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During Phase 1, the food list for south beach diet is in controlled portions. Below you will find a list of the types of foods that are acceptable in phase 1. Remember that bread, rice, potatoes, pasta, baked goods, fruit, candy, cake, cookies, ice cream, or sugar will be slowly added back into your diet in Phase 2.

Phase 1 food list for South Beach Diet:

You may have:
• Boiled Ham
• Canola Oil
• Cheese (fat-free or low-fat)
• Canadian Bacon
• Chicken Breasts (skinless)
• Cornish Game Hen
• Eggs (whole)
• Fish (all types)
• Green Vegetables
• Lunchmeat (lean)
• Peanut Butter
• Peanuts Pecans Pistachio Nuts
• Olive Oil
• Seasoning/Spices (broth, butter sprays, pepper, anything containing no sugar)
• Shellfish
• Sirloin
• Sweets * (chocolate powder, cocoa powder (baking type), hard candy, sugar substitute (sugar-free)
• Tenderloin
• Tofu
• Turkey Bacon
• Veal
• Vegetables (artichokes, asparagus, beans, broccoli, cauliflower, celery, cucumbers, eggplant, legumes, lettuce, mushrooms, spinach, tomatoes, zucchini)

Avoid:
• Alcohol
• Baked Goods
• Beef (brisket, liver, rib steaks, fatty cuts)
• Bread
• Breast of Veal
• Cereal (all kinds)
• Cheese (full fat, brie, edam)
• Crackers
• Fruit
• Fruit Juice
• Honey-Baked Ham
• Ice Cream
• Matzo
• Milk (whole, low-fat)
• Oatmeal
• Pasta
• Pastries
• Poultry (chicken wings, legs, thighs, wings, duck, goose, poultry products)
• Soy
• Vegetables (barley, beets, black-eyed peas, carrots, corn, pinto beans, sweet potatoes, white potatoes, yams)
• Yogurt

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If you are starting or have been on the South Beach Diet for a while, but feel limited by the food choices, you can put some variety into your diet with the following South Beach Diet recipes.

Chopped Salad With Tuna - South Beach Diet Recipe (Phase 1)

2 Tablespoons white-wine vinegar
salt and pepper
1/4 cup of olive oil
1 head romaine lettuce (about 1 pound), chopped into one inch pieces
1 can (15.5 oz.) chickpeas, drained and rinsed
1 can (6 oz.) tuna in oil (I prefer mine in water), drained and flaked
1/2 cup black olives (about 20), such as Kalamata, Gaeta, or Nicoise, pitted and slivered
1/2 red onion, cut into 1/4 inch pieces; 2 cups fresh curly parsley, coarsely chopped

1.) Place vinegar in a large salad bowl. Add 1/4 teaspoon salt and 1/8 teaspoon pepper. Slowly add the oil in a steady stream, whisking to emulsify.
2.) Add the remaining ingredients to the bowl, and toss well to combine

Shrimp Scampi - South Beach Diet Recipe (Phase 2)

Ingredients:
1 pound cleaned and deveined shrimp
2 Tablespoons I Can’t Believe it’s Not Butter
2 Tablespoons olive oil
4 large cloves garlic
Juice of 1/2 lemon
1/2 cup cooking dry white wine
Pinch of dried hot pepper flakes
Salt and pepper to taste

Heat the I Can’t Believe it’s Not Butter and oil in a skillet over med-hot heat till foam subsides. Add the garlic, parsley, lemon juice, cooking wine, pepper flakes, salt and pepper. Bring to a boil, lower heat, and simmer for 3 minutes. Add shrimp and cook, stirring frequently, for 5-6 minutes till shrimp are pink. Remove from heat. Place on serving plate and pour sauce over shrimp from the skillet. Serve immediately.

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Among the most popular diets is the South Beach diet, developed by cardiologist Arthur Agatston of Miami, Florida.

The South Beach gets confused with Atkins Diet, which is a low-carbohydrate diet. The South Beach diet focuses on the consumption of “good carbohydrates” (high in fiber) and low in glycemic index. The South Beach diet was first invented for patients with heart problems to lose weight without risking ketosis. The weight loss was a side effect which encouraged many people to try the diet.

The South Beach looks at the fact that people are carb crazy. The plan has dieters eliminating bad carbs such as grains or fruits in the first 2 weeks. Later, grain-based foods and fruits are returned to the diet with the concentration on foods with low glycemic index.

The South Beach diet stresses permanent changes in one’s way of eating. As well the diet suggests whole grains along with large amounts of vegetables, with sufficient amounts of monounsaturated and polyunsaturated fats, plus Omega-3 oils. As well, the diet discourages eating of overly refined foods such as flour and sugar.

According to some the South Beach diet meets the criteria of a healthy diet. The bad thing is the beginning phase when dieters lose weight due to loss of water. Losing a large amount of water can disturb one’s electrolytes so if you’re following the South Beach diet, it would be better if you work closely with a doctor.

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