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Food You Can Eat on South Beach Diet

by Marissa Willman
  • Overview

    The South Beach Diet is a commercial weight-loss diet that limits one's intake of processed carbohydrates while increasing the consumption of healthy fats and carbohydrates. The diet focuses on eliminating foods that have a significant impact on your blood sugar. The South Beach Diet also teaches dieters about the differences between monounsaturated fats and saturated fats, allowing for consumption of the former and limited consumption of the latter. People on the South Beach Diet eat plenty of fiber, protein and whole grain for nutrition.
    The South Beach Diet claims it will help you lose pounds and inches.
  • Protein

    Lean protein should be consumed on the South Beach Diet. White meat poultry is a safe choice, though dark meat should be consumed sparingly. Seafood such as fish and shellfish are acceptable, though any canned fish should be canned in water rather than oil. Both seafood and poultry should not be fried or breaded; it should be cooked as lightly as possible. Various cuts from the round, sirloin and short loin can be eaten on this diet. Lean ground beef with less than 10 percent fat content and lean sirloin can also be eaten. Eggs, tofu, nuts and beans are also acceptable protein forms for this diet.
 
  • Vegetables

    Nutrient-rich vegetables should be consumed while following the South Beach Diet. Starchy vegetables should be restricted or avoided entirely. Leafy green vegetables such as lettuce and spinach are good choices. Celery, mushrooms, asparagus and cucumbers can also be eaten while following the diet. While these vegetables are approved for the South Beach Diet, their consumption should not be unlimited. Include a portion or two of vegetables with every meal and incorporate them into your snacks as well.
  • Dairy

    Fat-free or low-fat dairy products are ideal for the South Beach Diet. Choose dairy products that have no added sugar to limit your carbohydrate intake. Fat-free milk, plain yogurt and sour cream are allowed on this diet. Fat-free or low-fat cheese is allowed as long as the fat content does not exceed 6 grams per ounce. Friendly cheese choices include cream cheese, cheddar, American, cottage, mozzarella, Swiss and provolone, as long as they are skim varieties. String cheese can also be eaten. You can consume two to three cups of dairy products each day.
  • What to Avoid

    Avoid any starches, processed foods, refined carbohydrates and sweets on the South Beach Diet. Starchy vegetables such as potatoes should not be consumed. Refined carbohydrates such as white bread or pasta should also be avoided and replaced with whole grains. Alcohol is restricted during the first two weeks of the diet; limited amounts may be consumed after that. Soda and sugary juices should also be avoided. Dairy products such as ice cream, full-fat cheeses, whole milk and flavored yogurt cannot be consumed on this diet.

    References & Resources