South Beach Diet Phase 1 Guidelines and Food List

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South Beach Diet Phase 1 Guidelines and Food List

Phase 1 Guidelines 

Breakfast  Lunch 
Protein: Quantity is not limited. See choices 
Vegetables: Minimum 1/2 cup. See choices 
Fruit: None 
Starch: None 
Milk: None 
Fat: 1 tsp mayonnaise or oil (optional) See choices 
Protein: Quantity is not limited. See choices 
Vegetables: Minimum 2 cups. See choices 
Fruit: None 
Starch: None 
Milk: None 
Fat: 1 Tbsp mayonnaise or oil. See choices 
Dinner  Snack 
Protein: Quantity is not limited. See choices 
Vegetables: Minimum 2 cups. See choices 
Fruit: None 
Starch: None 
Milk: None 
Fat: 1 Tbsp mayonnaise or oil. See choices 
Snacks are required. Choose from the Protein or Vegetable list, or eat nuts from the Fats list. 

 

Allowed Foods in Phase 1

PROTEIN CHOICES
BEEF Lean cuts, such as: 
  • Eye of Round 
  • Ground beef: 
  • Extra Lean (96/4) 
  • Lean (92/8) 
  • Sirloin (90/10) 
  • Tenderloin 
  • Top Loin 
  • Top Round 
CHEESE (FAT-FREE OR LOW-FAT) 
  • American 
  • Cheddar 
  • Cottage cheese, 1-2% or fat-free 
  • Cream cheese substitute, dairy-free 
  • Feta 
  • Mozzarella 
  • Parmesan 
  • Provolone 
  • Ricotta 
  • String 
EGGS 
  • The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute if desired. 
LAMB (Remove all visible fat) 
  • Center Cut 
  • Chop 
  • Loin 
LUNCHMEAT 
  • Fat-free or low-fat only 
MEAT SUBSTITUTES (SOY BASED) 
  • Bacon - Limit to 2 slices per day 
  • Burger - < 3 gms fat per 2-3 oz portion 
  • Chicken Patties & Nuggets - < 3 gms fat per 2-3 oz portion 
  • Hot Dogs - < 3 gms fat per 2-3 oz portion 
  • Natural Peanut Butter - 2 Tbsp (may use as protein choice or limited nut choice) 
  • Sausage Pattie - Limit 1 patty per day 
  • Seiten 
  • Soy Crumbles 
  • Soy Nuts - 1/4 cup for a protein snack is suggested serving 
  • Tempeh 
  • Yuba 
PORK 
  • Boiled ham 
  • Canadian bacon 
  • Loin 
  • Tenderloin 
POULTRY (SKINLESS) 
  • Cornish hen 
  • Turkey bacon (2 slices per day) 
  • Turkey and chicken breast 
SEAFOOD 
  • All types of fish and shellfish 
TOFU 
  • Use soft, low-fat or lite varieties 
VEAL 
  • Chop 
  • Cutlet, leg 
  • Top round 
Vegetable Choices (includes legumes) 
(May use fresh, frozen or canned without added sugar) 
  • Artichokes 
  • Asparagus 
  • Beans, Green 
  • Beans, Italian 
  • Beans, Wax 
  • Beans or Legumes: 
  • Black Beans 
  • Butter Beans 
  • Chickpeas or Garbanzo 
  • Pigeon Peas 
  • Soy Beans 
  • Split Peas 
  • Broccoli 
  • Bok Choy 
  • Cabbage 
  • Cauliflower 
  • Celery 
  • Collard Greens 
  • Cucumbers 
  • Eggplant 
  • Lettuce (All varieties) 
  • Juice (Limit to 6 ounces per day) 
  • Tomato 
  • V-8 
  • Mushrooms 
  • Mustard Greens 
  • Okra 
  • Onion - Limit to 1/2 per day 
  • Peppers (All varieties) 
  • Pickles - Dill or those sweetened with Splenda® 
  • Radishes (All varieties) 
  • Rhubarb 
  • Sauerkraut 
  • Snow peas 
  • Spinach 
  • Sprouts, Alfalfa 
  • Squash, Spaghetti 
  • Squash, Summer 
  • Yellow 
  • Zucchini 
  • 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: 
  • Olive Oil 
  • Canola Oil 

Other Oil Choices that may be chosen (Polyunsaturated or a blend of Monounsaturated): 

