South Beach Diet - 2- Week Eating Plan. Whether you want to lose weight or just maintain, create meals based on these healthy eating principles of the South Beach Diet: Vegetables, fruits, and legumes are good sources. The fiber in these foods slows down digestion so you feel fuller longer. Plus, the vitamins, minerals, and phytonutrients in the fruits and veggies help protect against heart disease, cancer, and Alzheimer's disease. Get at least 1/2 cup of vegetables at breakfast and 2 cups at both lunch and dinner. Good fats help keep cells healthy; they also help you feel satisfied. Limit added oil to 2 tablespoons daily and nuts to 1/4 cup per day to help keep calories in check. Foods high in protein are digested slowly; they don't spike your blood sugar, which stimulates hunger and leads to overeating. Choose from lean cuts of beef, lamb, and pork; skinless white meat chicken and turkey; fish and shellfish; soy products; beans and other legumes; eggs; and fat- free and low- fat dairy products. Buy The South Beach Diet Supercharged! See more low- cal diets. Toss with 2 Tbsp balsamic vinaigrette dressing (1 serving equals 1/2 cup). MIDAFTERNOON SNACKCelery sticks stuffed with 1 wedge French onion and garlic reduced- fat spreadable cheese. DINNERPecan- Crusted Trout: In food processor, pulse 1/2 c pecans, 1 tsp dried rosemary, 1 clove garlic, and 1/8 tsp ground red pepper until finely chopped. Place 4 whole cleaned and boned trout (about 1. Season flesh side with 1/4 tsp salt and brush with 1 large egg white. Sprinkle nut mixture over each and press to adhere. Drizzle evenly with 2 tsp olive oil. Makes 4 servings. Nutritional info per serving: 3. Serve with: Assorted grilled vegetables, such as asparagus, zucchini, and bell peppers. DESSERTVanilla Ricotta Cream: In dessert bowl, whisk 1/2 c part- skim ricotta cheese, 1/4 tsp vanilla extract, and 1 packet granular sugar substitute. Serve immediately or chill 2 hours or overnight. For more flavor, add 1/2 tsp unsweetened cocoa powder.
Adapted from The South Beach Diet Supercharged by Arthur Agatston, MD with Joseph Signorile, Ph. D. Copyright (c) 2. Arthur Agatston, MD. Available where books are sold. Buy The South Beach Diet Supercharged. South Beach Diet Phase 1 Easy Snacks. Those of you who have done the South Beach Diet know that the first phase can be very limiting, particularly in the snacking department. Well, I found a few gems and came up with a few of my own that made me look forward to snack time when I was on Phase 1. All of these are assumed to be made for one person but can be easily adapted for 2 or more. Top south beach phase 1 snacks recipes and other great tasting recipes with a healthy slant from SparkRecipes.com. A decent and fast Oatmeal substitute for Phase 1 of South Beach Diet and. The South Beach Diet Supercharged. A South Beach Diet Supercharged Food List. South Beach Diet Phase 1 Snacks. The two daily snacks required in phase one are now. South Beach dieters lost an average of about 13 1/2 pounds over 12 weeks versus 7 1/2 pounds. PHASE 1 FOOD LIST AND SAMPLE MENU South Beach Diet. Low Carb Friends > Eating and Exercise Plans > Weight Loss Plans > South Beach Diet: PHASE 1 FOOD LIST AND SAMPLE MENU User Name. In Phase 1 of the diet. Roasted Nuts- -Buy a can of plain, raw almonds, or pick up some bulk raw cashews or pecans (you may have to visit a natural foods store like Whole Foods Market for this). Since you have to count out approximately 1. Phase 1, do this first, and then roast them in a 3. You'll be amazed at how this makes the nuts taste.. Pepperoni Snacks- -I read this one somewhere so I can't take credit for it, but it's delicious. Take about 1. 2 pieces of turkey pepperoni. Microwave on high for about 3. Then spoon a tablespoon or two of low sugar pasta sauce, and another tablespoon or two of low fat mozzarella cheese. Then microwave another 1. It's like eating pizza without the crust, and tastes good enough to keep real pizza cravings at bay. Cheese Crisps- -I read about this one in a few different places, and experimented enough myself in order to get it right. The best way to do this is to buy the pre- cut low- fat cheese like Kraft or Cracker Barrel Cracker Cuts. My favorite is cheddar, but the colby/jack or swiss will work as well. Spray a large cookie sheet (preferably a clean one) with cooking spray, then spread out four slices of the cheese on the sheet and bake for 5- 7 minutes at 3. Let cool, then scrape off with a spatula and drain on paper towels before enjoying. SB Diet Message Boards. South Beach Diet Plan Beginner''s Guide. This updated food list is based on that seen in the South Beach Diet Supercharged. Avoid all fruits and fruit juices in Phase 1, including. The South Beach Diet Supercharged Meal Plans. Here are two sample meal plans adapted from Phase 1 of The South Beach Diet Supercharged to get you started. Midafternoon Snack 1/2 cup shelled edamame with sea salt. Trust me, you will thank me later for sharing this idea. Cheese/Peanut Butter Squares- -Take two pieces of low- fat American or Muenster cheese and spread a tablespoon of natural or low- sugar peanut butter on one of them. Top with the other piece of cheese, and cut into four squares. You now have a very healthy version of that snacking wonder known as cheese/peanut butter crackers. Ham/Turkey Roll with Cream Cheese and Olives- -Take two slices of lean, low- sodium turkey breast or ham. Spread each slice lightly with low- fat cream cheese (or Laughing Cow cheese), then sprinkle each with a tablespoon of chopped or sliced green olives. Or, instead of olives, try a thinly sliced dill pickle spear. Roll up and enjoy. Celery w/Cashew Butter- -Peanut Butter is great, but it does get boring after a while. So experiment with other nut butters such as cashew butter, which has a natural sweetness to it that is mildly addictive. Spread some on celery sticks for a healthy, South Beach Phase 1- friendly snack. Pumpkin Seeds- -This one is for you folks who just can't help from snacking in front of the TV, especially after you've allotted all of your meals and snacks for the day. If you absolutely can't help yourself, this is about the best option for you. Take a 1/4 cup of roasted pumpkin seeds like David's brand, and make sure to remove the salty shells before eating the seeds themselves. By all means, let me know if you've tried any of these and what you think. I hope they help you to stay on track during Phase 1.
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