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SouthBeach Diet Menu - Phase 1
These is the strictest phase of SouthBeachDiet.
Phase 1 will begin reversing body's likely inability to process sugars and
starches properly known as insulin resistance. To resolve insulin resistance, we
need to cut off all bad carbs and take in those highest in fiber and nutrients
and lowest in sugar and starches. Phase 1 of South Beach Diet Meal Plan will
last for a period of 14 days. South Beach Diet - Phase 1 food list include lots
of low-glycemic index vegetable which also contribute fiber, heart-healthy folic
acid, vitamins and minerals.
No bread, potatoes, fruits and rice at all in these
phase as it will jolt bloodstream with glucosa and set up for reactive
hypoglycemia and cravings for the rest of the day.
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SOUTHBEACH DIET - PHASE 1 : FOOD LIST |
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FOOD ENJOYABLE |
FOOD TO AVOID |
| Meat:
Poultry (Skinless) - Chicken breast & turkey, pousin, turkey bacon
(2 sliced / day )
Beef - Tenderloin, sirloin, top round, other lean cut.
Pork - Boiled ham, lean bacon, Tenderloin.
Veal - Leg cutlet, top round, veal chop.
Lunchmeat - Nonfat or lower fat only. |
Meat :
Poultry - Chicken wings & legs, duck, goose, Processed poultry
products.9
Beef - Brisket, liver, rib steaks, other fatty cuts.
Pork - Honey baked ham.
Veal - Veal breast |
| Seafood - All type of fish & shellfish. |
Starches and carbs - Avoid all
starchy food in phase 1 including: Breads (all types), cereal, oatmeal,
rice (all type), pasta (all types), pastry & baked goods (all
types). |
| Eggs - No limitation of the use of whole eggs. |
| Tofu - Use soft, low fat, or lite-varieties. |
| Vegetables - Artichokes, Alfalfa sprouts, asparagus,
aubergines, beans, broccoli, cabbage, cauliflower, celery, collard greens,
cucumber, lettuce, mushrooms, snow peas, spinach, turnips, water
chestnuts. |
Vegetables - Beets, carrots, corn, potatoes, tomato (limit
to 1 whole or 10 cherry per meal), sweet potatoes, yams. |
| Cheese (fat-free or lower fat) - American, cheddar, feta,
mozzarella, parmesan, ricotta, provolone, string, dairy-free cream cheese
substitute, 1-2% or fat-free cottage cheese. |
Cheese - Brie, edam, nonreduced fat |
| Nuts - 30 pistachios, 20 small peanuts, 15 pecan
halves. |
Dairy : Avoid all dairy in phase 1,
including: frozen yogurt, ice-cream, milk, soya milk, yogurt. |
| Fats - Canola oil, Olive oil, rapeseed oil. |
| Spices & Seasonings - All spices that contain no added
sugar, broth, extracts (almond, vanilla etc), pepper, low-fat butter
substitute, horseradish source. |
Alcohol of any kind, including beer and wine. |
| Sweet treats - Limit to 75 calories per day, baking cocoa
powder, no-added sugar chocolate powder, sugar-free gelatin, sugar-free
ice-lollies, sugar-free hard sweets, sugarless chewing gum, sugar
substitute. |
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| SOUTHBEACH DIET-PHASE 1: SAMPLE MENU PLAN |
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BREAKFAST |
SNACK |
LUNCH |
SNACK |
DINNER |
DESSERT |
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DAY 1 |
An egg with turkey
bacon. |
A chunk of low-fat
cheese. |
Salad with vegetables and cheese
or meat or fish with olive oil dressing. |
some roasted nut |
Grilled salmon with
lemon. |
Sugar-free jelly with low-fat
topping |
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DAY 2 |
Omellete egg with lean
bacon |
chicken roll up with lettuce
leave |
Chicken Salad - lettuce and tomato
mixed with grilled chicken |
some almond |
roasted aubergine and
salad |
tiramisu: mixed low-fat ricotta
with unsweetened cocoa powder, some slivered almonds and sachets of sugar
substitute. |
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DAY 3 |
Egg with some steamed asparagus or
broccoli. |
some pistachios |
Tomato stuffed with tuna
salad. |
some pistachios |
Chicken made with balsamic
vinegar |
Vanilla crème : mixed together low-fat
ricotta sugar substitute and serve chilled. |
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DAY 4 |
Bacon and mushroom
omelette
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Cucumber with low-fat cream cheese |
Barbecue chicken
sandwich |
some cashews |
marinate rump steak and mushroom
caps stuff with spinach |
Almond Crème |
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DAY 5 |
Grilled tomatoes and mushrooms
with lean bacon
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20 peanuts |
Sandwich wrapped up in lettuce
instead of bread |
Piece of low-fat
mozzarella |
Grilled, skinless chicken breast with steamed
vegetables |
Mocha Crème mix together the ricotta, cocoa powder,
vanilla extract, and sugar substitute. |
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DAY 6 |
Cottage
cheese with some chopped cucumbers and tomatoes
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celery with cottage cheese |
Grilled prawn with green salad
dressing |
1 -2 Ham roll-ups plus 2 tablespoons Coriander
mayonnaise |
Steamed fish (any) with mixed salad and shredded
cabbage |
sugar free jelly. |
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DAY 7 |
Scrambled egg with fresh herbs and
mushroom |
Vegetables with cottage cheese |
Crab Cobb Salad |
sugar free jelly |
Stuffed mushrooms with skinless chicken breast and
mixed salad |
Sugar-free ice-lolly. |
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