South Beach Diet
South Beach Diet
Principle of the South Beach diet:
The South Beach diet is known as the “healthy” version of the Atkins diet. However, This is NOT Atkins. It is not a strictly low-carb diet. It’s all about balancing the good carbs against the “bad” carbs. Mixed principles of balanced eating, small-and-frequent, low-GI carbs are all included in the South Beach .
Foods and the South Beach diet:
The South Beach Diet consists of 3 phases:
- The first phase begins with a restricted two-week induction phase. In this phase most carbohydrates (such as rice, pasta, and breads) must be avoided. Meats, shellfish, chicken, turkey, and fish are all on the menu – along with nuts, cheese (fat-free), eggs, salads, and vegetables.
- The second phase reintroduces some of the foods avoided in Phase 1 – but only sparingly. Stay with this until you’ve reached your target weight. Your weight loss should slow to 1-2lb a week.
- The third phase is about living the lifestyle more than a phase – its about eating healthy foods, and maintaining weight.
Advantages of the South Beach Diet:
The diet was originally developed for overweight heart patients. The patients experienced excellent results, not only in their general health but also lost weight.
Disadvantages of the South Beach Diet:
The more expensive food items could make the cost difficult to meet for some. Good nutritious foods tend to cost more than their highly-processed counterparts.
Sample Plan of the South Beach Diet:
The first phase:
- Breakfast: 2 eggs scrambled with fresh herbs and mushrooms and 2 rashers grilled lean bacon. Plus a small glass of tomato juice and a decaf coffee or tea.
- Morning Snack: 1 small chunk reduced-fat Cheddar cheese.
- Lunch: Chicken Caesar salad (no croutons) with 2tbsp Caesar dressing.
- Afternoon Snack: 3tbsp low-fat cottage cheese with 1 tomato and cucumber.
- Dinner: Grilled salmon with steamed asparagus and a salad made from mixed leaves, cucumber, green pepper, cherry tomatoes and 2tbsp low-sugar dressing.
- Dessert: Lemon Ricotta Crème made by mixing 115g/4oz reduced-fat ricotta cheese with a little sweetener and ¼tsp each of lemon zest and vanilla extract. Serve chilled.
The second phase:
- Breakfast: Bowl of porridge made with 115g/4oz porridge oats mixed with 225ml/8floz skimmed milk, topped with cinnamon and 1tbsp chopped walnuts. Plus 15 strawberries and a decaf coffee or tea.
- Morning Snack: 1 small pot fat-free yoghurt.
- Lunch: 1 slice Granary bread topped with 75g/3oz lean roast beef, lettuce, tomato, onion and mustard.
- Afternoon Snack: 1 apple and 1 triangle of low-fat cheese spread.
- Dinner: Chicken and vegetable stir fry made from 2tsp rapeseed oil, 50g/20z cooked chicken breast, 75g/30z mixed vegetables, 1tsp soy sauce and 75g/30z fresh spinach. Serve with a salad made from mixed leaves, cucumber, green peppers, cherry tomatoes and tossed with a little olive oil and vinegar.
- Dessert: 1 pear with 1tbsp ricotta cheese and a couple of crushed walnuts.
The third phase:
- Breakfast: 1 scrambled egg with 2 rashers grilled lean bacon and 1 slice Granary bread. Plus 1 orange and a decaf coffee or tea.
- Lunch: Tuna salad made from 1 small can tuna in brine, romaine lettuce, cucumber, 1 tomato, ½ medium-sized avocado, 3 sticks of celery and 10 radishes. Serve with a dressing made from 4tsp olive oil, 2tbsp lime juice, garlic and pepper.
- Dinner: Grilled chicken breast with 6tbsp couscous, steamed asparagus and a salad made from romaine lettuce, 7 black olives, a sliver of feta cheese and 2tbsp low-sugar dressing.
- Dessert: 1 pear poached in red wine.