Recipes For South Beach Diet

Downsides Of The South Beach Diet

Unfortunately, the South Beach Diet also has a couple of drawbacks.

The main issue is that it may be overly restrictive with respect to the amounts and types of fats allowed.

In addition, it allows potentially harmful types of fat, such as soybean oil and safflower oil, which are extremely high in omega-6 fatty acids.

Although its important to get some omega-6 fats in your diet, if youre like most people, you probably already get far more than you need.

In contrast, if you eat a Western Diet, its likely you get too little of the anti-inflammatory omega-3 fats found in fatty fish like salmon, sardines and mackerel.

Consuming a high ratio of omega-6 to omega-3 fats has been linked to inflammation, heart disease and other health problems (9,

19 ).

Overall, choosing less processed fat and eating plenty of fish high in omega-3 fats may be more important for heart health than restricting saturated fat.

SUMMARY

The South Beach Diet may be overly restrictive by prohibiting many saturated fat sources and limiting fat intake overall. In addition, it allows the use of processed vegetable oils.

What You Must Know About South Beach Diet Meals: An Honest Review

My attitude to diets needs some work. Generally, Im against them because my teenage years were full of harsh fad diets and lots of stress because of them.

Surprise! Today Im overviewing a well-known South Beach Diet, meals it contains, creative recipes, research, and overall pros and cons.

After all, if youre a healthy person and you give your body plenty of time to get used to a diet and to get out of it, thats OK. Theres one thing though that I would add after having a restrictive diet, you should still commit to proper, balanced eating habits. This is because coming back from a month of a low-carb diet and then eating 10 chocolate bars a day because you deserve it wont help.

Your weight will likely come back, your mental health will start its crazy rides up and down the emotional rollercoaster, and dont make me get started on your skin condition after that.

OK, after a slightly emotional disclaimer, lets find out more about the South Beach Diet meal plan.

Well overview:

There will also be a bonus FAQ section, so keep reading!

How To Succeed In South Beach Diet Phase 1

Dont Eat Processed Foods

The difficult thing about the 1st phase of the South Beach diet is you must avoid certain foods such as sugar and any other food comprising sugar as an ingredient.

To eat processed foods, youll need to check the nutrition label at the back and evaluate all the ingredients used.

Therefore, you should limit your consumption of processed and packaged foods instead of going through all this hassle.

Measure Portions

Portion sizes matter in all diets, not just the South Beach diet. However, in Phase 1, its super important if you want to shed a lot of weight.

Most foods allowed on the 1st phase of the South Beach diet have recommended serving portions.

Nuts and seeds, for instance, are restricted to a single portion per day. On the other hand, dairy is limited to two cups per day, while snacks are limited during the south beach diet phase 1 to 75 calories per day.

Plan Meals in Advance

With any diet, its common to want to revert to your old diet, which also applies to the 1st phase of the South Beach diet. Why? Because this 1st phase is stressful, and sometimes you will be tempted to reach for foods that give you a sense of comfort.

So what can you do to resist these urges? The best tactic here is to plan your meals and treats in advance, so you always have what you need to prepare phase 1 meals.

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What Can You Eat In Phase 3

The short answer is that you can eat anything you want. But that depends on what you want to eat, and how much. You can’t forget the lessons you learned in Phase 1 and 2, making better choices to enjoy lean protein, vegetables, healthy oils, and appropriate portions. Desserts, alcohol, sugary drinks, and fatty meats should remain off-limits for the best results.

You will be able to determine the number of carbs you can add back into your diet without gaining weight. If you see your weight increase, cut back on carbs. If you need to lose weight, you can start the Phases over again.

Day South Beach Diet Phase 1 Meal Plan

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The South Beach Diet is a commercial diet, named after an area in Miami. Created by cardiologist Arthur Agatston, M.D. in 2003, it gained notoriety after a best selling book.

It is a modified low-carbohydrate diet plan and higher in protein and fats. However, it is not strictly low-carb and does allow certain carbohydrates to be eaten. It is considered a fad diet.

This article will cover everything you need to know about following the South Beach diet in the first phase and offer a modified 7 day plan that you can follow.

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South Beach Diet Targeting

The South Beach diet was formulated by a Cardiologist and consists of eating a range of low glycemic-index carbohydrates, lean protein and healthy fats. The diet is split into three phases the first phase involves cutting out all pasta, rice, bread, fruit and alcohol to kick start weight loss and lasts for two weeks. The second phase allows re-introduction of some of the foods prohibited in phase one and this phase lasts until you reach your goal weight. The third and final phase is a maintenance phase to remain at your desired weight. Across our managed publishers, we see thousands of South Beach diet searches each month. This provides a unique opportunity for companies advertising low-carb meal options, fresh fruit and vegetables and supermarkets / grocery stores.

