daily diet
TRANSCRIPT
BEEF Lean cuts, such as: 1. Eye of Round 2. Ground beef: Extra Lean (96/4), Lean (92/8),
Sirloin (90/10) 3. Tenderloin 4. Top Loin
5. Top Round LAMB (Remove all visible fat) 1. Center Cut 2. Chop 3. Loin PORK 1. Boiled ham 2. Canadian bacon 3. Loin
4. Tenderloin POULTRY (SKINLESS) 1. Cornish hen 2. Turkey bacon (2 slices per day) 3. Turkey and chicken breast SEAFOOD1. All types of fish and shellfish TOFU1. Use soft, low-fat or lite varieties
VEAL 1. Chop 2. Cutlet, leg 3. Top round
EGGS 1. The use of whole eggs is not limited unless
otherwise directed by your doctor. Use egg whites and egg substitute if desired.
LUNCHMEAT
1. Fat-free or low-fat only
MEAT SUBSTITUTES (SOY BASED)
1. Bacon - Limit to 2 slices per day
2. Burger - < 3 gms fat per 2-3 oz portion
3. Chicken Patties & Nuggets - < 3 gms fat per 2-3 oz
portion
4. Hot Dogs - < 3 gms fat per 2-3 oz portion
5. Natural Peanut Butter - 2 Tbsp (may use as protein
choice or limited nut choice)
6. Sausage Pattie - Limit 1 patty per day
7. Seiten
8. Soy Crumbles
9. Soy Nuts - 1/4 cup for a protein snack is suggested
serving
10. Tempeh
11. Yuba
DAIRY
1. Low-fat (1 percent) or fat-free milk or soy milk
2. Plain or sugar-free low-fat or fat-free yogurt
3. Fat-free half & half
CHEESE (FAT-FREE OR LOW-FAT) American
1. Cheddar
2. Cottage cheese, 1-2% or fat-free
3. Cream cheese substitute, dairy-free
4. Feta
5. Mozzarella
6. Parmesan
7. Provolone
8. Ricotta
9. String
NUTS (Limit to one serving per day as specified)
1. Almonds - 15 (Dry roasted recommended)
2. Brazil Nuts - 4
3. Cashews - 15 (Dry roasted recommended)
4. Pecans - 15 (Dry roasted recommended)
5. Macadamia - 8 (Dry roasted recommended)
6. Peanut Butter - 1 tsp
7. Peanut Butter, Natural = 2 TBS
8. Peanuts, 20 small (May use dry roasted or boiled)
9. Pine Nuts (Pignolia) - 1 ounce
10. Pistachios - 30 (Dry roasted recommended)
11. Walnuts - 15 (Dry roasted recommended)
12. In place of nuts, may use: Flax Seed - 3 TBS
VEGETABLE CHOICES (includes legumes) (May use fresh, frozen or canned without added sugar) Artichokes
1. Asparagus
2. Beans, Green
3. Beans, Italian
4. Beans, Wax
5. Beans or Legumes:
6. Black Beans
7. Butter Beans
8. Chickpeas or Garbanzo
9. Pigeon Peas
10. Soy Beans
11. Split Peas
12. Broccoli
13. Bok Choy
14. Cabbage
15. Cauliflower
16. Celery
17. Collard Greens
18. Cucumbers
Vegetables Cont.
1. Eggplant
2. Lettuce (All varieties)
3. Juice (Limit to 6 ounces per day)
4. Tomato
5. V-8
6. Mushrooms
7. Mustard Greens
8. Okra
9. Onion - Limit to 1/2 per day
10. Peppers (All varieties)
11. Pickles - Dill or those sweetened with Splenda®
12. Radishes (All varieties)
13. Rhubarb
14. Sauerkraut
15. Snow peas
16. Spinach
17. Sprouts, Alfalfa
18. Squash, Spaghetti
19. Squash, Summer
20. Yellow
21. Zucchini
22. Tomato - Limit to 1 whole or 10 cherry per serving
FAT CHOICES (with some suggested serving sizes) The following monounsaturated oils are recommended to be consumed daily:
1. Olive Oil
2. Canola Oil
Other Oil Choices that may be chosen (
1. Corn
2. Enova
3. Grape seed
4. Safflower
5. Soybean
OTHER FAT CHOICES:
1. Avocado - 1/3 whole = 1 TBS oil
2. Guacamole - ½ cup = 1 TBS oil
3. Margarine - Chose those that do not contain Trans Fatty Acids such as Fleishmann's Premium Olive Oil or Smart Balance
4. Mayonnaise - Regular or Low Fat
5. Olives (Green or Ripe) 15 = 1/2 TBS
6. Salad Dressing - Use those < 3 gms sugar per serving
TOPPINGS & SAUCES use sparingly (check labels for added sugar)
1. Hot Sauce
2. Salsa - Limit to 2 TBS during phase 1
3. Soy Sauce - 1/2 TBS
4. Steak Sauce - 1/2 TBS
5. Worcestershire Sauce - 1 TBS
6. Whipped Topping (Light) - 2 TBS
SPICES AND SEASONINGS
1. All spices that contain no added sugar
2. Broth
3. Extracts (almond, vanilla, or others)
4. Horseradish sauce
