Coming up with a Menu for the South Beach Diet
The South Beach diet is a popular low-carb diet and a great choice for people who want to lose weight and adopt healthy eating habits. The diet is based on the right fats and carbohydrates and helps dieters to lose up to 13 pounds within a period of 2 weeks.
The first or induction phase lasts 2 weeks and bans the consumption of fruits, breads, potatoes, and rice. Candies, ice cream, and alcohol are not allowed. You can have two servings of non-fat milk a day. The induction menu may include scrambled eggs, eggs and bacon, chicken with cheese and broccoli, and fish filet with salad. Dieters should have regular snacks and 3 balanced meals a day.
The second phase reintroduces fruits and whole grain breads and pasta. While the consumption of onions and tomatoes is restricted during the induction phase, dieters can add them to their menu now. The list of allowed foods includes dairy products such as cottage cheese, sour cream, and low-fat cheese. Dairies with saturated fats should be avoided. The consumption of lean meats is recommended during phase 2. These include wild game meats, pork, and ground beef. Foods to add to your menu include sweet potatoes, brown rice, pumpkins, and peas. You can diversify your menu and have a variety of meals and snacks. Now you can prepare steamed chicken breasts, meat loaf, Caesar salad, or turkey ham roll.
The third phase begins once dieters have reached their optimal weight. Meals should combine vegetables and protein, but whole grains are also allowed in limited amounts. The list of allowed foods includes olive oil, nuts, avocado, and other sources of fat. You can have tossed salad, omelet, roast beef, grilled salmon, or roast beef sandwich. For dessert, you can choose from fresh blueberries, vanilla yogurt with fruits, ricotta cheesecake, or chilly chocolate.
There is a large variety of snacks to choose from, depending on your progress. During the induction phase, you can have low-fat cottage cheese, celery and low-fat cheese, or 25 pistachios. Dieters enjoy a greater diversity of snacks during the second phase. They can have string cheese, low-fat yogurt, toasted pita with hummus, or peanuts. Phase 3 eliminates snacks from the menu, and meals consist mainly of protein. Dieters can eat foods from all food groups, but it is recommended to choose products with low GI.
The recipe for success is to prepare healthy snacks and meals and diversify your menu to avoid food boredom. Eat different foods instead of having the same meals day in and day out. One idea is to add different vegetables, herbs, and seasonings to your meals. When you dine out, make sure you go to the right places. This means avoiding family restaurants and fast food joints that serve fried food and meals that are high in sugar and salt content. You may want to inform yourself whether the meals include broiled, grilled, or baked fish or meat. Ask whether the sauce contains mayonnaise, mustard, or cream, and how the dishes are prepared. Opt for grilled or steamed vegetables and lean meats. You can have lamb chops, ground sirloin or pork tenderloin. Choose the right vegetables for your side items. You can have summer squash, mushrooms, or green beans. Generally, lean protein such as chicken meat or fish with vegetables like tomatoes or broccoli is a good option. Avoid alcohol and have a non-alcoholic drink such as iced tea, club soda, or water. You can have a dessert, but it is best to get ricotta cream or some fruit.