Recipe Targeting is in our DNASince 2008, weve been the global leader in Recipe and Diet Targeting solutions online and its in our DNA. Not only was our founder a professional chef, but the entire Gourmet Ads team is made up of passionate foodies and food bloggers. Gourmet Ads can deliver Recipe and Diet Targeting across publisher content in Real Time as well as via Audience Segments in our Ad Server or yours via various DMP and DSP Integrations. No other company has the experience in Recipe and Diet Targeting that we do.

Foods To Avoid In Phase :

Phase 1 is the strictest part of the South Beach Diet, but it only lasts 7 days!

So, why do they ask you to avoid certain foods? Eating too many sugary and processed carbs has thrown your metabolism and blood sugar out of balance, and the goal of Phase 1 is to fix that.

You could call Phase 1 a body reboot. By avoiding certain foods, Phase 1 helps get your body and glycemic index back on track.

In Phase 1 you should avoid these foods:

• Refined carbohydrates
• Grains, fruits, and beans/legumes
• Sugary drinks and soda
• Alcohol including wine and beer

Here are some popular foods not allowed during Phase 1:

• Beef: No fatty cuts of meat like brisket, prime rib or veal!
• Poultry: Avoid chicken wings & legs, and duck
• Pork: No honey-baked ham!
• Starchy vegetables like: potatoes, green peas, beets, corn, and yams
• Fruit: Skip the fruits in Phase 1. No apples, berries, peaches, pears, cantaloupe, etc.
• Starches & Carbs: No pasta, rice, bread, cereal, oatmeal, or baked good!
• Drinks: Avoid fruit juices, juice cocktails, sodas, and limit diet drinks

Tip: So, can you eat hummus? You can not eat hummus in Phase 1, as chick peas are a legume. After Phase 1 you can eat hummus , but skip the pita bread and try it with veggies like carrot sticks, sliced cucumbers, and broccoli instead.

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Helpful Insights About Recipezaarcom Mexican Jumping Beans

• Net Carbs are 12% of calories per serving, at 37g per serving. This food is risky for the keto diet but it’s still keto-friendly. However, consuming this item may limit your ability to eat more foods that contain carbs. Take into consideration whether you intend to consume additional meals. Search for foods within standard keto guidelines
• This food’s %DV for sodium is 27%. At 610mg, it’s considered high in sodium according to the FDA’s standard for %DV . The organization considers any food with %DV of more than 20% as high in sodium. If too high sodium is detrimental to your health, this meal may negatively impact your health goals. 2300mg is the daily maximum sodium amount recommended by the FDA.

Helpful Insights About Bigoven South Beach Diet Cheesy Baked Ziti

• Net Carbs are 7% of calories per serving, at 49g per serving. This food is at the upper limits of what’s considered keto-friendly and much higher than standard net carb guidelines for the keto diet. You risk kicking yourself out of ketosis and there’s little flexibility to eat more foods that contain carbs. Search for foods within standard keto guidelines
• This food contains trans fat, a type of fat that’s considered extremely unhealthy. Learn more about unhealthy fats.
• This food’s %DV for sodium is 50%. At 1159mg, it’s considered high in sodium according to the FDA’s standard for %DV . The organization considers any food with %DV of more than 20% as high in sodium. If too high sodium is detrimental to your health, this meal may negatively impact your health goals. 2300mg is the daily maximum sodium amount recommended by the FDA.

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What Is Phase 1 In The South Beach Diet

South Beach Diet Phase 1 Breakfast What is Phase 1 in the South Beach Diet?

The South Beach diet comprises three main phases, namely 1, 2 and 3.

Phase one lasts two weeks, and its designed to stop you from craving processed foods, refined starch and sugary foods to kick-start your weight loss journey.

In this phase, you eliminate virtually all carbs from your diet, such as bread, rice and spaghetti. Also, forget about taking beers and fruit juices.

Your primary focus is consuming protein such as eggs, lean beef, skinned chicken and soy products such as tofu.

You can also consume fiber-rich veggies, low-fat dairy and foods rich in healthy fats such as avocado, almonds, chia seeds, flaxseed, etc.

Phases 2 And : Foods To Include

Phase 2 includes all phase 1 foods and gradually adds in higher-carb foods, beginning with one daily serving of fruit and whole grains or starchy vegetables for the first week.

On the 14th day of phase 2 and thereafter, you may consume up to three servings of fruit and four servings of whole grains and starchy vegetables per day.

An occasional alcoholic drink is also allowed, although choices are limited to light beer and dry wine.

Once youve achieved your goal weight, you move to phase three for maintenance. During this phase, you should generally follow the guidelines from phase 2.

However, you can include treat foods occasionally, since no foods are completely off limits.

