Marinated Mushrooms - South Beach Diet Appetizers

Marinated Mushrooms - South Beach Diet Appetizers - South Beach Diet Phase One - Free South Beach Diet Recipes

Ingredients: South Beach Diet Food List
1/4 cup distilled white vinegar
1 tablespoon sugar substitute
2 teaspoons Kikkoman soy sauce
1 tablespoon water
1 can (4 oz) whole mushrooms, drained
Toasted sesame seed (optional)

Instructions: South Beach Diet Cook Book
Thoroughly combine vinegar, sugar, soy sauce, and water in a small bowl. Add mushrooms and toss to coat; sprinkle with sesame seed. Marinate 45 to 60 minutes; stirring occasionally. Drain off marinade; serve mushrooms with wooden toothpicks.

Serves 4 for appetizers

Bacon and Cheddar Stuffed Mushrooms - South Beach Diet Appetizers

Bacon and Cheddar Stuffed Mushrooms - South Beach Diet Appetizers - South Beach Diet Phase One - Free South Beach Diet Recipes

Ingredients: South Beach Diet Food List

3 slices bacon (turkey bacon can be used)
8 crimini mushrooms
1 tablespoon acceptable margarine
1 tablespoon chopped onion
3/4 cup shredded low-fat or fat free Cheddar cheese

Instructions: South Beach Diet Cook Book

1. Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Drain, dice and set aside. Preheat oven to 400 degrees F (200 degrees C).
2. Remove mushroom stems. Set aside caps. Chop the stems.
3. In a large saucepan over medium heat, melt the margarine. Slowly cook and stir the chopped stems and onion until the onion is soft. Remove from heat.
4. In a medium bowl, stir together the mushroom stem mixture, bacon and ? cup Cheddar.
5. Mix well and scoop the mixture into the mushroom caps.
6. Bake in the preheated oven 15 minutes, or until the cheese has melted.
7. Remove the mushrooms from the oven, and sprinkle with the remaining cheese.

Thai-Style Broiled Shrimp - South Beach Diet Appetizers

Thai-Style Broiled Shrimp - South Beach Diet Appetizers - South Beach Diet Phase One - Free South Beach Diet Recipes

Ingredients: South Beach Diet Food List

1 tablespoon white peppercorns
1 tablespoon minced fresh cilantro stems
1 tablespoon Thai fish sauce
sugar substitute equal to 1 teaspoon
1/2 teaspoon minced bird chile or 1 teaspoon minced serrano chile
1/4 teaspoon kosher or sea salt
12 jumbo shrimp (about 1 pound)
12 garlic cloves, minced
Cooking spray
3 tablespoons vegetable oil

Instructions: South Beach Diet Cook Book

Place peppercorns in a small skillet over medium-high heat; cook 1 minute or until toasted. Place peppercorns in a spice or coffee grinder, and process until finely ground.
Combine the ground pepper, cilantro, and next 6 ingredients (cilantro through garlic) in a large zip-top bag. Seal and marinate in refrigerator 30 minutes.

Preheat broiler.

Remove the shrimp from bag, shaking off the excess marinade; reserve the marinade. Place shrimp on a broiler pan coated with cooking spray; broil for 5 minutes on each side or until shrimp are done. Keep warm.

Heat oil in a large nonstick skillet over medium-high heat. Add marinade; saut頱 minute or until the garlic is golden. Remove from heat; stir in shrimp.

Yield: 6 servings (serving size: 2 shrimp)

Scallops in Shiitakes - South Beach Diet Appetizers

Scallops in Shiitakes - South Beach Diet Appetizers - South Beach Diet Phase 1 - Free South Beach Diet Recipes

Ingredients: South Beach Diet Food List

24 medium shiitake mushroom caps (about 1 1/2-inch diameter)
1/4 teaspoon freshly ground black pepper
12 medium sea scallops, cut in half (about 1 pound)
2 tablespoons commercial pesto

Instructions: South Beach Diet Cook Book

Preheat oven to 450?.
Arrange the shiitake mushroom caps in a shallow baking dish. Sprinkle the pepper into the mushroom caps. Place 1 scallop half into each mushroom cap. Spoon 1/4 teaspoon pesto onto each scallop half. Bake the mushrooms at 450? for 10 minutes or until the scallops are done.

Yield: 8 servings (serving size: 3 stuffed mushrooms)

Eggplant Caponata - South Beach Diet Appetizers

Eggplant Caponata - South Beach Diet Appetizers - South Beach Diet Phase 1 - Free South Beach Diet Recipes

Ingredients: South Beach Diet Food List

2 teaspoons olive oil
1 eggplant, peeled, if desired, and cubed
3 fresh tomatoes, cubed
1 teaspoon sugar substitute
1/4 cup red wine vinegar
3 tablespoons capers
1/4 cup black olives, pitted and chopped
1/4 cup chopped fresh parsley or basil
Salt and pepper

Instructions: South Beach Diet Cook Book

Heat a skillet over medium heat and add oil. When the oil is hot; add eggplant and saut頦or about 5 minutes or until slightly browned. Reduce heat to low. Cover and cook about 20 minutes or until soft.

Increase heat to high, add tomatoes, and cook for about 5 minutes. Add remaining ingredients and add salt and pepper to taste. Serve hot, cold, or at room temperature.

Makes 3 cups

Creamed Spinach with Artichokes - South Beach Diet Appetizers

Creamed Spinach with Artichokes - South Beach Diet Appetizers - South Beach Diet Phase 1 - Free South Beach Diet Recipes

Ingredients: South Beach Diet Food List

2 boxes Green Giant Creamed Spinach
1 can artichoke hearts, chopped
1 cup grated cheddar
1 TBS worcestershire sauce

Instructions: South Beach Diet Cook Book

Cook spinach according to package directions. Remove from plastic bags. Stir in artichokes, cheese and worcestershire and heat through.

Alternate: After mixing all ingredients, pour into a baking dish and bake at 350 until bubbly.

Can be used for a side dish or served with pita chips or crackers for a dip.

Chile-Lime Shrimp - South Beach Diet Appetizers

Chile-Lime Shrimp - South Beach Diet Recipes - South Beach Diet Appetizers - South Beach Diet Phase 1

Ingredients: South Beach Diet Food List

1/2 cup olive oil
2 tbsp chile oil
1/4 cup fresh lime juice
2 large cloves garlic, minced
1 lb. cooked large shrimp
Salt and pepper to taste

Instructions: South Beach Diet Cook Book

In small bowl, combine oils, juice, and garlic. Put shrimp in resealable plastic bag. Pour marinade over shrimp; seal and let sit 30 minutes. Season with salt and pepper. To serve, thread two shrimp on a skewer.

Serves 12 for appetizers

South beach diet - how to do it the right way?

South beach diet - how to do it the right way? by Oliver Turner

Dr.Arthur Agatston, a cardiologist and an associate professor of medicine at the University of Miami Medical School, created South Beach Diet. It was charted mainly to work with your body safely and efficiently. This system helps you to rely on right carbohydrates and fats. Thus the consumption of bad carbohydrates and fats are completely avoided. Following this diet, one could reduce his/her weight up to 8 to 13 pounds in mere 2 weeks.

The South Beach Diet consists of 3 phases:

South Beach Diet Phase 1

The duration of first phase lasts for fourteen days. In this phase, the south beach diet recipes include normal meals consisting of chicken, fish, beef, shellfish, turkey, eggs, lots of vegetables, nuts, cheese, and garden salads using original olive oil for salad dressing. That is, every day for two weeks the dieter consumes 3 well-balanced meals. Besides this, the dieter can also have snacks between his/her breakfast and lunch. During this phase the dieter is recommended to take lots of drinking water.

However, there are several things the dieter has to avoid during the first phase of the South Beach Diet. The south beach diet recipes which are avoided in phase 1 include rice, bread, baked foods, pasta, fruits, ice cream, cookies, sugar, and cake. There is nothing to worry about eliminating all these foods as all these foods will be included into your diet in the second phase. Even though you will find it difficult to adjust o the diet, on seeing the results, you will be extremely happy that you won't give up.

South Beach Diet Phase 2

Phase 2 is quite different from that of Phase 1. The dieter needs to continue with the second phase until he/she has lost the desired weight. Hence, the duration of this phase will vary from one individual to the other. The length of this phase purely depends upon the individual, how he/she follow the diet program, and how his/her body reacts to the program.

It is to be noted that, by the time you start the second phase, you would have already reduced the weight by 8 to 13 pounds, provided you have strictly followed the South Beach Diet program.

One of the main advantages of South Beach Diet program is that, by following this diet program, you are not limiting your daily food; instead you are consuming foods that deposits less fat in your body. In Phase 2 some of foods you have avoided during Phase 1 will be added back. Though the weight loss during Phase 2 will not be dramatic, it will be constant. Generally, the weight loss in this phase will be around 1 to 2 pounds.

South Beach Diet Phase 3

Phase 3 starts when you have reduced your weight to the desired level. By the time you have reached Phase 3, the diet will be similar like your normal eating habit and you can follow that for the rest of your life. In between, if you feel your weight is increasing, you only need to modify the food and the amounts slightly.

Besides reducing the body weight and reducing fats, the South Beach Diet helps to improve one's cardiovascular system. This helps one to reduce the risk of heart attack to a great extend.

Keep in mind that the end result of South Beach Diet program purely depends on how well an individual follows the diet recommendations. Hence make sure that you follow it correctly.

The three phases of the South Beach Diet

The three phases of the South Beach Diet by Bill Nad

The South Beach Diet is essentially an eating plan that holds the principle that one must eat the right carbohydrates and right fats in order to have a healthy life full of vitality and a great looking body. Consequently, what you eat; and indeed what foods are good and what are bad for you, is a paramount principle in the South Beach Diet.

In the South Beach Diet plan, you must eat the right carbohydrates and the right fats. South Beach Diet plan is very trendy, with a lot of people following it these days. Although a lot of people consider the South Beach Diet as a popular diet, many are still not aware about the foods to avoid on the South Beach Diet.

This calls for the important question - What then are the foods to avoid on the South Beach Diet, and what foods must one eat?

The first thing you need to know are the principles of the South Beach Diet, so that you can then fully understand the foods that are good and bad for you. The South Beach Diet is specifically divided into three different phases. Each phase has its own distinction and limitation. However, knowing the foods to avoid on the South Beach Diet requires a great focus on the phase one of the diet. Why? The foods to avoid on the South Beach Diet are largely stated in Phase one.

The first phase of the South Beach Diet is considered to be the most challenging and strict phase of the diet, because there are so many foods to avoid on the South Beach Diet' first phase. The main foods to avoid on the South Beach Diet particularly in the first phase are beef rib steaks, honey-baked ham, breast of veal, all yogurts, ice cream, milk including whole, low-fat, soy, and full fat cheeses, beets, carrots, corn, yams, fruits and fruit juices, all alcohol.

It is also essential to remember that aside from those foods to avoid on the South Beach Diet, there are also some sorts that are included in the foods to generally avoid in the South Beach Diet and these include all starchy foods such as bread, cereal, oatmeal, matzo, rice, pasta, pastries and baked goods among other similar foods.

So the foods to avoid on the South Beach Diet are really carbohydrates. It is recommended to avoid carbohydrates on the South Beach Diet for so many reasons. The main theory behind this reasoning is that once weight decreases, the followers of the diet begin to metabolize carbohydrates properly and the longing for carbohydrates will consequently disappear.

In the South Beach Diet it is also recommended that the dieter must to eat three balanced meals a day, and to eat enough so that the dieter does not feel hungry all the time. It is estimated that on average, the expected weight loss which a dieter can achieve during the phase one of the diet is eight to thirteen pounds.

On the second phase of the South Beach diet, basically the foods that were barred during the first phase are now allowed in this second phase. It is recommended that the dieters remain on phase two and continue losing weight until they have reached their weight goal. As far as how long it actually takes to lose the weight, that really depends on how much the dieter wants to lose.

The third and last phase of the South Beach diet is one where one continues maintaining good eating habits for the rest of the dieter's life. By this stage, the dieter would have adopted the South Beach diet plan as their natural eating habit for life.

By simply following the South Beach Diet, you can achieve your best body weight. You can be healthy for life and also have a great looking body. By knowing the foods to avoid on the South Beach Diet, you can achieve any weight and fitness goals you may have.

Your Metabolism And The South Beach Diet

Your Metabolism And The South Beach Diet by Ryan Cote

The claim made by the South Beach Diet is that it is a scientifically proven plan that will definitely assist you in fulfilling your goals to lose weight safely. The South Beach Diet will help you to drop pounds quickly as well as increase your heart health. Most individuals average a weight loss between eight and thirteen pounds after the first two weeks of participating in this diet.

Because the South Beach Diet is neither low fat or low carb, it is totally different from the famous Atkin's Diet. Rather, the South Beach Diet encourages you to depend on the correct carbs and the right fats. This is made easy to do by implementing a three phase process that starts with eliminating your cravings and concludes by making a lifestyle change that incorporates the ideals of this diet.

What is most valuable about the South Beach Diet is that it gives you sound nutritional advice. While the diet retains eating meat, the most important part of the Atkin's Diet, it discards the philosophy that you can only have low carb foods. Rather, you are advised to eat a proper, well-balanced diet for the rest of your life. That seems rather simple, doesn't it?

The South Beach diet should consist of lots of fruits, whole grains, vegetables, nuts and healthy oils. Numerous people all over America are raving about the successful way this diet has enabled them to lose weight. The program is effortless to learn and put into practice and because of the dietary freedom it provides along with its success ratio, it is rapidly becoming one of of the most popular forms of dieting available.

The original clamor abut the South Beach Diet original with celebrities, who seem to love this diet as well as swear about it. Its popularity and notoriety does not mean, however, that the South Beach Diet does not work. Even everyday people are finding that that this program is one of the simpler, less expensive diets to maintain because it is based upon balanced eating habits as opposed to denial and deprivation. This may be the main reason that so many people remain on this diet for the rest of their lives.

What is wonderful about the South Beach Diet is that there is a wide variety of foods you can eat and you can really enjoy your meals and leave the table without that hungry feeling. It is worth taking a little bit of time of learn this diet because it is really easy to follow over the long haul. When you incorporate this diet permanently into your current fitness regime, you will ultimately find that you have increased energy and your metabolism will receive the boost you were looking for.

South Beach Diet - Is it for you?

South Beach Diet - Is it for you? by Jason Albright

The South Beach Diet has swept the country in the last four to five years as part of America's continuing attempt to lose weight. The South Beach Diet is a new way of eating, different then its low-fat and low-carbohydrate predecessors. The South Beach Diet approaches eating in an entirely different way. The South Beach Diet teaches that carbohydrates and fats are not bad in and of themselves. The focus of this diet is teaching you to find the right carbohydrates and fats.

The South Beach diet claims that there are bad carbohydrates and bad fats. When you eat these "bad" types of food, you'll feel hungrier and eat more than you intend to. This causes weight gain. With the South Beach diet, you'll learn to eat good carbohydrates and good fats in the right proportions. The pay off is an 8 to 13 pound weight loss in the first two weeks on the South Beach Diet program. After the initial two-week period, weight loss may slow some. But the South Beach Diet is still a very effective way to lose weight and keep it off for the long term.

A highly respected cardiologist located in Miami's South Beach, named Dr. Arthur Agatston developed the South Beach Diet. The South Beach Diet is safe but also very effective in eliminating excess fat from your body. Similar to the popular Atkins Diet, the South Beach Diet works in stages. The first two stages are followed for a specific period of time, and the third stage is the maintenance stage that you follow for life. Like many diets, the South Beach Diet is much less of a diet and more like a lifestyle change. When you are on the South Beach Diet, you will be eating three portioned meals per day, and two snacks. The meal plans on the program are very flexible so you can incorporate it into your lifestyle.

South Beach Diet Recipes For You

South Beach Diet Recipes For You by Callie Armstrong

You know that trying to stop further weight gain and gradually shedding pounds can have beneficial effects on blood pressure, diabetes, your risk of having a heart attack or stroke, joint pain, and the energy and ability to do everyday activities. With all the healthy benefits you will get, your appearance will greatly improve and your figure will surely call the attention of everyone! Going with the South Beach Diet will help you in achieving this.

The following is a sample of a daily diet regimen to follow. Compare this meal plan with other low carb diets that you may be interested in.

A South Beach Daily Diet

South Beach Diet Breakfast - Tex Mex Style (South Beach Diet Menu) ½ grapefruit 2 scrambled eggs mixed with Monterey Jack cheese and salsa 1 slice of whole grain toast Decaffeinated coffee or tea, fat-free milk and sugar substitute if desired

South Beach Diet Mid-Morning Snack 1 hard-boiled egg

South Beach Diet Lunch - Roast Beef Wrap 1 ¼ cups reduced-fat cream cheese 4 flour tortillas (9" or 10") ½ red onion, sliced 4 spinach leaves 8 ounces roast beef, sliced

Spread a small amount of cream cheese over the tortilla. Layer the spinach, onion, and roast beef, roll up, and fold. Serves 4.

South Beach Diet Mid-Afternoon Snack 4 ounces Dannon Light 'n Fit yogurt

South Beach Diet Dinner - Lemon Couscous Chicken (South Beach Menu) 1 ¼ cups water 1 tablespoon extra virgin olive oil 2 cups broccoli florets 1 package Near East Roasted Garlic & Olive Oil Couscous mix 1 ½ chopped cooked chicken 3 tablespoons fresh lemon juice ¼ teaspoon lemon peel

In a large skillet, bring water, oil, broccoli, and spice from couscous mix to a boil. Stir in couscous, cooked chicken, lemon juice, and lemon peel. Simmer until heated through and then remove from heat. Cover and let stand for 5 minutes. Using a fork, fluff lightly, then chill and serve cold. Serves 4.

South Beach Diet Dessert - Lemon Peel Ricotta Crème (South Beach Diet Menu) ½ cup part-skim ricotta cheese ¼ teaspoon grated lemon peel ¼ teaspoon vanilla extract 1 package sugar substitute

Mix the ricotta cheese, lemon peel, vanilla extract, and sugar substitute. Serve chilled. Serves 1.

The South Beach Diet - What Can You Expect In It

The South Beach Diet - What Can You Expect In It by Brooke Hayles

The book entitled 'The South Beach Diet' incorporated the diet strategy formulated by the cardiologist, Arthur Agatston. Its name comes from the fact that he was working in Miami, Florida when he wrote it. It has since become a successful diet plan for millions of women around the world.

Why is this diet different?

The main emphasis of the South Beach Diet is on losing weight while still eating a healthy and balanced diet. Certain types of carbohydrates and fats are required by the body while others result in weight gain. By focussing on the useful carbohydrates and fats you not only lose weight but also lower your cholesterol levels.

High cholesterol levels can lead to an increased risk of heart attacks and other heart diseases. Consuming too many bad carbohydrates has been linked to diabetes. The diet aims to reduce the cravings for foods that contain these bad carbohydrates and fats.

Unlike the Atkins Diet, which cuts out all carbohydrates altogether, the South Beach Diet places the emphasis on eating the right types of carbohydrates. This includes plenty of vegetables as well as allowing lean meat.

The diet may sound simple enough but it needs a lot of will-power and the desire to succeed. As easy as it sounds, this diet does require a lot of determination and self-motivation.

The three stages of the South Beach Diet

The diet plan has three distinct stages. Each one has a specific goal.

* South Beach Diet Stage One

This is the first and the most regimented of all three stages of the diet plan. It spans the first two weeks and is the only stage that specifically prohibits the consumption of certain foods. It is this that many people find difficult to adhere to but, if successful, a person can expect to lose between 8 and 13 pounds by the end of the two weeks. It also acts as a detoxification period which makes the body healthier.

The banned foods include full fat cheese, fruit juices, fruit, beef rib steaks, honey-baked ham, yogurt, pasta, rice, oatmeal, bread and other starchy foods. These are compensated for by the foods that are allowed to be eaten in regular amounts.

Shellfish, fish, chicken, turkey and other lean meats as well as nuts, vegetables and eggs are on the approved list. The idea is to eat three decent meals a day to lessen the amount of cravings between meals.

* South Beach Diet Stage Two

After the first two weeks, some of the foods that were previously prohibited are now able to be eaten. These are specifically the high-fiber carbohydrates found in whole grain bread, for example. These help promote the production of insulin in the body. Low fat dairy products and some fruits are also back on the menu. There are limits set on the amounts of certain items including potatoes, honey, watermelon and some refined wheat-based foods. Red wine is also allowed in small amounts. Stage Two is considered complete once you have attained your ideal weight. Then it is on to Stage Three.

* South Beach Diet Stage Three

The final stage of the South Beach Diet is dedicated to ensuring that the weight loss achieved is maintained. This is why the diet is seen as a change of lifestyle and not a simple plan to lose weight quickly.

The emphasis is on staying healthy and preventing any weight gain. All cravings for foods high in empty carbohydrates or fats should have subsided. If the pounds do start to creep back up then the diet can be restarted from Stage One.

Are there any drawbacks of the diet?

As with any diet, the initial dramatic weight loss most women experience on the South Beach Diet is largely due to water loss. This excess water was being retained in the body by the carbohydrates in foods that are prohibited in Stage One. Once you are free to eat these foods again there is the possibility that the water retention will cause some weight gain.

Before beginning the South Beach Diet, as with any diet, it is important to consult with your medical practitioner.

Summary:

The South Beach Diet is dedicated to ensuring that the weight loss achieved is maintained. This is why the diet is seen as a change of lifestyle and not a simple plan to lose weight quickly. The emphasis is on staying healthy and preventing any weight gain.

The South Beach Diet - Is This Diet Right For Everyone?

The South Beach Diet - Is This Diet Right For Everyone? by Brooke Hayles

The South Beach Diet is far more than just a diet. It is life changing. Unlike many other diets that are often only undertaken for a short period of time it needs a lot of will-power and determination to succeed. If you are prepared to change what you eat for the long term it will not only help you to lose weight but it will also help prevent the pounds from creeping back too. The secret behind its success is that your cravings for foods that are high in unhealthy carbohydrates are reduced as you eat only those that are good for you.

Is South Beach Diet right for everyone?

Put simply, no. As with any type of diet, the South Beach Diet is not ideally suited to everyone. The main reason that many people find that the diet does not work for them is because it requires a huge amount of will-power and determination to succeed, especially in the beginning of the plan. This is the first of the three stages that make up the diet.

There are a small number of foods that are prohibited on the diet and there are also strict guidelines that need to be followed if the diet is going to prove successful. Many people who start the diet find that they cannot adhere to the plan for long and give up.

Dr. Arthur Agatston, a cardiologist, developed the South Beach Diet. The main emphasis of the diet is to cut down the amount of carbohydrates that are consumed. Although a few foods are banned from the beginning of the diet, the majority of foods can be eaten. However, Dr. Agatston stresses the benefits of eating 'good fats' and explains the effects of processed foods on our blood sugar levels and insulin responses. Although the diet plan might not be one that everyone can adhere to, its philosophy plays an important role in educating us about the value of good nutrition. The diet's website is full of information to help us eat better and also includes recipes and meal plans, including some for vegetarians.

How to maximise your South Beach Diet success

There are a number of points that can help increase the benefits of the South Beach Diet. Here are three of the most important:

* Drink a minimum of 8 glasses of water daily

Water is essential for many of the body's functions and the recommended minimum daily amount that we should drink is 8 glasses. Sipping water, if you are feeling hungry, can also alleviate your craving for food. One tip for people who do not enjoy drinking water in its natural form is to flavour it with a small amount of juice. Watered down tea or coffee can also form part of your daily intake. Remember that water also helps your hair and skin look healthier as well as curbing your appetite.

* Limit the daily caffeine intake

The recommended daily intake of caffeine is one cup of tea or coffee a day. If you love your morning tea or coffee you can still drink them to count towards your daily water intake but limit it to one. Throughout the rest of the day why not try herbal teas or decaffeinated coffee. You will probably find that you feel far less stressed too with your caffeine levels lowered.