  • Corn 
  • Enova 
  • Grapeseed 
  • Safflower 
  • Soybean 
NUTS (Limit to one serving per day as specified) 
  • Almonds - 15 (Dry roasted recommended) 
  • Brazil Nuts - 4 
  • Cashews - 15 (Dry roasted recommended) 
  • Pecans - 15 (Dry roasted recommended) 
  • Macadamia - 8 (Dry roasted recommended) 
  • Peanut Butter - 1 tsp 
  • Peanut Butter, Natural = 2 TBS 
  • Peanuts, 20 small (May use dry roasted or boiled) 
  • Pine Nuts (Pignolia) - 1 ounce 
  • Pistachios - 30 (Dry roasted recommended) 
  • Walnuts - 15 (Dry roasted recommended) 

In place of nuts, may use: 
Flax Seed - 3 TBS 

Other Fat Choices: 
  • Avocado - 1/3 whole = 1 TBS oil 
  • Guacamole - ˝ cup = 1 TBS oil 
  • Margarine - Chose those that do not contain Trans Fatty Acids such as Fleishmann's Premium Olive Oil or Smart Balance 
  • Mayonnaise - Regular or Low Fat 
  • Olives (Green or Ripe) 15 = 1/2 TBS 
  • Salad Dressing - Use those < 3 gms sugar per serving 
SPICES AND SEASONINGS 
  • All spices that contain no added sugar 
  • Broth 
  • Extracts (almond, vanilla, or others) 
  • Horseradish sauce 
  • I Can't Believe It's Not Butter! Spray 
  • Lemon Juice 
  • Lime Juice 
  • Pepper (black, cayenne, red, white) 

Use the following toppings and sauces sparingly (check labels for added sugar) 

  • Hot Sauce 
  • Salsa - Limit to 2 TBS during phase 1 
  • Soy Sauce - 1/2 TBS 
  • Steak Sauce - 1/2 TBS 
  • Worcestershire Sauce - 1 TBS 
  • Whipped Topping (Light) - 2 TBS 
SWEET TREATS (Limit to 75 calories per day) 
  • Candies, hard, sugar-free 
  • Chocolate powder, no-added-sugar 
  • Cocoa powder, baking type 
  • Fudgsicles, sugar-free 
  • Gelatin, sugar-free 
  • Gum, sugar-free 
  • Popsicles, sugar-free 
  • 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 
  • Acesulfame K 
  • Fructose (needs to be counted as Sweet Treats, Caloric Limit) 
  • Nutrasweet (Equal) 
  • Saccharin (Sweet & Low) 
  • Sucralose (Splenda) 
  • Stevia (Not approved by FDA) 
DAIRY 
  • Low-fat (1 percent) or fat-free milk or soy milk 
  • Plain or sugar-free low-fat or fat-free yogurt 
  • Fat-free half & half 
FOODS TO AVOID!!!
BEEF 
Brisket 
Liver 
Other fatty cuts 
Rib steaks 

POULTRY 
Chicken, wings and legs 
Duck 
Goose 
Poultry products, processed 

PORK 
Honey-baked ham 

VEAL 
Breast 

CHEESE 
Brie 
Edam 
Nonreduced fat 

VEGETABLES 
Beets 
Carrots 
Corn 
Potatoes, white 
Potatoes, sweet 
Yams 

FRUIT 
Avoid ALL fruits and fruit juices in Phase 1, including: 
Apples 
Apricots 
Berries 
Cantaloupe 
Grapefruit 
Peaches 
Pears 
STARCHES AND CARBS 
Avoid ALL starchy food in Phase 1, including: 
Bread, all types 
Cereal 
Croutons, all types 
Matzo 
Oatmeal 
Rice, all types 
Pasta, all types 
Pastry and baked goods, all types 

DAIRY 
1/2 cup of plain fat-free yogurt (once per day max.) 
Fat Free 1/2 & 1/2, Nonfat milk, 1% milk, Soy milk allowed with coffee. Otherwise avoid all other dairy products (unless listed under protein choices or sweet treats). Limit to < 2 TBS per cup of coffee. Otherwise, avoid all milk products in Phase 1, including: 
Yogurt, cup-style and frozen 
Ice cream 
Milk, low-fat, fat-free, whole 
Milk, soy 

MISCELLANEOUS 
Alcohol of any kind, including beer and wine 
No regular ketchup or cocktail sauce 
No pork rinds - too high in saturated fat 
No jerky - too high in sugar content 
Limit Caffeine-Containing Beverages to 1-2 servings per day 

(By TLC - More Info at Forum)

 

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