The south beach diet
| Foods to Enjoy in Phase 1 MEAT PROTEIN BEEF Lean cuts, such as: Eye of Round Sirloin (including ground) Tenderloin Top Loin Top Round POULTRY (SKINLESS)
Cornish hen
Turkey bacon (2 slices per day)
Turkey and chicken breast
SEAFOOD
All types of fish and shellfish
PORK
Boiled ham
Canadian bacon
Loin
Tenderloin
VEAL
Chop
Cutlet, leg
Top round
LAMB (Remove all visible fat)
Center cut
Chop
Loin
LUNCHMEAT
Fat-free or low-fat only
DAIRY (added in Good Fats Good Carbs Guide released in December 2003) Low-fat (1 percent) or fat-free (skim) milk Soy milk, low fat Plain or sugar-free, low-fat, or fat-free yogurt Fat-free half & half (allowed for coffee) SOY PROTEIN
Soy bacon - limit to 2 slices per day
Soy burger (less than 3 grams fat per 2 to 3-oz portion)
Soy chicken patties & Nuggets (less than 3 grams fat per 2- 3-oz portion)
Soy hot dogs (less than 3 gms fat per 2- 3-oz portion)
Soy sausage patty - Limit 1 patty per day
Seiten
Soy crumbles
Soy nuts - 1/4 cup for a protein snack is suggested serving
Tempeh Tofu (use soft, low-fat or light varieties)
CHEESE PROTEIN (FAT-FREE OR LOW-FAT)
American
Cheddar
Cottage cheese, 1-2% or fat-free
Cream cheese substitute, dairy-free
Feta
Mozzarella
Parmesan
Provolone
Ricotta
String
NUTS AND SEEDS PROTEIN (Limit to one serving of nuts per day as specified)
Nuts: Almonds - 15 (dry roasted recommended)
Brazil nuts - 4
Cashews - 15 (dry roasted recommended) Flax seeds - 3 tablespoons
Pecans - 15 (dry roasted recommended)
Macadamia - 8 (dry roasted recommended)
Peanut butter, natural - 2 tablespoons
Peanuts, 20 small (may use dry roasted or boiled)
Pine nuts (pignolia) - 1 ounce
Pistachios - 30 (dry roasted recommended)
Walnuts - 15 (dry roasted recommended) Seeds: Pine nuts (pignolia), pumpkin, sesame, sunflower (1 ounce) In place of nuts, may use Flax Seed - 3 TBS EGGS
The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute as desired.
VEGETABLE CHOICES
(May use fresh, frozen, or canned without added sugar)
Artichokes
Asparagus
Beans, green
Beans, Italian
Beans, wax
Bok choy Broccoli
Brussels Sprouts
Cabbage
Capers
Cauliflower
Celery
Cucumbers
Eggplant Greens (collard, turnip, mustard, kale)
Hearts of palm
Kale
Leeks
Lettuce (All varieties)
Mushrooms (All varieties)
Mustard greens
Okra
Onions
Parsley
Peppers (all varieties)
Pickles - dill or those sweetened with Splenda
Raddicchio
Radishes (All varieties)
Rhubarb
Sauerkraut
Scallions (green onions)
Sea vegetables
Snow peas
Spinach
Sprouts, alfalfa
Squash, spaghetti
Squash, summer
Squash, yellow
Squash, zucchini
Swiss Chard
Tomatoes
Tomato juice or V-8 (limit to 6 oz per day)
Turnip greens
Turnips
Water chestnuts
LEGUMES
Black Beans
Butter Beans
Chickpeas or Garbanzo
Kidney
Lentils
Lima
Pigeon Peas
Soy Beans
Split Peas
FATS
The following monounsaturated oils are recommended to be consumed daily:
Oil, canola
Oil, olive
Other oil choices that may be chosen (Polyunsaturated or a blend of Monounsaturated):
Corn
Enova
Grapeseed
Peanut
Safflower
Sesame
Soybean
Sunflower
Other Fat Choices:
Avocado - 1/3 whole = 1 TBS oil
Guacamole - ? cup = 1 TBS oil
Margarine - choose those that do not contain trans fatty acids Premium olive oil or Smart Balance
Mayonnaise - regular or low fat
Olives (green or ripe) 15 = 1/2 TBS oil
Salad Dressing (use those < 3 gms sugar per serving
SPICES AND SEASONINGS
All spices that contain no added sugar
Broth
Extracts (almond, vanilla, or others)
Horseradish sauce
I Can't Believe It's Not Butter! Spray
Lemon juice
Lime juice
Pepper (black, cayenne, red, white)
Use the following toppings and sauces sparingly (check labels for added sugar)
Hot sauce
Salsa - Limit to 2 TBS during phase 1
Soy sauce - 1/2 TBS
Steak sauce - 1/2 TBS Vinegar
Worcestershire sauce - 1 TBS
Whipped topping (light) - 2 TBS (such as RediWhip)
SWEET TREATS (Limit to 75 calories per day)
Candies, hard, sugar-free
Chocolate powder, no-added-sugar
Cocoa powder, baking type
Fudgsicles, sugar-free
Gelatin, sugar-free
Gum, sugar-free
Popsicles, sugar-free
Some sugar-free products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol or xylitol) and are permitted on the SBD. They may have associated side effects of GI distress (abdominal pain, diarrhea & gas) if consumed in excessive amounts.
