The South Beach diet begins with Phase I, which lasts two weeks. Dieters attempt to eliminate insulin resistance by avoiding high or moderately high-glycemic carbohydrates, such as South Beach sugar, candy, bread, potatoes, fruit, cereals, and grains. During this South Beach diet phase, Dr. Agatston says the body will lose its insulin resistance, and begin to use excess body fat, causing the dieter to lose between 8 and 13 pounds. For the first two weeks, South Beach diet you'll eat normal-size helpings of meat, fish, vegetables, eggs, cheese, and nuts. You'll have three meals a day, plus snacks, and it will be your job to eat until your hunger is satisfied. During this South Beach diet period, you'll start shedding weight, changing your body chemistry, and end your cravings for sugars and starches.
South Beach Diet Phase I:
- Authorized foods
- Beef: Lean cuts, such as sirloin (including ground), tenderloin, top round
- Poultry (skinless): Cornish hen, turkey bacon (two slices per day), turkey and chicken breast
- Seafood: All types of fish and shellfish
- Veal: Chop, cutlet, leg; top round
- Lunchmeat: Fat-free or low-fat only
- Cheese (fat-free or low fat): American, cheddar, cottage cheese (1–2% or fat-free), cream cheese substitute (dairy free), feta, mozzarella, Parmesan, provolone, ricotta, string
- Nuts: Almonds (15), peanut butter (2 tbs), peanuts (20 small), pecan halves (15), pistachios (30)
- Eggs: The use of eggs is not restricted unless otherwise noted by your physician. Use egg whites and egg substitute as desired
- Tofu: Use soft, low-fat or lite varieties
- Vegetables: Artichokes, asparagus, beans (black, butter, chickpeas, green, Italian, kidney, lentils, lima, pigeon, soy, split peas, wax), broccoli, cabbage, cauliflower, celery, collard greens, cucumbers, eggplant, lettuce (all varieties), mushrooms (all varieties), snow peas, spinach, sprouts (alfalfa), turnips, water chestnuts, zucchini
- Fats: Canola oil, olive oil
- Spices and seasonings: All spices that contain no added sugar, broth, extracts (almond, vanilla, or others), horseradish sauce, I can't Believe It's Not Butter! spray, pepper (black, cayenne, red, white)
- Sweet treats (limit to 100 calories per day): Candies (hard, sugar-free), chocolate powder (no-sugar-added), cocoa powder (baking type), sugar-free fudgsicles, sugar-free gelatin, sugar-free gum, sugar-free popsicles, sugar substitute
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