South Beach Diet Food List

The South Beach Diet was designed by dietician Marie Almon and cardiologist Arthur Agatston. The diet consists of three phases wherein dieters have to strictly eat certain kinds of food for each phase. The diet consists of low carb foods to help lose weight and burn fat. The diet was originally designed to help prevent heart disease but it gained popularity as a weight loss diet during the 2000s.

If you are planning to lose weight it is best to consult a dietician and your doctor before undergoing any kind of diet. The sudden change in what you eat may trigger harmful effects on your body. It is better to be safe than sorry. But for those who are fit and ready to start their diet, here is the list of foods you can eat while on the South Beach Diet.

Meats & Proteins

Lean meats are a vital part of the South Beach Diet because of their low saturated fat and high protein content. The South Beach diet encourages you to eat only lean meats, skinless chicken, fish and low fat dairy products. These lean meats offer the highest benefits and levels of protein that your body needs. Lean meats are an excellent source of protein because of their low saturated fat. The low cholesterol levels of lean meats also help improve your cardiovascular health.

Vegetables

Vegetables are an integral part of the South Beach Diet Plan. The vegetables you are allowed to eat have low calorie content and help you burn fat and reduce weight. You can eat a combination of the following vegetables while you are on the South Beach Diet:

1.       Sprouts

2.       Green and leafy vegetables such as lettuce, spinach, and others

3.       Radicchios

4.       Bamboo shoots

5.       Celery

6.       Mushrooms

7.       Avocado

8.       Asparagus

9.       Okra

10.   Cucumbers

11.   Radishes

12.   Fennel

13.   Broccoli and cauliflowers

14.   Green bell , red bell, and jalapeno peppers

15.   Brussels sprouts and zucchinis

16.   Summer squash

17.   Carrots

18.   Eggplants

19.   Onions

20.   Leeks

21.   Turnips and pumpkins

These are some of the vegetables you can eat while you are on the South Beach Diet. You can count the calorie content of each vegetable and add them to the total that you are required to eat during the different phases of your diet plan.   

Fruits

You are not allowed to eat any fruits during the first phase of the South Beach Diet. But once you pass the first phase you can incorporate fruits into your diet. The kinds of fruits that are allowed in phase two of the South Beach Diet needs to have low glycemic content. Here is a list of fruits that have low glycemic content that South Beach Dieters can eat:

1. Apples
2. Apricots
3. Kiwi
4. Lemon
5. Lime
6. Mango
7. Nectarine
8. Grapefruit
9. Grapes
10. Cherries
11. Tangerine
12. Watermelon
13. Pear
14. Pineapples
15. Tangerine

These are some of the fruits you can eat while you are on the South Beach Diet plan. You are only allowed to eat a certain amount of these fruits while you are on the South Beach Diet.

Dairy

The dairy products that you are allowed to eat while you are on the South Beach Diet must have low-fat to non-fat content. In addition to low-fat to non-fat content, the dairy products must also be sugar free. Here is a list of low=fat to non-fat dairy products you can eat:

1. Goats milk
2. Soy milk
3. Plain kefir
4. Butter milk or powdered milk
5. 4 oz non-fat yogurt

These are the only dairy products that you are allowed to eat once you start your South Beach Diet plan.

Beans

Beans and legumes are an excellent source of fibers and low glycemic components. You can also get the carbohydrates your body needs when you eat enough beans without worrying about starch and other fatty components. Here is a lsit of beans that are allowed on your South Beach Diet Plan:

1. Adzuki beans
2. Black beans
3. Black-eyed peas
4. Broad beans
5. Butter beans
6. Calico beans
7. Cannellini beans
8. Chickpeas
9. Italian beans
10. Soy beans
11. White beans
12. Split beans
13. Lima beans
14. Kidney beans

These are the beans that you can eat while you are on the diet. These beans are rich in fiber and have low glycemic content. Take note that it is better to wash and dry the beans yourself than purchasing canned beans. Canned beans have a higher sugar content that can alter your diet.

Nuts & Seeds

Nuts and seeds can be incorporated into your South Beach Diet. But be warned that nuts and seeds should only be eaten in limited servings of about 2/3 ounce per day. Here is alist of nuts you can eat while on the diet program:

1. Almonds
2. Brazil nuts
3. Pecans
4. Pistachios
5. Walnuts
6. Cashews
7. Hazelnuts
8. Macadamia

These nuts should be taken in limited servings.

Sweets

The only allowable sweets in the South Beach Diet are the sweets that have no sugar and are non-fat.

The South Beach Diet follows a strict list of foods you can eat. The food list should be followed to the letter to get the best results.