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.