* Take one multivitamin supplement daily

No matter how well-balanced your diet is the majority of people do not get the full amount of the essential vitamins and minerals from the food that they eat. This can be accentuated when you are on any dietary plan. The simplest way to ensure that you are not deficient in any vitamins or minerals is to take a multivitamin supplement daily.

The South Beach Diet is reasonably simple to adhere to if you are determined to succeed and have enough willpower. There are lots of recipes that you can try out, both in the book of the diet and on the Internet. The choice is sufficient that even the fussiest of eaters is bound to find something that takes their fancy.

The weight loss achieved on the diet can be very rapid, especially in the initial two weeks. This is the first stage of the South Beach Diet and the target weight loss is 8-13 pounds. If you achieve this then it is likely to motivate you even further to continue the diet. By the end of the first stage your cravings for any banned foods should also have lessened considerably. The aim of Stage Two is to achieve your target weight. Once you have reached this, you move into Stage Three where you maintain your ideal weight and prevent the weight from piling back on. This is where the lifestyle change that the South Beach Diet incorporates takes effect and why it has a high rate of success for people who reach the final stage.

Summary:

The South Beach Diet is far more than just a diet. It is life changing. Unlike many other diets that are often only undertaken for a short period of time, it needs a lot of willpower and determination to succeed. If you are prepared to change what you eat for the long term, it will not only help you to lose weight but it will also help prevent the pounds from creeping back too.

Lose the Weight Without Losing the Carbs on the South Beach Diet

Lose the Weight Without Losing the Carbs on the South Beach Diet by Joe Hanoa

South Beach Diet: Want to lose weight but refuse to lose the carbs? According to the creator of the South Beach Diet, you don't have to! Dr. Arthur Agatston says there are good carbs and bad carbs, as well as good fats and bad fats. By sticking to the right fats and carbs, you can lose weight. Agatston is a cardiologist, and the diet started as a program he created for his heart patients. According to Agatston, he began to notice not only increased health in his patients, but also a decrease in weight.

One reason people like the South Beach Diet is its relative simplicity--no calorie counting or weighing your food. Instead, the diet is divided up into three phases. During each phase, you can eat three meals and 2 snacks a day. Supposedly, successful South Beach dieters can lose anywhere from 8 to 13 pounds in about 2 weeks. Advocates of the diet say that most of the initial weight loss comes from your tummy--an added bonus to most people looking for a good weight loss plan.

Phase one: This phase lasts 2 weeks. South Beach Diet Phase one is supposed to "retrain" your body's cravings, helping you desire foods that keep you fuller longer. You're eating three meals a day, and as long as you're eating the phase one-approved foods, you can eat until you're satisfied. Here's what folks in phase one of the South Beach Diet are munching on: * Beef * Chicken * Turkey * Fish * Vegetables * Eggs * Salads * Nuts * Cheese During phase one, you can drink as much tea and coffee as you want. Of course, you should also be drinking lots of water.

South Beach Diet Phase two: This phase has no set period of time. Instead, you stay in phase two until you've lost as much weight as you want. During phase two, you can add some of the foods that were off limits during phase one. Indulge in the occasional piece of chocolate cake, but do so in moderation.

South Beach Diet Phase three: You'll enter phase three after you've reached your goal weight. According to the South Beach Diet plan, you basically stay in phase 3 for the rest of your life. By now, the diet is supposed to have permanently changed your eating habits. You can even start to eat some of your favorite foods that were forbidden in phases one and two. If you feel yourself getting off track, start back up with the principles you learned from phases one and two.

An Introduction to the South Beach Diet

An Introduction to the South Beach Diet by Frank Owen

The South Beach Diet was founded by Dr. Arthur Agatston and is similar to the Atkins diet in some ways, such as the rule on following a low carbohydrate diet and avoiding foods like rich, potatoes and pasta.

Members of the South Beach Diet claim that the diet is friendly on the heart and body unlike other low carbohydrate diets currently enjoying popular acclaim, and this is the reason hundreds of thousands of people from all over the world are turning to the South Beach Diet as they are genuinely concerned about their health and heart and don't wish to jeopardise it for the sake of losing a few lbs or stone.

The South Beach Diet is set out in stages, the first being more restrictive as most induction stages to diets are. The first South Beach diet stage which is a 14 day period eliminates the following foods:

- Bread
- Potatoes
- Baked Foods
- Pasta
- Fruit
- Alcohol of any kind

You are however allowed small servings of dairy such as low fat yoghurt and low fat milk.

South Beach diet Stage 2 is where some foods which were eliminated in stage 1 are allowed back in to your diet, but in limited amounts. The foods that you can re-introduce back in to your diet in stage 2 are as follows:

- Tomatoes
- Fruit
- Onions

The last and final stage is simply a maintenance stage and this should last the entire course of your life - that's correct, this diet is for life. If you follow the South Beach diet as it is laid out in the books and materials there is no reason anyone cannot lose weight - you don't even have to do any exercise. It is all about your body burning up more than it uses initially for the weight loss, and then maintaining a moderate diet for life so you don't put any of that extra weight back on.

Great Info About The South Beach Diet

Great Info About The South Beach Diet by James Ellison

Formulated by Florida-area heart specialist Arthur Agatston, the South Beach diet, stresses the intake of beneficial carbs and beneficial fats. He produced this diet for his heart patients supported upon his work of scientific dieting inquiry.

The South Beach diet is oftentimes falsely likened to the Atkins diet , which is mostly a low-carbohydrate diet.

Dr. Agatston thinks that extra ingestion of supposed harmful carbohydrates makes an insulin resistance syndrome which is an symptom of reduced quality of the hormone insulin's ability to decently act on body fat or sugar. Also he believes, with most doctors, that overindulgence of bad fats adds to an gain in cardiovascular disease.

To make impossible these two conditions, The doctor's diet downplays consumption of bad fats and bad carbs and promotes increased consumption of good fats and good carbs.

The South Beach diet has three stages. In all stages of the diet, Dr. Agatston urges minimizing consumption of bad fats. In South Beach diet Phase I, enduring two weeks, people try to eradicate insulin resistance by staying clear from moderately high or high-glycemic carbs, such as candy, sugar, bread, fruit, potatoes, grains and cereals. Throughout Phase I, Dr. Agatston states the body will lose its insulin resistance, and start to utilize excess body fat, getting the dieter to lose between 10 and 15 pounds.

In two weeks, South Beach diet Phase II starts. Fruits and whole grain foods are step by step brought back to the diet, while in smaller amounts than were probably eaten prior to beginning the diet, and with a extended accent on foods with a low glycemic index. Whenever the dieter achieves the sought after weight Phase III starts. In South Beach diet Phase III the diet extends to add three portions of whole grains and three portions of fruit a day.

The diet differentiates between good and bad carbohydrates, good and bad fats.

Beneficial carbs are rich in fiber or rich in good fats, and get a low glycemic index, that is, they are digested and ingested easy. Some other desirable carbohydrates are those with more nutritional measure than the options. For example, brown rice is permitted in moderation, but white rice is deterred. When consuming any carbohydrates, the Dr. urges also eating fiber or fat to retard digestion of the carbohydrates. Good fats are polyunsaturated and monounsaturated fats, particularly those with omega-3 fatty acids. Trans fats and saturated fats are bad fats. South Beach diet stresses: 1. a change in the way you eat 2. eat many different foods 3. simplicity and adaptability.

Consuming whole grains and big quantities of vegetables is promoted, along with sufficient amounts of mono- and polyunsaturated fats, with omega-3 fatty acids, such as are held in fish. It deters the eating of excessively processed foods like high fat meats, and saturated fats.

The South Beach diet does not call for counting calories or restricting portions. Dr. Agatston advises you eat until you are gratified. Dieters are assured to eat 6 meals a day - breakfast, lunch, and dinner - and snacks between meals.

Weight Loss with the South Beach Diet

Weight Loss with the South Beach Diet by Ian Koch

Among all the FAD diets that have come and gone during the last years, the South Beach Diet belongs to the long lasting ones. The basic of this diet is the low carb philosophy introduced and developed by Dr. Atkins and known as the famous Atkins Diet. However, there are some differences between these two weight loss diets. The South Beach diet has been followed by thousands of people since its inception several years ago.

The diet plan, developed by Dr. Arthur Agatston, works by restricting carbohydrate intake through a three phrase process to help the dieter lose weight and keep it off for a lifetime. Similar in nature to the Atkin's diet, the South Beach diet plan differs in two very important ways: It does not encourage the unrestricted eating of fats and it does not count the grams in carbohydrates.

The three phases involved with the South Beach diet plan include an induction phase that promotes rapid weight loss, a continued weight loss phase that will help remove one to two pounds per week, and a maintenance phase that the dieter should adhere to for the rest of their lives to maintain the weight loss.

In the first phase carbohydrates are all but banned from the diet, the second phase reintroduces carbohydrates in limited amounts and the final phase promoted healthy eating through low carbohydrate intake and fat moderation.

As with most diet plans, the South Beach diet has not had long-term research to back up the overall health benefits of the diet. Many dieters feel that low carbohydrate plans, or any plan that restricts a certain type of food, are harder to stay on because our bodies naturally crave carbohydrate-based foods.

Several medical organizations have come out in recent years warning against any such diet that restricts food intake of a certain type because they believe that in the long-term it will do more damage to the body than good. As such, before beginning the South Beach diet (or any diet plan) you should consult with your doctor about the possible side effects and risks associated with it.

Weight loss is a journey, and should not be thought of as just a goal that once achieved can be forgotten about. Proper diet and exercise are the only long-term way that has been studied for maintaining a healthy body. While the South Beach diet may work for some people it should not be thought of as the only solution to weight loss issues.

Foods To Avoid On The South Beach Diet

Foods To Avoid On The South Beach Diet by Bobbie McKee

The South Beach Diet is a plan that is set for right carbohydrates and right fats for a healthy life. Many considered it as the "big thing" in the series of diet fads today. However, as the number of people who consider the South Beach Diet as a popular diet from different parts of the globe, many people are still not aware about the foods to avoid on the South Beach Diet.

So what then are the foods to avoid on the South Beach Diet?

Before knowing the foods to avoid on the South Beach Diet, one should first know the overall concept of the South Beach Diet. So generally, the South Beach Diet is specifically divided into three different phases. Each phase has its own distinction and limitation. However, knowing the foods to avoid on the South Beach Diet requires a great focus on the phase one of the diet. Why? It is for the reason that the foods to avoid on the South Beach Diet are largely found here.

The phase one of the South Beach Diet is considered to be the strictest phase of the diet. Perhaps, it is for the reason that there are so many foods to avoid on the South Beach Diet. So among the foods to avoid on the South Beach Diet specifically on the phase one are beef rib steaks, honey-baked ham, breast of veal, all yogurts, ice cream, milk including whole, low-fat, soy, and full fat cheeses, beets, carrots, corn, yams, fruits and fruit juices, all alcohol. It is also necessary to remember that aside from those foods to avoid on the South Beach Diet, there are also some sorts that are included in the foods to avoid in the South Beach Diet and these include all starchy foods such as bread, cereal, oatmeal, matzo, rice, pasta, pastries, baked goods, crackers, etc.

As you will notice some of the foods to avoid on the South Beach Diet are really carbohydrates. These mentioned foods are considered as foods to avoid on the South Beach Diet for so many reasons. One of the big reasons is that the theory states that once weight decreases, the followers of the diet begin to metabolize carbohydrates properly and the longing for carbohydrates will consequently disappear. It is also important to know that another version of the such reason for having those foods to avoid on the South Beach Diet is the goal that is to eat three balanced meals a day, and to eat enough so that the dieters don't feel hungry all the time, and the expected weight loss during the phase one of the diet is eight to 13 pounds.

On the second phase the foods to avoid on the South Beach Diet then reintroduced back into the diet, so in this phase up to the last phase, the presence of the foods to avoid on the South Beach Diet are not at all a necessity. However, if we will look at the overall principle and rules of the South Beach Diet, we can see that the South Beach Diet advises those looking to lose weight to be aware of such foods to avoid on the South Beach Diet. The logic for these foods to avoid on the South Beach Diet holds that the fat are replaced with carbohydrates, and are therefore still fattening.

South Beach Diet - What Are The Benefits And Pitfalls Of The South Beach Diet?

South Beach Diet - What Are The Benefits And Pitfalls Of The South Beach Diet? by Ian Mason

What is the South Beach Diet and what are its benefits and its drawbacks? The South Beach Diet is the creation of cardiologist Arthur Agatston, MD, director of the Mount Sinai Cardiac Prevention Center in Miami Beach, Fla. And like the Atkins Diet, Dr. Agatston's South Beach Diet also limits the intake of carbohydrates as well as including a severely restrictive two week induction phase that is followed by a long term diet. So this means that potatoes, fruit, bread, cereal, rice, pasta, beets, carrots, and corn are no longer allowed, especially during the induction phase. So, with the aforementioned similarities, you may be wondering where Atkins and South Beach actually differ.

First of all, while Atkins promotes the obscene consumption of saturated animal fats, South Beach bans all unhealthy fats while, on the other hand, promoting the consumption of healthier unsaturated fats. The other difference can be found in their opposing views of carbohydrates. The South Beach diet doesn't count grams of carbohydrates and low-sugar carbs are actually recommended. Therefore, South Beach is unable to be pegged as simply as "low-carb" unlike the Atkins diet, and it's stance on fats disqualifies it from being labeled a "low-fat" diet as well. One of the more beneficial points that the South Beach Diet makes is for people to snack throughout the day so that hunger pangs are offset and their metabolism remains elevated. Actual meal portions will be just large enough to satisfy one's hunger but no larger. Another point that many diets such as South Beach are stressing is insulin control by eating less refined carbs and more complex, fiber-rich carbs that will keep your energy levels high and your risk for diabetes low.

But what about this harsh induction phase? As mentioned above, one must begin the South Beach Diet with what they call an induction phase that lasts for 14 days. During these 14 days, one's choices for food are limited greatly. Foods to avoid include bread, cereal, fruit, pasta, rice, potatoes, and alcohol. While one can have dairy products, only two servings of low-fat or non fat dairy are permitted during induction. Once the induction phase is over, and your carb cravings have waned, you can now begin to reincorporate some carbs back into the diet. However, most foods are still banned, but things like pasta can be had occasionally. This diet is maintained until you reach your target weight.

Now, South Beach is not as wonderful as Dr. Agatston would like for you to believe. In my opinion, any diet that includes a highly restrictive period that leaves people nutritionally unbalanced is not a good idea. Furthermore, most of the weight lost during induction turns out to be water weight, therefore disrupting the electrolyte balance and leaving you dehydrated. Lastly, the induction phase is a necessary stage, yet it is a nearly impossible challenge for many to go without grains, pasta, and fruit for two weeks. And for the uninitiated, this induction phase simply asks for too much too soon. So, Dr. Agatston's heart appears to be in the right place, but one-size-fits-all diets like the South Beach Diet appear to be more trouble than they are worth.

Dangers of South Beach Diet

Dangers of South Beach Diet by Nishanth Reddy

The South Beach Diet is considered to be a healthy diet, which is concerned on the right carbohydrates and the right fats for a healthy body. As such, many people were drawn to it believing that the South Beach Diet is really the best diet for them.

However, out of this good reputation that the South Beach Diet maintained, still there are some attacks and bad comments about the diet. Well, we don't need to be surprised about this, for this is how the world is set.

What then is the importance of the principle of "yin and yang" if there is only one side for everything? There could be biases, prejudices, and imbalances, right?

So, even though there is really no noted "big" South Beach Diet danger, still there are certain resources which hold that the South Beach Diet danger surface when the improper application of the diet is made. Lack of Information and Understanding

Numerous resources have noted that part of the South Beach Diet is the lack of information or understanding about the diet. From the word "lack" alone, a sort of South Beach Diet danger is then viewed.

According to many studies, the South Beach Diet danger surfaced for the reason that the South Beach Diet is very demanding for those that are accustomed to carbohydrate-rich diets. Lapsing Into the Old Eating Habits

In line with such view for the South Beach Diet danger, it is also noted that one of the largest South Beach Diet dangers surface when there is a lapsing into the old eating habits.

This was considered to be a South Beach Diet danger for the reason that this lapsing will result in speedy weight gain. Along with that, this part of the South Beach Diet danger may then be a new way of life. Lack of Willpower

In relation to such fact, another support states that a great South Beach Diet danger will also surface when there is a lack of willpower exerted for the diet, especially from the carbohydrates lovers.

In fact, it is a common view that there is always the South Beach Diet danger of lapsing back into old eating habits and increasing the carbohydrate consumption without even realizing it. Steps To Overcome These South Beach Diet Dangers

So to battle this one of the common South Beach Diet dangers, Dr. Arthur Agatston himself recommends that the dieters who do lapse and end up on placing some of the weight back on should then be immediately switch back to the first phase of the South Beach Diet for a short while.

This recommendation is given not only to battle such South Beach Diet danger but also to prevent from the occurrence of several South Beach Diet dangers. It is also interesting to know that if this South Beach Diet danger is not prevented earlier, this will lead to an excess in weight gain.

With such mentioned possible South Beach Diet dangers, the South Beach Diet then received mixed reviews from most dieters. Despite the South Beach Diet dangers, many people still consider the South Beach Diet as an updated version of the Atkins diet that is a far more balanced diet.

Only one thing that this diet plan does do is really to educate the dieters in eating the correct food to reduce heart disease, high cholesterol levels, and other South Beach Diet dangers.

Summary: The South Beach Diet is considered to be a healthy diet, which is concerned on the right carbohydrates and the right fats for a healthy body. However, out of this good reputation that the South Beach Diet maintained, still there are some attacks and bad comments about the diet.

How To Lose Weight With South Beach Diet

How To Lose Weight With South Beach Diet by Monice Dulcinea

While the Atkins Diet is losing its popularity fast, the South Beach Diet is getting more devoted fans around the world.

The South Beach Diet is NOT a traditional low-carb diet plan. It was developed by Miami cardiologist Arthur Agatston in order to help dieters lose weight through "good carbs" and "good fats".

Why "Good Carbs"?

Because when you eat "bad carbs", your body creates what it's called an "insulin resistance" syndrome -- meaning your body cannot properly process body fat or sugar.

Why "Good Fats"?

Because when you eat "bad fats", you only increase your chance of developing heart diseases.

The Three Phases of the South Beach Diet

1. South Beach Diet Phase One (2 weeks)

In this phase, avoid high-glycemic foods, such as ice cream, sports drinks, glucose sugar, maltose sugar, baked potatoes, mashed potatoes, chips, donuts, waffles, rice cakes, wafer biscuits, white bread, bagel, baguette, pretzels, rice pasta, instant rice, watermelon, jellybeans, and cornflakes.

As a result, your body will lose its insulin resistance, and begin to use excess body fat. You can expect to lose between 8 and 13 pounds. Individual results may vary.

2. South Beach Diet Phase Two (no time limit)

In this phase, try to reintroduce the right carbs slowly, such as fruit and whole-grain breads and pastas. Continue to eat low-glycemic foods, such as multigrain bread, barley, grapefruit, apple, pear, orange, cherries, lettuce, spinach, pepper, green beans, tomatoes, artichokes, asparagus, broccoli, cauliflower, celery, lentils, soy beans, kidney beans, low fat yoghurt, soy milk, grapefruit juice, and fructose sugar.

There is no time limit for this phase. Just follow it until you reach your weight loss goal.

3. South Beach Diet Phase Three

This phase begins when you reach your desired weight. In this phase, include three servings of whole grains and three servings of fruit a day.

South Beach Diet Tips

If you want to lose weight with the South Beach Diet, you should eat whole grains, certain vegetables and fruits, along with the good fats, such as olive oil and fish.

Don't forget to choose lean sources of protein. Make sure you always count calories and limit your servings. The most important thing is you should avoid overly refined foods, high fat meats, and saturated fats.

The South Beach Diet and Its Phases

The South Beach Diet and Its Phases by Tony Newton

Generally, the South Beach Diet is such an acclaimed form of diet that is mainly divided into three different phases. It is considered that the first phase of the South Beach Diet lasts for two weeks. And it is interesting to know that every phase of the South Beach Diet includes particular meal plans and recipes. For those who have tried the Atkins Diet, you may react that the South Beach Diet with such introduction to its phases really sounds quite similar to that of Atkins, but then try to note that the South Beach Diet is a low-carb diet.

The Phase one of the South Beach Diet is the strictest part of this "big thing". Here, the dieter will be totally eliminating fruits, bread, rice, potatoes, pasta, sugar, alcohol, and baked goods for two weeks from your diet. Such exclusion of the items is the primary reason why some people may assume that the South Beach Diet is a low-carb plan. With such given fact, the dieter therefore will be eliminating many foods that he or she may be accustomed to eating such as a roll with dinner or a banana in the morning, and say babushka to junk foods. But then, after the set two weeks are done, the dieters are now free to add back what is excluded from their diets.

The second phase of the South Beach Diet involves the discipline of beginning to add the foods that were off-limits before. So the dieters can now begin to add bread, pasta, potatoes, rice, or cereal to their meals. The choice is just up to them. In fact, at this phase of the South Beach Diet, the dieter can add fruit too, if he or she wishes. It is interesting to know that this diet provides the dieters the freedom to choose which of those foods they will add back into their diet. Thus, the key in this phase of the South Beach Diet is to re-introduce those foods in moderation and to not take them as always as before.

Finally, as the third phase of the South Beach Diet enters, the final and the least restrictive phase of the South Beach Diet emerged. It is noted by Dr. Agatston himself that as long as a dieter follows the fundamental rules of the South Beach Diet, he or she will continue to manage his/her own weight until it becomes a way of life.

The South Beach Diet Delivery Service And How It Will Benefit You

The South Beach Diet Delivery Service And How It Will Benefit You... by Sarah Williams

Have you heard about the South Beach Diet delivery? Or, are you familiar with the South Beach Diet delivery? If so, then great for you!

The South Beach Diet is one of the popular diet sin the world today. Having received great compliments from the people and having reached a good reputation, the South Beach Diet continues to prosper through its new developments in the diet field. However, when dealing about the South Beach Diet delivery service, as what most of the other diets like the zone diet catered to, the South Beach Diet delivery service is not well-known to everyone.

So does a South Beach Diet delivery service exist?

With the information given by most of the notable resources on the web, there is no such thing as South Beach Diet delivery service. In fact, several resources have noted that the South Beach Diet as a leader in the packaged diet food sector does not offer fresh food South Beach Diet delivery services. But is this explanation an exact basis to conclude that there is no such thing as South Beach Diet delivery services? Well, I don't think so. Perhaps, wholly yes, but partly no.

For much information, many resources have considered that unlike the Zone diet which made an availability for a Zone diet delivery services fro areas in the United States and Canada, the South Beach Diet does not open up to a South Beach Diet delivery services. Along with that, the prices noted for delivery meals range from about $35 to $45 a day. It may be a little pricey, but some people still feel that it is an investment for their health and lifestyle.

So just recently, to attack those claims that there is no South Beach Diet delivery services, here is the noted company, the NutriFit, which is considered to have open up for a South Beach Diet delivery service in Los Angeles. Fortunately, with their South Beach Diet delivery service, the South Beach Diet can then be delivered to you door in Los Angeles.

It is noted that their South Beach Diet delivery service is actually a South Beach Diet personal catering which is a comprehensive meal service that is designed to accommodate the dieters' health and lifestyle needs. Due to the intense needs of the people to have received a South Beach Diet delivery service, the company has been opening their South Beach Diet delivery services which are basically maintained by their effort to deliver personalized meals since the year 1987. As such, they customized the dieters' meal plan to level the preferred taste, nutrition and fitness objectives, and including particular health concerns. So it is noted that whether the aim is weight loss or gain, disease management or health enhancement, the company can help. So for you to receive a South Beach Diet delivery service from them, they match the number of meals you need to your schedule and by telling them what fits into your lifestyle, they can definitely give you a South Beach Diet delivery service.