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Helpful Insights About Kalynskitchencom Shrimp And Cucumber Noodle Salad With Thai Flavors Recipes

• Net Carbs are 6% of calories per serving, at 5g per serving. This food is safe for the keto diet. If the amount is close to 25g per serving, consider whether you’re going to eat more food later.
• This food’s %DV for sodium is 34%. At 774mg, it’s considered high in sodium according to the FDA’s standard for %DV . The organization considers any food with %DV of more than 20% as high in sodium. If too high sodium is detrimental to your health, this meal may negatively impact your health goals. 2300mg is the daily maximum sodium amount recommended by the FDA.

Helpful Insights About Kalynskitchencom South Beach Diet Friendly Chicken Noodle Soup Recipes

• Net Carbs are 8% of calories per serving, at 22g per serving. This food is safe for the keto diet. If the amount is close to 25g per serving, consider whether you’re going to eat more food later.
• This food’s %DV for sodium is 23%. At 522mg, it’s considered high in sodium according to the FDA’s standard for %DV . The organization considers any food with %DV of more than 20% as high in sodium. If too high sodium is detrimental to your health, this meal may negatively impact your health goals. 2300mg is the daily maximum sodium amount recommended by the FDA.

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Whole Grains And Starchy Vegetables

Consume 14 servings per day.

• Snack: Cottage cheese with cherry tomatoes
• Dinner:Pork fajitas with 1/3 cup guacamole

There are hundreds of recipes available for all three phases of the South Beach Diet, including many with ingredients that are cheap, tasty and easy to find.

SUMMARY

You can find many recipes for the South Beach Diet, with the sample days above indicating how the days might look.

Helpful Insights About Foodcom Thai Shrimp Soup

• Net Carbs are 4% of calories per serving, at 8g per serving. This food is safe for the keto diet. If the amount is close to 25g per serving, consider whether you’re going to eat more food later.
• This food’s %DV for sodium is 42%. At 974mg, it’s considered high in sodium according to the FDA’s standard for %DV . The organization considers any food with %DV of more than 20% as high in sodium. If too high sodium is detrimental to your health, this meal may negatively impact your health goals. 2300mg is the daily maximum sodium amount recommended by the FDA.

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Set Yourself Up For Success

If you’re concerned that you won’t be able to survive the first stage of the South Beach Diet, you’re not alone. Many people find the list of Phase 1 foods to be too restrictive. But if you want to make the diet work, there are a few ways to set yourself up for success:

• Fill your pantry with your favorite Phase 1 diet foods:Get the complete list, find the foods that make you most happy, and fill your kitchen with those items. Schedule an hour to visit the grocery store and check out areas of the market that you generally skip. You might find new foods and flavors to explore.
• Clean out your kitchen: Make sure all foods that are not allowed are thrown away. That means that you clean out your refrigerator and pantry and set up your kitchen for weight loss success. Having the wrong foods in your kitchen will only make the first phase more difficult.
• Start the South Beach Diet exercise plan: You’ll be less likely to crave the Phase 1 diet foods you can’t eat if you fill your day with healthy activity that gets you away from the kitchen. The South Beach exercise program is specifically designed for beginners who want to burn calories and stay active. And if you follow the plan precisely, you won’t do too much too soon and get hungry or tired as a result.

Helpful Insights About Dietplan

• Net Carbs are 5% of calories per serving, at 8g per serving. This food is safe for the keto diet. If the amount is close to 25g per serving, consider whether you’re going to eat more food later.
• This food’s %DV for sodium is 30%. At 688mg, it’s considered high in sodium according to the FDA’s standard for %DV . The organization considers any food with %DV of more than 20% as high in sodium. If too high sodium is detrimental to your health, this meal may negatively impact your health goals. 2300mg is the daily maximum sodium amount recommended by the FDA.

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Cons Of The South Beach Diet

• The Reboot Phase and Phase 1 restricts most fruits, vegetables and whole grains and is too low in calories.
• Eating out is difficult, especially in the beginning.
• Time management is required to plan, shop and cook your meals.
• Not advisable for people with certain medical conditions including those who are pregnant, allergic to soy or peanuts, have an eating disorder, of kidney condition.

Phase : Couscous Chicken & Meat Loaf

Lemon Couscous Chicken

1. In a large skillet, bring the water, oil, broccoli, and contents of the spice sack from the couscous mix to a boil. Stir in the couscous, chicken, lemon juice, and lemon peel.2. Remove from the heat. Cover, and let stand for 5 minutes. Fluff lightly with a fork. Chill well, and serve cold.Makes 4 ServingsPer Serving: 311 cal, 24 g pro, 39 g carb, 7 g fat, 1 g sat. fat, 45 mg chol, 3 g fiber, 476 mg sodiumMeat Loaf

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