South Beach Diet & Recipes

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THE SOUTH BEACH DIET

RECIPES AND TIPS

Foods to Enjoy Phase I

Beef:

Lean cuts such as sirloin (including ground), tenderloin.

Poultry (skinless):

Cornish hen, turkey bacon, turkey breast, chicken breast.

Seafood: All types of fish and shellfish.

Pork:

Boiled ham, Canadian bacon, tenderloin.

Veal:

Chop, cutlet, top round.

Luncheon meat:

Fat-free or low-fat.

Cheese (fat-free or low-fat):

American, Cheddar, cottage cheese, cream

cheese substitute (dairy-free), feta.

Nuts:

Peanut butter, peanuts, pecans, pistachios.

Eggs:

Whole eggs are not limited unless otherwise directed by your doctor. Use

egg whites and egg substitute as desired.

Tofu:

Use soft, low-fat, or light varieties.

Vegetables and legumes:

Artichokes, asparagus, beans and legumes, broccoli,

cauliflower, celery, cucumbers, eggplant, lettuce, mushrooms, spinach,

tomatoes, zucchini.

Fats:

Canola and olive oils.

Spices and seasonings:

All seasonings that contain no added sugar, broth,

butter sprays, pepper.

Sweets (limit to 75 calories per day):

Chocolate powder (no added sugar),

cocoa powder (baking type), hard candy, sugar substitute (all sugar-free unless

otherwise specified).

Foods to Avoid

Beef:

Brisket, liver, rib steaks, other fatty cuts.

Poultry:

Chicken wings, thighs, and legs, turkey wings, duck, goose, poultry

products (processed).

Pork:

Honey-baked ham.

Veal:

Breast.

Cheese:

Brie, Edam, all full-fat.

Vegetables and legumes:

Barley, beets, black-eyed peas, carrots, corn, pinto

beans, sweet potatoes, white potatoes, yams.

Fruit:

Avoid all fruits and fruit juices during Phase

Starches:

Avoid all starchy food during Phase 1, including all types of bread,

cereal, matzo, oatmeal, rice, pasta, pastry, potatoes, and baked goods.

Dairy:

Avoid all dairy foods during Phase 1, including ice cream, milk, soy milk,

yogurt.

Miscellaneous Fats:

Canola and olive oils.

Spices and seasonings:

All seasonings that contain no added sugar, broth,

butter sprays, pepper.

Sweets (limit to 75 calories per day):

Chocolate powder (no added sugar),

cocoa powder (baking type), hard candy, sugar substitute (all sugar-free unless

otherwise specified).

Alcohol of any kind, including beer and wine.

Foods You Can Eat Again Phase II

Fruit:

Apples, blueberries, cantaloupe, grapefruit, grapes, mangoes, oranges,

peaches.

Dairy:

Milk (light soy, fat-free, or 1%), yogurt.

Starches (use sparingly):

Bagels (small whole grain), bran muffins, bread

(multi-grain, bran, whole wheat), cereal (high-fiber, oatmeal [not instant]), pasta

(whole wheat), pita, rice (brown, wild).

Vegetables and legumes:

Barley, black-eyed peas, pinto beans, sweet

potatoes, yams.

Miscellaneous:

Chocolate (bittersweet or semisweet, sparingly), pudding (fat-

free).

Foods to Avoid or Eat Rarely

Starches:

Bagels (refined wheat), bread (refined wheat, white), cookies,

cornflakes, dinner rolls, matzo, pasta (white), potatoes (white baked, instant), rice

cakes, rice (white).

Vegetables:

Beets, carrots, corn, white potatoes.

Fruit:

Bananas, canned fruit, fruit juice, pineapple, raisins, watermelon.

Miscellaneous:

Honey, ice cream, jam.

Don't Forget (All Phases)

1. Drink at least eight glasses of water or decaf beverages (club soda,

unsweetened flavored seltzers, decaf tea or coffee [no sugar], decaf sugar-

free sodas) per day.

2. Limit caffeine-containing beverages to 1 cup per day.

3. Take a daily multivitamin and mineral supplement.

4. Take a daily calcium supplement (500 mg for men of all ages and women

under 50, 1,000 mg for women over 50).

The following represents a complete list of all the foods and ingredients

recommended for Phase I of the South Beach Diet. There are no absolutes here,

just a loosely organized list of the things that you'll need to buy (or have at home)

if you want to make all the items on the Phase One Menu Plan for the first 14

days.

