South beach diet

South beach diet is invented in developed by Dr. Arthur Agastson who was primarily interested in finding the diet which would not be harmful for the heart and which could focuse on the effect of the selected food on your blood sugar level.  Therefore, it is even useful for your health as it is far more balanced that any other diet of this type. The basic method is to use right carbohydrates and fats. Choosing the bad ones is the reason why most of the diet simply doesn’t work. However, south beach diet requires very strong will, determination and self motivation. It contains three phases.

South beach diet phase 1

This is the hardest phase of the diet as it requires a lot of effort. It lasts for two weeks and a person will lose from 8 till 12 pounds. Dieter doesn’t have to minimize the portions or helplessly count the calories. However, all the carbohydrates are restricted. Alcohol, bread, baked goods, rice, fruits, pasta, potatoes, sugar should be strictly avoided. You can immediately forget about junk food. The final purpose is to eat normal portion of balanced food three times a day. Dieter does not reduce the portion and get all he need.


South beach diet foods to enjoy

Vegetables (cucumber, bean, broccoli, celery, lettuce, mushrooms, spinach, tomato, artichokes, asparagus, cauliflower, eggplant, legumes, zucchini), sweets (chocolate or cacao powder, hard candy, sugar-free sugar substitute), shellfish, fish, eggs, peanuts, peanut butter, fat-free cheeses, boiled ham, turkey and Canadian bacon, olive oil, etc.

South beach diet foods to avoid

Vegetables (carrot, sweet potatoes barley, beets, black-eyed peas, pinto beans, corn, yams), bread, milk, fruit, fruit juice, ice cream,  alcohol, baked goods, cereals, beef, breast of veal, poultry, full-fat cheese, matzo etc.

South beach diet phase 2

This phase is very similar the first one. The difference is that there is no precise time how long it should continue. Dieter stays here until the desired weight is reached. He or she looses up to 1-2 pounds per week. The goal is slowly to return the forbidden foods into the diet. At this time you can introduce bread, pasta, potatoes, rice, cereal, fruits (apple, blueberry, cantaloupe, grapefruit, grapes, mango, orange, peache), chocolate, fat-free pudding. However, dieter should still avoid such vegetables as beets, carrots, corn, white potatoes. Also fruits like watermelon, banana, pineapple, raisin, canned fruit, fruit juice.

South beach diet phase 3

This phase is easiest one and continues for the rest of one’s life. It is used for the maintenance of the weight. As soon as your weight starts to put on simply return to phase 1. As you already completed your mission you can follow healthy diet all your life.

South beach diet meal

South beach diet suggests you the new way of eating where you should only choose the right carbohydrates and fats. Therefore, you do not feel hungry so you do not eat more and, which is most important, you do not put on weight.

The example of south beach diet meal. Phase 1


 South beach diet breakfast

Black coffee of tea
1 egg
1 slice of a toast
½ banana

 South beach diet lunch

Black coffee or tea
1 slice of cheese or 1 cup of tuna
1 boiled egg

 South beach diet dinner

1 cup tuna
1 cup carrots
½ banana
½ vanilla ice cream

The example of south beach diet meal. Phase 2


 South beach diet breakfast

1 fruit, 1-1.5 glass of milk (or yogurt),
1 starch (serving daily, e.g., with meal),
1 teaspoonful mayonnaise,
quantity of protein is not restricted.

 South beach diet lunch

2 cups of vegetables,
1 fruit, 1 starch (e.g. with meal),
1-1.5 cups of milk (or yogurt),
1 tablespoon of mayonnaise of oil

 South beach diet dinner

2 cups of vegetables,
1 fruit, 1 starch (e.g. with meal),
1-1.5 cups of milk (or yogurt),
1 tablespoon of mayonnaise of oil.

 South beach diet snacks

It’s optional – you can choose yourself
from fruits, nuts, vegetables, low-fat yogurt

The example of south beach diet meal. Phase 3


 South beach diet breakfast

Coffee (without caffeine) or tea
1 orange
1 slice of bread
1 (scrambled) egg
2 grilled slices of lean bacon 

 South beach diet lunch

Tuna salad:
1 can of tuna, lettuce, cucumber,
1 tomato, ½ avocado,
3 sticks of celery, 10 radishes,
olive oil,
2 tablespoons of lime juice, garlic, pepper.

 South beach diet dinner

The salad: lettuce, 7 black olives, feta cheese.
Grilled chicken breast with
6 tablespoons couscous and asparagus

 South beach dessert

1 pear with/or red wine.