Receipe for South Beach

South Beach Phase 1 meal plan is the strictest phase of the South Beach Diet. It does not have to be low carb so long as you eat the right carbs. The theory behind Phase 1 is that there is a switch inside us that affects the way our body reacts to the food we eat. If the switch is on, we crave foods that actually cause us to store fat. By the time this phase ends, unhealthy cravings will vanish and the way body reacts to food can be corrected.

In terms of the phase one diet menu, many salads and vegetable are unlimited. There is also decent choice of proteins from a variety of sources. Each day includes six different occasions to eat, so phase one meal plan is designed to keep the level of discomfort at minimum.

Here is short overview of the food you can enjoy and food you should avoid during South Beach Phase 1.

Some meats and poultry, including:

  • All types of seafood
  • Canadian and/or turkey bacon
  • Low-fat and/or non-fat lunch meat
  • Lean ground beef
  • Turkey and chicken breast
  • Vegetables and legumes, including:
  • Beans(black, chickpeas, green, Italian, kidney, lentils, lima, pigeon, soy)
  • Tomatoes
  • Squash
  • Onions
  • Mushrooms
  • Lettuce
  • Sprouts
  • Spinach
  • Okra
  • One serving of nuts such as almonds, cashews, or macadamia nuts each day
  • Low-fat cheeses
  • Eggs
  • Fats and oils such as olive oil, canola oil
  • Sweet treats (limited to 75 calories per day)
  • Fudge pops
  • Hard sugar-free candy, and
  • Sugar-free gelatin
  • Food to Avoid

Some meats and poultry, including:

  • Dark meat chicken and turkey
  • Fatty cuts of beef
  • Honey-baked ham
  • Prime rib
  • Vegetables, including:
  • Beets
  • Carrots
  • Corn
  • Green peas
  • All starches, including:
  • Bread
  • Potatoes
  • Cereal
  • Pasta
  • Rice
  • All fruit and fruit juices
  • Whole milk
  • All alcohol
  • Some sweets, including
  • Ice cream
  • Baked goods
  • Candy

You can find both a complete list of foods to enjoy and avoid in the South Beach Diet book in the section about Phase 1.

Please note you will need to read The South Beach Diet book in order to accurately follow this plan. The companion food guide is also helpful.

Phase 1 of the South Beach Diet is definitely tough on the body, but those who are able and willing to manage the strict nutrition find the results well worth the effort.

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