SUGAR SUBSTITUTES
Acesulfame K
Fructose (needs to be counted as Sweet Treats, Calorie Limit)
Nutrasweet (Equal)
Saccharin (Sweet & Low) Splenda (natural sweetener)
Sucralose (Splenda)
Stevia (Not approved by FDA)
| Foods to Avoid in Phase 1 BEEF
Brisket
Liver Rib steaks
Other fatty cuts
POULTRY
Chicken, wings and legs
Duck
Goose
Poultry products, processed
PORK
Honey-baked ham
VEAL
Breast
CHEESE
Brie
Edam
Regular, nonreduced fat
VEGETABLES and LEGUMES
Beets Black-eyed peas
Carrots
Corn Green peas Pinto beans
Potatoes, white
Potatoes, sweet
Yams
FRUIT
Avoid all fruits and fruit juices in Phase 1, including:
Apples
Apricots
Berries
Cantaloupe
Grapefruit
Peaches
Pears
STARCHES AND CARBS
Avoid all starchy food in Phase 1, including:
Bread, all types
Cereal
Croutons, all types
Matzo
Oatmeal
Rice, all types
Pasta, all types
Pastry and baked goods, all types
DAIRY/MILK (this is a change from the original list)
Avoid all full-fat dairy in Phase 1, including:
Yogurt, cup-style and frozen
Ice cream
Milk
Soy Milk
MISCELLANEOUS
No alcohol of any kind, including beer and wine
No regular ketchup or cocktail sauce
No pork rinds - too high in saturated fat
No jerky - too high in sugar content
Limit caffeine-containing beverages to 1 serving (8 ounces) per day
|
South Beach Diet Phase 2 Food List
Suggestions for adding foods in Phase 2
Here are the recommendations for easing into Phase 2, according to Dr. Agatston:
FRUIT:
1 fruit serving allowed daily to begin, gradually increased to 3 total servings for the day.
Fruit Choices (with suggested serving sizes):
Apples, 1 small
Apricots, 4 fresh or 7 dried halves
Banana, small to medium
Blueberries, 3/4 cup
Cantaloupe, 1/4 or 1 cup chunks
Cherries, 12
Grapefruit, 1/2
Grapes, 15
Kiwi, 1
Mangoes, 1/2
Oranges, 1
Peaches, 1 medium
Pears, 1 medium
Plums, 2
Strawberries, 3/4 cup
Grains and other starches:
1 serving allowed daily at first, gradually increased to 2 or 3 total servings for the day.