South Beach Diet And Alcohol Combination

South Beach Diet And Alcohol Combination by Sarah Williams

The South Beach Diet continues to create its own name in many parts of the world. Along with its rapid widespread, many issues surrounding the relationship between the South Beach Diet and alcohol came to surface. With this fact, the number of studies concerning the South Beach Diet and alcohol increases and as such, still many unanswered questions are left.

Speaking about the issue on the South Beach Diet and alcohol, it is commonly noted that the relationship between the South Beach Diet and alcohol is best explained when referring to natural principle behind the South Beach Diet and alcohol. This simply means by looking to every detail mentioned in the South Beach Diet principles and relate it to the function of the alcohol in the diet.

The South Beach Diet in the first place is an eating plan that bears the principle for right carbohydrates and right fats for a healthy life. As such, the South Beach Diet is generally divided into three different phases. With this division, the existence of the somewhat bond between the South Beach Diet and alcohol becomes evident.

According to many studied, the relationship between the South Beach Diet and alcohol is best explained when knowing that the South Beach Diet does not really favor the intake of alcohol in the diet. This explanation between the South Beach Diet and alcohol is in fact shown that during the first two weeks of the South Beach Diet, alcohol is not allowed along with other cookies and goodies. But many people that were given such explanation between the South Beach Diet and alcohol often question the real reason for such restriction. Well, the real reason for such restriction for alcohol in the diet holds that alcohol cause swings in blood sugar that make the South Beach Dieters hungry. This is in fact the purpose of the first two weeks of the diet - to eliminate the dieters' cravings for food.

Along with such explanation for the relationship of the South Beach Diet and alcohol, another support is given that the alcohol is eliminated in the diet knowing that it has a high level of sugar will hinder the goal of losing weight for about eight to thirteen pounds.

Numerous studies conducted for the relationship between the South Beach Diet and alcohol however shows that a moderate alcohol intake is not that really bad. It is for the reason that it help in slow stomach emptying, and therefore slows the rise and fall of blood sugar, which is the main goal in the South Beach Diet. However, in the relationship between the South Beach Diet and alcohol, it is noted that an excess in alcohol intake doe turn into sugar and can be a diet buster.

So if you absolutely have to have one, it is then necessary to go for a low-carbohydrate version. Another study that shows the relationship between the South Beach Diet and alcohol have shown that hard alcohols have less potential to raise the blood sugar, though they certainly are not that virtuous. But still it is commonly noted to best stay away from it for better health.

The South Beach Diet Danger And A Warning To All Dieters

The South Beach Diet Danger And A Warning To All Dieters by Sarah Williams

The South Beach Diet is considered to be a healthy diet which is concerned on the right carbohydrates and the right fats for a healthy body. As such, many people were drawn to it believing that the South Beach Diet is really the best diet for them. However, out of this good reputation that the South Beach Diet maintained, still there are some attacks and bad comments about the diet. Well, we don't need to be surprised about this, for this is how the world is set.

What then is the importance of the principle of "yin and yang" if there is only one side for everything? There could be biases, prejudices, and imbalances, right?

So, even though there is really no noted "big" South Beach Diet danger, still there are certain resources which hold that the South Beach Diet danger surface when the improper application of the diet is made. Numerous resources have noted that part of the South Beach Diet danger is the lack of information or understanding about the diet. From the word "lack" alone, a sort of South Beach Diet danger is then viewed.

According to many studies, the South Beach Diet danger surfaced for the reason that the South Beach Diet is very demanding for those that are accustomed to carbohydrate-rich diets. In line with such view for the South Beach Diet danger, it is also noted that one of the largest South Beach Diet dangers surface when there is a lapsing into the old eating habits. This was considered to be a South Beach Diet danger for the reason that this lapsing will result in speedy weight gain. Along with that, this part of the South Beach Diet danger may then be a new way of life.

In relation to such fact about the South Beach Diet danger, another support states that a great South Beach Diet danger will also surface when there is a lack of willpower exerted for the diet, especially from the carbohydrates lovers. In fact, it is a common view that there is always the South Beach Diet danger of lapsing back into old eating habits and increasing the carbohydrate consumption without even realizing it. So to battle this one of the common South Beach Diet dangers, Dr. Arthur Agatston himself recommends that the dieters who do lapse and end up on placing some of the weight back on should then be immediately switch back to the first phase of the South Beach Diet for a short while. This recommendation is given not only to battle such South Beach Diet danger but also to prevent from the occurrence of several South Beach Diet dangers. It is also interesting to know that if this South Beach Diet danger is not prevented earlier, this will lead to an excess in weight gain.

With such mentioned possible South Beach Diet dangers, the South Beach Diet then received mixed reviews from most dieters. Despite the South Beach Diet dangers, many people still consider the South Beach Diet as an updated version of the Atkins diet that is a far more balanced diet. Only one thing that this diet plan does do is really to educate the dieters in eating the correct food to reduce heart disease, high cholesterol levels, and other South Beach Diet dangers.

South Beach Diet - is it Worthwhile for Vegetarians?

South Beach Diet - is it Worthwhile for Vegetarians? by Justine van Zyl

Is the South Beach Diet something that vegetarians might consider? Is there anything in this latest diet craze in the United States that is even worth considering? The average vegetarian is generally much less worried about losing weight than is the rest of the population. However, there are vegetarians who might feel the need to add a diet component to their eating pattern as well - and as more than 5 million copies of the book about the South Beach Diet have flown off the booksellers' shelves, should vegetarians be considering it? One of the reasons the diet is popular because that it promises quick results - a weight loss of up to 13 lb in just 14 days! And if you're going to look at the advantages and disadvantages of the South Beach Diet, that is the first disadvantage.

Many dieticians and nutritionists are extremely wary of such rapid weight-loss. The generally accepted desirable figure is 2 lb a week - a huge difference. The South Beach Diet was developed by Dr Agatston, an American cardiologist, for his heart patients. While his primary objective was to improve heart health, he found that as a side benefit his patients also lost a lot of weight. Dr Agatston doesn't favour the low-carb or the low-fat route - he says that the South Beach diet is based on eating the "right" carbohydrates and the "right" fats. In reality his diet pays a lot of attention to the Glycaemic Index, which in theory is good for vegetarians and diabetics alike - but his "phased" approach provides the second disadvantage, at least for the stricter variety of vegetarian.

There are three phases in the South Beach Diet.

In South Beach Diet Phase 1 the intake of carbohydrates is extremely low; the major focus is on eating fish, chicken, lean meat, eggs, low-fat cheese, some nuts and olive oil - so problems right there for vegans, ovo-lacto and ovo vegetarians.

South Beach Diet Phase 2 is a lot easier for vegetarians - the focus now is on low GI carbohydrates, including most fruits, whole-grain bread, wholegrain cereals, pasta and low-fat milk, beans and even red wine. Dieters are told to stay away from baked goods made from refined wheat, some vegetables (potatoes, beets, carrots) and some fruits (bananas, pineapple and watermelon).

South Beach Diet Phase 3 is even easier to follow; the theory is now that you "have changed your eating habits" (not exactly news to vegetarians) and have adopted an eating pattern that you can use for the rest of your life. If your weight starts to climb again, back you go to Phase 2.

So in summary: The good is that the diet steers you away from saturated fats to monosaturated (such as olive oil), emphasises whole-wheat products (in Phase 2), avoids carbohydrates rich in sugar, and stresses vegetables and fruits low in sugar. You don't have to starve or fast, and as would be expected from a cardiologist, the whole approach is good for heart health. The diet is a sensible one; it does not eliminate any of the major food groups, there are no limits on portion size, you don't have to count calories, it recommends lots of fruit and vegetables, and in general is in step with the principles of healthy eating. The not so good is the endorsement of synthetic and other margarines (which are loaded with trans fats) rather than butter (which is the healthier option), the very low level of carbohydrates allowed in Phase 1, and for anyone but a semi-vegetarian, the emphasis on lean meat in the beginning. Some experts even think that the rapid weight loss in the first two weeks is caused by water loss through the reduced carbohydrate intake rather than genuine weight loss, and that the weight is regained once you move to a more normal diet, in Phase 2. On balance, the diet is probably only worth considering by semi-vegetarians, particularly if they start at Phase 2 rather than Phase 1 - and if you have vegetarian instincts anyway, you probably won't need to "discipline" your body the way a non-vegetarian starting the South Beach Diet would.

South Beach Diet Plan

South Beach Diet Plan by Oliver Turner

South Beach Diet Plan was first prepared by Dr. Arthur Agatston, a great cardiologist, to resolve the ongoing problems of his cardiac patients and to help them lose their weights. South Beach Diet Plan has three phases, the first two phases are for a specific time and the third phase is to be continued for lifetime. With South Beach Diet Plan, you can forget about your calorie counting and can enjoy good and tasty food. You will be eating three meals and at the same time can munch at the yummy, nutritious South Beach Cookies and snacks. Dieting with South Beach Diet Products will give you surprising results in short span of time. Your thighs, hips and stomach will be slimmer. South Beach Diet Plan you will also give you the opportunity to eat mouth-watering dishes from South Beach Recipes like Shrimps Louis, Chicken Papillote and Chocolate Sponge Cake.

PhaseI - South Beach Diet Plan

In the first phase of South Beach Diet Plan, you will dine with turkey, shellfish, beef and chicken. Vegetables, cheese, garden salads and nuts are also included in this diet, and your salad will be dressed with tastier with olive oil. Only carbohydrate rich products like rice, pasta, potatoes are restricted in first phase. First phase lasts for two weeks.

PhaseII - South Beach Diet Plan

The second phase includes all carbohydrates rich products like rice, baked goods, fruit potatoes, cookies, cake, ice cream, candy that were restricted in first phase. During this second phase you can even add South Beach Diet Cookies, which are specially prepared for dieters. In this phase all fat rich products are restricted which were included in first phase.

PhaseIII - South Beach Diet Plan

Third phase starts when you have already reached to your dream weight. This phase is most easy and restriction free, it lasts for whole life. It helps you to maintain your new body weight. With South Beach Diet Products you will not only lose weight as well as you will improve your cardiovascular system to coup mainly with atherosclerosis.

How The South Beach Diet Can Help You Lose Weight And Keep The Fat Off

How The South Beach Diet Can Help You Lose Weight And Keep The Fat Off by Patricia Zelkovsky

In recent times the South Beach diet has become a popular weight loss program because of the emphasis it places on nutrition and eating habits that helps dieters find the right balance between nutrition and dieting.

Originally developed by an American cardiologist for his patients, the South Beach Diet is known to many dieters as an effective way of losing weight and keeping the fat off.

The basic principle behind the South Beach Diet is that while most diets concentrate on taking away fats or carbohydrates, the South Beach Diet proposes that some carbohydrates and fats are actually good for you and that the ones that do not add nutrients or energy to your diet should be eliminated and the consumption of good carbohydrates and fats should be encouraged.
The kind of fats that the South Beach diet encourages are the healthy unsaturated fats from olive oil and canola oil, for example, and the natural omega-3 rich oil found in fish. Additionally, the South Beach Diet recommends that people get their protein mainly from legumes, nuts, fish and poultry, with red meat eaten less regularly.

The South Beach Diet is divided into stages. Each stage is designed to help the body to adjust to new changes in lifestyle with new eating habits.

Stage 1 - South Beach diet

During the first stage of the diet which lasts for two weeks, it is important to find foods that do not have saturated fats in them or carbohydrates that may not be healthy like bread, potatoes, sugar, candy, cereals and grains, fruits, baked goods and other types of sugar containing foods. The idea here is that once you cut these foods out for two weeks, your body should be able to balance itself with the nutrients that it needs.

Stage 2 - South Beach diet

After two weeks the second stage begins and it is in this stage that you can then begin re-introducing, in small quantities, some of the foods that were initially eliminated in stage one. During this time, you will need to figure out how much you need to eat as well as how much weight you want to lose. This will help you to determine how much of each food you can safely put back into your diet in order to stay balanced.

Stage 3 - South Beach diet

After the dieter reaches the desired weight that he or she wanted to achieve, stage three of the diet begins. In stage three the diet expands to include three servings of fruit a day and three servings of whole-grain a day. The third stage of the South Beach diet is particularly important because it is in stage 3 that the dieter learns to maintain the body weight that he has achieved, while continuing to eat a nutritious and a balanced diet.

Overall, the South Beach diet will provide information on what kinds of foods to eat. This includes seafood, lighter types of meat like chicken, vegetables, eggs, cheese and nuts and salads which are important parts of the South Beach diet. These types of food are not only known to carry several nutrients in them, but also allow for you to go without being hungry or needing more than three meals a day.

By moving to the South Beach Diet, you will learn to find a balance in your nutrition and in your diet and to allow for you to change your lifestyle so that you can begin to feel healthy and take whatever measures necessary in order to lose weight and keep the fat off.

Lose Weight with the South Beach Diet

Lose Weight with the South Beach Diet by Tony Robinson

The South Beach Diet is one of the most publicized diets of recent decades. Developed by a Florida cardiologist, Arthur Agatston, the diet is one that emphasizes natural foods, 'good' (that is, complex) carbohydrates, and 'good' fats. In other words, this is a diet that has the potential, at least, to be very healthy, in that it emphasizes the consumption of natural foods - foods that are as close to their natural form as possible. You shouldn't feel deprived while following the South Beach Diet, and you shouldn't be putting yourself at risk for nutritional deficiencies.

What are 'good' carbohydrates? Basically, good carbohydrates are those that are close to their natural form, and not refined. In general, 'white' carbohydrates are the less desirable ones, according to this way of thinking about nutrition. So, while brown rice is healthy, white rice isn't - and so on. The problem is that 'white' foods tend to raise insulin resistance. They provoke an insulin response in much the same way that sugar does, and over time, this takes its toll. Eventually, the insulin response gets 'worn out', so to speak. That is, because it has been used so much, it stops functioning. That's a big problem, because it can lead to diabetes and heart problems. It can also lead to weight gain, especially around the stomach area, which is also bad for your heart and raises your possibility of developing diabetes later in life.

Eating 'good' carbohydrates, on the other hand, stabilizes the insulin response. This is one way in which the South Beach Diet is a big improvement on other diets such as Atkins, which limits all carbohydrates. For many of us, cutting out carbohydrates altogether would make us feel deprived, and as a result, we might end up eating more than our fair or healthy share of saturated fats. If you are allowed carbohydrates, your diet is more varied. Also, the 'whole' or unrefined carbohydrates add a lot of vitamins and minerals to your diet that may be lacking in other popular diets.

As far as 'good fats' go, they are fats that carry essential acids such as omega 3's and omega 6's, and minimize saturated fats, which are bad for your heart. Cholesterol is also kept to a minimum - at least, 'bad' cholesterol is - and foods with trans-fats are eliminated altogether. Unlike other diets, though, the South Beach diet does not insist on an elimination or drastic reduction in fats. Again, if you eliminate fats altogether from your diet, you have a much higher possibility of feeling deprived, and when you feel deprived, you are more likely to cheat.

The other component of this diet if fruit - the South Beach diet has you eating quite a lot of fruit, and this is another source of 'good' carbohydrates, too. Also, the sugar in the fruit will keep you from feeling deprived, and help keep you on the diet in the long term. Sometimes this diet has been criticized for its inclusion of tropical fruit, that tends to be high in sugar. However, the diet argues, the benefits from eating this type of fruit outweigh the corresponding risks.

Because fats aren't eliminated altogether or drastically cut, the South Beach Diet is not a rapid weight-loss diet. Rather, it is an eating plan that allows you to lose weight slowly and steadily, and to keep it off over time. It is a plan that promotes overall good health, and good eating habits. People do best if they follow a modified version of this diet for life. It is very nutritionally sound.

The South Beach diet reached its zenith of popularity shortly after Atkins did, and for that reason, it is sometimes confused with the Atkins diet. Nothing could be further from the truth, though. The South Beach diet is much more balanced than Atkins, and does not eliminate any food group except for packaged or 'unnatural' foods. This is one of the most nutritionally sound diets out there, and though the preparation of natural foods like fish and whole grains may take some time to get used to, there are great benefits to be had in terms of weight loss, nutrition and overall health.

Quick Facts on South Beach Diet

Quick Facts on South Beach Diet by Karen Kay

It is a fact: we are born in a society where beauty is a powerful asset. It is important, for specially women, to fit that sexy and coveted figure projected by Hollywood. Physical beauty may not mean everything, but it does mean a lot. Who wouldn't want to get approving stares from eligible bachelors? Who wouldn't want to be tagged sexy and beautiful? Everyone dreams of that faithful day.

The world-renowned South Beach Diet promises a way to get that dream. It claims have a way of living relying by taking in just the right amount of fats and carbohydrates. Meaning, you don't need to deprive yourself of delicious desserts and meals any longer. Sweet deal right?

The South Beach Diet has been in existence for years now. Even Senator Hilary Clinton has tried and benefited from it. Celebrated talk show host Oprah made an effort with the program. Sex In The City's Kim Cattrall and award-wining actress Nicole Kidman swears it works for them. After several books published about the phenomena of South Beach Diet, Hollywood stars have joined the craze. You might just want to join the bandwagon.

The heart-friendly South Beach Diet was fashioned by cardiologist Dr. Arthur Agatston MD, director of the Mount Sinai Cardiac Prevention Center in Miami Beach, Fla. He also wrote the best-selling book entitled South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss. The South Beach Diet gives emphasis to the consumption of healthy fats and carbs. Not only do doctors believe that too much intake of unhealthy or bad carbohydrates adds to the probability of a person to have heart diseases but it creates a resistance to insulin. Insulin is important to our body without which we will tend to eat a lot but still our body will be in a state of starvation.

The South Beach Diet has tree stages. In all three of them, Dr. Agataston advises to lessen the intake of unhealthy fats.

The first stage of The South Beach Diet lasts for two weeks. Lean meats are advised but dieters are asked to forget sweets that have high sugar content and that include the yummy cakes and bread of friendly neighborhood bakeshop. Staying away from this food will make your body non-resist insulin and in turn, your body will burn up the fats you wanted to loose leading to weight loss of up to 13 pounds. The objective is to eat three balanced meals in a day, and to have adequate food intake so that you won't crave for more.

There are a number of tools you use to gauge your progress by following The South Beach Diet: the practical and a-must-have weighing scale at home, hearty yet delicious recipes, a meal planner, a calendar, a journal were you could not only track how South Beach Diet has helped you in your weight dilemma but also how it changed your life, and of course to make weight loss more fulfilling try be in a group so you could also discuss with friends and share tips.

So now you ask the question, are you one the people who can make South Beach Diet bring incredible results? Well, if you have the will, determination and self-motivation to loose weight then you are sure to get that perfect figure in no time. Just a quick reminder, it s is always wise to consult a physician first before getting into a South Beach Diet program. For it would not be smart to loose weight and be unhealthy, it misses the whole point.

The South Beach Diet

The South Beach Diet by Scott Nichols

Description - South Beach Diet

The South Beach Diet is yet another way for people to lose weight. It seems that everyone wants to lose weight at some point in their lives. One day they look at themselves in the mirror and they just decide that they need to go on a diet. But then there is the tough choice of which diet to choose from. After all there are so many diets out there that anyone can find it hard to choose one diet and then stick to it. If you do choose to use The South Beach Diet, then you will be on a diet that seems to let you eat anything that you choose to eat. The option of fast-food takeaways is in the diet snacks are also not a problem and The South Beach Diet even includes desserts.

How Does It Work? -South Beach Diet

There is no magical way that The South Beach Diet works. It seems that you are free to eat what you want when you want. The South Beach Diet actually urges you to have snacks during the day and you will still have 3 course meals. It seems that the first two weeks are when everything starts to happen. During the first two weeks of The South Beach Diet you will not be allowed to eat any bread, pasta, rice, potatoes or any fruit. Also things like chocolates and cakes as well as sugar are not allowed to be touched during the first two weeks of The South Beach Diet. After two weeks though you can actually start to eat these foods again because you will be eating the right amount of carbohydrates and so you will lose weight instead of gaining it.

Disadvantages - South Beach Diet

There are a lot of people that disagree with The South Beach Diet and it seems that they have a good reason to. Just like the Atkins diet there seems to be a big problem with some of the foods that are suggested that you eat. This can result in problems for lots of people. You need to make sure that you have a healthy balanced diet and not a diet that is as erratic as The South Beach Diet. You will be encouraged to eat a lot of food that is highly unhealthy and this will result in future problems. The way our bodies work is very fascinating, but the way that people try to change this through diets can and will cause problems for many of us. For example some of the foods such as fish do have a high level of Mercury in them. The reason for these high levels of Mercury is because of generations of pollution that has been taking place. But high levels of Mercury can cause someone to experience serious neurological disorders. While this will only be as a result of high levels of Mercury intake it seems that The South Beach Diet wants you to have a lot of fish intake, especially during the first two weeks and as you start to include it into your diet after these first two weeks you will still have a high intake of fish plus all the other minerals that come with fish such as Mercury.

Summary - South Beach Diet

There are many diets that do work and they work very well. However it seems that The South Beach Diet has helped many people to lose weight, but it seems that people are trying to forget about the old way of losing weight through general exercise of about 30 minutes a day and also eating a healthy well balanced diet. If you have been eating a lot of bread and are then told to quit for two weeks for you new diet, then you will experiences some withdrawal symptoms and you will find it hard to resist these cravings.

With all these new diets coming out a lot of people get confused as to which diet is right for them. They do seem to get lost somewhere and find it hard to find the right diet that will help them lose a lot of weight. If you do choose to go for a normal well balanced diet then you can be sure that there is nothing wrong with what you are eating. While these diets all over the world claim to help you lose weight a lot of them are rubbish and are just invented to help some people make some money for themselves.

The South Beach Diet By Dr. Arthur Agatston

The South Beach Diet By Dr. Arthur Agatston by Joan Winthorp

"The South Beach Diet" touts itself as teaching dieters to eat the right carbs and the right fats.

The South Beach diet itself is devided in three phases:

In the first dieters banish their bad carb cravings and induce rapid weight loss.
In the second phase, South Beach diet, some types of carbs are reintroduced and weight loss is slower.
The final phase, South Beach diet, is the Diet for Life phase.

This is the maintenance diet and will be followed for the rest of the dieters life. If at any time the dieter begins to gain unwanted pounds, then he simply goes through the induction and pre-maintenance phases again.

The first phase, South Beach diet, emphasizes protein from high-quality meat sources with lots of fresh vegetables and salads with real olive oil dressing.

Bread, rice, pastas, potatoes, baked goods, soy milk and cheese, yogurt, beets, carrots, corn and all fruit are forbidden in the 14-day induction phase. This includes all candy, cake, ice cream and sugar, plus meats that are cured in sugar or molasses.

The South Beach diet encourages three meals a day with a mid-morning and a mid-afternoon snack.

There is also a daily meal plan. This plan includes strict portion control in the induction phase. An example of a daily snack is 20 peanuts. And 30 pistachios is another snack option.

Unlike Atkins, unlimited protein consumption is not advised or allowed on this diet. However, during the later phases of the diet some of the strict portion control does end and dieters are able to eat until satiated.

Some of the forbidden foods can be slowly reintroduced, sometimes in modified form in the second phase of the diet. The second phase lasts until the dieters goal weight is reached. However, white flour products, potatoes, corn, carrots, beets and sweet fruits like banana and pineapple are still forbidden.

After dieters reach their ideal weight, they proceed on to their Diet for Life or maintenance diet.

In this phase the forbidden foods are processed foods, white flour products, sweet fruits, and foods with a high glycemic index in general.

During the 14-day induction period, Dr. Agatston predicts a weight loss of between eight and 13 pounds, with belly fat being the first to go.

