The South Beach Diet Super Charged

by Joseph Signorile PhD

  Monounsaturated Oils

  Canola

  Olive (particularly extra-virgin)

  Polyunsaturated Oils or a Blend of Monounsaturated and Polyunsaturated

  Corn

  Flaxseed

  Grapeseed

  Peanut

  Safflower

  Sesame

  Soybean

  Sunflower

  Other Fat Choices

  Avocado—1/3 whole = 1 Tbsp. oil

  Guacamole—½ c. = 1 Tbsp. oil

  Margarine, trans fat-free—2 Tbsp.

  Mayonnaise, low-fat—2 Tbsp. (avoid varieties made with high-fructose corn syrup)

  Mayonnaise, regular—1 Tbsp.

  Olives (green or ripe)—15 = ½ Tbsp. oil

  Salad dressing—2 Tbsp. Use those that contain 3 g sugar or less per 2 Tbsp. Best choices contain canola or olive oil; dressings labeled “low-carb” may only be used if they meet these guidelines.

  Trans fat-free spreads—2 Tbsp.

  SEASONINGS AND CONDIMENTS

  All spices that contain no added sugar

  Broth

  Coconut milk, lite

  Espresso powder

  Extracts (almond, vanilla, or others)

  Horseradish and horseradish sauce

  Lemon juice

  Lime juice

  Pepper (black, cayenne, red, white)

  Salsa (check label for added sugar)

  Trans fat-free cooking spray

  Use the following toppings and sauces sparingly; check label for added sugar or monosodium glutamate (MSG).

  Cream cheese, fat-free or light—2 Tbsp.

  Hot pepper sauce

  PHASE 1 FOODS TO ENJOY

  “Low-carb” condiments may only be used if they are trans fat-free and contain no added sugar.

  Miso—½ Tbsp.

  Shoyu—½ Tbsp.

  Sour cream, light or reduced-fat—2 Tbsp.

  Soy sauce—½ Tbsp.

  Steak sauce—½ Tbsp.

  Taco sauce—1 Tbsp.

  Tamari—1 Tbsp.

  Whipped topping, light or fat-free—2 Tbsp.

  Worcestershire sauce—1 Tbsp.

  SWEET TREATS

  Limit to 75–100 calories per day.

  Candies, hard, sugar-free

  Chocolate powder, no sugar added

  Chocolate syrup, sugar-free

  Cocoa powder, unsweetened baking type (also for cocoa)

  Drink mix, sugar-free and nutrient-enhanced

  Fudgsicles, no sugar added

  Gelatin, sugar-free

  Gum, sugar-free

  Jams and jellies, sugar-free

  Popsicles, sugar-free

  Syrups, sugar-free

  Some sugar-free products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol, or xylitol) and are permitted on the South Beach Diet. They may have associated side effects of gastrointestinal distress if consumed in excessive amounts.

  SUGAR SUBSTITUTES

  Acesulfame K

  Aspartame (NutraSweet, Equal)

  Fructose (count as Sweet Treats, 75–100 calorie limit)

  Saccharin (Sweet’N Low)

  Sucralose (Splenda)

  Some sugar substitutes may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol, or xylitol) and are permitted on the South Beach Diet. They may have associated side effects of gastrointestinal distress if consumed in large amounts.

  BEVERAGES

  Caffeinated and decaffeinated coffee and tea (drink caffeinated in moderation)

  Diet, caffeinated and decaffeinated, sugar-free sodas and drinks (drink caffeinated in moderation)

  Herbal teas (such as peppermint and chamomile)

  Milk, 1% or fat-free

  Soymilk, low-fat plain, vanilla, or sucralose-containing (4 g or less fat per 8 oz. serving). Be sure that the product does not contain high-fructose corn syrup.

  Sugar-free powdered drink mixes

  Tomato juice

  Vegetable juice cocktail

  PHASE 1 FOODS TO AVOID

  BEEF

  Brisket

  Jerky, unless homemade without sugar

  Liver

  Prime rib

  Rib steak

  Skirt steak

  POULTRY

  Chicken, wings and legs

  Duck

  Goose

  Turkey, dark meat (including wings and thighs)

  PORK

  Bacon

  Honey-baked ham

  Pork rinds

  VEAL

  Breast

  DAIRY

  Ice cream

  Milk, 2% or whole

  Soymilk, whole

  Yogurt, cup-style and frozen

  CHEESE

  Full-fat

  FRUITS

  Avoid all fruits and fruit juices on Phase 1.

  VEGETABLES

  Beets

  Carrots

  Corn

  Green peas

  Potatoes, sweet

  Potatoes, white

  Pumpkin

  Squash, winter

  Turnips (root)

  Yams

  STARCHES

  Avoid all starchy food on Phase 1, including:

  Bread, all types

  Cereal, all types

  Croutons, all types

  Matzo

  Oatmeal

  Pasta, all types

  Pastries and baked goods, all types

  Rice, all types

  CONDIMENTS

  Cocktail sauce

  Ketchup

  BEVERAGES

  Alcohol of any kind, including beer and wine

  Fruit juice, all types

  Milk, full-fat and 2%

  Powdered drink mixes containing sugar

  Soda and other drinks containing sugar

  Soymilk with more than 4 g fat per 8 oz. serving

  PHASE 1 SAMPLE MEAL PLAN

  DAY 1

  BREAKFAST

  6 ounces vegetable juice cocktail

  Ham and cheese omelet with chives

  Coffee or tea with 1% or fat-free milk and sugar substitute

  MIDMORNING SNACK

  Vegetable dippers with avocado-cilantro guacamole (1/3 avocado mashed with 1/3 cup reduced-fat cottage cheese, chopped onion, minced garlic, minced cilantro, and red pepper flakes)

