, but they contain healthy omega-3 oils, which are recommended by the South Beach Diet. Chicken and turkey white meat are both acceptable foods as long as you remove the skin. Dark meat is higher in fat and cholesterol, and you should avoid it during this phase. You can enjoy lean cuts of meat, but you should avoid fatty meats such as brisket, ribs, or veal. Bacon and breakfast sausage are both high in saturated fat and not appropriate for the South Beach Diet.
Avoid meats that have been processed with sugars such as maple cured ham, or honey baked lunch meat. Check the labels to make sure that the meats you buy do not contain hidden sugar.
Dairy
Skim milk is an acceptable food in phase 1 of the South Beach Diet, as are cheeses prepared with 2 percent, low-fat, or fat-free milk. Creamy cheeses are not allowed during this time even if they are fat free. Use butter very sparingly or not at all during this phase.
Vegetables
Green leafy vegetables are highly recommended on the South Beach Diet. These foods are low in calories and fat but will help you feel full during this restrictive phase. While most vegetables are acceptable, avoid starchy vegetables such as potatoes, carrots, and sweet potatoes. You should also avoid corn, beets, butternut squash, and acorn squash during phase 1.
Carbohydrates
During phase 1, you derive most of your carbohydrate needs from vegetables and dairy products. Bread, pasta, rice, and cereal are not allowed during this time, but they will be reintroduced later on during the other phases of the South Beach Diet.
Beverages
Dieters should stick to zero-calorie beverages while on phase 1 of the South Beach Diet. Drink water, tea sweetened with zero-calorie artificial sweetener or sugar-free drink mixes instead of soda or fruit juice, which are high in sugar.
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