In the second phase dieter should continue to lose 1-2 pounds each week as long as they do not go overboard with the carb reintroduction.

An Overview of The South Beach Diet

An Overview of The South Beach Diet by Kathy Burns-Millyard

The South Beach weight loss plan started becomming very popular in the 1990's, and is considered to be a successor to the Atkins low carb diet. The South Beach Diet is seen by many as being a much healthier approach to controlled carb dieting. It still teaches you to avoid many refined and processed, high carbohydrate foods though, such as breads, pastries, cakes, soda and chocolate.

The South Beach Diet was created by Dr. Arthur Agatston, an American cardiologist. Unlike other diets, this one doesn't label itself as "low fat" or "low carb". Instead it trys to help dieters understand how to eat the best foods for them, from all food groups. And it teaches that weight loss can be successfully achieved by eating both good carbs and good fats.

The diet is broken into three distinct sections, with each having its own particular functions. The first part is the strictest, and is designed both to give a quick start to the weight loss and also to develop the pattern of eating a healthier, more stable diet.

One of the biggest reasons for success on The South Beach Diet is no hunger pains. You're encouraged to eat at least three good meals and two good snacks every day.

Phase one may seem a bit strict to some, because you're trying to severely limit the amount of carbohydrates eaten each day. Thought not as restricted as the Atkins diet is, South Beach generally allows about 30 grams of carbs per day during the first phase. This is done to help jump start your weight loss, and kick the carb cravings most of us have.

Phase two increases the amount of carbs allowed, and adds in more dairy products so it's not considered too restrictive. If you've been following the diet plan properly, this phase will feel like a treat. Phase two is usually kept up for however long is needed to lose your desired amount of weight.

Phase three of course is a lifelong maintenance type of thing. Once you've lost all or most of the weight you needed to, you'll want to slowly increase the amount of carbs - good carbs remember - eaten each day. This has to be done slowly or you'll trigger strong cravings for sweets and other simple carbs, and giving into those cravings will put you right back at the beginning.

In short, the South Beach Diet works extremely well. I highly recommend reading the book though, because it explains many of the medical reasons behind our weight gain, weight loss, and how carbs play a part in the entire scheme of things.

How South beach diet works?

How South beach diet works? by Paul

Dr Agatson, created the South Beach diet. It is a low carb diet and has been followed by millions of people worldwide. The main thing about this diet is highly processed foods and soft drinks are to be cut down completely. Lowering these carbs would help the metabolism and improve the insulin in the liver, and lead to weight loss.

South beach diet is all about eating the right carb and right fats and lose weight and stay healthy. There are 3 phases in South Beach diet and the first one is supposed to be the most difficult one.

First Phase of South Beach Diet: In the first phase all carbohydrates have to be stopped. Three meals a day along with two snacks are allowed. When carbohydrates are completely stopped the fat in the body are burnt to yield energy. Around 3-5 kgs can be lost in this phase.

Second Phase of South Beach Diet: In this phase you start adding back some carbohydrates to your diet. This phase will last until the desired weight is achieved. Once you reach your goal you can then have even more foods and keep your weight controlled.

Third Phase of South Beach Diet: The South Beach diet teaches a health way of having food. Once the target weight is achieved you can start adding more foods to your kitty. You will start eating foods in a balanced and disciplined manner. Your intake of minerals and vitamins are balanced to maintain your weight.

Foods To Avoid On The South Beach Diet

Foods To Avoid On The South Beach Diet by Bobbie McKee

The South Beach Diet is a plan that is set for right carbohydrates and right fats for a healthy life. Many considered it as the "big thing" in the series of diet fads today. However, as the number of people who consider the South Beach Diet as a popular diet from different parts of the globe, many people are still not aware about the foods to avoid on the South Beach Diet.

So what then are the foods to avoid on the South Beach Diet?

Before knowing the foods to avoid on the South Beach Diet, one should first know the overall concept of the South Beach Diet. So generally, the South Beach Diet is specifically divided into three different phases. Each phase has its own distinction and limitation. However, knowing the foods to avoid on the South Beach Diet requires a great focus on the phase one of the diet. Why? It is for the reason that the foods to avoid on the South Beach Diet are largely found here.

The phase one of the South Beach Diet is considered to be the strictest phase of the diet. Perhaps, it is for the reason that there are so many foods to avoid on the South Beach Diet. So among the foods to avoid on the South Beach Diet specifically on the phase one are beef rib steaks, honey-baked ham, breast of veal, all yogurts, ice cream, milk including whole, low-fat, soy, and full fat cheeses, beets, carrots, corn, yams, fruits and fruit juices, all alcohol. It is also necessary to remember that aside from those foods to avoid on the South Beach Diet, there are also some sorts that are included in the foods to avoid in the South Beach Diet and these include all starchy foods such as bread, cereal, oatmeal, matzo, rice, pasta, pastries, baked goods, crackers, etc.

As you will notice some of the foods to avoid on the South Beach Diet are really carbohydrates. These mentioned foods are considered as foods to avoid on the South Beach Diet for so many reasons. One of the big reasons is that the theory states that once weight decreases, the followers of the diet begin to metabolize carbohydrates properly and the longing for carbohydrates will consequently disappear. It is also important to know that another version of the such reason for having those foods to avoid on the South Beach Diet is the goal that is to eat three balanced meals a day, and to eat enough so that the dieters don't feel hungry all the time, and the expected weight loss during the phase one of the diet is eight to 13 pounds.

On the second phase the foods to avoid on the South Beach Diet then reintroduced back into the diet, so in this phase up to the last phase, the presence of the foods to avoid on the South Beach Diet are not at all a necessity. However, if we will look at the overall principle and rules of the South Beach Diet, we can see that the South Beach Diet advises those looking to lose weight to be aware of such foods to avoid on the South Beach Diet. The logic for these foods to avoid on the South Beach Diet holds that the fat are replaced with carbohydrates, and are therefore still fattening.

Frozen Options For South Beach Diet/ South Beach Diet And Frozen Food

Frozen Options For South Beach Diet/ South Beach Diet And Frozen Food by Wade Robins

South Beach diet has taken America by storm. Many are swearing by its ability to knock of those unwanted bulges and the knack of keeping cholesterol in control.

Followers of South Beach diet are asked to abstain from bad carbohydrates abundantly found in processed food and food products made from refined flour. Instead, they are asked to consume food containing good carbohydrates. Similarly, the dieters are asked to opt for mono saturated fats instead of saturated fats.

South Beach strongly disapproves of fast food like pizzas, burgers and other ready-to -eat foodstuffs made up of refined flour. However, many times people find it rather inconvenient to cook food that is as per the recommendation given by South Beach diet. This is especially true for those who are hard pressed for time.

However, there are brands that offer frozen food. Many might find the thought of frozen food and South Beach diet a little difficult to digest. But the pairing is possible, especially if you are developing the products in consultation with the doctor who formulated the diet.

Take for instance Kraft Foods. This giant in the food industry has brought a whole line of products targeted towards those South Beach diet followers. This includes frozen food products. Kraft Foods have developed these products in consultation with Dr. Arthur Agatston. Hence, you can lay to rest any doubts you may have over the suitability of these products. All the products are made from whole grains, vegetables and fruits approved by South Beach diet. Only olive and canola oil are used in preparation. In case of non--vegetarian products, only lean meat is used.

South Beach diet followers can look forward for three options when it comes to frozen food. In case you are interested in choosing entrees, the following options are available: 1) Mediterranean Style Chicken with Couscous 2) Garlic Herb Chicken with Green Beans Almondine 3) Savory Beef with Cheesy Broccoli 4) Beef & Broccoli with Asian Style Noodles 5) Savory Pork with Pecans & Green Beans, 6) Penne & Chicken in Roasted Red Pepper Sauce, 7) Cashew Chicken with Sugar Snap Peas 8) Caprese Style Chicken with Broccoli & Cauliflower

Kraft Foods' South Beach line of frozen products also includes frozen pizzas. Those who love pizza will find frozen pizzas as a healthy alternative to those served by ordinary restaurants and hotels. You can look forward to having: 1) Grilled Chicken & Vegetable 2) Deluxe 3) Pepperoni 4) Four Cheese.

Those interested in having quick meals or snacks in between can look forward to the refrigerated sandwich warps that are launched by Kraft Foods, under its line of food for South Beach diet followers.

The following varieties are available: 1) Southwestern Style Chicken 2) Grilled Chicken Caesar 3) Turkey & Bacon Club 4) Deli Ham & Turkey

So if you are interested in following the South Beach diet, but are daunted by the fact that there are no ready-to- eat stuff available, then worry not! For now, you have Kraft Foods, which has come out with a whole range of foodstuff, especially tailored to suit the needs of the South Beach diet followers.

Strawberry Granita - South Beach Diet Dessert

Strawberry Granita Recipe - South Beach Diet Dessert

South Beach Diet Recipe - South Beach Diet meal menu plan online - Free South Beach Diet Recipes - South Beach Diet Phase 2 (two), Phase 3 (three)
Prep Time: 5 min
Total Time: 5 min
Makes: 8 servings, 1/2 cup each

South Beach Diet food list - INGREDIENTS
1 tub CRYSTAL LIGHT Low Calorie Soft Drink Mix, any flavor
1-1/4 cups cold water
1 bag (20 oz.) frozen unsweetened strawberries

South Beach Diet cook book - DIRECTIONS

• Empty contents of soft drink mix tub into blender container.
• Add water and strawberries; cover. Blend until smooth.
• Serve immediately.

South Beach Diet Nutrition (per serving)
Calories 30 , Total fat 0 g , Saturated fat 0 g , South Beach Diet Nutrition , Cholesterol 0 mg , Sodium 0 mg , Carbohydrate 7 g , Dietary fiber 1 g , South Beach Diet Nutrition , Sugars 5 g , Protein 0 g , Vitamin A 0 %DV , Vitamin C 50 %DV , South Beach Diet Nutrition , Calcium 0 %DV , Iron 2 %DV

SOUTH BEACH DIET™ Tip
Two ingredients and water are all it takes to make this sweet and refreshing icy dessert.

Jazz It Up
Frozen fruit is much easier to blend than crushed ice. And, as a bonus, it adds nutritive value!

Orange Gelatin in a Cloud - South Beach Diet Dessert

Orange Gelatin in a Cloud Recipe - South Beach Diet Dessert

South Beach Diet Recipe - South Beach Diet meal menu plan online - Free South Beach Diet Recipes - South Beach Diet Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 3 hr 10 min
Makes: 8 servings

South Beach Diet food list - INGREDIENTS
2 cups boiling water
1 pkg. (8-serving size) or 2 pkg. (4-serving size each) JELL-O Brand Orange Flavor Sugar Free Low Calorie Gelatin
1 cup cold water
2 cups thawed COOL WHIP LITE Whipped Topping

South Beach Diet cook book - DIRECTIONS
Add boiling water to gelatin in medium bowl; stir at least 2 minutes until gelatin is completely dissolved. Stir in cold water. Pour into 13x9-inch pan. Refrigerate 3 hours or until firm. Cut gelatin into 1/2-inch cubes.

Spoon 1/4 cup of the whipped topping into each of 8 dessert dishes. Using back of spoon, spread whipped topping onto bottom and up side of each dish. Fill center of the whipped topping with gelatin cubes.

Serve immediately or refrigerate until ready to serve.

South Beach Diet Nutrition (per serving)
Calories 45
Total fat 2 g
Saturated fat 2 g
Cholesterol 0 mg
Sodium 80 mg
Carbohydrate 4 g
Dietary fiber 0 g
Sugars 3 g
Protein 2 g
Vitamin A 0 %DV
Vitamin C 0 %DV
Calcium 0 %DV
Iron 0 %DV

The SOUTH BEACH DIET Tip
Heavenly and delicious, serve this dessert any time you want something special.

Crustless Zesty Lemon Pie - South Beach Diet Dessert

Crustless Zesty Lemon Pie - South Beach Diet Dessert

South Beach Diet Recipe - South Beach Diet meal menu plan online - Free South Beach Diet Recipes - South Beach Diet Phase 1, 2, & 3 (one, two, and three)
Prep Time: 10 min
Total Time: 3 hr 10 min
Makes: 8 servings

South Beach Diet food list - INGREDIENTS
1 container (32 oz.) plain nonfat yogurt
2 pkg. (4-serving size each) JELL-O Brand Lemon Flavor Sugar Free Low Calorie Gelatin
1 tsp. finely grated lemon peel
1/2 tsp. ground ginger

South Beach Diet cook book - DIRECTIONS
Mix yogurt and dry gelatin in medium microwaveable bowl. Microwave on HIGH 2-1/2 min. or until gelatin is completely dissolved, stirring after 1-1/2 min. Stir in lemon peel and ginger.
Pour into 9-inch pie plate sprayed with cooking spray.
Refrigerate 3 hours or until set. Store leftover pie in refrigerator.

South Beach Diet Nutrition (per serving)
Calories 70
Total fat 0 g
Saturated fat 0 g
Cholesterol 5 mg
Sodium 140 mg
Carbohydrate 8 g
Dietary fiber 0 g
Sugars 8 g
Protein 8 g
Vitamin A 0 %DV
Vitamin C 2 %DV
Calcium 20 %DV
Iron 0 %DV

Jazz It Up
Serve with freshly brewed MAXWELL HOUSE Decaffeinated Coffee.

SOUTH BEACH DIET™ Tip
Share this zesty fat free lemon pie with family and friends.

Creamy Gelatin Layered Squares - South Beach Diet Dessert

Creamy Gelatin Layered Squares - South Beach Diet Dessert

South Beach Diet Recipe - South Beach Diet meal menu plan online - Free South Beach Diet Recipes - South Beach Diet Phase 1, 2, & 3 (one, two, and three)
Prep Time: 20 min
Total Time: 4 hr 20 min
Makes: 9 servings

South Beach Diet food list - INGREDIENTS
1-1/2 cups boiling water
1 pkg. (8-serving size) or 2 pkg. (4-serving size each) JELL-O Brand Lime Flavor Sugar Free Low Calorie Gelatin
ice cubes
1 cup cold water
1-1/2 cups thawed COOL WHIP LITE Whipped Topping, divided

South Beach Diet cook book - DIRECTIONS
Stir boiling water into gelatin in large bowl at least 2 minutes until completely dissolved. Add enough ice to cold water to measure 1-1/2 cups. Add to gelatin; stir until ice is completely melted. Refrigerate about 45 minutes or until gelatin is slightly thickened.

Remove 1-1/2 cups of the gelatin; set aside. Add 3/4 cup of the whipped topping to remaining gelatin; stir with wire whisk until well blended. Pour into 8-inch square dish. Refrigerate about 15 minutes until set but not firm. Carefully spoon reserved gelatin over creamy layer in dish.

Refrigerate 3 hours or until firm. Cut into 9 squares to serve. Top each serving with a dollop of the remaining whipped topping.

South Beach Diet Nutrition (per serving)
Calories 35
Total fat 1.5 g
Saturated fat 1.5 g
Cholesterol 0 mg
Sodium 55 mg
Carbohydrate 4 g
Dietary fiber 0 g
Sugars 2 g
Protein 1 g
Vitamin A 0 %DV
Vitamin C 0 %DV
Calcium 0 %DV
Iron 0 %DV

SOUTH BEACH DIET™ Tip
Everyone will love this creamy low-fat, low-calorie lime-flavored treat. You'll find yourself making it again and again.

Substitute
Prepare as directed, using any flavor JELL-O Brand Sugar Free Low Calorie Gelatin.

Peach Tea Sherbet - South Beach Diet Dessert

Peach Tea Sherbet - South Beach Diet Dessert

South Beach Diet Recipe - South Beach Diet meal menu plan online - Free South Beach Diet Recipes - South Beach Diet Phase 1 (one), 2 (two), & 3 (three)
Prep Time: 10 min
Total Time: 3 hr 10 min
Makes: 2 qt. or 16 servings, 1/2 cup each

South Beach Diet food list - INGREDIENTS
1 tub CRYSTAL LIGHT Peach Flavor Low Calorie Iced Tea Mix
3 cups fat-free milk
1 tub (8 oz.) COOL WHIP FREE Whipped Topping, thawed

South Beach Diet cook book - DIRECTIONS
Place drink mix in large nonmetal bowl. Add milk; stir until drink mix is completely dissolved. Add whipped topping; stir with wire whisk until well blended.

Spoon into 13x9-inch baking dish.

Freeze 3 hours or until firm. Remove from freezer about 20 min. before serving; let stand at room temperature to soften slightly.

South Beach Diet Nutrition (per serving)
Calories 40
Total fat 1 g
Saturated fat 1 g
Cholesterol 0 mg
Sodium 25 mg
Carbohydrate 7 g
Dietary fiber 0 g
Sugars 4 g
Protein 2 g
Vitamin A 2 %DV
Vitamin C 0 %DV
Calcium 4 %DV
Iron 0 %DV

Jazz It Up
Garnish with fresh mint leaves just before serving.

SOUTH BEACH DIET™ Tip
Treat yourself right by enjoying this low-fat sherbet at the end of a meal.

Frosty Lemon Ice - South Beach Diet Dessert

Frosty Lemon Ice - South Beach Diet Dessert

South Beach Diet Recipe - South Beach Diet meal menu plan online - Free South Beach Diet Recipe - South Beach Diet Phase 1, Phase 2, Phase 3
Prep Time: 20 min
Total Time: 3 hr 20 min
Makes: 6 servings

South Beach Diet - INGREDIENTS
1 cup boiling water
1 pkg. (4-serving size) JELL-O Brand Lemon Flavor Sugar Free Low Calorie Gelatin
1 cup chilled lemon lime-flavored seltzer
1/2 tsp. grated lemon peel
3 Tbsp. fresh lemon juice

South Beach Diet - DIRECTIONS
Stir boiling water into gelatin in medium bowl at least 2 minutes until completely dissolved. Stir in seltzer, lemon peel and juice. Pour into 9-inch square pan; cover.

Freeze 3 hours or until frozen. Let stand at room temperature 10 minutes.

Beat with electric mixer or blend in covered blender container on high speed until smooth. Spoon into dessert dishes. Store leftover ice in freezer.

South Beach Diet Nutrition (per serving)
Calories 10
Total fat 0 g
Saturated fat 0 g
Cholesterol 0 mg
Sodium 50 mg
Carbohydrate 1 g
Dietary fiber 0 g
Sugars 0 g
Protein 1 g
Vitamin A 0 %DV
Vitamin C 0 %DV
Calcium 0 %DV
Iron 0 %DV

SOUTH BEACH DIET™ Tip
No one will ever guess this lemony and refreshing dessert has 10 calories per serving.

Jazz It Up
Garnish with fresh lemon slices and mint sprigs.

White Chocolate Mousse with Fresh Raspberries - South Beach Diet Dessert

White Chocolate Mousse with Fresh Raspberries - South Beach Diet Dessert

South Beach Diet Recipe - South Beach Diet meal menu plan online - South Beach Diet Phase 2, Phase 3
Prep Time: 15 min
Total Time: 1 hr 15 min
Makes: 6 servings, 1/2 cup each

South Beach Diet food list - INGREDIENTS
2 cups cold fat-free milk
1 pkg. (4-serving size) JELL-O White Chocolate Flavor Fat Free Sugar Free Instant Reduced Calorie Pudding & Pie Filling
1/2 cup thawed COOL WHIP FREE Whipped Topping
1 cup fresh raspberries

South Beach Diet - DIRECTIONS
Add milk to dry pudding mix in medium bowl. Beat with wire whisk 2 min. or until well blended.

Add the whipped topping and raspberries; stir gently until well blended.

Refrigerate at least 1 hour before serving.

South Beach Diet Nutrition (per serving)
Calories 70
Total fat 0.5 g
Saturated fat 0 g
Cholesterol 0 mg
Sodium 250 mg
Carbohydrate 13 g
Dietary fiber 1 g
Sugars 5 g
Protein 3 g
Vitamin A 4 %DV
Vitamin C 8 %DV
Calcium 8 %DV
Iron 4 %DV

Special Extra
For a simple, yet elegant, presentation, spoon pudding mixture evenly into 6 wine glasses or other stemmed glasses before chilling.

The SOUTH BEACH DIET Tip
Impress your guests with this delicious low-fat dessert.

Creamy Italian Pudding - South Beach Diet Dessert

Creamy Italian Pudding - South Beach Diet Dessert

South Beach Diet Recipes

South Beach Diet meal menu plan online

Free South Beach Diet Recipe

South Beach Diet Phase 2, Phase 3
Prep Time: 15 min
Total Time: 2 hr 15 min
Makes: 8 servings, about 1/2 cup each

South Beach Diet Food List - INGREDIENTS
1 env. KNOX Unflavored Gelatine
1-1/2 cups fat-free half-and-half, divided
1/2 cup granulated sugar substitute
1/2 tsp. vanilla
1 container (15 oz.) POLLY-O Natural Part Skim Ricotta Cheese
4 tsp. sugar-free raspberry or strawberry jam or preserves

South Beach Diet - DIRECTIONS
Sprinkle gelatine over 1/2 cup of the cream in medium saucepan. Let stand 5 minutes to soften. Stir in remaining 1 cup cream, sugar substitute and vanilla. Cook on low heat until gelatine is completely dissolved, stirring frequently. Do not boil.

Pour cream mixture into blender or food processor container. Add ricotta cheese; cover. Blend until pureed. Pour evenly into 8 (6-oz.) custard cups or souffle dishes. Refrigerate 2 hours or until set.

Microwave jam in microwavable dish on HIGH 15 seconds. Spoon 1/2 tsp. of the jam over each dessert. Serve immediately.

South Beach Diet Nutrition (per serving)
Calories 110
Total fat 5 g
Saturated fat 3 g
Cholesterol 15 mg
Sodium 105 mg
Carbohydrate 9 g
Dietary fiber 0 g
Sugars 5 g
Protein 8 g
Vitamin A 6 %DV
Vitamin C 0 %DV
Calcium 25 %DV
Iron 0 %DV

SOUTH BEACH DIET™ Tip
This make-ahead pudding takes just 15 minutes to prepare and is delicious too.

Jazz It Up
Garnish with fresh mint sprigs just before serving.

White Chocolate Pudding with Strawberries - South Beach Diet Dessert

White Chocolate Pudding with Strawberries - South Beach Diet Dessert

South Beach Diet Recipes

South Beach Diet meal menu plan online

Free South Beach Diet Recipe

South Beach Diet Phase 2, Phase 3
Prep Time: 10 min
Total Time: 1 hr 15 min
Makes: 5 servings, 1/2 cup each

South Beach Diet Food List - INGREDIENTS
1 cup frozen strawberries
1 pkg. (4-serving size) JELL-O White Chocolate Flavor Fat Free Sugar Free Instant Reduced Calorie Pudding & Pie Filling
1-3/4 cups cold fat-free milk
1/2 cup thawed COOL WHIP FREE Whipped Topping
1 square BAKER'S Semi-Sweet Baking Chocolate

South Beach Diet Cook Book - DIRECTIONS
Add strawberries to blender container; cover. Blend on high speed until pureed. Remove 1/4 cup of the strawberry puree for later use. Add dry pudding mix and milk to remaining strawberry puree in blender container; cover. Blend on high speed until well blended. Pour into medium bowl; gently stir in whipped topping. Set aside.

Place unwrapped chocolate in small freezer-weight resealable plastic bag. Microwave on HIGH 30 sec. or until chocolate is completely melted when bag is squeezed. Using scissors, cut off tiny piece from 1 of the bottom corners of bag. Twist top of bag and gently squeeze bag to drizzle chocolate back and forth into each of 5 parfait glasses. Refrigerate 5 min. or until chocolate is set.
Spoon 1/2 cup of the pudding mixture into each prepared glass. Top each with about 2 tsp. of the reserved strawberry puree; swirl lightly with spoon. Cover and refrigerate at least 1 hour before serving.

