Here’s the South Beach Diet grocery list for phase 1. I have some books for their recipes and theory…not to follow like a bible. I can’t quite believe the testimonies in them! A few years ago I read it after Xmas and still follow some of the rules.
But they do have decent theories regarding what to eat and what to avoid (good – proteins, veggies; bad – bread and sugars).
The diet is broken down into 3 phases, each with their own restrictions. Phase 1 is the most restrictive while Phase 3 is the least and it’s a lifestyle.
Here’s the grocery list:
Eggs are a good source of protein, vitamin B12, riboflavin, and selenium. Eggs are so versatile that you can enjoy them with any meal, whether it’s a breakfast frittata or omelet, a salad or sandwich for lunch, or a dinner casserole.
Fat-free or part-skim ricotta cheese is packed with calcium and can add a creamy flavor to many dishes without adding extra fat. Use ricotta cheese in breakfast recipes or to make dessert. Another Phase 1-friendly dessert? Simply mix a half cup of fat-free or part-skim ricotta cheese with some vanilla extract and top with a sprinkling of nuts — delicious.
Plain nonfat or plain low-fat yogurt is a good dairy choice because it’s rich in calcium and other minerals and also provides protein and B vitamins. Yogurt is great for an on-the-go breakfast or snack before or after a workout.
Lean deli meat is ideal for making roll-ups for a healthy snack. Just take a tablespoon of your favorite nut butter and spread it over some lean turkey, chicken or roast beef, place on a lettuce leaf, and roll up for a delicious mid-morning or mid-afternoon snack.
No-sugar-added Fudgsicles will satisfy your sweet tooth on Phase 1. Fudgsicles can be enjoyed as a Sweet Treat.
Tomato juice or vegetable-juice cocktail is rich in vitamin C, potassium, and lycopene, a powerful antioxidant that is shown to help prevent certain forms of cancer and help protect against heart disease. Vegetable-juice cocktail is a healthier alternative to fruit juice because it doesn’t have as much sugar and is made with 100 percent vegetables.
Extra-virgin olive oil is one of the healthiest oils because it contains heart-healthy omega-3 fats. It can be used to prepare a delicious stir-fry or create flavorful salad dressings.
Nuts are great to have on hand for a healthy snack. High in plant protein and fiber, nuts add crunch to salads and grain dishes. Because nuts and seeds are calorie-dense, however, they may cause your weight loss to stall if you eat too many, so stick to the recommended serving sizes.
Salad greens can be tossed with a South Beach Diet-friendly salad dressing for lunch or dinner. Darker varieties of lettuce like Romaine, green leaf, and red leaf offer more nutritional benefits than iceberg.
Part-skim cheese sticks make healthy mid-morning snacks. Be sure to choose varieties that contain six grams of fat or less per ounce.
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