5. I Can't Believe It's Not Butter! Spray
6. Lemon Juice
7. Lime Juice Pepper (black, cayenne, red, white)
SWEET TREATS (Limit to 75 calories per day)
1. Candies, hard, sugar-free
2. Chocolate powder, no-added-sugar
3. Cocoa powder, baking type
4. Fudgsicles, sugar-free
5. Gelatin, sugar-free
6. Gum, sugar-free
7. Popsicles, sugar-free
8. Sugar substitute 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
1. Acesulfame K
2. Fructose (needs to be counted as Sweet Treats, Caloric Limit)
3. Nutrasweet (Equal)
4. Saccharin (Sweet & Low)
5. Sucralose (Splenda)
6. Stevia (Not approved by FDA)
VEGETABLES
1. Beets
2. Carrots
3. Corn
4. Potatoes, white
5. Potatoes, sweet
6. Yams
BEEF
1. Brisket
2. Liver
3. Other fatty cuts
4. Rib steaks
POULTRY
1. Chicken, wings and legs
2. Duck
3. Goose
4. Poultry products, processed
PORK
1. Honey-baked ham
VEAL
1. Breast
FRUIT Avoid ALL fruits and fruit juices in Phase 1, including:
Apples
1. Apricots
2. Berries
3. Cantaloupe
4. Grapefruit
5. Peaches
6. Pears
CHEESE
1. Brie
2. Edam
3. Non-reduced fat
DAIRY 1/2 cup of plain fat-free yogurt (once per day max.)
1. Fat Free 1/2 & 1/2, Nonfat milk, 1% milk,
2. Soy milk allowed with coffee. Otherwise avoid all other dairy products (unless listed under protein choices or sweet treats).
3. Limit to < 2 TBS per cup of coffee. Otherwise, avoid all milk products in Phase 1, including:
4. Yogurt, cup-style and frozen
5. Ice cream
6. Milk, low-fat, fat-free, whole
7. Milk, soy
STARCHES AND CARBS
1. Avoid ALL starchy food in Phase 1, including:
2. Bread, all types
3. Cereal
4. Croutons, all types
5. Matzo
6. Oatmeal
7. Rice, all types
8. Pasta, all types
9. Pastry and baked goods, all types
MISCELLANEOUS
1. Alcohol of any kind, including beer and wine
2. No regular ketchup or cocktail sauce
3. No pork rinds - too high in saturated fat
4. No jerky - too high in sugar content
5. Limit Caffeine-Containing Beverages to 1-2 servings per day
Very Simple
Low in Saturated Fates
Encourage Individual Experimentation
Balanced Foods
Healthy Diet
Heart-Healthy
Encourages Complex Carbs
Don’t Crave Foods
Weight loss is fast
Don’t get hungry
Use of Glycemic Index
Very Restrictive First Phase
Not Enough Structure
Inconsistencies
Exclusion of fruit
Insufficiency of scientific data on the South Beach Diet
Ketosis might occur
Absence of any significant mention of exercise
Lack of options for people who don’t like or can’t eat dairy products
The South Beach Diet consist of three
phases.1. For the first two weeks you are not allowed to eat
bread, potatoes, rice, pasta, baked goods, fruit,
sugar, or consume alcohol.
2. At the next level, carbohydrates are added slowly
but it is still important that weight loss continues.
3. In the third phase, when the goal in terms of body
weight is reached, carbohydrates are added at
the individuals chose.
South Beach diet teaches a way of life where you rely on the right
carbohydrates and fats.
In this diet, you can live contently without eating the bad carbohydrates and
fats.
When you eat the bad carbohydrates and fats, it causes you to eat more so
the diet helps control you.
The diet was designed by Dr. Arthur Agatston, a highly respected
cardiologist, to work with your body safely and effectively to help you lose 8
to 13 pounds in two weeks.
On the South Beach diet, you don’t count calories.
The South Beach Diet focuses on minimizing carbohydrates and focusing
more on protein rich lean meats, along with some grains, vegetables, and
fruits.
South Beach Diets rules out heavy carb foods
The South Beach Diet consists of preplanned meals that are frozen and
simply go in the microwave. No supplements or diet pills.
South Beach Diet offers “healthy” recipes for you to make your own meals
This diet plan is suited for both men and women.