South Beach Diet Food List for Phase one

I previously posted What the South Beach Diet is. Since Phase one is very strict on what to eat and what not to eat I’m listing all the foods that are allowed and not allowed.

FOODS ALLOWED IN PHASE ONE

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

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 

EGGS

  • The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute if desired. 

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

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

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

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

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
  • Grape seed
  • Safflower
  • Soybean

OTHER FAT CHOICES:

  • Avocado – 1/3 whole = 1 TBS oil
  • Guacamole – ½ 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

TOPPINGS & SAUCES use 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

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)

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) 

———————————-

FOODS TO AVOID IN PHASE ONE

VEGETABLES

  • Beets
  • Carrots
  • Corn
  • Potatoes, white
  • Potatoes, sweet
  • Yams

BEEF

  • Brisket
  • Liver
  • Other fatty cuts
  • Rib steaks

POULTRY

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

PORK

  • Honey-baked ham

VEAL

  • Breast

FRUIT
Avoid ALL fruits and fruit juices in Phase 1, including:

  • Apples
  • Apricots
  • Berries
  • Cantaloupe
  • Grapefruit
  • Peaches
  • Pears

CHEESE

  • Brie
  • Edam
  • Non-reduced fat 

DAIRY

  • Fat Free 1/2 & 1/2, Nonfat milk, 1% milk,
  • 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, whole

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 

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

 What do you think? It’s do-able,right?


 

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2 Responses

  1. effort. pero kaya yan. kailangan lang ng di matitinag na disiplina at paninindigan. ha ha

  2. ako rin, di ko kaya…

    pag gusto ko magdiet, maggugulay lang ako perdominantly…plus exercise…

    kudos to you! You must be blogging about it so you will stick to it better…am I right?

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Hi, Peachy here!

I'm a foodie mommy living in the Philippines. I'm a mom to two daughters named PURPLE SKYE and PERIWINKLE MOONE and wife to a loving husband I fondly call peanutbutter♥. I am a foodie by heart, a coffee lover and a froyo and yogurt junkie. Learn more →

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