South Beach Diet

The South Beach Diet plan was created by cardiologist Dr Arthur Agatston based at Mount Sinai Hospital - in South Florida. The diet was originally developed for overweight heart patients. The patients experienced excellent results, not only in their general health but also lost weight.

The diet is becoming known as the "healthy" version of the Atkins diet. This diet is good - very good, and includes foods such as whole grains, healthy fats, fish, chicken, fruits and vegetables.

South Beach Diet Plan Overview

Three Phases The South Beach Diet begins with a somewhat restricted two-week induction phase - generally producing weight loss of 8 to 13 pounds. In this phase most carbohydrates (such as rice, pasta, and breads) must be avoided. There are three meals a day and snacks - eating until your hunger is satisfied. Meats, shellfish, chicken, turkey, and fish are all on the menu - along with nuts, cheese (fat-free), eggs, salads, and vegetables.

There are two subsequent phases that include specific meal plans and recipes. The second phase reintroduces some of the foods avoided in Phase 1 - but only sparingly. In this phase weight loss should be in the region of 1-2 pounds per week.
The third phase is about living the lifestyle more than a phase - its about eating healthy foods, and maintaining weight.

This is NOT Atkins. Although the South Beach Diet may seem similar to the Atkins diet or the Zone diet, it is not a strictly low-carb diet. It's all about balancing the good carbs against the "bad" carbs. Although when looking at the first 14-day phase - there is no doubt that this is a low-carb phase.

South Beach Diet Phase 1

Breakfast
Tomato juice, 6 oz
Scrambled eggs with fresh herbs and mushrooms
Bacon, 2 slices
Decaf coffee or decaf tea with fat-free milk and sugar substitute

Snack
Part-skim mozzarella cheese stick

Lunch
Chicken Caesar salad (no croutons)
Prepared Caesar dressing, 2 Tbsp

Snack
Low-fat cottage cheese (½ cup) with ½ cup chopped tomatoes and cucumbers

Dinner
Fish
Oven-Roasted Vegetables Arugula saladLow-sugar prepared dressing
Dessert Lemon Peel Ricotta Crème

Phase 2

Breakfast
Berry smoothie (8 oz Dannon Light fruit-flavored yogurt, ½ cup berries, ½ cup crushed ice, blended)
Decaf coffee or decaf tea with fat-free milk and sugar substitute

Snack
1 hard-boiled egg

Lunch
Lemon Couscous Chicken
Tomato and cucumber slices

Snack
Dannon Light yogurt, 4 oz

Dinner
Meat Loaf Steamed asparagus
Mushrooms sautéed in olive oil
Sliced onion and tomato with drizzled olive oil
Dessert - Sliced cantaloupe with 2 Tbsp ricotta cheese

Phase 3

Breakfast
½ grapefruit
2 eggs scrambled with shredded cheese
Whole grain toast, 1 slice
Decaf coffee or decaf tea with fat-free milk and sugar substitute

Lunch
Roast Beef Wrap
Nectarine

Dinner
Grilled salmon with tomato salsa
Tossed salad (mixed greens, cucumbers, green bell peppers, cherry tomatoes)
Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing
Dessert - Chocolate Dipped Apricots

South Beach Diet Summary
The South Beach Diet is nutritionally sound; however the more expensive food items could make the cost difficult to meet for some. Unfortunately good nutritious foods do tend to cost more than their highly-processed counterparts.
The principles of eating in balance, little-and-often, low-GI carbs are all included in the South Beach. Despite some feeling that the diet is a fashion, it has had a major positive impact on the eating habits of millions.



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