- Bagel, small, whole-grain, 1/2 small
- Bread, 1 slice (multigrain, oat and bran, rye, whole-wheat)
- Cereal: 1/2 cup cooked Kasha, 1/2 cup cooked oatmeal (regular, not instant), 1/2 cup Muesli (toasted), 1/2 cup Fiber One or All Bran, 1 1/4 cups Shredded Wheat ‘N Bran, 1 cup Multi-Bran Chex, 1 cup Kashi GoLean, 1 cup Uncle Sam Cereal
- Couscous, 1/2 cup
- Crackers: read labels and select only those that are whole grain with no hydrogenated oils/trans fats), that contain a good amount of fiber and no sugar (serving sizes are on the boxes)
- Muffins, bran, 1 (sugar-free, no raisins)
- Pasta, whole-wheat only, 1/2 cup cooked
- Peas, green, 1/2 cup
- Pita, 1 small (stone-ground, whole-wheat)
- Popcorn, 1/2 cup (popped)
- Quinoa, cooked, 1/2 cup
- Rice, 1/2 cup cooked (brown rice or wild rice only)
- Sweet Potato, 1 small
- Wheat germ, 3 tablespoons
Official Phase 2 Foods List (includes recent changes)
FOODS YOU CAN REINTRODUCE TO YOUR DIET
FRUIT (see above list for serving sizes)
Apples
Apricots, dried or fresh
Banana
Blueberries
Cantaloupe
Cherries
Grapefruit
Grapes
Kiwi
Mangoes
Oranges
Peaches
Pears
Plums
Strawberries
DAIRY
Light, fruited yogurt (low-fat or fat-free)
STARCHES (USE SPARINGLY)
- Bagels, small (whole grain/whole wheat)
- Bread, (multigrain, oat and bran, rye, 100% whole wheat)
- Cereal, high fiber, such as Fiber One, All Bran, and other high fiber such as Uncle Sam, Kashi GoLean, Shredded Wheat 'N Bran, Multi-Bran Chex
- Oatmeal (not instant)
- Muffins, bran, sugar-free (no raisins)
- Pasta, whole wheat
- Pita, stone-ground whole wheat
- Popcorn
- Rice (brown, wild)
- Sweet potato, small
VEGETABLES AND LEGUMES
Barley
Black-eyed peas
Carrots
Green peas
Pinto beans
MISCELLANEOUS
Chocolate (sparingly) bittersweet, semisweet
Pudding (fat-free, sugar free)
Wine, red
FOODS TO AVOID OR EAT RARELY
STARCHES AND BREADS
Bagel, refined wheat
Bread, refined wheat white
Cookies
Cornflakes
Matzo
Pasta, white flour
Potatoes - baked, white instant
Rice cakes
Rice, white
Rolls, dinner
VEGETABLES
Beets
Corn
Potatoes
FRUIT
Canned fruit, juice packed
Fruit juice
Pineapple
Raisins
Watermelon
MISCELLANEOUS
Honey
Ice cream
Jam
Don't Forget (All Phases)
1. Drink at least eight glasses of water or decaf beverages (club soda, unsweetened flavored seltzers, decaf tea or coffee [no sugar], decaf sugar-free sodas) per day.
2. Limit caffeine-containing beverages to 1 cup per day.
3. Take a daily multivitamin and mineral supplement.
4. Take a daily calcium supplement (500 mg for men of all ages and women under 50, 1,000 mg for women over 50).
| | Bacon-Stuffed Burgers Yield: 8 servings 4 slices bacon
1/4 cup onion, chopped
1 can mushroom pieces, drained and finely chopped
1 pound lean ground beef
1 pound bulk pork sausage
1/4 cup Parmesan cheese, grated
1/2 teaspoon pepper
1/4 teaspoon garlic powder
2 tablespoon steak sauce Cook bacon until crisp. Remove bacon and discard all but 2 t ablespoons drippings. Sauté onion in drippings until tender. Crumble bacon: add with mushrooms to skillet and set aside. Meanwhile, combine beef, pork, cheese, pepper, garlic powder and steak sauce in a large bowl. Shape into 16 patties. Divide bacon mixture and place over eight of the patties. Place remaining patties on top and press edges tightly to seal. Grill over medium coals until well-done (pork sausage in burgers requires thorough cooking). Serve on buns, with lettuce if desired. Yield: 8 servings. Per Serving: 177 Cal (52% from Fat, 40% from Protein, 8% from Carb); 17 g Protein; 10 g Tot Fat; 3 g Carb; 1 g Fiber; 52 mg Calcium; 2 mg Iron; 202 mg Sodium; 51 mg Cholesterol Beef and Broccoli with Garlic Sauce Yield: 6 servings 1 pound beef steak
