The South Beach Diet

Simplicity: The South Beach Diet does not require counting and measuring. Foods are selected from a list.

Low in Saturated Fats: The diet is very low in saturated fats.

Use of Glycemic Index: The South Beach Diet relies heavily on the glycemic index. Glycemic load seems to be a more practical and useful indicator of how food is likely to affect blood glucose.

Very restrictive first phase: The restrictions of the first phase can be a turn off for some people. However, it doesn’t last for too long and can be extended to 4 weeks at most if needed.

Not structured enough: Some people find that the diet is not structured enough with regard to adding carbohydrates back in the diet. The diet leaves a lot up to the individual.

Phase 1

• Lean protein: It’s recommended that a small portion of the following foods be consumed. Seconds can be consumed if necessary.

– Lean beef, pork, lamb, veal, and game

– Skinless chicken and turkey breast

– Fish and shellfish

– Turkey bacon and pepperoni

-Eggs and egg whites

– Soy-based meat substitutes

– Low-fat hard cheese, ricotta cheese, and cottage cheese

• Non-starchy vegetables. Most vegetables are allowed. The exceptions include:

– Beets, carrots, corn, turnips, yams, peas, white potatoes, most types of winter squash

• Legumes. Although legumes are allowed, their consumption should be limited. These include:

– Black beans, kidney beans, pinto beans, navy beans, garbanzo beans, and other bean varieties.

– Split peas and black-eyed peas

– Lentils

– Edamame and soybeans

– Hummus (1/4 cup or 60 g)

• Nuts and seeds. About 1 oz (28g) should be consumed daily. These include:

– Almonds, cashews, macadamias, pecans, pistachios, walnuts, and other nuts

– Nut butters (2 tbsp)

– Flax seeds, chia seeds, sesame seeds, pumpkin seeds, and other seeds.

• Oils and fats. About 2 tbsp should be consumed daily.

– Olive oil, canola oil, macadamia oil, and avocado oil.

– Corn oil, flaxseed oil, grapeseed oil, peanut oil, safflower oil, sesame oil, and soybean oil.

• Alternative fats. About 2 tbs of healthy oils should be consumed daily. These include:

– Avocado (2/3 of one fruit)

– Trans fat free margarine (2 tbsp)

– Low-fat mayonnaise (2 tbsp)

– Regular mayonnaise (1 tbsp)

– Salad dressing with less than 3 g of sugar (2 tbsp)

– Olives (2-3 depending on size)

• Sweet treats. About 100 calories or fewer should be consumed daily. These include:

– Sugar free or unsweetened cocoa or chocolate syrup

– Sugar free gelatin, jams and jellies

– Sugar free candies, popsicles, or gum

– Sugar substitutes and sugar alcohols

• Condiments. Unlimited quantities of these foods can be consumed daily except where indicated otherwise.

– Broth

– Herbs, spices, horseradish, mustard, lemon juice or salsa

– All kinds of vinegars (except balsamic which is limited to 1 tbsp)

– Light coconut milk (1/4 cup or 58g)

– Soy sauce, steak sauce or miso  (1 1/2 tbsp)

– Cream, whole milk or half and half (1 tbsp)

– Light sour cream or cream cheese (2 tbsp)

– Light whipped topping (2 tbsp)

• Beverages. Unlimited quantities of these drinks can be consumed daily, caffeine should be drunk in moderation. They include:

– Coffee, tea, sugar free sodas, sugar free drink mixes, tomato juice or vegetable juice.

During phase 2, all the food from Phase 1 can be consumed in addition to higher carbohydrate foods (which are gradually added in). It starts with the inclusion of fruit and whole grains or starchy vegetables during the first week. From the start of Phase 2, up to 3 servings of fruit and 4 servings of whole grains and starchy vegetables may be consumed daily. Although limited to light beer and dry wine, an occasional alcoholic drink is allowed. Once the desired weight has been achieved, the next step is to move to Phase 3.

Fruits:

1-3 servings can be consumed daily. A serving size means a small piece of fruit, 1/2 a grapefruit or 3/4 cup (170g) berries, cherries, or grapes. They include all fresh and frozen fruits with the exception of dates, figs, pineapple, raisins, and watermelon.

Whole grains and starchy vegetables:

1-4 servings can be consumed daily. A serving size means 1/2 cup (70-90g) cooked starchy vegetables, 1 slice of bread or 1/2 cup (79-98g) cooked grains. They include:

• Peas
• Rutabaga
• Sweet potatoes and African yams
• Turnips
• Winter squash (3/4 cup or 340g)
• Whole grain hot cereal
• Whole grain cold cereal
• Whole grain bread
• Brown or wild rice
• Whole grain pasta, quinoa, couscous or farro
• Taro (1/3 cup or 44g)
• Popcorn (3 cups or 33g)
• Whole grain bagel (1/2 of a small one)
• Pita bread (limited to 1/2)
• Corn or whole grain tortilla (1 small)

Alcohol:

One serving of dry wine or an occasional light beer can be consumed daily. They include:

• Light beer (12 oz or 336g)
• Wine, dry red or white (4 oz or 112g)