South Beach Diet Nutrition (per serving)
Calories 100
Total fat 2.5 g
Saturated fat 1.5 g
Cholesterol 0 mg
Sodium 300 mg
Carbohydrate 18 g
Dietary fiber 1 g
Sugars 9 g
Protein 3 g
Vitamin A 4 %DV
Vitamin C 20 %DV
Calcium 10 %DV
Iron 6 %DV

SOUTH BEACH DIET Tip
This easy, yet elegant, low-fat dessert is perfect to serve for special occasions. As a bonus, the strawberries are an excellent source of vitamin C!

Mocha Frappe Recipe - South Beach Diet Snacks

South Beach Diet Snacks - Mocha Frappe Recipe

South Beach Diet Recipes
South Beach Diet Phase 1, Phase 2, Phase 3
Prep Time: 5 min
Total Time: 5 min
Makes: 3 servings, about 1 cup each

Free South Beach Diet Menu Online

South Beach Diet Food List - INGREDIENTS
3/4 cup brewed double-strength MAXWELL HOUSE Decaffeinated Coffee, Original, Columbian Supreme or French Roast, cooled
3 Tbsp. unsweetened cocoa powder
2 Tbsp. granular no calorie sweetener
1 cup fat-free milk
1 cup ice cubes

South Beach Diet Cookbook - DIRECTIONS

• Place coffee, cocoa and sweetener in blender container; cover. Blend on medium speed 30 seconds or until well blended.
• Add milk and ice; cover. Blend on high speed until smooth.

South Beach Diet Nutrition (per serving)
Calories 45
Total fat 1 g
Saturated fat 0.5 g
Cholesterol 0 mg
Sodium 40 mg
Carbohydrate 8 g
Dietary fiber 2 g
Sugars 4 g
Protein 4 g
Vitamin A 4 %DV
Vitamin C 0 %DV
Calcium 8 %DV
Iron 6 %DV

SOUTH BEACH DIET™ Tip
Enjoy this low-fat treat as a sweet ending to a meal.

Jazz It Up - South Beach Diet Tip
For a special treat, top each serving with 2 Tbsp. thawed COOL WHIP FREE Whipped Topping.

Jazz It Up - South Beach Diet Tip
For extra coffee flavor, prepare as directed substituting coffee cubes for the plain ice cubes. To prepare coffee ice cubes, pour additional cooled brewed MAXWELL HOUSE Decaffeinated Coffee into ice cube trays; freeze until solid. Store in freezer in resealable plastic bags or airtight container until ready to use.

Zippy Deviled Eggs Recipe - South Beach Diet Snacks

South Beach Diet Snacks - Zippy Deviled Eggs Recipe

South Beach Diet Recipes
South Beach Diet Phase 2, Phase 3
Prep Time: 10 min
Total Time: 40 min
Makes: 24 servings, 1 deviled egg each

Free South Beach Diet Recipe Food Online

INGREDIENTS - South Beach Diet food list
1/2 cup PHILADELPHIA Light Cream Cheese Spread
1 tsp. prepared horseradish
12 hard-cooked eggs, cooled, peeled and cut lengthwise in half
6 slices OSCAR MAYER Thin Sliced Smoked Ham, finely chopped
1/3 cup chopped green pepper
paprika (optional)

DIRECTIONS - South Beach Diet cookbook
Mix cream cheese spread, horseradish and 4 of the egg yolks until well blended. Cover and refrigerate remaining egg yolks for another use. Add ham and green pepper; mix well.
Spoon cream cheese mixture evenly into egg white halves. Sprinkle with paprika; cover lightly.
Refrigerate at least 30 minutes before serving.

South Beach Diet Nutrition (per serving)
Calories 50
Total fat 3.5 g
Saturated fat 1.5 g
Cholesterol 110 mg
Sodium 95 mg
Carbohydrate 1 g
Dietary fiber 0 g
Sugars 1 g
Protein 4 g
Vitamin A 4 %DV
Vitamin C 2 %DV
Calcium 0 %DV
Iron 0 %DV

SOUTH BEACH DIET™ Tip
Delight your guests and help them eat right with these savory appetizers.

Fun Idea
For a burst of color, use a combination of red, yellow and green bell peppers.

Creative Leftovers
Store leftover cooked egg yolks in tightly covered container in refrigerator up to 4 days. Cut into slices, or crumble and use as a garnish on salads or cooked vegetables.

Sun-Dried Tomato & Cheese Dip Recipe - South Beach Diet Snacks

South Beach Diet Snacks - Sun-Dried Tomato & Cheese Dip Recipe

South Beach Diet Recipes
South Beach Diet Phase 1, Phase 2, Phase 3
Prep Time: 10 min
Total Time: 2 hr 10 min
Makes: 16 servings, 2 Tbsp. each

Free South Beach Diet Recipe Food Online

INGREDIENTS - South Beach Diet food list
1 container (15 oz.) POLLY-O Natural Part Skim Ricotta Cheese
1/2 cup KRAFT 100% Grated Parmesan Cheese
2 Tbsp. chopped sun-dried tomatoes, drained
1 Tbsp. balsamic vinegar
1/2 tsp. salt
2 Tbsp. sliced green onions

DIRECTIONS - South Beach Diet cookbook
Place all ingredients except onions in food processor container; cover. Process until well blended. Transfer to serving bowl.
Stir in green onions; cover.
Refrigerate at least 2 hours. Garnish with additional sliced green onions, if desired.

South Beach Diet Nutrition (per serving)
Calories 60
Total fat 3.5 g
Saturated fat 2.5 g
Cholesterol 10 mg
Sodium 170 mg
Carbohydrate 1 g
Dietary fiber 0 g
Sugars 1 g
Protein 5 g
Vitamin A 2 %DV
Vitamin C 0 %DV
Calcium 15 %DV
Iron 0 %DV

SOUTH BEACH DIET™ Tip
This make-ahead dip is a true crowd-pleaser. Any leftover dip can be used as a spread on lettuce wrap "sandwiches."

Jazz It Up
Serve with vegetable dippers or, for an elegant twist, spoon a serving onto your favorite vegetables.

Iced Vanilla Chai Coffee - South Beach Diet Snacks

South Beach Diet Snacks - Iced Vanilla Chai Coffee

South Beach Diet Recipes

South Beach Diet Phase 1, Phase 2, Phase 3
Prep Time: 10 min
Total Time: 10 min
Makes: 4 servings, 1 cup each

Free South Beach Diet Recipe Food Online

INGREDIENTS - South Beach Diet food list
4 tsp. MAXWELL HOUSE Naturally Decaffeinated Instant Coffee
3 Tbsp. granular no calorie sweetener
1 tsp. vanilla
1/2 tsp. ground cinnamon
1/8 tsp. ground allspice
1/4 cup warm water
2 cups fat-free milk
1-1/2 cups ice cubes

DIRECTIONS - South Beach Diet cookbook
Place coffee, sweetener, vanilla, cinnamon and allspice in pitcher. Add water; stir until coffee granules are completely dissolved.
Stir in milk and ice cubes; pour into 4 tall glasses.
Serve immediately.

South Beach Diet Nutrition (per serving)
Calories 50
Total fat 0 g
Saturated fat 0 g
Cholesterol 5 mg
Sodium 55 mg
Carbohydrate 8 g
Dietary fiber 0 g
Sugars 5 g
Protein 4 g
Vitamin A 6 %DV
Vitamin C 0 %DV
Calcium 10 %DV
Iron 4 %DV

The SOUTH BEACH DIET Tip
Enjoy this fat free spiced beverage as a special treat.
Great Substitute - South Beach Diet Tip

Prepare as directed, substituting ground cardamon for the allspice.

Great Substitute - South Beach Diet Tip
Prepare as directed, using SANKA Brand 97% Caffeine Free Instant Coffee.

Special Extra - South Beach Diet Tip
Substitute coffee cubes for the ice cubes. To make the coffee cubes, pour cooled prepared MAXWELL HOUSE or SANKA Instant Decaffeinated Coffee into ice cube trays; freeze until solid. Store in resealable plastic bags or airtight container in freezer until ready to use. Add to your favorite iced coffee beverages to keep them cold without diluting the flavor.

Fruity Sangria Punch - South Beach Diet Snacks

South Beach Diet Snacks - Fruity Sangria Punch

South Beach Diet Recipes

South Beach Diet Phase 2, Phase 3
Prep Time: 5 min
Total Time: 5 min
Makes: 6 servings, 1 cup each

Free South Beach Diet Recipe Food Online

INGREDIENTS - South Beach Diet food list
1 tub CRYSTAL LIGHT Raspberry Ice Flavor Low Calorie Soft Drink Mix
2 cups cold water
1 qt. (4 cups) diet ginger ale, chilled
1 medium orange, thinly sliced
1 medium apple, thinly sliced
1 cup sliced seedless grapes

DIRECTIONS - South Beach Diet cookbook
Place drink mix and water in large plastic or glass pitcher; stir until soft drink mix is completely dissolved. Refrigerate until ready to serve.
Stir in ginger ale and top with fruit just before serving.

South Beach Diet Nutrition (per serving)
Calories 45
Total fat 0 g
Saturated fat 0 g
Cholesterol 0 mg
Sodium 20 mg
Carbohydrate 11 g
Dietary fiber 1 g
Sugars 9 g
Protein 1 g
Vitamin A 0 %DV
Vitamin C 25 %DV
Calcium 2 %DV
Iron 0 %DV

The SOUTH BEACH DIET Tip
Serve this fat free beverage at your next party as a better-for-you alternative to a traditional punch.

Fat Free 7-Layer Mexican Dip - South Beach Diet Snacks

South Beach Diet Snacks - Fat Free 7-Layer Mexican Dip

South Beach Diet Recipes

South Beach Diet Phase 2, Phase 3
Prep Time: 10 min
Total Time: 3 hr 10 min
Makes: 38 servings, 2 Tbsp. each

Free South Beach Diet Recipe Food Online

INGREDIENTS - South Beach Diet food list
1 pkg. (8 oz.) PHILADELPHIA Fat Free Cream Cheese, softened
1 Tbsp. TACO BELL® HOME ORIGINALS® Taco Seasoning Mix
1 cup TACO BELL® HOME ORIGINALS® Thick 'N Chunky Salsa
1 cup canned black beans, drained, rinsed
1 cup shredded lettuce
1 cup KRAFT FREE Shredded Non-Fat Cheddar Cheese
1/2 cup chopped green onions
2 Tbsp. sliced pitted ripe olives

DIRECTIONS - South Beach Diet cookbook
Beat cream cheese with electric mixer on medium speed until creamy. Blend in seasoning mix. Spread onto bottom of 9-inch pie plate or quiche dish.
Top with layers of the remaining ingredients; cover. Refrigerate several hours or until chilled.
Serve with cut-up fresh vegetables.

South Beach Diet Nutrition (per serving)
Calories 20
Total fat 0 g
Saturated fat 0 g
Cholesterol 0 mg
Sodium 150 mg
Carbohydrate 2 g
Dietary fiber 1 g
Sugars 1 g
Protein 2 g
Vitamin A 4 %DV
Vitamin C 0 %DV
Calcium 4 %DV
Iron 2 %DV

SOUTH BEACH DIET™ Tip
This dip is great to eat at any time.

Jazz It Up
Garnish with chopped fresh cilantro.

Chunky Garden Vegetable Dip - South Beach Diet Snacks

Chunky Garden Vegetable Dip - South Beach Diet Snacks

South Beach Diet Recipes

South Beach Diet Phase 2 & 3
Prep Time: 15 min
Total Time: 3 hr 15 min
Makes: 12 servings, 2 Tbsp. each

Free South Beach Diet Recipes Food Online

INGREDIENTS - South Beach Diet food list
1 container (8 oz.) PHILADELPHIA Light Cream Cheese Spread
1 cup finely chopped fresh spinach leaves
1/2 cup chopped seeded peeled cucumber
1/2 cup finely chopped fresh parsley
1/4 cup green onion slices
1/2 tsp. lemon juice
1/4 tsp. salt
1/4 tsp. dried tarragon leaves, crushed
3 drops hot pepper sauce

DIRECTIONS - South Beach Diet cookbook
Mix all ingredients until well blended; cover.
Refrigerate several hours or until chilled.
Serve with assorted cut-up fresh vegetables.

South Beach Diet Nutrition (per serving)
Calories 45
Total fat 3 g
Saturated fat 2 g
Cholesterol 10 mg
Sodium 150 mg
Carbohydrate 2 g
Dietary fiber 0 g
Sugars 1 g
Protein 2 g
Vitamin A 15 %DV
Vitamin C 8 %DV
Calcium 4 %DV
Iron 0 %DV

The SOUTH BEACH DIET Tip
Eat right and enjoy your vegetables with the help of this creamy dip.

Great Substitute
Substitute dried basil leaves for the tarragon leaves.

Beef Skewers with Peanut Dipping Sauce - South Beach Diet Snacks

Beef Skewers with Peanut Dipping Sauce - South Beach Diet Snacks

South Beach Diet Recipes

South Beach Diet Phase 1, 2, & 3
Prep Time: 15 min
Total Time: 1 hr 21 min
Makes: 12 servings, 2 skewers and 1 Tbsp. sauce each

Free South Beach Diet Recipes Food online

INGREDIENTS - South Beach Diet food list
3/4 lb. beef top round steak, cut across the grain into 24 thin strips
1/2 cup SOUTH BEACH DIET™ Italian Dressing, divided
1/2 cup PLANTERS Dry Roasted Peanuts
3 Tbsp. water
1 Tbsp. lime juice
1 Tbsp. soy sauce
pinch of ground red pepper (cayenne)
8 small mushrooms
1/2 of a small red pepper, cut into 8 (2-inch) pieces
8 green onion pieces (2 inch)

DIRECTIONS - South Beach Diet cook book
Place steak strips in small resealable plastic bag. Add 1/4 cup of the dressing; seal bag. Refrigerate at least 1 hour to marinate. Meanwhile, place remaining 1/4 cup dressing, the peanuts, water, lime juice, soy sauce and ground red pepper in blender container; cover. Blend until smooth. Pour into bowl; cover. Refrigerate until ready to use.

Preheat grill to medium heat. Remove steak strips from marinade; discard marinade. Thread steak strips, mushrooms, peppers and green onions onto 24 wooden skewers. (You should have 1 steak strip and 1 vegetable piece on each skewer.)

Grill skewers 5 to 6 min. or until steak is cooked through, turning occasionally. Serve warm with the dipping sauce.

South Beach Diet Nutrition (per serving)
Calories 80
Total fat 5 g
Saturated fat 1 g
Cholesterol 15 mg
Sodium 180 mg
Carbohydrate 3 g
Dietary fiber 1 g
Sugars 1 g
Protein 7 g
Vitamin A 4 %DV
Vitamin C 6 %DV
Calcium 0 %DV
Iron 4 %DV

SOUTH BEACH DIET™ Tip
Start your party off with these fun-to-dip appetizers that can help your guests eat right!

Make it Easy
To more easily cut the beef into thin strips, freeze the steak for 20 to 30 min. or until slightly firm, then cut into strips as directed.

Great Substitute
Prepare as directed, substituting 3/4 lb. boneless skinless chicken breasts, cut into 24 strips, for the steak strips.

Special Extra
Experiment with the many varieties of mushrooms that are now available in your supermarket. Shiitake mushrooms add a nice touch to these beef skewers. Just be sure to remove the tough stems before using.

Cheddar Cheese Kabob - South Beach Diet Snacks

Cheddar Cheese Kabob - South Beach Diet Snacks

South Beach Diet Recipes
South Beach Diet Phase 1, 2, & 3
Prep Time: 5 min
Total Time: 5 min
Makes: 1 serving

Free South Beach Diet Recipes Online

INGREDIENTS - South Beach Diet food list

1 oz. CRACKER BARREL 2% Milk Reduced Fat Sharp Cheddar Cheese
2 cherry tomatoes
1 small wedge green pepper

DIRECTIONS - South Beach Diet cook book

Cut 2 (1/4-inch-thick) slices from block of CRACKER BARREL 2% Milk Reduced Fat Sharp Cheddar Cheese, then cut each slice diagonally in half to make 4 triangles.

Insert cheese pieces on small bamboo skewer alternately with 2 cherry or grape tomatoes and 1 small green pepper chunk.

South Beach Diet Nutrition (per serving)
Calories 90
Total fat 6 g
Saturated fat 4 g
Cholesterol 20 mg
Sodium 240 mg
Carbohydrate 2 g
Dietary fiber 1 g
Sugars 1 g
Protein 8 g
Vitamin A 15 %DV
Vitamin C 15 %DV
Calcium 20 %DV
Iron 0 %DV

The SOUTH BEACH DIET Tip
This easy-to-make kabob can be served as a snack or simple and elegant appetizer.

Storage Know-How
Re-wrap cheese in fresh plastic wrap each time you use it. Store in airtight container or freezer-weight plastic bag in the refrigerator or freezer.

Tangy Green Beans Amandine Recipe - South Beach Diet Dinner

Tangy Green Beans Amandine Recipe - South Beach Diet Dinner

Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 1, 2, & 3
Prep Time: 5 min
Total Time: 13 min
Makes: 4 servings

INGREDIENTS - South Beach Diet food list

1 lb. fresh or frozen whole green beans
1 Tbsp. olive oil
2 Tbsp. lemon juice
2 Tbsp. GREY POUPON Dijon Mustard
1/4 tsp. dill weed
2 Tbsp. sliced almonds, toasted

DIRECTIONS - South Beach Diet cook book

Cook and stir beans in hot oil in large skillet on medium-high heat just until crisp-tender.
Add lemon juice, mustard and dill; toss to coat. Cook until heated through, stirring frequently.
Sprinkle with almonds.

South Beach Diet Nutrition (per serving)
Calories 100
Total fat 6 g
Saturated fat 0.5 g
Cholesterol 0 mg
Sodium 190 mg
Carbohydrate 10 g
Dietary fiber 5 g
Sugars 3 g
Protein 3 g
Vitamin A 15 %DV
Vitamin C 15 %DV
Calcium 6 %DV
Iron 8 %DV

SOUTH BEACH DIET™ Tip
Eat well with this classic vegetable side dish. The Dijon mustard makes it tastefully unique!

Jazz It Up
For stronger dill flavor, increase dill weed to 1/2 tsp.

How to Toast Nuts
Preheat oven to 350°F. Spread nuts in single layer on baking sheet. Bake 5 to 7 minutes or until lightly toasted.

Salmon with Tomatoes, Spinach & Mushrooms Recipe - South Beach Diet Dinner

Salmon with Tomatoes, Spinach & Mushrooms Recipe - South Beach Diet Dinner

Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 35 min
Makes: 4 servings

INGREDIENTS - South Beach Diet food list

4 salmon fillets (4 oz. each)
2 cups chopped fresh spinach
1 cup sliced mushrooms
1 medium tomato, chopped
1/3 cup SOUTH BEACH DIET™ Italian Dressing

DIRECTIONS - South Beach Diet cook book

Preheat oven to 375°F. Place salmon fillets, skin-sides down, in 13x9-inch baking dish sprayed with cooking spray.
Mix remaining ingredients until well blended; spoon evenly over salmon.
Bake 20 to 25 min. or until salmon flakes easily when tested with fork.

South Beach Diet Nutrition (per serving)
Calories 180
Total fat 7 g
Saturated fat 1 g
Cholesterol 60 mg
Sodium 290 mg
Carbohydrate 4 g
Dietary fiber 1 g
Sugars 3 g
Protein 24 g
Vitamin A 40 %DV
Vitamin C 8 %DV
Calcium 4 %DV
Iron 8 %DV

SOUTH BEACH DIET™ Tip
Looking for ways to add more fish to your diet? Try this easy-to-make recipe that's rich in vitamin A from the spinach.

Substitute
Substitute red snapper or orange roughy fillets for the salmon fillets.

Grilled Chicken with Orange-Mango Salsa Recipe - South Beach Diet Dinner

Grilled Chicken with Orange-Mango Salsa Recipe - South Beach Diet Dinner

Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 2 & 3
Prep Time: 20 min
Total Time: 36 min
Makes: 4 servings, one chicken breast and about 1/2 cup salsa each

INGREDIENTS - South Beach Diet food list

1/4 cup SOUTH BEACH DIET™ Balsamic Dressing, divided
4 small boneless skinless chicken breast halves (1 lb.)
1 medium navel orange, peeled, chopped
1 medium mango, peeled, chopped
2 Tbsp. slivered red onions
2 Tbsp. chopped cilantro
1 tsp. chopped seeded jalapeño peppers

DIRECTIONS - South Beach Diet cook book

Preheat grill to medium-high heat. Pour 3 Tbsp. of the dressing over chicken in large resealable plastic bag; seal bag. Refrigerate while preparing the salsa.

Combine oranges, mangoes, onions, cilantro, peppers and remaining 1 Tbsp. dressing. Let stand at room temperature until ready to serve.

Remove chicken from dressing; discard bag and dressing. Grill chicken 6 to 8 min. on each side or until cooked through (170°F). Serve with the prepared salsa.

South Beach Diet Nutrition (per serving)
Calories 200
Total fat 4 g
Saturated fat 1 g
Cholesterol 65 mg
Sodium 180 mg
Carbohydrate 15 g
Dietary fiber 2 g
Sugars 12 g
Protein 25 g
Vitamin A 10 %DV
Vitamin C 60 %DV
Calcium 4 %DV
Iron 6 %DV

SOUTH BEACH DIET™ Tip
Looking for a new way to enjoy chicken? This flavorful grilled chicken and fruity salsa is not only delicious but it can also help you eat right.

Keeping It Safe
Always cook chicken until well done, not medium or rare. If using a meat thermometer, the internal temperature should register at least 170ºF when the thermometer is inserted into the thickest part of the breast. When the chicken is completely cooked, the juices should run clear.

Keeping It Safe
Remember to always discard any marinade used with raw meat.

Easy Ratatouille Recipe - South Beach Diet Dinner

Easy Ratatouille Recipe - South Beach Diet Dinner

Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 38 min
Makes: 8 servings, about 1 cup each

INGREDIENTS - South Beach Diet food list

1 large eggplant, cut into bite-size pieces
1 medium red pepper, cut into 1/2-inch-wide strips, then cut crosswise in half
1 medium onion, cut into 1/2-inch-thick slices
1 medium zucchini, cut into 1/2-inch-thick slices
1/4 cup SOUTH BEACH DIET™ Italian Dressing
1 can (14.5 oz.) low-sodium diced tomatoes, undrained
1/2 cup KRAFT 2% Milk Shredded Reduced Fat Mozzarella Cheese
2 Tbsp. KRAFT 100% Grated Parmesan Cheese

DIRECTIONS - South Beach Diet cook book

Mix eggplant, peppers, onions, zucchini and dressing in large skillet; cook and stir on medium-high heat 6 to 8 min. or until vegetables are crisp-tender and lightly browned.

Add tomatoes; cook 15 min., stirring occasionally.

Top with cheeses; cover. Cook an additional 5 min. or until mozzarella cheese is melted.

South Beach Diet Nutrition (per serving)
Calories 80
Total fat 3 g
Saturated fat 1 g
Cholesterol 5 mg
Sodium 170 mg
Carbohydrate 10 g
Dietary fiber 4 g
Sugars 6 g
Protein 4 g
Vitamin A 15 %DV
Vitamin C 35 %DV
Calcium 15 %DV
Iron 4 %DV

SOUTH BEACH DIET™ Tip
What a great combination of colors and flavors! This classic French dish is not only high in vitamin C from the combination of red peppers and tomatoes, but also a breeze to make on the stovetop.

Best of Season
When buying eggplant, look for one that is firm to the touch.

