South Beach Diet Phase 1 Food List and Tips. If you want to lose as much weight as possible during Phase 1 of the South Beach Diet, you need to eat only the foods on the allowed food list. But for some dieters, that can be quite a challenge. If you eat a typical Western diet, most of the foods you're used to eating are not allowed. And the foods that are allowed may not be familiar. To lose weight successfully, download and print South Beach Diet Phase 1 food lists then use the tips and advice to stick to the plan. The Dukan Diet food list contains the 100 foods that are allowed & will help you lose weight during all four phases of the diet. South Beach Diet Phase 2 Guidelines and Food List. Phase 2 Guidelines. The Atkins diet, also known as the Atkins nutritional approach, is a low-carbohydrate diet promoted by Robert Atkins and inspired by a research paper he read in The. SOURCES: Atkins, R. Atkins for Life. Martin’s Press, 2003. Atkins web site. Atkins’ New Diet Revolution: Revised and Updated. How to Count Carbs on the Atkins Diet. Managing carbohydrate intake is the foundation of the Atkins diet plan. You need to learn how to calculate the amount of. Welcome to the original low carb experts. Atkins food products help you to live your low carb life. South Beach Diet Phase 1 Food Lists. There are a few different places where you can download and print copies of the South Beach Diet Phase 1 Food Lists. South Beach Diet Foods to Enjoy: Includes allowable foods for Phase 1 and Phase 1 foods to avoid. Download and print the list and/or bookmark the page so that you can refer back to it during this two- week stage. The book version of the weight loss program includes printed lists Phase 1 allowed foods. The book also includes many other resources including Phase 1 meal plans, Phase 1 foods to avoid, South Beach Diet recipes fitness routines and exercises. You may notice that there are some slight differences between the Phase 1 foods listed on the website and the Phase 1 foods listed in the book. The online version is updated more often to include new and popular foods like Stevia, agave nectar or almond milk. If you plan to make The South Beach Diet your eating plan for life, using both resources is a good idea. In addition to your healthy proteins, phase 1 of the South Beach Diet encourages you to fill your plate with veggies. It is not essential to start in Phase One, also called the Induction Phase, but for most people it is the best place to start in order to kick start their weight loss. Easy South Beach Diet Phase 1 Food Tips. Once you know which foods to eat and which foods to avoid during Phase 1 of the South Beach Diet, use these helpful tips to eat better and lose weight. Don't rely on . Just because a food is healthy, doesn't mean that it is good for your diet during Phase 1. In fact, many healthy foods are not allowed during Phase 1 of the South Beach Diet. Fruit is a good example. Whole fruit contains fiber and other healthy vitamins and minerals. But because fruit contains a lot of sugar (fructose) it is not allowed during Phase 1. Homemade baked goods are another food to ditch during Phase 1. Stick to the food list to make meal and snack choices - even when the menu options sound healthy. Stick to unprocessed foods. The tricky thing about Phase 1 is that you have to avoid certain foods - like sugar - but also any product that contains that food as an ingredient. If you eat heavily processed packaged foods, you'll have to scour the ingredients list of every product you buy to uncover hidden ingredients. It's easier and healthier to eat whole foods in their natural state. Measure portion sizes. It is especially important during Phase 1 of The South Beach diet if you want to lose a lot of weight. Many items on the Phase 1 food list have suggested serving sizes. Nuts, for example, are limited to one serving per day and each variety of nut has a different serving size. Only 2 cups of dairy products are allowed each day and sweet treats are limited to 7. Get creative in the kitchen. You'll be able to eat more food and you'll be less hungry if you cook your own healthy South Beach Diet foods. There are plenty of recipes online and in the book. It will help you to keep your mind off of the foods that are not allowed during Phase 1. Plan meals and snacks in advance. It's going to be natural to want to fall back into your old eating habits during Phase 1 of the South Beach Diet. In social situations and during stressful moments you're going to be tempted to reach for the foods that used to bring you comfort. So how do you combat those cravings? Be prepared. Plan your meals and snacks in advance so that you always have Phase 1 foods on hand. Phase 1 of the South Beach Diet only lasts two weeks. But this stage is a critical part of the weight loss program. Invest the time necessary to shop, prepare and eat the healthiest Phase 1 allowed foods to set yourself for long- term success on the plan. South Beach Diet Phase 1 Grocery List. Since 1. 99. 5, the South Beach diet has served as an alternative to other popular low- carb diets. This diet differs from the others because it not only restricts your carb intake, it also encourages you to make healthy protein choices and to limit your intake of saturated fat. To help you reach your weight loss goals, the South Beach Diet is divided into three phases. Phase 1 is the strictest phase of the program, with the most limited food options. Consult your doctor before starting any weight- loss program. According to the South Beach Diet website, you only need to start your weight- loss journey with Phase 1 if you want to lose 1. The website explains that the goal of this phase is to jump- start your weight loss, stabilize blood sugar and help control cravings. Phase 1 only lasts for two weeks. The focus of most of your meals during phase 1 of the South Beach Diet is protein. Choices include beef, pork, poultry, eggs, seafood and soy- based meat substitutes. To limit saturated fat, include lean beef and pork such as eye of round, top round, beef or pork tenderloin or pork chops on your grocery list. White meat poultry is recommended over dark meat, and should be skinless. Fish and shellfish are encouraged; it's recommended that you eat two servings of omega- 3- rich fish a week, so be sure to add salmon or tuna to your grocery list. While the diet is filled with mostly animal protein, the South Beach Diet offers vegetarian options, including soy- based tofu and tempeh, as well as legumes, such as kidney beans, chickpeas, lentils and Lima beans. In addition to your healthy proteins, phase 1 of the South Beach Diet encourages you to fill your plate with veggies. To keep your carb intake low, the vegetables for your grocery list during phase 1 of the diet are low- calorie, non- starchy options. This includes eggplant, spinach, broccoli, red and green bell peppers, artichokes, zucchini, leafy greens and tomatoes. Milk and plant- milk alternatives are also part of phase 1. Your grocery list choices include milk or soy milk, buttermilk, cheese and yogurt. Dairy foods are a source of saturated fat, so the South Beach Diet recommends you choose low- fat or nonfat milk, yogurt and cheese to help limit your intake. Nuts and seeds are a source of protein, fiber and healthy fat. Foods to add to your grocery list for phase 1 of the diet include peanuts, almonds, walnuts, flaxseeds, pumpkin seeds and cashews. Of these, flaxseeds, walnuts and pumpkin seeds are also rich in omega- 3 fats. To add flavor to your food, the South Beach Diet suggests you use an array of healthy oils and seasonings. Allowed foods include avocados, olive oil, canola oil, basil, oregano, cinnamon, cumin, mustard, miso, hot pepper sauce and extracts such as vanilla or almond extract. According to the South Beach Diet website, during phase 1 of the plan you need to eliminate starches and sugars from your diet. This includes foods such as sweets, white bread, potatoes and pasta. The diet also eliminates whole grains and fruits. Even though you only follow this phase of the diet for two weeks, eliminating whole food groups from your diet increases your risk of nutritional deficiencies.
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