South Beach Diet Shopping List Phase 1

Vegetable juice cocktail

Tomato juice

Romaine lettuce

Mixed greens

Celery

Asparagus

Cucumbers

Green bell peppers

Red bell peppers

Yellow bell pepper

Cherry tomatoes

10-oz.pkg.frozen chopped spinach

Onions (red, yellow, white)

Scallions (green onions)

Boston lettuce

Cucumber

Medium pear-shaped tomatoes

2 medium artichokes

Fennel or endive

Radishes

Avocado

Small head green cabbage

Broccoli

Tomatoes

Avocado

Celery

Radishes

Eggplant

Mushrooms

Snow peas

Green cabbage

Spinach

Zucchini

Summer squash

Red onion

Arugula

Snow Peas

Large mushrooms

Cauliflower

Green beans

Baby green beans

Fresh lemons

Fresh limes

Salmon spread

Smoked salmon

Orange roughy filets

Mahi Mahi

Salmon

Salmon roe (optional)

Shrimp

1 lb. fresh halibut, scrod, swordfish,

salmon, or tuna steak cut

one inch thick

6 oz. can water-packed tuna

6 oz. can crabmeat

Ground sirloin

Canadian bacon

Skinless chicken breasts

Turkey breast slices

Beef tenderloins 1 inch thick

Sliced low-fat, low-sugar ham

Sirloin, top round, or eye round London

broil

Sirloin steaks (6 oz. each)

Eggs

Liquid egg substitute

Part-skim mozzarella cheese sticks

Laughing Cow Light Cheese

Fat-free sour cream (optional)

Shredded reduced-fat cheese

Part-skim ricotta cheese

Low-fat cottage cheese

Parmesan cheese

Shredded reduced-fat mozzarella

cheese

Blue cheese

Fat-free sour cream

Fat-free plain yogurt

Reduced-fat feta cheese

I Can’t Believe It’s Not Butter! spray

Land O’Lakes Gourmet Fat-Free Half &

Half

Smart Balance Spread

Fat-free frozen whipped topping

Fresh dill-weed

Fresh thyme

Fresh basil

Garlic

Fresh rosemary leaves

Dried rosemary

Capers (optional)

Fresh cilantro

Mustard seeds

Red-pepper flakes

Bay leaves

Fresh ginger

Marjoram

Dried / fresh oregano

Bay leaves

Cracked black pepper / Pepper corns

Ground cumin

Ground red pepper

Fresh flat-leaf parsley

Chives

Dry-packed sun-dried tomatoes

Cholesterol-free bacon bits

1 16-oz. bag frozen shelled edamame

(green soybeans)

(may substitute chickpeas)

Extra virgin olive oil

Balsamic vinegar

Vinegar

Hot pepper sauce (optional)

Low-sugar prepared dressing

Cooking spray

Reduced-fat mayonnaise

Light (low sodium) soy sauce

Dijon mustard

Low sodium soy sauce

Vinegar

Black olives

Water chestnuts

Worcestershire sauce

White wine vinegar

Sesame oil

Dark sesame oil

Tahini (sesame paste)

Rice wine vinegar

Fat-free chicken broth

Canned anchovies

15 oz. can chickpeas

Fat-free evaporated milk

Pine nuts

Sesame seeds

Pistachio nuts

Hummus

Chicken-flavored bouillon granules

Dry sherry or vermouth

Dry red wine

Chablis or other dry white wine

Foil Baking Cups

Sugar-free flavored gelatin dessert

Vanilla extract

Sugar substitute

Almond extract

Slivered almonds

Unsweetened cocoa powder

Espresso powder

Mini chocolate chips

SBD Daily Helpful Hints!

Which Spud's For You?

How you prepare a potato determines how fattening it is. Take a look:

Baked: This is the worst way of eating a potato,

from the glycemic-index perspective. The process

of baking it renders the starches most easily

accessible to your digestive system.

Believe it or not, that baked potato will be

less fattening topped with a dollop of low-fat

cheese or sour cream. The calorie count will be

slightly higher, but the fat contained in the

cheese or sour cream will slow down the

digestive process, thereby lessening the amount

of insulin that potato prompts your body to

make.

Mashed or broiled: This is better than baked,

due to the difference in the cooking process,

but also because you'd probably eat them with a

little butter or sour cream, and the fat slows

the digestive process.