Caramelized Onion Topped Steaks with Creamy Horseradish Sauce Recipe - South Beach Diet Dinner

Caramelized Onion Topped Steaks with Creamy Horseradish Sauce Recipe - South Beach Diet Dinner

Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 2 & 3
Prep Time: 5 min
Total Time: 20 min
Makes: 4 servings

INGREDIENTS - South Beach Diet food list

1 small onion, thinly sliced (about 3/4 cup)
1/4 cup SOUTH BEACH DIET™ Italian Dressing
4 beef tenderloin steaks (4 oz. each)
1/4 cup BREAKSTONE'S FREE or KNUDSEN FREE Fat Free Sour Cream
1 Tbsp. horseradish

DIRECTIONS - South Beach Diet cook book

Cook onions in dressing in large skillet on medium heat until tender, stirring occasionally. Push onions to one side of skillet.

Add steaks to other side of skillet; cook 5 min. on each side for medium doneness (160°F).

Meanwhile, combine sour cream and horseradish. Place steaks on serving plates; top with the onions. Serve with the horseradish sauce.

South Beach Diet Nutrition (per serving)

Calories 190
Total fat 9 g
Saturated fat 3 g
Cholesterol 55 mg
Sodium 240 mg
Carbohydrate 6 g
Dietary fiber 1 g
Sugars 4 g
Protein 19 g
Vitamin A 4 %DV
Vitamin C 2 %DV
Calcium 4 %DV
Iron 15 %DV

SOUTH BEACH DIET™ Tip
The horseradish sauce served with this tender steak is made with fat free sour cream to help you eat right.

Asian Coleslaw Recipe - South Beach Diet Dinner

Asian Coleslaw Recipe - South Beach Diet Dinner

Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 3 hr 10 min
Makes: 12 servings, 1/2 cup each

INGREDIENTS - South Beach Diet food list

1/3 cup SOUTH BEACH DIET™ Ranch Dressing
1/4 cup no-sugar-added peanut butter (0g trans fat)
1 Tbsp. lite soy sauce
1 bag (16 oz.) coleslaw blend
1 Tbsp. chopped PLANTERS Dry Roasted Unsalted Peanuts

DIRECTIONS - South Beach Diet cook book
Mix dressing, peanut butter and soy sauce in large bowl with wire whisk until well blended.

Add coleslaw blend; toss to coat. Cover.

Refrigerate several hours or until chilled. Top with peanuts just before serving.

South Beach Diet Nutrition (per serving)
Calories 60
Total fat 4.5 g
Saturated fat 0.5 g
Cholesterol 0 mg
Sodium 160 mg
Carbohydrate 4 g
Dietary fiber 1 g
Sugars 2 g
Protein 2 g
Vitamin A 20 %DV
Vitamin C 20 %DV
Calcium 0 %DV
Iron 0 %DV

SOUTH BEACH DIET™ Tip
Each flavorful serving of this Asian-inspired coleslaw is high in vitamin C and a good source of vitamin A.

Feta and Vegetable Grill Recipe - South Beach Diet Dinner

Feta and Vegetable Grill Recipe - South Beach Diet Dinner

Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 1, 2, & 3
Prep Time: 15 min
Total Time: 33 min
Makes: 6 servings

INGREDIENTS - South Beach Diet food list

1 medium zucchini, cut into 1/2-inch-thick slices (about 2 cups)
1 medium tomato, cut into wedges
1 small green pepper, cut into strips (about 1 cup)
1 small onion, cut into 1/4-inch-thick slices, separated into rings
1 pkg. (3.5 oz.) ATHENOS Crumbled Reduced Fat Feta Cheese
1 Tbsp. chopped fresh oregano or 1 tsp. dried oregano
1 Tbsp. olive oil

DIRECTIONS - South Beach Diet cook book

Preheat grill to medium heat. Mix all ingredients; place on 28x18-inch sheet of heavy-duty foil. Bring long sides of foil together; fold over several times to seal. Tightly fold up ends to form packet, leaving room for air to circulate in packet.

Grill 18 minutes or until vegetables are crisp-tender, turning packet over after 10 minutes.

South Beach Diet Nutrition (per serving)
Calories 70
Total fat 4.5 g
Saturated fat 1.5 g
Cholesterol 5 mg
Sodium 230 mg
Carbohydrate 5 g
Dietary fiber 2 g
Sugars 2 g
Protein 4 g
Vitamin A 10 %DV
Vitamin C 20 %DV
Calcium 6 %DV
Iron 2 %DV

The SOUTH BEACH DIET Tip
What could be easier than foil-wrapped vegetables topped with feta and cooked on the grill? This recipe tastes great and is perfect for all occasions!

Use Your Stove
Cook and stir zucchini, pepper and onion in hot oil in large nonstick skillet on medium-high heat until vegetables are crisp-tender. Stir in tomato; cook 1 minute. Add feta cheese; mix lightly. Serve immediately.

Grilled Salmon with Artichoke Salsa Recipe - South Beach Diet Dinner

Grilled Salmon with Artichoke Salsa Recipe - South Beach Diet Dinner

Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 1, 2, & 3
Prep Time: 15 min
Total Time: 25 min
Makes: 4 servings

INGREDIENTS : South Beach Diet food list

3 Tbsp. SOUTH BEACH DIET™ Balsamic Dressing
1 Tbsp. lemon juice
4 salmon fillets (4 oz. each)
1/2 cup chopped fresh parsley
1/3 cup chopped plum tomatoes
1/4 cup chopped, drained marinated artichoke hearts
1/4 cup ATHENOS Crumbled Reduced Fat Feta Cheese
2 Tbsp. coarsely chopped pitted ripe olives

DIRECTIONS : South Beach Diet cook book

Preheat grill to medium heat. Mix dressing and lemon juice. Pour half of the dressing mixture over salmon in large resealable plastic bag. Seal bag; refrigerate while preparing the salsa.

Combine remaining dressing mixture, the parsley, tomatoes, artichokes, cheese and olives. Let stand at room temperature until ready to serve.

Remove salmon from the dressing mixture; discard bag and dressing mixture. Grill salmon 5 min. on each side or until salmon flakes easily with fork. Serve with the salsa.

South Beach Diet Nutrition (per serving)

Calories 210
Total fat 10 g
Saturated fat 2.5 g
Cholesterol 60 mg
Sodium 340 mg
Carbohydrate 4 g
Dietary fiber 1 g
Sugars 2 g
Protein 24 g
Vitamin A 20 %DV
Vitamin C 25 %DV
Calcium 4 %DV
Iron 6 %DV

SOUTH BEACH DIET™ Tip
Incorporate more fish into your diet with this tasty entree.

How to Select Fresh Fish
When purchasing fresh fish fillets and steaks, make sure that they have a firm texture, moist appearance and fresh odor. (They should not smell fishy.) Store in the coldest part of the refrigerator up to 2 days before using.

Make Ahead
Salsa can be prepared ahead. Store salsa and remaining dressing mixture in separate tightly covered containers in the refrigerator several hours or overnight. Pour dressing mixture over salmon 15 min. before grilling; let stand to marinate. Grill salmon and serve with the salsa as directed.

Spicy Grilled Fish and Peppers Recipe - South Beach Diet Dinner

Spicy Grilled Fish and Peppers Recipe

South Beach Diet Dinner - Free South Beach Diet Recipes - South Beach Diet meal menu plan online - SBD food

South Beach Diet Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 34 min
Makes: 6 servings

INGREDIENTS : South Beach Diet food list

1 cup SOUTH BEACH DIET™ Italian Dressing
1 tsp. crushed red pepper
1-1/2 lb. firm whitefish fillets, such as grouper, halibut or tilapia
2 each: medium red and green bell peppers, seeded, each cut into 6 pieces
2 Tbsp. KRAFT 100% Grated Parmesan Cheese
2 Tbsp. finely chopped cilantro

DIRECTIONS : South Beach Diet cook book

Preheat grill to medium-high heat. Mix dressing and crushed red pepper. Pour half of the dressing mixture over fish in resealable plastic bag; pour remaining dressing mixture over peppers in separate resealable plastic bag. Seal bags. Turn bags over several times to evenly coat fish and bell peppers with the dressing mixture. Refrigerate 15 min. to marinate.

Remove fish from marinade; discard marinade. Remove peppers from marinade, reserving marinade. Place peppers on grill. Top with fish; cover grill with lid.

Grill 4 min.; carefully turn fish over. Brush with the reserved marinade from peppers. Grill, covered, an additional 2 min. or until fish flakes easily with fork. Place fish and peppers on serving plate; let stand 3 min. Sprinkle with the cheese and cilantro.

South Beach Diet Nutrition (per serving)
Calories 160
Total fat 4 g
Saturated fat 1 g
Cholesterol 45 mg
Sodium 230 mg
Carbohydrate 6 g
Dietary fiber 2 g
Sugars 3 g
Protein 24 g
Vitamin A 35 %DV
Vitamin C 90 %DV
Calcium 6 %DV
Iron 8 %DV

Preheating the Grill - South Beach Diet Tip
When cooking on charcoal grills, allow 30 to 40 min. for the lit coals to heat up before cooking. The coals are ready when covered with a fine gray ash. If the fire is too hot, use tongs to spread out the coals or for a hotter fire push the coals closer together. When cooking on gas grills, preheat the grill for about 10 min. on high heat before using. Then, adjust the heat as directed in recipe.

Cooking Know-How - South Beach Diet Tip
Fish is done when it looks opaque and just begins to flake easily with a fork. Undercooked fish looks translucent and overcooked fish looks dry and falls apart.

SOUTH BEACH DIET™ Tip
This delicious fish and pepper recipe is so easy to prepare. Marinating the fish and peppers in plastic bags makes cleanup a breeze.

South Beach Diet - Ready To Be A Loser?

South Beach Diet - Ready To Be A Loser? by Ken Snoddy

The south beach diet (SBD) is a way that many people are shedding the pounds. Miami cardiologic Arthur Agatston started this south beach diet. It got its name when it became a very popular diet in South Florida. This diet is unique from many diets because it evolves. Instead of simply having a south beach diet list that remains the same throughout the course of the diet, your requirements change in stages.

When you first start the south beach diet (SBD), it is much like every other diet. You cut out all those things in your diet that most people live for. Sweets, breads, carbohydrates, alcohol, and even fruits are forbidden. Unlike most diets, however, this phase is only supposed to last for two weeks. This is why it is usually seen as healthier than a no-carbohydrate diet. While no carbohydrates will certainly make most people lose weight, it isn't healthy for the long run. You need these for energy and a healthy body.

After two weeks of torture with a south beach diet, you are allowed to have your forbidden foods back, but not in the same way as before. The hope is, that as you go through this diet plan, you will learn what foods are truly good for you. There are some fats and carbohydrates and even sweets that your body should have. A healthy body is well balance. The challenge is to find that balance.

When you add your foods back into your south beach diet, you are supposed to do this step in a slow and healthy way. When you get through adding all of your loved foods back into your diet, hopefully you will have learned how to eat normal size portions. Many people eat otherwise healthy foods, but in too large of portions.

You will also have learned how to balance your south beach diet so that you take in everything you need without overdoing anything. Advocates of the south beach diet conclude that you don't go without anything your body needs. You only get rid of those things such as carbohydrates and fats that are bad for you. The fats and carbs that are deemed good will stay in your long-term south beach diet.

The south beach diet is supposed to become a lifelong way of eating after you make the steps to eat this way. And if it gives you the body image that you are seeking, who would really quit it? And on top of a positive body image, your doctor will also be proud of you for adopting a healthier lifestyle.

South beach diet or another fad diet?

South beach diet or another fad diet? by Rajesh Shetty.

I have thoroughly researched this diet and am giving you every detail of south beach diet (SBD) for information.

South beach diet book is founded on the premise that switching to good carbs stops insulin resistance and curbs appetite which leads to weight loss. Also, good fats protect the heart and prevent hunger.

But this is hardly true as you will learn after reading this article.

South beach diet book (SBD Book) offers a simplistic solution to weight loss. All you need to do is eat good carbs like whole grains, vegetables and beans instead of eating bad carbs like sugar white breads and potatoes.

South beach diet says, fast sugars are worst for dieters and slow sugars are good.

And how are these foods classified as fast or slow? The Glycemic Index.

According to south beach diet, the SBD food having a high Glycemic Index causes the blood sugar to spike (go up) immedietly after having the meal,whereas the food with a lower GI does not drastically shoot up the blood sugar levels.

But this theory is only partially true. Yes, the foods with high GI are good for diabetics in helping them to keep their blood sugar levels in check, but contrary to popular belief, the glycemic index of a certain food is not the same.i.e. it depends on how the food is processed, stored, ripened and cooked.

Further, south beach diet is formulated on the premise that good carbs like whole grains have a low glycemic index and bad carbs like sugars, white flour and refined grains have a higher GI.

BUT THE TRUTH IS....

Bread is high GI whether whole wheat or white because it is made from finely ground flour.

Pasta is low GI, whether whole or white(thin languine has a high GI as compared to the thick one)

"Instant white" rice is low GI whereas "Uncle bens converted white" rice is high GI.

Take the case of sugars...Glucose is high GI, Sucrose is medium GI and fructose is low GI

This illustrates that recommending foods based on GI is confusing as well as misleading. On top of it all, there is no research to support the claim that the rise in blood sugar by eating high GI foods leads to high blood insulin levels, and that this leads people to overeat.

To summarise...there is no evidence to suggest that eating low GI foods leads to weight loss.

Now lets have a look at the south beach diet menu.

South beach diet book claims that you won't feel hungry while on this diet. This is impossible considering the fact that some of the menus average only 1200 calories, which is too low not to feel hungry.

The diet encourages you to eat seafood, chicken breast, lean meat, vegetables,whole grains, some fruits, beans, low fat cheese, nuts, oils and whole grains. fatty meats, high fat cheese, refined grains, sweets, juice and potatoes.

The choice of foods in this SBD diet plan are somewhat healthy compared to other leading diet plans like ATKINS but restricting the consumption of carrots, bananas, pineapple and watermelon is the worst part of south beach diet.

The meal plan consists of three phases :

Phase 1 of south beach diet :

You are allowed to eat normal size helpings of chicken, meat, turkey, fish and shellfish, vegetables, eggs, cheese and nuts. You can have three meals per day. Desserts, coffee and tea are also allowed.

But for the first 14 days you are not allowed to eat bread,rice,potatoes,pasta or baked goods and even fruits!

Phase 2 of south beach diet :

You can slowly begin to reintroduce carbs into your diet again. The diet advices you to take all the forbidden foods in phase 1 like bread, pasta, fruits etc. in moderate quantities but at the same time not as much as you were having before.

Phase 3 of south beach diet:

This part is the most relaxed. Dr.Agastson says that you can now forget that you are on a diet. He says that now onwards it is just a healthy lifestyle you are used to, and going to adhere for the rest of your life.

All in all, south beach diet is one more money spinning fad diet for the creator of this weight loss program and a phsychological prop(support) for people who are allways hopping from one diet to the other in search of a hollywood like sexy body.

The initial weight loss caused by this diet is on account of calorie restriction and not because of low Glycemic Index or an invisible switch as Dr. Agastson's marketing language wants you to believe.

Your health could be 100 times better without south beach diet weight loss program,if you choose healthy foods like green vegetables,whole grains,fiber rich foods and vegetables.

And if you are eager to lose those extra pounds,why not do it the most natural way with the weight loss principles of Ayurveda medicinal science?

This is the most effective long term,scientifically proven solution to excess fat.

You can get real cutting edge fat burning secrets of Ayurveda in my Free 5day email ecourse by subscribing to my newsletter at: www.eweightlosstips.com

The South Beach Diet

The South Beach Diet by Charlene J. Nuble

Among the most popular forms of dieting is the South Beach diet (SBD), developed by cardiologist Arthur Agatston of Miami, Florida.

The South Beach diet (SBD) is always confused with Atkins Diet, which is a low-carbohydrate diet. The South Beach diet highlights the consumption of "good carbohydrates" (high in fiber) and low in glycemic index. The South Beach diet was developed for patients with heart problems to lose weight without risking ketosis. The weight loss was a side effect which turned out to be beneficial and this encouraged many people to try South Beach diet.

According to the South Beach diet theory, highly processed carbohydrates are quickly digested which makes insulin level to shoot up. Once the carbohydrates are all used up, your high insulin level makes you crave more for carb-filled foods.

The South Beach diet is based on the observation that Americans are carb crazy, which is also the reason for the induction phase. In the first two weeks, dieters attempt to eliminate bad carb such as grains or fruits. After this phase, grain-based foods and fruits are returned to the diet with the concentration on foods with low glycemic index.

The South Beach diet also emphasizes the difference between good and bad carbohydrates, and good and bad fats. Good carbohydrates have low glycemic index which means that they are slowly digested and absorbed. The South Beach diet bans unhealthy fats such as saturated fat.

Finally, the South Beach diet stresses a permanent change in one's way of eating. The South Beach diet suggests whole grains along with large amounts of vegetables, with sufficient amounts of monounsaturated and polyunsaturated fats, plus Omega-3 oils. The South Beach diet discourages eating of overly refined foods such as flour and sugar.

According to experts, the South Beach diet met the criteria of healthy diet which is a good thing. The bad thing is the induction phase wherein dieters lose weight due to loss of water. Losing a large amount of water can disturb one's electrolyte so if you're following the South Beach diet, it would be better if you work closely with a doctor.

According to Dr. Agatston, South Beach diet is neither a low carb nor low fat diet but the restrictions placed in the induction phase cut big time the carbohydrate and fat intake of dieters. The good thing about the South Beach diet is that it teaches people on the right foods to eat to cut the risk of heart problems and high cholesterol as well as help them lose weight. The South Beach diet is a long, tedious journey towards perhaps a drop dead gorgeous body. But more than phases of losing weight, the South Beach diet is a way of life.

South Beach Diet Overview

South Beach Diet Overview by Beverley Brooke

Developed by Dr. Arthur Agatston, The South Beach Diet (SBD) touts itself as teaching dieters to eat the right carbs and the right fats. The diet has three phases. In the first dieter's banish their bad carb cravings and induce rapid weight loss. In the second phase, South Beach Diet, some types of carbs are reintroduced and weight loss is slower. The final phase, South Beach Diet (SBD), is the "Diet for Life" phase. This is the maintenance diet and will be followed for the rest of the dieter's life. If at any time the dieter begins to gain unwanted pounds, then he simply goes through the induction and pre-maintenance phases again.

The first SBD phase emphasizes protein from high-quality meat sources with lots of fresh vegetables and salads with real olive oil dressing. Bread, rice, pastas, potatoes, baked goods, soy milk and cheese, yogurt, beets, carrots, corn and all fruit are forbidden in the 14-day induction phase. This includes all candy, cake, ice cream and sugar, plus meats that are cured in sugar or molasses.

The SBD diet encourages three meals a day with a mid-morning and a mid-afternoon snack. There is also a daily meal plan. This plan includes strict portion control in the induction phase. An example of a daily snack is 20 peanuts. And 30 pistachios is another snack option.

Unlike Atkins, unlimited protein consumption is not advised or allowed on this diet. However, during the later phases of the diet some of the strict portion control does end and dieters are able to eat until satiated.

Some of the forbidden foods can be slowly reintroduced, sometimes in modified form in the second phase of the diet. The second phase lasts until the dieter's goal weight is reached. However, white flour products, potatoes, corn, carrots, beets and sweet fruits like banana and pineapple are still forbidden.

After dieters reach their ideal weight, they proceed on to their Diet for Life or maintenance diet.

In this phase the forbidden foods are processed foods, white flour products, sweet fruits, and foods with a high glycemic index in general.

During the 14-day induction period, Dr. Agatston predicts a weight loss of between eight and 13 pounds, with belly fat being the first to go. In the second phase dieter should continue to lose 1-2 pounds each week as long as they do not go overboard with the carb reintroduction.

The South Beach Diet

The South Beach Diet by Helen Laxton

Created by respected cardiologist Dr Arthur Agatston, the South Beach Diet is generally regarded as both effective and safe. Unlike most 'fad' diets, the South Beach Diet aims to modify your lifestyle slightly, in order to get you eating the right fats and carbohydrates, while actually enjoying it - this of course means you will be able to stick to it with less trouble than other diets! This is, of course the main reason why we here at www.supadiet.com like it so much. A cardinal point of Dr Agatston's theories is that eating 'bad' fats and carbohydrates actually makes you hungrier, and so you eat more. Proponents of the South Beach Diet claim it is entirely possible to lose between 8 and 14 pounds in just 2 weeks - a rate of weight loss that would usually be regarded as 'dangerous crash dieting'.

The South Beach Diet is composed of 3 'phases', the first 2 are for a limited timespan, the third is for the rest of your life. It doesn't really rely on calorie counting, or portion control as such, more on creating a sensible eating schedule you can stick to. You won't feel deprived, or constantly hungry, and the meals you eat will be full size enjoyable ones, not mung-bean snacks or some such nonsense. You will even be able to eat chocolate cake if you really want to! The meals you create will be of good variety, so not only will the South Beach Diet stop you feeling hungry, you won't even get bored with the menu! Couple this with the tendency to see amazing results in a short timespan, and you can begin to see why the South beach Diet is so popular.

Phase 1 of the South Beach Diet is the strictest phase, and lasts only 2 weeks. Portion sizes are normal, but you have to restrich carbohydrates. Lean meats (chicken, turkey, fish) are emphasised, and you can eat both low-glycemic-index vegetables and low fat cheese, nuts and eggs. In this phase, you can shed up to 2 stones of weight, depending on your starting size. Typically, a South Beach Dieter on phase 1 will eat ordinary foodstuffs like chicken, beef, turkey or fish, with lots of vegetables, eggs, cheese, nuts, and garden salads. A salad dressing of 100% olive oil can also be used. For these first 2 weeks, you eat 3 well balanced meals a day, and the best part is you can eat until your hunger is satisfied. Honestly, it really IS part of the diet! (Dr Agatston believes that you can't become healthy by depriving your body of food).

In South Beach diet phase 1 you can also eat a snack for elevenses, and another one in the mid afternoon. The interesting point here is that you really do need to eat these snacks, or the whole diet will be compromised. Eating the snacks helps to keep your appetite under control, and you won't want to eat so much at the main meals - clever, isn't it?! Unlike other diets, coffee and tea are ok in this phase, and of course you must be sure to drink lots of fresh water.

The bad news is that there are certain foods you have to steer clear of (although its only for the first 2 weeks) - cut out all bread, rice, potatoes, pasta, baked goods, fruit, candy, cake, cookies, ice cream, or sugar. Also banned are beer and all other kinds of alcohol. Sounds tough? It's only for 2 weeks! A tiny price to pay for reaching your ideal weight, and a life of health!

Now we move on to South Beach diet Phase 2. The good news about this phase is that you can start to re-introduce some of the 'banned' foods, while still losing between 1 and 2 pounds per week. You continue this phase until you reach your target weight - the weight you ideal want to be at.

This phase lasts as long as it takes you to lose your ideal weight, so the duration depends on you - where you are starting from, how well you follow the diet, and how your body reacts. You should be entering this phase in a good frame of mind - after all, you should already be up to 14 pounds lighter! You may also find that your old cravings for unhealthy food have subsided, or reduced considerably, making it much easier in this phase. So what are the keys to this phase? Surprisingly, it's NOT about eating less, its about cutting out those foods that start cravings and store body fat in the first place. You CAN add some 'goodies' back in, but in moderation. You can have chocolate cake, but don't eat it every day. Make it a treat, as it should be. Weight loss in this phase tends to be between 1 and 2 pounds a week - the maximum doctors recommend to maintain health, and keep the weight off.

After that, you move on to South Beach diet Phase 3, which is the maintenance phase, and lasts for ever - you maintain your ideal weight while eating a healthy and balanced diet. If weight begins to rise again, you return to Phase 1 and repeat. You should have changed your entire outlook on food by now, and want to eat a natural healthy diet without having to use any willpower at all. You will feel healthier, and will be at less risk of weight-related illnesses, such as heart problems, and diabetes.

For a list of South Beach Diet 'Good' Foods and 'Bad' foods, consult www.supadiet.com ! Good luck with it!

