South Beach Diet: Phase 1 Diet Foods

The South Beach Diet (SBD) is a three-phase plan that focuses on foods low on the glycemic index; a food grouping that analyzes how certain foods affect blood sugar levels. Phase one is the most restrictive of the three phases but on the whole, this plan does not recommend a starvation diet. Plenty of healthy, nutritious foods are encouraged in all the phases including phase one, which lasts two weeks.

Meat and Meat Substitutes

• Lean meats are allowed in the first phase of SBD. Extra lean and lean ground beef, tenderloin, top round and sirloin comprise the beef category. Other meats include boiled ham, pork loin, Canadian bacon, skinless turkey, skinless chicken breast and all fish and shellfish. Non-meat soy-based products are also allowed, including veggie burgers, tempeh and seitan.

Eggs and Dairy

• Eggs are not restricted in any phase of the South Beach Diet. Non- and low-fat cheeses are also allowed, including cheddar, mozzarella, ricotta and American. Other dairy products included are all non- and 1 percent milk products, including yogurt and cottage cheese. Soy milks are also acceptable.

Nuts and Fats

• A small amount, one serving a day, of nuts is encouraged, particularly as a snack item. Almonds, peanuts, peanut butter, cashews, walnuts and pecans are a partial list of the nuts allowed.

  SBD does not completely exclude fats. Healthy, nonsaturated fats that come from avocado, olives, olive oil, vegetable oils and margarine that doesn't contain trans-fats are welcomed.

Vegetables

• While most vegetables are included in phase one, several that have a high glycemic index number are not. It may be easier to remember the vegetables that aren't allowed. These are the high-starch vegetables such as corn, beets, potatoes, yams and carrots. All other vegetables can be eaten freely.

Spice and Seasoning

• Any spice or sauce that does not contain sugar is fine, but some, such as salsa and steak sauce, are limited to 1 or 2 tablespoons a day. Extracts, such as vanilla and lemon are okay to use. Broths, lemon and lime juice and horseradish are also acceptable.

Fruits and Sweets

• All fruits and fruit juices are off limits in phase one. They will be introduced sparingly in the later phases of the diet.

  Some sweets, as long as they are sugar-free, are allowed on a limited basis.

Starches

• All starches are prohibited in phase one of the South Beach Diet.