Fried: Even French fries are better than baked,

believe it or not, because of the fat in which

they're cooked. But don't be misled-none of

these are good choices for someone on the South

Beach Diet.

Potato type: The type of potato you eat is also

a big factor in all of this. Red-skinned

potatoes are highest in carbs. White-skinned are

better. New potatoes, better yet-in every

vegetable or fruit, the younger when picked, the

lower the carb count. If you must indulge, do so

sparingly. And try sweet potatoes instead of

white.

Staying Regular

Cutting back on grains (i.e., fiber) causes some

South Beach Dieters to experience irregularity.

To relieve the problem, it’s important to drink

eight glasses of water a day. Dr. Agatston also

recommends taking fiber supplements before

meals, such as Metamucil or Benafiber, which not

only improve bowel function but also decrease

the glycemic index of the meal. Another

suggestion: Take Milk of Magnesia at night. You

should also try to increase your fiber intake to

between 30 and 60 grams a day. According to Dr.

Agatston, our ancestors consumed over 100 grams

of fiber per day, while modern Americans average

only 20.

Satisfying Your Sweet Tooth

Looking for sweet treats that won’t sabotage your

diet? Sugar substitutes such as aspartame and

saccharin are fine on the South Beach Diet. So

is Splenda, a natural sugar substitute made from

sugar cane.

Here’s what Dr. Agatston recommends for

satisfying your sweet tooth:

Sugar-free gelatin

Ricotta cheese with vanilla or almond extract

and mixed with a sugar substitute

Sugar-free fudgsicles

Sugar-free hard candies

Sugar-free Popsicles

Sugarless chewing gum

Chocolate powder, no-added-sugar

Sugar-free, caffeine-free carbonated sodas

Sugar-free, caffeine-free drink mixes (like

Crystal Lite)

Strategic Snacking

It's important in Phase 1 to eat snacks between

meals. Snacking on foods like low-fat cheeses,

cold veggies, or nuts prevents drops in blood

sugar, which leads to cravings. Once these

cravings occur, people tend to overindulge in

high-glycemic, high-calorie foods to satisfy

them. According to Dr. Agatston, it takes far

fewer calories to preempt a craving than to

satisfy one. Eat a healthy snack one to two

hours after your meals, or one hour before your

cravings usually occur, and your blood sugar

levels will remain steady. Once the "detox"

process is complete and your cravings are under

control, you may not need to eat as frequently.

Who Loses Fastest?

Why do some people lose more weight, more

rapidly, than others on the South Beach Diet?

According to Dr. Agatston, people who gained

their excess weight as adults and whose weight

gain is largely around the belly, lose weight

fastest. Central obesity, where excess weight is

concentrated around the midsection, is a warning

sign for present or future heart problems. If

you’re losing weight at a slower-than-expected

pace, don’t despair. Research shows that too-

rapid weight loss can cause you to lose lean

body mass-not just fat-which can decrease your

metabolic rate and increase your risk of

plateauing and yo-yoing as you diet. Slow and

steady weight loss is more likely to result in

permanent weight loss.

Don't Skimp On Salt

If you're feeling tired, achy, or just plain

sluggish, try adding salt to your diet to help

maintain body fluid. When cutting back on carbs

in Phase 1, it's possible to lose body fluid and

experience dehydration, as well as hypoglycemia

(too-low blood sugar). Once the body adjusts,

however, energy levels increase. Until then, Dr.

Agatston recommends getting plenty of fluid

(eight glasses of water a day), eating low-

glycemic carbs, and adding salt to your diet to

restore energy.

Spice Up Your Diet

What's the key to dieting success? We've found

that the most successful dieters are the ones

who try every recipe imaginable and take

advantage of all the foods and ingredients

permitted. They also make interesting use of

herbs and spices - especially the more intensely

flavored ones, such as horseradish, hot peppers,

garlic, cinnamon, and nutmeg.

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THESOUTHBEACHDIETRECIPESANDTIPS3FoodstoEnjoyPhaseIBeef:Leancutssuchassirloin(includingground),tenderloin.Poultry(skinless):Cornishhen,turkeybacon,turkeybreast,chickenbreast.Seafood:Alltypesoffishandshellfish.Pork:Boiledham,Canadianbacon,tenderloin.Veal:Chop,cutlet,topround.Luncheonmeat:Fat-freeorlow...

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