Diet Information:The South Beach Diet

Diet Information:The South Beach Diet by Jason Hulott

Developed by cardiologist Dr. Arthur Agatston, this diet first became popular in Miami. It was developed into book form, and is now a worldwide best seller.

The weight loss advice focuses on a healthy balance between good carbohydrates and fats. The idea is to decrease 'bad' carbs (eg baked goods and soft drinks) to help you metabolise what you eat better. The South Beach dietary programme also claims to improve insulin resistance, leading to weight loss. While there are three phases to the plan - the first of which is about banishing your carvings and, to some, can be daunting - this diet plan aims to change your dietary lifestyle. The last phase is meant to change the way you eat forever. While for the first two weeks of the plan you are not allowed bread, rice potatoes etc, for most of the diet you'll eat normal-size helpings of meat, poultry and fish as well as vegetables, eggs, cheese, and nuts.

You'll gradually re-introduce foods as the plan progresses, albeit in smaller portions. To maintain your healthy weight for the rest of your life, you'll follow the South Beach 'rules'. Not as scary as it sounds, healthy eating is something that we should all follow, lifelong.

Like the Atkins diet, if there are lots of foods you don't enjoy or you cannot stick to a diet where food stuffs are restricted (even in the short term), this may not be the diet for you.

Clinton on South Beach Diet

Clinton on South Beach Diet by Laura Ciocan

Clinton's recent quadruple bypass surgery has been largely debated. Being on the South Beach Diet (SBD) made everybody wonder how the former president's illness advanced so much as to need to be surgically corrected. Some even blame it on the diet. Some wonder why the diet didn't help avoiding surgery.

Fact is that, first of all, being on the South Beach Diet for a relatively short time or being on any other diet couldn't work miracles and suddenly reverse atherosclerosis. It is true that recent clinical trials have indicated that with a reduced cholesterol level, reduced weight and regular exercise heart disease may regress but a longer period of time is required to restore what was built in decades. Studies show that coronary artery disease starts as early as childhood progressing throughout adolescence and childhood.

Then, there were other factors sure to worsen Clinton's condition. In heart disease there are several risk factors that cannot be changed: age, heredity, gender. Older males with a family history of heart disease are more likely to suffer from it, and Bill Clinton fit the profile.

Stressful life contributed to a great extent to his illness, although he is known to exercise regularly. Among other benefits, exercise helps relieving of stress. But the former president overlooked other important aspects. His fondness for smoking and unhealthy foods worsened the situation. Since he started the South Beach diet he lost weight. Probably if dieting had been one of his priorities earlier in his life, his health would have improved substantially. Unfortunately, it seems that his doctors were not that persuasive! The result was that surgery was needed to prevent a heart attack.

Following the SBD South Beach Diet (in a low-sodium version) on a long term basis, accompanied by an exercise routine and quitting smoking would be likely to help the former president to improve his health after his release from the hospital.

South Beach Diet - US vs. World

South Beach Diet - US vs. World by Laura Ciocan

Diets concern especially Americans as they do have a "national weight problem". So it would only be natural that dieting issues be so over proportioned in the US. Also, "miracle diet recipes" are very popular and make way rapidly into people's minds. This also happened with the South Beach Diet - the diet that will not only allow you get rid of a lot of weight rapidly without starving but will also help you improve your health condition.

Being so popular, diets have even gained the power of influencing the food commerce and industry. If you wonder how, well, food producers that have been educated for a while to flexibly follow the demands of the market in order to be competitive, came out with their offer of diet-friendly product versions, attracting customers in their yard.

It seems that in countries outside the US, although people have heard of the diet, generally they are not very anxious to give up their eating habits in favor of a not so very well studied diet. Yet, Dr. Agatston's "South Beach Diet" book is said to have been sold to more than 20 countries.

In Canada, low-carbs diets have gained some popularity but not to the extent they have in the US. And this happens only at mass level. The federal department Health Canada will issue new labeling rules and regulations to prevent manufacturers from making low-carb claims for their products, as the official opinion is that popular low-carbohydrate diets are nutritionally unsound.
Well, the question is whether the European and Asian countries, that have a food history and tradition will be influenced by the this low carb craze. And it seems that they have no reason to be as they are doing very well on their traditional eating.

Most likely to "enroll" are the British that have begun to face the same obesity problem. Popularization of the diet is being made in India, as well.

The low-carbs matter is hardly known in countries as France, Italy or Germany where French baguettes, Italian pasta and potatoes are almost sacred. From the European countries the healthiest diet that is being practiced is the Mediterranean diet that basically resembles the South Beach diet, only it is much older.

South Beach Diet Effects on Sales

South Beach Diet Effects on Sales by Laura Ciocan

Food industry needs to adapt to the South Beach Diet principles in order to remain profitable.

Watching the big amount of "low-carb", diet-friendly versions of foods that appear on the market, one would say that the South Beach Diet has not affected only people who want to get slim and healthy. Companies involved in the food industry have also been feeling the South Beach Diet effects: some of the products in great demand have brought profit while sales for high-carbs, diet unfriendly ones have drastically fallen. The owners of many businesses have taken measures to adapt their range of products to the needs of the market, offering low-carb versions of their products.

* Some pizza owners have introduced into their menus the low-carb pizza, inventing new dough recipes: Donatos Pizzeria from Columbus, Ohio makes a pizza dough of soy protein and other ingredients and it is said to be very tasty too. Others just offer "pizza in a bucket" - no dough at all, only the topping ingredients (Escondido, California, Pit Stop Pasta).
* Doughnut producers have been experiencing serious inconvenience - The New York company, Krispy Kreme Doughnuts Inc. has registered a serious decrease in sales that diminished its quarterly profit by more than half and lowered 17 percent of the value of its stock. It plans a change in menu - offering sugar-free, low-fat products.
* Bakeries are at a pinch. George Weston Ltd. has halted the production of an Entenmann's baked goods factory in Northlake, Illinois in the process of cutting costs. The company produced bagels, pastry and other goods. The flat-bread maker Damascus Bakeries substituted the flour wih grains such as flax, soy and added oat fiber. Healthy sandwich roll-ups with reduced amount of carbs resulted and a high fiber content.
* Citrus producers introduce low-carb drinks. Florida is the second world oranges producer after Brazil and most of the production is transformed into juice. With the South Beach Diet book advising people against the consumption of orange juice because of its high fructose levels, the State Department of Citrus, Florida's $9 billion industry, has every reason to be concerned. The consumption had a noticeable drop since these diets reached a critical mass. The state Department of Citrus tries to direct its marketing strategy to convince consumers that orange juice can be compatible with dieting and to emphasize its benefits for health. The introduction of low-carb drinks will cause wholesale prices to rise.
* Even chips producers find a way out of the "diet situation": Jays Foods LLC has created "Sweet Baby Jays" - chips made from sweet potatoes which are South Beach diet friendly. Strategically, they also raised the prices, as a healthy item is a costly one! And it seems that this strategy works!
* Kraft Foods Inc. has already created South Beach Diet friendly products and has come to an agreement with Dr. Agatston to use the South Beach Diet trademark to promote them. In 2003, Kraft had already begun its campaign for encouraging healthier lifestyles, offering the consumers low-calorie, reduced carbs products. Beer producers try hard to regain the lost ground because of the diet's claim that the beer contains carbohydrates, its consumption leading to "beer bellies". Important beer producers such as Anheuser-Busch Inc. say that this theory is inaccurate and sustain that all beer is "low-carb" being thus suitable for the diet. They have launched ad campaigns urging people to "Have a Beer With Your South Beach Diet".

On the other hand, companies that have as business object poultry, meat and fish trade and those that process dairy products have increased their profit lately:

* It seems that the US chicken industry has benefited more than the beef or pork industries. In the top of preferences, poultry comes first, followed by beef and pork. The sales of beef also boasted significantly and the variety of the products offered for sale increased accordingly.
* Fish industry is certainly favored by the South Beach Diet, but apparently seafood is friendly to all diets.
* Another boost in sales was registered by the producers of "Laughing Cow" cheese, warmly recommended during the diet. The demand has reached as far as to surpass the power of supply.

The low-carb diets seem to gain more and more ground and their influence spreads faster and stronger than anything the food industry has ever seen and probably on a long-term basis too. Food-consciousness has acquired new meanings together with the power of leading businesses towards success if adopting the latest nutritional directions, or towards failure if not responding to the market demand.

Do You Make These South Beach Diet Mistakes ?

Do You Make These South Beach Diet Mistakes ? by Neil Stelling

The South Beach Diet works, for most people. Its low fat, low carb approach helps you lose weight quickly and easily. Health benefits are great too.

But there's some easy mistakes you must avoid.

Gain Weight in South Beach Diet Phase 2

Most people do well being strict in South Beach Diet Phase 1. But what happens when you switch into Phase 2 ? Often, you put some weight back on again. Why ? Because your body's starved of carbs for 2 or 3 weeks. At the start of Phase 2 it grabs at every carb you give it, and turns them into fat. I learned this lesson the hard way, gaining 2 lbs in my first South Beach Diet Phase 2 week. So reintroduce carbs slowly when you go into Phase 2, and make sure they're good carbs.

Feel Hungry

Yes, if South Beach makes you hungry, you're doing it wrong. You don't need to feel hungry. Eat 3 meals a day, with snacks in between, choosing from the foods allowed in your current phase.

Stay in Phase 1 for too Long

Isn't South Beach Diet Phase 1 great ? You can lose from 8 to 13 lbs in just 2 weeks, without being hungry. So why leave South Beach Diet Phase 1 ? Why not keep up your rapid weight loss ? Because you must start adding some carbs back in. A healthy diet includes some good carbs like wholemeal bread, porridge and fruit. A permanent South Beach Diet Phase 1 also gets a little boring, and you'll start to cheat. Yes you will. A few biscuits here, a few biscuits there, and soon you're cheating rather than dieting. It's better to switch into Phase 2 after 2-3 weeks, and accept a slower healthier weight loss.

Fall Victim to Bread Craving

How many people list 'bread' as an addiction ? Seriously, there's a lot. Unfortunately, white bread is right near the top of the Glycemic index, and about the worst food you can eat on your diet. When you get into South Beach Diet Phase 2 you're allowed to eat bread, but only slices of wholemeal. Same with rice and pasta. Small amounts, and ideally whole grain versions. Bad carbs add weight.

Ignore the Health Benefits

Most people start a diet to lose weight. I guess that's what a diet is for. But some diets, particularly South Beach, have major health benefits. In fact, it's worth going on the South Beach Diet just for the health benefits, even if you don't lose weight (but you do). My blood pressure was high when I started. After 3 weeks it was back to normal. People with pre-diabetes, or potential heart problems, can much reduce their risk by following this diet. So there's lots of beneficial internal changes in your blood chemistry happening while you're losing weight.

So if you follow the South Beach Diet properly, you'll get great results. You'll lose weight quickly, keep it off, and get some major health benefits.

Turkey & Ranch Club - South Beach Diet Lunch Recipe

Turkey & Ranch Club - South Beach Diet Lunch Recipe - Free South Beach Diet Recipes - South Beach Diet meal menu plan online - SBD Food


South Beach Diet Phase 2 & 3
Prep Time: 10 min
Total Time: 10 min
Makes: 1 serving

INGREDIENTS : South Beach Diet food list (SBD food)

1 whole wheat bagel, split, toasted
1 Tbsp. SOUTH BEACH DIET™ Ranch Dressing
1 lettuce leaf
5 slices OSCAR MAYER Thin Sliced Smoked Turkey Breast
1 slice OSCAR MAYER Turkey Bacon, cooked, cut in half
1 slice tomato

DIRECTIONS : South Beach Diet cook book

Spread cut sides of bagel with dressing.
Place lettuce on bottom half of bagel; top with turkey, bacon and tomato.
Cover with top of bagel.

South Beach Diet Nutrition (per serving)
Calories 320
Total fat 9 g
Saturated fat 2 g
Cholesterol 35 mg
Sodium 1240 mg
Carbohydrate 42 g
Dietary fiber 2 g
Sugars 1 g
Protein 19 g
Vitamin A 15 %DV
Vitamin C 6 %DV
Calcium 8 %DV
Iron 20 %DV

SOUTH BEACH DIET™ Tip
Turkey bacon adds a great smoky flavor to this easy-to-fix favorite sandwich. As a bonus, the lettuce provides vitamin A.

Jazz It Up
Prepare as directed, mixing 1/2 tsp. GREY POUPON Dijon Mustard with the dressing before spreading onto bagel halves.

Farmers' Market Chicken & Broccoli Salad

Farmers' Market Chicken & Broccoli Salad - South Beach Diet Lunch Recipe - Free South Beach Diet Recipes - South Beach Diet meal menu plan online - SBD food


South Beach Diet Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 10 min
Makes: 6 servings, 2 cups each

INGREDIENTS : South Beach Diet food list

1 bag (10 oz.) mixed salad greens
1 pkg. (12 oz.) OSCAR MAYER Grilled Chicken Breast Strips
3 cups broccoli florets, blanched
1 cup canned chickpeas (garbanzo beans), drained, rinsed
1 cup halved cherry tomatoes
1/3 cup sliced red onions, halved
1/2 cup SOUTH BEACH DIET™ Italian Dressing
2 Tbsp. KRAFT 100% Grated Parmesan Cheese

DIRECTIONS : South Beach Diet cook book

Toss greens with chicken, broccoli, chickpeas, tomatoes and onions in large salad bowl.
Add dressing; mix lightly.
Sprinkle with the Parmesan cheese.

South Beach Diet Nutrition (per serving)
Calories 190
Total fat 7 g
Saturated fat 1.5 g
Cholesterol 40 mg
Sodium 630 mg
Carbohydrate 16 g
Dietary fiber 5 g
Sugars 5 g
Protein 18 g
Vitamin A 40 %DV
Vitamin C 70 %DV
Calcium 10 %DV
Iron 10 %DV

SOUTH BEACH DIET™ Tip
Enjoy this low-calorie salad for a quick main dish that is not only rich in vitamin A but also contains vitamin C from the broccoli.

How to Blanch Broccoli
Cook broccoli in small amount of boiling water 1 to 2 min. or until broccoli turns bright green. Drain. Immediately add broccoli to bowl of ice water; let stand until broccoli is completely cooled. Drain well before using.

Chicken & Spinach Salad - South Beach Diet Lunch Recipe

South Beach Diet Lunch Recipe - Chicken & Spinach Salad - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 1, 2, & 3
Prep Time: 15 min
Total Time: 15 min
Makes: 4 servings

INGREDIENTS : South Beach Diet food list

1 bag (10 oz.) baby spinach leaves
1 pkg. (6 oz.) OSCAR MAYER Italian Style Chicken Breast Strips
2 cups broccoli florets
1 cup halved cherry tomatoes
1/2 cup SOUTH BEACH DIET™ Italian Dressing

DIRECTIONS : South Beach Diet cook book

Toss spinach with chicken, broccoli and tomatoes in large bowl.
Add dressing; mix lightly.
Serve immediately.

South Beach Diet Nutrition (per serving)
Calories 150
Total fat 7 g
Saturated fat 1 g
Cholesterol 30 mg
Sodium 770 mg
Carbohydrate 10 g
Dietary fiber 3 g
Sugars 5 g
Protein 14 g
Vitamin A 150 %DV
Vitamin C 100 %DV
Calcium 10 %DV
Iron 15 %DV

SOUTH BEACH DIET™ Tip
This low-calorie main-dish salad is the perfect end to a busy day. As a bonus, the spinach is an excellent source of vitamin A, and the broccoli provides vitamin C.

Cheesy Turkey-Wrapped Broccoli

South Beach Diet Lunch Recipe - Cheesy Turkey-Wrapped Broccoli - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 1, 2, & 3
Prep Time: 5 min
Total Time: 9 min
Makes: 6 servings

INGREDIENTS : South Beach Diet food list

1 pkg. (10 oz.) frozen broccoli spears
2 pkg. (6 oz. each) OSCAR MAYER Thin Sliced Oven Roasted Turkey Breast
1 cup KRAFT 2% Milk Shredded Reduced Fat Sharp Cheddar Cheese

DIRECTIONS : South Beach Diet cook book

Cook broccoli as directed on package; drain. Separate broccoli into 6 portions; set aside. Stack 5 of the turkey slices, with slices slightly overlapping. Repeat with remaining turkey slices to make a total of 6 turkey stacks. Top each with a portion of broccoli; roll up.

Place roll-ups, seam sides down, in 12x8-inch microwavable dish. Cover with microwavable plastic wrap. Microwave on HIGH 2 minutes. Remove plastic wrap; sprinkle cheese evenly over roll-ups. Cover.

Microwave 1 minute or until cheese begins to melt and roll-ups are heated through. Remove from microwave. Let stand, covered, 1 minute.

South Beach Diet Nutrition (per serving)
Calories 120
Total fat 5 g
Saturated fat 3 g
Cholesterol 35 mg
Sodium 790 mg
Carbohydrate 5 g
Dietary fiber 1 g
Sugars 1 g
Protein 15 g
Vitamin A 15 %DV
Vitamin C 50 %DV
Calcium 30 %DV
Iron 4 %DV

SOUTH BEACH DIET™ Tip
Heat up this easy-to-make entree as a nice alternative to chilled lettuce wraps.

Cooking Know-How
For smaller microwaves, use a standard-size dinner plate. Alternate direction of roll-ups on plate (like spokes on a wheel). Microwave as directed.

BLT Chicken Salad - South Beach Diet Lunch Recipe

South Beach Diet Lunch Recipe - BLT Chicken Salad - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 10 min
Makes: 4 servings, 2 cups each

INGREDIENTS : South Beach Diet food list

1 bag (10 oz.) mixed salad greens
1-1/2 pkg. (6 oz. each) OSCAR MAYER Grilled Chicken Breast Strips
1/2 cup KRAFT 2% Milk Shredded Reduced Fat Sharp Cheddar Cheese
1 cup cherry tomato halves
1/2 cup red onion rings
4 slices OSCAR MAYER Turkey Bacon, crisply cooked, cut into 1/2-inch pieces
1/2 cup SOUTH BEACH DIET™ Ranch Dressing

DIRECTIONS : South Beach Diet cook book

Toss greens with chicken breast strips, cheese, tomatoes and onions.
Spoon onto large serving platter; sprinkle with bacon.
Drizzle with dressing.

South Beach Diet Nutrition (per serving)
Calories 250
Total fat 15 g
Saturated fat 4 g
Cholesterol 65 mg
Sodium 1180 mg
Carbohydrate 9 g
Dietary fiber 3 g
Sugars 3 g
Protein 22 g
Vitamin A 30 %DV
Vitamin C 25 %DV
Calcium 25 %DV
Iron 8 %DV

SOUTH BEACH DIET™ Tip
This fun twist on a classic BLT provides 2 servings of vegetables per person.

Jazz It Up
Layer all salad ingredients except dressing in a clear glass bowl. Toss with dressing just before serving.

Substitute
Substitute 8 cups baby spinach leaves for the bagged mixed greens.

Variation
Prepare as directed, substituting four salad plates for the serving platter.

Citrus, Tomato & Asparagus Salad - South Beach Diet Lunch Recipe

South Beach Diet Lunch Recipe - Citrus, Tomato & Asparagus Salad - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 1, 2, & 3
Prep Time: 15 min
Total Time: 15 min
Makes: Makes 8 servings, 1/2 cup each.

INGREDIENTS : South Beach Diet food list

1/3 cup SOUTH BEACH DIET™ Italian Dressing
1/4 cup finely chopped green onions with tops
1 tsp. grated lemon peel
2 Tbsp. lemon juice
2 large tomatoes, thinly sliced
18 large asparagus spears, cooked until crisp-tender
1/4 cup KRAFT 2% Milk Shredded Reduced Fat Mozzarella Cheese
2 tablespoons chopped fresh parsley

DIRECTIONS : South Beach Diet cook book

Mix dressing, onions, lemon peel and lemon juice until well blended.
Arrange tomatoes on serving platter; top with asparagus. Drizzle with dressing mixture.
Sprinkle with cheese and parsley.

South Beach Diet Nutrition (per serving)
Calories 45
Total fat 2.5 g
Saturated fat 0.5 g
Cholesterol 5 mg
Sodium 135 mg
Carbohydrate 5 g
Dietary fiber 1 g
Sugars 3 g
Protein 2 g
Vitamin A 15 %DV
Vitamin C 20 %DV
Calcium 4 %DV
Iron 4 %DV

SOUTH BEACH DIET™ Tip
This low-fat salad of fresh asparagus and tomatoes drizzled with a lemon vinaigrette is the perfect side dish for cooked fish or lean meat.

How to Cook Asparagus Spears
Tie kitchen string around bundle of asparagus spears. Add to saucepan of boiling water, with water just coming to bottoms of tips. Bring to boil on medium-high heat. Reduce heat to medium-low; simmer 3 to 4 min. or until asparagus is crisp-tender.

Cooking Know-How
Choose asparagus spears with closed compact tips, round stalks and a rich green color.

Spinach-Feta Burgers - South Beach Diet Lunch Recipe

South Beach Diet Lunch Recipe - Spinach-Feta Burgers - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 1, 2, & 3
Prep Time: 5 min
Total Time: 13 min
Makes: 2 servings

INGREDIENTS : South Beach Diet food list

2 frozen BOCA Meatless Grilled Vegetable Burgers
2 cups packed torn fresh spinach leaves
4 green onions, sliced
2 Tbsp. water
2 tomato slices
2 Tbsp. ATHENOS Reduced Fat Crumbled Feta Cheese with Basil & Tomato

DIRECTIONS : South Beach Diet cook book

• Cook burgers as directed on package.
• Meanwhile, mix spinach, onions and water in saucepan; cover. Bring to boil; cook 1 minute or until spinach is wilted, stirring occasionally.
• Cover each burger with tomato slice; top with the spinach mixture and cheese.

South Beach Diet Nutrition (per serving)
Calories 110
Total fat 2 g
Saturated fat 1 g
Cholesterol 5 mg
Sodium 430 mg
Carbohydrate 11 g
Dietary fiber 6 g
Sugars 2 g
Protein 15 g
Vitamin A 80 %DV
Vitamin C 40 %DV
Calcium 15 %DV
Iron 20 %DV

SOUTH BEACH DIET Tip
Delight your tastebuds with this flavorful, low-fat meatless burger and get a good source of fiber from the BOCA!

Special Extra
Serve with a cold refreshing glass of prepared CRYSTAL LIGHT Low Calorie Soft Drink Mix.


Variation
Prepare as directed, using BOCA Meatless Original or Meatless All American Flame Grilled Burgers.

Cheesy Salsa Turkey Burgers - South Beach Diet Lunch Recipe

South Beach Diet Lunch Recipe - Cheesy Salsa Turkey Burgers - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 1, 2, & 3
Prep Time: 15 min
Total Time: 35 min
Makes: 4 servings

INGREDIENTS : South Beach Diet food list

1 lb. ground turkey breast
3/4 cup KRAFT 2% Milk Shredded Reduced Fat Cheddar Cheese
1/2 cup TACO BELL® HOME ORIGINALS® Thick 'N Chunky Salsa, divided

DIRECTIONS : South Beach Diet cook book

• Preheat oven to 350°F. Line 15x10x1-inch baking pan with foil; spray with cooking spray. Set aside.
• Mix turkey, cheese and 1/4 cup of the salsa until well blended. Shape into 4 patties. Place in prepared pan.
• Bake 20 min. or until cooked through, brushing with the remaining 1/4 cup salsa after 15 min.

South Beach Diet Nutrition (per serving)
Calories 190
Total fat 6 g
Saturated fat 3 g
Cholesterol 70 mg
Sodium 460 mg
Carbohydrate 3 g
Dietary fiber 0 g
Sugars 1 g
Protein 33 g
Vitamin A 6 %DV
Vitamin C 2 %DV
Calcium 30 %DV
Iron 10 %DV

SOUTH BEACH DIET™ Tip
Serve on a bed of finely shredded lettuce mixed with finely chopped cucumber and green onion slices.

