About the Phase 1 Diet
The Phase 1 diet refers to the first two weeks of the South Beach Diet, a progressive plan that eliminates certain foods, particularly those high in sugars and carbohydrates as indicated by the glycemic index. Phase 1 is the most restrictive part of the diet, although many of these foods will be allowed back onto your menu in later stages of the plan, at least in a limited capacity.
Meat Proteins
Many low-fat proteins are allowed in Phase 1, including skinless turkey and chicken breasts, all fish and shellfish, lean and extra-lean beef, boiled ham and pork tenderloin. Unlike some other diets, eating is encouraged in all phases of the plan, snacks included. There is no particular limit to the amount of protein that can be consumed in any one meal, as long as it comes from the allowable list of foods.
For Vegetarians
Plenty of protein options exist for vegetarians during Phase 1, such as tofu, tempeh and other soy-based meat alternatives. Soy milks and cheeses are also permissible, as are nut butters, though these are limited to 2 tablespoons per day.
Dairy
Phase 1 allows consumption of milk and other dairy products, such as yogurt, as long as they are non-fat or low-fat. Cheeses that have a high fat content, such as brie, are discouraged. American, cheddar, ricotta, mozzarella and cottage cheeses are all acceptable in reasonable amounts. Eggs are not restricted in any phase of this diet plan.
Vegetables
Vegetables that have a high starch content are restricted. These include corn, peas, sweet potatoes and carrots. Consumption of all other vegetables is encouraged. The diet recommends eating 4 1/2 cups of vegetables, such as spinach, asparagus, lettuce, green beans and mushrooms, every day.
Fats
Some fats are beneficial, which is why Phase 1 recommends eating certain kinds, such as olive, safflower and corn oils, avocados, nuts, certain salad dressings and non-trans fat margarine. Other flavor enhancers such as salsas, steak sauces and horseradish are acceptable in moderation and as long as they don't contain sugars. Likewise, lemon and lime juices, extracts and broths are included on the Phase 1 shopping list.
Foods to Avoid
Because of their high sugar content, fruits are not part of the food plan in Phase 1, although they are allowed in later stages. Also, high-fat meats such as dark chicken, honey-baked ham, brisket, liver and rib steaks should be left off the menu. You will also have to do without carbohydrates such as rice, oatmeal, pasta and baked goods.
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