1 tablespoon vegetable oil
1/2 teaspoon salt
1 dash white pepper
1 1/2 pound broccoli
1 teaspoon cornstarch
1 teaspoon sesame oil
1/4 cup chicken broth
2 tablespoons vegetable oil
1 tablespoon vegetable oil
1 tablespoon finely chopped garlic
1 teaspoon ginger root, finely chopped
2 tablespoons brown bean sauce
1 cup canned bamboo shoots, sliced Trim fat from beef steak; cut beef lengthwise into 2-inch strips. Cut strips crosswise into 1/8-inch slices. Toss beef, the 1 tablespoon vegetable oil, and the salt and white pepper in a glass or plastic bowl. Cover and refrigerate 30 minutes. Pare outer layer from broccoli stems. Cut broccoli lengthwise into 1-inch stems; remove flowerets. Cut stems into 1-inch pieces. Place broccoli in boiling water; heat to boiling. Cover and cook 2 minutes; drain. Immediately rinse in cold water; drain. Mix cornstarch, sesame oil and broth. Heat 12-inch skillet or wok until very hot. Add the 2 tablespoons vegetable oil; rotate skillet to coat bottom. Add beef; stir-fry 2 minutes or until beef is brown. Remove beef from skillet. Heat skillet until very hot. Add 1 tablespoon vegetable oil; rotate skillet to coat bottom. Add garlic, ginger root and bean sauce; stir-fry 30 seconds. Add bamboo shoots; stir-fry 1 minute. Stir in beef and broccoli. Stir in cornstarch mixture; cook and stir 15 seconds or until thickened. Per Serving: 280 Cal (56% from Fat, 35% from Protein, 9% from Carb); 25 g Protein; 18 g Tot Fat; 6 g Carb; 0 g Fiber; 61 mg Calcium; 3 mg Iron; 310 mg Sodium; 57 mg Cholesterol Beef Bourguignon Yield: 8 servings 1 1/2 cups dry red wine
3 tablespoons extra virgin olive oil
2 tablespoons dry minced onion
1 teaspoon thyme
1 tablespoon parsley flakes
1 bay leaf
1/2 teaspoon pepper
4 pounds stew beef, 1-inch cubes
1/3 cup flour
1 teaspoon salt
8 slices bacon, diced
24 small white onions
2 garlic cloves, minced
1 pound mushrooms, quartered Thoroughly combine first 7 ingredients; add beef and marinate at least 3 hours at room temperature, or overnight in refrigerator. Drain meat reserving 1 cup of marinade. Place meat in removable liner of slow cooker; sprinkle with flour and salt and toss to coat meat. Fry bacon; fry onions in bacon fat until slightly brown, add garlic and fry for 30 seconds; remove onions, garlic and bacon with slotted spoon and add to meat in liner. Sauté mushrooms in remaining bacon fat (add butter if needed). Remove mushrooms with slotted spoon and add to meat-onion mixture. Pour reserved 1 cup of marinade over all. Place liner in base. Cover and cook on AUTO for 6-7 hours; or LOW for 8-10 hours; or HIGH for 4-5 hours. Per Serving: 894 Cal (63% from Fat, 32% from Protein, 5% from Carb); 69 g Protein; 60 g Tot Fat; 11 g Carb; 2 g Fiber; 65 mg Calcium; 9 mg Iron; 546 mg Sodium; 232 mg Cholesterol Cream of Asparagus Soup Yield: 6 servings 1 tablespoon butter
1 small onion, finely chopped
1/2 celery, finely chopped
2 cups chicken stock
1 pound asparagus, chopped
Salt and pepper, to taste
1/4 teaspoon mace
3/4 cup whipping cream
3 hard boiled eggs, chopped Melt the butter in a saucepan over medium heat. Add the onion and celery and cook, stirring often, until soft but not brown. Add the stock and bring to a boil. Add the asparagus; simmer for 5 minutes. Add salt, pepper, and mace. Remove from heat. Slowly stir in the cream. Reheat gently. Serve in bowls garnished with hard-cooked egg. Per Serving: 144 Cal (62% from Fat, 21% from Protein, 18% from Carb); 8 g Protein; 10 g Tot Fat; 7 g Carb; 2 g Fiber; 52 mg Calcium; 1 mg Iron; 327 mg Sodium; 145 mg Cholesterol | | | | |
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