Jazz It Up
Add 1/4 tsp. ground cumin to the turkey mixture before shaping into patties and baking as directed.

Beef and Bean Lettuce Wraps - South Beach Diet Lunch Recipe

South Beach Diet Lunch Recipe - Beef and Bean Lettuce Wraps - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 35 min
Makes: 4 servings, 2 wraps each

INGREDIENTS : South Beach Diet food list

1 tsp. olive oil
1/2 lb. boneless beef sirloin steak, cut into thin strips
1/2 cup TACO BELL® HOME ORIGINALS® Thick 'N Chunky Mild Salsa
1/2 cup water
1 medium green pepper, cut into strips
1 can (15 oz.) black beans, drained, rinsed
8 large lettuce leaves
1/4 cup KRAFT 2% Milk Shredded Reduced Fat Cheddar Cheese

DIRECTIONS : South Beach Diet cook book

• Heat oil in large nonstick skillet on high heat. Add steak; cook until browned, stirring frequently.
• Add salsa, water, peppers and beans; mix well. Bring to boil. Reduce heat to medium-low; simmer 10 min. or until steak is tender, stirring occasionally.
• Spoon steak mixture evenly onto lettuce leaves; top with cheese. Roll up. Serve warm.

South Beach Diet Nutrition (per serving)
Calories 250
Total fat 9 g
Saturated fat 3.5 g
Cholesterol 40 mg
Sodium 300 mg
Carbohydrate 22 g
Dietary fiber 7 g
Sugars 3 g
Protein 20 g
Vitamin A 35 %DV
Vitamin C 25 %DV
Calcium 15 %DV
Iron 15 %DV

SOUTH BEACH DIET™ Tip
Enjoy these tasty lettuce wraps as part of a relaxing dinner. The black beans provide a good source of fiber.

Serving Suggestion
Serve with your favorite prepared CRYSTAL LIGHT Low Calorie Soft Drink Mix.

Salsa Veggie Scramble - South Beach Diet Breakfast Recipe

South Beach Diet Breakfast Recipe - Salsa Veggie Scramble - South Beach Diet Phase 1, 2, 3 - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 25 min
Makes: 4 servings

INGREDIENTS : South Beach Diet food list

2 cups cholesterol-free egg product
1 cup BREAKSTONE'S or KNUDSEN Low Fat Cottage Cheese
1 cup chopped green pepper
1/2 cup chopped onion
1/2 cup KRAFT 2% Milk Shredded Reduced Fat Mild Cheddar Cheese
1/2 cup TACO BELL® HOME ORIGINALS® Thick 'N Chunky Salsa

DIRECTIONS : South Beach Diet cook book

• Beat egg product and cottage cheese in small bowl with wire whisk until well blended.
• Spray medium nonstick skillet with cooking spray. Add green pepper and onion; cook on medium-high heat 2 to 4 minutes or until tender, stirring occasionally.
• Add egg product mixture and Cheddar cheese. Reduce heat to medium. Cook 8 to 10 minutes or until set, stirring frequently. Serve topped with salsa.

South Beach Diet Nutrition (per serving)
Calories 160
Total fat 3.5 g
Saturated fat 2.5 g
Cholesterol 15 mg
Sodium 700 mg
Carbohydrate 10 g
Dietary fiber 2 g
Sugars 5 g
Protein 20 g
Vitamin A 20 %DV
Vitamin C 25 %DV
Calcium 15 %DV
Iron 15 %DV

SOUTH BEACH DIET™ Tip
Wake up your taste buds with this salsa-topped egg and vegetable dish. This low-fat dish makes for a satisfying start to your day.

Open-Faced Canadian Bacon Bagel - South Beach Diet Breakfast Recipe

South Beach Diet Breakfast Recipe - Open-Faced Canadian Bacon Bagel - South Beach Diet Phase 2, 3 - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 2 & 3
Prep Time: 5 min
Total Time: 5 min
Makes: 1 serving

INGREDIENTS : South Beach Diet food list

3 slices OSCAR MAYER Ready to Serve Canadian Bacon
1/2 of a small whole wheat bagel, toasted
1/8 of a medium Granny Smith apple, cut into 3 slices
2 Tbsp. KRAFT 2% Milk Shredded Reduced Fat Sharp Cheddar Cheese

DIRECTIONS : South Beach Diet cook book

• Heat Canadian bacon as directed on pkg.; place on bagel half.
• Top with apples; sprinkle evenly with cheese.
• Microwave on MEDIUM (50%) 30 to 35 sec. or until cheese begins to melt. Serve warm.

South Beach Diet Nutrition (per serving)
Calories 180
Total fat 4 g
Saturated fat 1.5 g
Cholesterol 35 mg
Sodium 880 mg
Carbohydrate 22 g
Dietary fiber 1 g
Sugars 3 g
Protein 15 g
Vitamin A 0 %DV
Vitamin C 0 %DV
Calcium 15 %DV
Iron 8 %DV

SOUTH BEACH DIET™ Tip
Topping the Canadian bacon with the fruit and shredded cheddar makes for a flavorful open-faced sandwich that can help you eat right.

Substitute
Prepare as directed, substituting 1/8 of a thinly sliced, peeled medium peach for the apple slices.
Variation - Open-Faced Canadian Bacon English Muffin
Assemble sandwich as directed, substituting a toasted whole wheat English muffin half for the bagel and 1 KRAFT 2% Milk Sharp Cheddar Singles for the shredded Cheddar cheese. Serve immediately - no need to microwave.

Crustless Cheddar Broccoli Quiche - South Beach Diet Breakfast Recipe

South Beach Diet Breakfast Recipe - Crustless Cheddar Broccoli Quiche - South Beach Diet Phase 1, 2, 3 - Free South Beach Diet Recipes - South Beach Diet meal menu plan online


South Beach Diet Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 1 hr
Makes: 6 servings

INGREDIENTS : South Beach Diet food list

1 tsp. canola oil
1/4 cup finely chopped onion
1 pkg. (10 oz.) frozen chopped broccoli, thawed, drained
2 cups cholesterol-free egg product
1/2 cup BREAKSTONE'S or KNUDSEN Low Fat Cottage Cheese
1/2 cup KRAFT 2% Milk Shredded Reduced Fat Cheddar Cheese
1/8 tsp. black pepper

DIRECTIONS : South Beach Diet cook book

Preheat oven to 350°F. Heat oil in small nonstick skillet on medium-high heat. Add onions; cook 5 minutes or until onions are tender, stirring occasionally. Add broccoli; mix well. Spoon into 9-inch pie plate sprayed with cooking spray.

Mix remaining ingredients until well blended; pour over broccoli layer.

Bake 45 to 50 minutes or until center is set and top is golden brown.

South Beach Diet Nutrition (per serving)
Calories 130
Total fat 6 g
Saturated fat 2 g
Cholesterol 10 mg
Sodium 300 mg
Carbohydrate 5 g
Dietary fiber 2 g
Sugars 2 g
Protein 16 g
Vitamin A 20 %DV
Vitamin C 45 %DV
Calcium 20 %DV
Iron 10 %DV

The SOUTH BEACH DIET Tip
This delicious broccoli and cheddar quiche makes an irresistible addition to your next breakfast or brunch.

Cheesy Spanish Frittata - South Beach Diet Breakfast Recipe

South Beach Diet Breakfast Recipe - Cheesy Spanish Frittata - South Beach Diet Phase 1, 2, 3 - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

South Beach Diet Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 35 min
Makes: 6 servings

INGREDIENTS : South Beach Diet food list

2 tsp. canola oil, divided
1/4 cup chopped onion
1/4 cup chopped green pepper
1/4 cup sliced celery
1 can (14-1/2 oz.) diced tomatoes, drained
1-1/2 cups cholesterol-free egg product
1/4 cup KRAFT 100% Grated Parmesan Cheese

DIRECTIONS : South Beach Diet cook book

Heat 1 tsp. of the oil in large nonstick skillet on medium-high heat. Add onion, peppers and celery; cook 5 minutes or until vegetables are crisp-tender, stirring occasionally. Stir in tomatoes. Cook until heated through, stirring occasionally. Remove from skillet; cover to keep warm.

Heat remaining 1 tsp. oil in same skillet on low heat. Add egg product; cover. Cook 12 to 15 minutes or until center is set. Slide onto serving plate.

Top with the tomato mixture; sprinkle with Parmesan cheese.

South Beach Diet Nutrition (per serving)
Calories 100
Total fat 5 g
Saturated fat 1.5 g
Cholesterol 5 mg
Sodium 210 mg
Carbohydrate 3 g
Dietary fiber 1 g
Sugars 2 g
Protein 10 g
Vitamin A 15 %DV
Vitamin C 10 %DV
Calcium 10 %DV
Iron 8 %DV

The SOUTH BEACH DIET Tip
Make this simple frittata as a tasty way to start your day off right.

Cheesy Broccoli Brunch Cups - South Beach Diet Breakfast

South Beach Diet Breakfast Recipe - Cheesy Broccoli Brunch Cups - South Beach Diet Phase 2, Phase 3 - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

Phase 2 & 3
Prep Time: 15 min
Total Time: 45 min
Makes: Makes 6 servings, one brunch cup each.

INGREDIENTS : South Beach Diet food list

6 slices whole wheat bread, cubed
1-1/2 cups KRAFT 2% Milk Reduced Fat Sharp Cheddar Cheese
3/4 cup small fresh broccoli florets
1/4 cup chopped red peppers
1 cup cholesterol-free egg product
1-1/2 cups fat-free milk
1/2 tsp. dried thyme leaves

DIRECTIONS : South Beach Diet cook book

• Preheat oven to 350°F. Mix bread cubes, cheese, broccoli and peppers in large bowl; set aside. Beat egg product, milk and thyme with wire whisk until well blended. Pour evenly over bread mixture; mix lightly.
• Spoon evenly into six 1-cup ovenproof bowls sprayed with cooking spray. Place bowls on large baking sheet.
• Bake 25 to 30 min. or until centers are set. Let stand 5 min. before serving.

South Beach Diet Nutrition (per serving)
Calories 220
Total fat 8 g
Saturated fat 3.5 g
Cholesterol 15 mg
Sodium 440 mg
Carbohydrate 21 g
Dietary fiber 3 g
Sugars 6 g
Protein 17 g
Vitamin A 20 %DV
Vitamin C 15 %DV
Calcium 30 %DV
Iron 15 %DV

SOUTH BEACH DIET™ Tip
Serve up this cheesy brunch recipe at your next get-together As a bonus, you'll get a good source of fiber from the whole wheat bread.

Variation
Recipe can also be baked in an 8-inch square glass baking dish sprayed with cooking spray. Bake for 35 minutes or until center is set. Let stand 5 to 10 minutes before cutting.

Morning Monte Cristo - South Beach Diet Breakfast

Morning Monte Cristo - South Beach Diet Breakfast - South Beach Diet Phase 2, 3 - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

Phase 2 & 3
Prep Time: 10 min
Total Time: 16 min
Makes: 8 servings, 1 open-faced sandwich each

INGREDIENTS : South Beach Diet food list

1 egg
1/2 cup cholesterol-free egg product
1/2 cup fat-free milk
8 slices whole wheat bread
8 tsp. sugar-free apricot preserves
24 slices OSCAR MAYER Shaved Smoked Ham
8 KRAFT 2% Milk Singles, cut in half

DIRECTIONS : South Beach Diet cook book

• Preheat electric griddle to 300°F. Beat egg, egg product and milk in pie plate or shallow dish with wire whisk until well blended.
• Spray griddle with cooking spray. Dip bread slices in egg mixture, turning over to evenly coat both sides. Add to hot griddle; cook 2 to 3 min. on each side or until golden brown on both sides.
• Spread each bread slice with 1 tsp. preserves. Top evenly with ham and 2% Miilk Singles.

South Beach Diet Nutrition (per serving)
Calories 180
Total fat 6 g
Saturated fat 2.5 g
Cholesterol 50 mg
Sodium 780 mg
Carbohydrate 18 g
Dietary fiber 2 g
Sugars 5 g
Protein 14 g
Vitamin A 10 %DV
Vitamin C 2 %DV
Calcium 30 %DV
Iron 10 %DV

SOUTH BEACH DIET™ Tip
Help your family eat right by serving them this tasty entree.

Use Your Stove
Don't have an electric griddle? Don't worry. Just heat a medium nonstick skillet over medium heat, then use to grill sandwiches as directed.

Make Ahead
Grill bread slices as directed. Cool slightly. Do not add toppings. Wrap individually in plastic wrap. Freeze. Remove from freezer as needed. Toast in toaster to reheat, then add toppings, using 1 tsp. preserves, 3 ham slices and one 2% Milk Singles for each bread slice.

Easy "Eggs Benedict" - South Beach Diet Breakfast

Easy "Eggs Benedict" - South Beach Diet Breakfast - South Beach Diet Phase 1, 2, 3 - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 20 min
Makes: 4 servings

INGREDIENTS : South Beach Diet food list

2 Tbsp. plain nonfat yogurt
2 Tbsp. KRAFT Mayo Real Mayonnaise
1/8 tsp. hot pepper sauce
1/4 tsp. lemon juice
8 slices OSCAR MAYER Smoked Ham
4 eggs, poached

DIRECTIONS : South Beach Diet cook book

• Mix yogurt, mayo, hot pepper sauce and lemon juice in small microwavable bowl.
• Microwave on HIGH 15 seconds or until warmed.
• Place 2 ham slices on each of 4 serving plates; top each with 1 egg.
• Top evenly with the yogurt mixture. Garnish with paprika or chopped fresh parsley, if desired.

South Beach Diet Nutrition (per serving)
Calories 170
Total fat 11 g
Saturated fat 3 g
Cholesterol 235 mg
Sodium 720 mg
Carbohydrate 1 g
Dietary fiber 0 g
Sugars 1 g
Protein 14 g
Vitamin A 4 %DV
Vitamin C 0 %DV
Calcium 4 %DV
Iron 8 %DV

Cooking Know-How : South Beach Diet
Stir 1 tsp. of vinegar in each quart of water when poaching eggs to help the eggs firm up more quickly. The vinegar also helps the cooked eggs retain their shape.
Jazz It Up
To give your "hollandaise" a more authentic look, stir a pinch of ground turmeric or 1 to 2 drops of yellow food coloring into the sauce before microwaving.

Crustless Cheesy Quiche - South Beach Diet Breakfast Recipe

Crustless Cheesy Quiche - South Beach Diet Breakfast Recipe - South Beach Diet Phase 1, 2, 3 - Free South Beach Diet Recipes

Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 55 min
Makes: 6 servings

INGREDIENTS : South Beach Diet food list

2 cups cholesterol-free egg product
4 frozen BOCA Meatless Breakfast Links, cut into 1/2-inch-thick slices
6 fresh asparagus spears, trimmed, cut into 1/2-inch lengths
1/2 cup BREAKSTONE'S or KNUDSEN Low Fat Cottage Cheese
1/2 cup KRAFT 2% Milk Shredded Reduced Fat Mild Cheddar Cheese
1/4 cup finely chopped onion
1 Tbsp. GREY POUPON Dijon Mustard

DIRECTIONS : South Beach Diet cook book

Preheat oven to 350°F. Spray 9-inch pie plate with cooking spray.
Mix all ingredients until well blended; pour into prepared pie plate.
Bake 40 to 45 minutes or until center is puffy and top is golden brown.

South Beach Diet Nutrition (per serving)
Calories 150
Total fat 6 g
Saturated fat 2 g
Cholesterol 10 mg
Sodium 460 mg
Carbohydrate 5 g
Dietary fiber 1 g
Sugars 3 g
Protein 18 g
Vitamin A 10 %DV
Vitamin C 0 %DV
Calcium 20 %DV
Iron 15 %DV

SOUTH BEACH DIET™ Tip
Everybody's favorite flavors combine to make a warm entrée for breakfast or brunch.
How to Easily Slice Sausage
Remove sausage from freezer 5 to 10 minutes or thaw slightly in microwave before slicing.

Ham & Cheese Morning Pita - South Beach Diet Recipe Phase 2, 3

Ham & Cheese Morning Pita - South Beach Diet Recipe Breakfast - Free South Beach Diet Phase 2, 3 - South Beach Diet meal menu plan online



South Beach Diet Breakfast Phase 2, 3

Phase 2 & 3
Prep Time: 5 min
Total Time: 6 min
Makes: 2 servings, 1 topped pita half each

INGREDIENTS : South Beach Diet food list


1 whole wheat pita bread, cut horizontally into 2 rounds
6 slices OSCAR MAYER Shaved Smoked Ham
2 plum tomatoes, thinly sliced
1/4 cup KRAFT 2% Milk Shredded Reduced Fat Mozzarella Cheese

DIRECTIONS : South Beach Diet cook book

• Place 1 of the pita rounds, cut side up, on microwaveable plate; top with half each of the ham, tomatoes and cheese.
• Microwave on HIGH 30 sec. or until cheese is melted.
• Repeat with remaining ingredients. Serve warm.

South Beach Diet Nutrition (per serving)
Calories 150
Total fat 3.5 g
Saturated fat 1.5 g
Cholesterol 20 mg
Sodium 590 mg
Carbohydrate 21 g
Dietary fiber 3 g
Sugars 2 g
Protein 12 g
Vitamin A 15 %DV
Vitamin C 15 %DV
Calcium 20 %DV
Iron 8 %DV

SOUTH BEACH DIET™ Tip
Start your morning off right with this easy-to-make breakfast entree. As a bonus, the whole wheat pita provides a good source of fiber.
Jazz It Up
Sprinkle lightly with Italian seasoning before microwaving.

Zesty Chicken En Papillote - South Beach Diet Recipe (Phase 1)

Zesty Chicken En Papillote - South Beach Diet Recipe (Phase 1) - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

Ingredients: South Beach Diet food list

2 boneless skinless chicken breasts
Laughing Cow light cheese
1 red pepper, julienned
1 zucchini, julienned
4 mushrooms, sliced

Instructions: South Beach Diet cook book

• Preheat oven to 400 F.
• Fold four 18x18-inch pieces of parchment paper or foil in half; cut into shape of half a heart (when unfolded, heart shape is formed).
• Cut chicken into strips; place 1/2 breast on 1 side of the heart.
• Top chicken with 3 tablespoons of cheese and 1/4 of each vegetable. Fold other half of heart over to enclose chicken-cheese mixture; fold edges to seal.
• Repeat process with remaining chicken, cheese, vegetables and parchment.
• Place packages on cookie sheet; bake in oven for 10-12 minutes. Place packages on plate.

Serves 4

Whole Wheat Pizza Dough - South Beach Diet Recipe (Phase 2)

Whole Wheat Pizza Dough - South Beach Diet Recipe (Phase 2) - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

WHOLE WHEAT PIZZA DOUGH
Prep time: 5 minutes
Start to finish: 15 minutes
To make ahead: The dough will keep, in a plastic bag coated with cooking spray, in the refrigerator for up to 2 days.
Degree of difficulty: moderate

Ingredients : South Beach Diet food list

1 3/4 cup whole-wheat flour
1 package quick-rising yeast, such as Fleischmann's RapidRise
3/4 teaspoon salt
1/4 teaspoon sugar
1/2-2/3 cup hot water (120-130°F)
2 teaspoons olive oil

To make: South Beach Diet cook book

1. Combine whole-wheat flour, yeast, salt and sugar in a food processor; pulse to mix. Combine hot water and oil in a measuring cup. With the motor running, gradually pour in enough of the hot liquid until the mixture forms a sticky ball. The dough should be quite soft. If it seems dry, add 1 to 2 tablespoons warm water; if too sticky, add 1 to 2 tablespoons flour. Process until the dough forms a ball, then process for 1 minute to knead.

2. Transfer the dough to a lightly floured surface. Spray a sheet of plastic wrap with cooking spray and place it, sprayed-side down, over the dough. Let the dough rest for 10 to 20 minutes before rolling.

White Bean Dip for Veggies - South Beach Diet Recipe (Phase 1)

White Bean Dip for Veggies - South Beach Diet Recipe (Phase 1) - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

Ingredients: South Beach Diet food list

15 oz can white beans, rinsed and drained
1 1/2 T lemon juice
1-2 T extra virgin olive oil
1 1/2 t crushed garlic
1/4 t dried oregano
1/8 t ground black pepper

2 T finely chopped black olives
2 T finely chopped parsley

Directions: South Beach Diet cook book

1. Place first 6 ingredients in a food processor and process until smooth. Add a few teaspoons of water if the mixture seems too thick.

2. Spread the bean mixture on a shallow dish. Combine the olives and parsley in a small bowl, toss well to mix, and sprinkle over the bean dip. Serve with whole grain pita ( phase 2 only) , leaves of belgian endive, celery sticks, or veggies of your choice.

White Bean Dip - South Beach Diet Recipe (Phase 2)

White Bean Dip - South Beach Diet Recipe (Phase 2) - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

Ingredients: South Beach Diet food list

15 oz can white beans, rinsed and drained
1 1/2 T lemon juice
1-2 T extra virgin olive oil
1 1/2 t crushed garlic
1/4 t dried oregano
1/8 t ground black pepper

2 T finely chopped black olives
2 T finely chopped parsley

Instructions: South Beach Diet cook book

1. Place first 6 ingredients in a food processor and process until smooth. Add a few teaspoons of water if the mixture seems too thick.

2. Spread the bean mixture on a shallow dish. Combine the olives and parsley in a small bowl, toss well to mix, and sprinkle over the bean dip. Serve with whole grain pita , leaves of belgian endive, celery sticks, or veggies of your choice.
Nutrirional info ( per Tablespoon)

White Bean and Rosemary Salad - South Beach Diet Recipe (Phase 1)

White Bean and Rosemary Salad - South Beach Diet Recipe (Phase 1) - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

Ingredients: South Beach Diet food list

2 16-ounce cans of small white cannellini beans, drained and rinsed
1/2 small red onion or 1/4 vidalia onion, coarsely chopped
1 tablespoon and 1 teaspoon chopped fresh rosemary
2 teaspoons olive oil
1 tablespoon balsamic vinegar
Kosher salt and pepper

Directions: South Beach Diet cook book

Combine all ingredients except salt and pepper in a medium bowl.
Let sit at room temperature for 1 hour while the flavors blend. Add salt and pepper to taste.
Serve at room temperature.

Vanilla Ricotta Cheesecake - South Beach Diet Recipe (Phase 1)

Vanilla Ricotta Cheesecake - South Beach Diet Recipe (Phase 1) - Free South Beach Diet Recipes - South Beach Diet mean menu plan online

Ingredients: South Beach Diet food list

2 cups ricotta cheese
3 packets Splenda
1 tsp vanilla extract
1/2 vanilla bean - scrape out
2 eggs

Mix well, pour into 4 ramekins, bake in 350 oven for 20 minutes

Turkey Cutlets - South Beach Diet Recipe (Phase 1)

Turkey Cutlets - South Beach Diet Recipe (Phase 1) - Free South Beach Diet Recipes - South Beach Diet meal menu plan online

Ingredients: South Beach Diet food list

Turkey Cutlets
2 lbs. thinly sliced turkey cutlets
2 Tblsp. fresh rosemary
3 cloves garlic, thinly sliced
1/4 c fresh lemon juice
2 Tblsp. olive oil
1 Tblsp. black peppercorns
1 tsp. salt

Directions: South Beach Diet cook book

* In a large bowl, mix together rosemary, garlic, 2 Tblspns lemon juice, olive oil and black peppercorns. Add turkey cutlets and let marinate in refrigerator at least 1 hour.

* Preheat grill or non-stick frying pan. Spray frying pan with cooking spray. Remove turkey from marinade and sprinkle with salt. (optional). Cook cutlets on both sides for 3 to 4 minutes. Remove from heat and sprinkle w