Phase 1 - Food List
Overview
List of foods for the most
restrictive phase, the first 2 weeks of the South Beach Diet.
FRUITS,
STARCHES & DAIRY TO AVOID
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
Kidney
Lentils
Lima Pigeon Peas
Soy Beans
Split Peas
Broccoli
Bok Choy
Brussels Sprouts
Cabbage
Capers
Cauliflower
Celery
Collard Greens
Cucumbers
Eggplant
Hearts of palm
Kale
Leeks
Lettuce (All varieties)
Juice (Limit to 6 ounces per day) --Tomato --V-8
Mushrooms (All varieties)
Mustard Greens
Okra
Onion - Limit to ½ per day
Parsley
Peppers (All varieties)
Pickles - Dill or those sweetened with Splenda
Raddicchio
Radishes (All varieties)
Rhubarb
Sauerkraut
Scallions
Sea Vegetables
Snow peas
Spinach
Sprouts, Alfalfa
Squash, Spaghetti
Squash, Summer
Zucchini
Swiss Chard
Tomato - Limit to 1 whole or 10 cherry per meal
Turnip Greens
Turnips
Water Chestnuts
VEGETABLES TO
AVOID
Beets
Carrots
Corn
Potatoes, white
Potatoes, sweet
Yams
MEATS TO ENJOY
Fat-free
low-fat only
lunchmeat
Lean cuts of beef, such as: Sirloin (including ground)
Tenderloin
Top round
Cornish hen
chicken breast
All fish and shellfish
Boiled ham
Canadian bacon
Pork tenderloin
Chopped veal
Veal leg cutlet
Veal top round
Meats to avoid
Beef brisket, liver, rib steaks (other fatty cuts)
Chicken wings & legs
Duck
Goose
Any processed poultry products
Honey-baked ham
Veal breast
CHEESE TO ENJOY
Fat-free or
low-fat only
String
American
Cheddar
Cottage Cheese
Cream cheese substitute
Mozzarella
Parmesan
Provolone
Ricotta
Cheese to avoid
Any non-reduced fat
Edam
Brie
FRUITS, STARCHES
& DAIRY TO AVOID
Avoid ALL
fruit, dairy and starches (bread, oatmeal, rice, etc.) including
yogurt (cup style & frozen) & milk (even soy).
NUTS AND SEEDS
TO ENJOY
count out 15
nuts for a snack (unless specified differently)
Almonds (plain, not flavored)
Cashews
Pistachios
Walnuts
Pine nuts
Peanuts (20 small)
Peanut butter (1 teaspoon)
Pecan halves
Sunflower seeds
Pumpkin seeds
MISCELLANEOUS TO
AVOID
alcohol of
ANY kind
any seasoning that contains sugar or MSG
Any drink with sugar (sweet tea, sodas, Kool-Aid,
juice, etc.)
OILS TO ENJOY
Canola oil
Olive oil
Peanut oil
Sweets
For a sweet treat substitute try
sugar free Jello, Popsicles, fudgesicles, etc.
It should help satisfy that sweet
tooth without cheating.
Also, remember that fiber, protein,
fat and acidity (a squirt of lemon or even the zest)
will all slow down the sugar release
from eating high carb foods.
If you just have to cheat, have some
fiber rich food, or protein with it to help from starting a craving cycle.
Remember to have a small snack
mid-morning and mid-afternoon to help control portion sizes during mealtime.
A very small salad with a piece of
lunch meat or cheese.