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What Is Allowed on South Beach DietHome>>> Most Popular Diets>>> What Is Allowed on South Beach Diet
The South Beach
Diet is a diet that distinguishes between good and bad
carbohydrates, as well as good and bad fats. “Good carbs” provide
high amounts of fiber, good fats have a low glycemic level, which
means that they can be digested and absorbed better by the body.
“Good fats” are referred to unsaturated and monounsaturated fats,as
well as non-trans fat. The best fats are the ones that contain
omega-3 fat. Saturated and trans fats are considered to be the worst
fats. which teaches
dieters to distinguish between good carbohydrates and bad ones. This
diet is broken into three different phases. During the first phase,
a dieter experiences a two-week period where they are not allowed to
eat carbohydrates that are high-glycemic. This means they cannot
consume carbs that raise blood sugar levels. Phase 2 is followed
until the dieter reaches their goal weight. During this time, there
may be an introduction of other carb varieties. Phase 3 establishes
a maintenance plan that should be adhered to for life. The diet consists of three phases where the
first and second deliver the most life-changing factors. Phase One
allows controlled portions of
chicken, beef, turkey, fish and shellfish consumption. These foods
should be eaten alongside vegetables, eggs, cheese, nuts and salads.
Those foods should also be controlled. Beef, Eye of
Round Ground beef:
Extra Lean (96/4) Ground beef:
Lean (92/8)
Ground beef:
Sirloin (90/10)
Beef Tenderloin
Beef Top Loin
Beef Top Round Cheese
(Fat-Free or Low-Fat) American
Cheddar
Cottage cheese,
1-2% or fat-free Cream cheese
substitute, dairy-free
Feta
Mozzarella
Parmesan
Provolone Center Cut
Chop
Loin Fat-free or
low-fat lunchmeat Eggs Bacon - Limit to
2 slices per day Burger - < 3 gms
fat per 2-3 oz portion
Chicken Patties
& Nuggets - < 3 gms fat per 2-3 oz portion
Hot Dogs - < 3
gms fat per 2-3 oz portion
Natural Peanut
Butter - 2 Tbsp (may use as protein choice or limited nut choice)
Sausage Pattie -
Limit 1 patty per day
Seiten
Soy Crumbles
Soy Nuts - 1/4
cup for a protein snack is suggested serving
Tempeh
Yuba Boiled ham
Canadian bacon
Loin
Tenderloin Cornish hen
Turkey bacon (2
slices per day) Turkey and
chicken breast Chop
Cutlet, leg
Top round Any fresh,
frozen or canned without added sugar Artichokes
Asparagus
Beans, Green
Beans, Italian
Beans, Wax
Beans or
Legumes: Black Beans
Butter Beans
Chickpeas or
Garbanzo Pigeon Peas
Soy Beans
Split Peas
Broccoli
Bok Choy
Cabbage
Cauliflower
Celery
Collard Greens
Cucumbers
Eggplant
Lettuce (All
varieties) Juice (Limit to
6 ounces per day)
Tomato
V-8
Mushrooms
Mustard Greens
Okra
Onion - Limit to
1/2 per day Peppers (All
varieties) Pickles - Dill
or those sweetened with Splenda
Radishes (All
varieties) Rhubarb
Sauerkraut
Snow peas
Spinach
Sprouts,
Alfalfa Squash,
Spaghetti Squash, Summer
Yellow
Zucchini
Tomato - Limit
to 1 whole or 10 cherry per serving Olive Oil
Canola Oil
Corn Oil Enova
Oil Grapeseed
Oil Safflower
Soybean Avocado - 1/3
whole = 1 TBS oil
Guacamole - ˝
cup = 1 TBS oil Mayonnaise -
Regular or Low Fat
Olives (Green or
Ripe) 15 = 1/2 TBS
Salad Dressing -
Use those < 3 gms sugar per serving Almonds - 15
(Dry roasted recommended)
Brazil Nuts - 4
Cashews - 15
(Dry roasted recommended)
Pecans - 15 (Dry
roasted recommended)
Macadamia - 8
(Dry roasted recommended)
Peanut Butter -
1 tsp Peanut Butter,
Natural = 2 TBS Peanuts, 20
small (May use dry roasted or boiled)
Pine Nuts (Pignolia)
- 1 ounce Pistachios - 30
(Dry roasted recommended)
Walnuts - 15
(Dry roasted recommended)
In place of
nuts, may use: Sweets
(Limit only 75 calories per day) Candies, hard,
sugar-free Chocolate
powder, no-added-sugar
Cocoa powder,
baking type Fudgsicles,
sugar-free Gelatin,
sugar-free Gum, sugar-free
Popsicles,
sugar-free Sugar
substitute Low-fat (1
percent) or fat-free milk or soy milk
Plain or
sugar-free low-fat or fat-free yogurt
Fat-free half &
half Foods
Allowed in Phase 2
These are foods
that are reintroduced into your diet. Apples
Apricots-dried
fresh Blueberries
Cantaloupe
Cherries
Grapefruit
Grapes
Kiwi
Mangoes
Oranges
Peaches
Pears
Plums
Strawberries Milk-light soy,
fat-free or 1% Yogurt-light,
fruit-flavored, plain, low-fat or fat-free Bagels, small,
whole grain
Bread-multigrain, oat and bran, rye, whole wheat
Cereal-Fiber
One, Kellogg's Extra-Fiber All Bran, oatmeal (not instant), other
high-fiber, Uncle Sam
Muffins,
bran-sugar-free (no raisins)
Pasta, whole
wheat Cereal-Fiber
One, Kellogg's Extra-Fiber All Bran, oatmeal (not instant), other
high-fiber, Uncle Sam
Muffins,
bran-sugar-free (no raisins)
Pasta, whole
wheat Peas, green
Pita-stone-ground, whole wheat
Popcorn
Potato, small,
sweet Rice-brown,
wild Barley
Beans, pinto
Black-eyed peas Chocolate
(sparingly)-bittersweet, semisweet
Pudding,
fat-free/sugar-free
Wine, red
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