  LUNCH

  Chock-Full-of-Veggies Chili (“Recipes for Phase 1 Meal Plans” Section)

  Large mixed green salad

  2 tablespoons Ranch Dressing (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing

  MIDAFTERNOON SNACK

  Chilled shrimp cocktail with spicy red pepper sauce (for the sauce, in a blender, combine 1 diced red bell pepper with 2 tablespoons reduced-fat sour cream, 1 clove garlic, and hot pepper sauce to taste)

  DINNER

  Grilled sirloin steak (grill extra for Day 2 lunch)

  Hearts of Palm “Potato” Salad (“Recipes for Phase 1 Meal Plans” Section)

  Grilled bell peppers and onions with minced garlic and balsamic vinegar (grill ahead and let marinate in the dressing for best flavor)

  DESSERT

  Maple-Almond Flan (“Recipes for Phase 1 Meal Plans” Section)

  DAY 2

  BREAKFAST

  6 ounces vegetable juice cocktail

  Vegetable Quiche Cups to Go (“Recipes for Phase 1 Meal Plans” Section)

  Coffee or tea with 1% or fat-free milk and sugar substitute

  MIDMORNING SNACK

  1 ounce reduced-fat cheddar cheese cubes with grape tomatoes

  LUNCH

  Clear mushroom soup (chicken broth and reconstituted dried mushrooms)

  Sliced steak on a bed of mixed greens (use leftover steak from Day 1 dinner)

  2 tablespoons Lemon Vinaigrette (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing

  MIDAFTERNOON SNACK

  Grilled Chicken and Roasted Red Pepper Roll-Up (“Recipes for Phase 1 Me
al Plans” Section)

  DINNER

  South Beach Diet Shepherd’s Pie (“Recipes for Phase 1 Meal Plans” Section)

  Radicchio and endive salad

  2 tablespoons Dijon Vinaigrette (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing

  DESSERT

  Peanut butter delight (in a blender, process ½ cup part-skim ricotta, 1 tablespoon natural peanut butter, ½ teaspoon vanilla extract, and 1 packet sugar substitute until smooth; chill and serve)

  PHASE 1 SAMPLE MEAL PLAN

  DAY 3

  BREAKFAST

  6 ounces tomato juice

  Poached egg and salmon Florentine (1 poached egg with smoked salmon served on ½ cup spinach cooked in olive oil)

  MIDMORNING SNACK

  Tex-Mex Smoked Turkey Roll-Up (“Recipes for Phase 1 Meal Plans” Section)

  LUNCH

  Phase 1 soup of your choice, optional (“Recipes for Phase 1 Meal Plans” Section)

  Chopped salad with tuna and white beans (on a bed of chopped romaine, layer 6 ounces light tuna with chopped cucumber, tomato, celery, and radishes; ½ cup canned white beans; and 1/3 cup diced avocado)

  MIDAFTERNOON SNACK

  Plum tomato halves topped with 1 ounce reduced-fat turkey pepperoni slices (crisp the pepperoni in the microwave)

  DINNER

  Roasted rotisserie chicken on a bed of mixed greens with toasted pistachios (buy supermarket rotisserie chicken breast and get extra for Day 4 lunch)

  2 tablespoons Green Goddess Dressing (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing

  Roasted artichoke hearts (toss thawed frozen artichoke hearts with a little olive oil, sea salt, and freshly ground black pepper and bake at 350°F until crisped)

  DESSERT

  Lime Zest Ricotta Crème (“Recipes for Phase 1 Meal Plans” Section)

  PHASE 1 SAMPLE MEAL PLAN

  DAY 4

  BREAKFAST

  6 ounces vegetable juice cocktail

  2 eggs scrambled with chopped onion and roasted red peppers (from a jar)

  Turkey bacon

  Coffee or tea with 1% or fat-free milk and sugar substitute

  MIDMORNING SNACK

  Roast Beef and Horseradish Roll-Up (“Recipes for Phase 1 Meal Plans” Section)

  LUNCH

  Green Gazpacho (“Recipes for Phase 1 Meal Plans” Section)

  Southwestern chicken salad (toss leftover chicken from Day 3 dinner with up to ½ cup canned black beans, 1/3 diced small avocado, chopped scallions, and prepared salsa; serve on a bed of greens)

  MIDAFTERNOON SNACK

  Celery sticks stuffed with 1 wedge French onion and garlic reduced-fat spreadable cheese

  DINNER

  Grilled Salmon with Tomatoes, Spinach, and Capers (“Recipes for Phase 1 Meal Plans” Section; make extra for Day 5 lunch)

  Jicama and red onion salad

  2 tablespoons Blue Cheese Dressing (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing

  DESSERT

  Chilled Espresso Custard (“Recipes for Phase 1 Meal Plans” Section)

  PHASE 1 SAMPLE MEAL PLAN

  DAY 5

  BREAKFAST

  6 ounces vegetable juice cocktail

  Asparagus and mushroom omelet (cook asparagus and mushrooms in olive oil before filling)

  Coffee or tea with 1% or fat-free milk and sugar substitute

  MIDMORNING SNACK

  Caprese bites (cut 1 part-skim mozzarella stick into 4 pieces; place each piece in a hollowed-out cherry tomato and microwave to melt cheese, if desired)

  LUNCH

  Phase 1 soup of your choice, optional (“Recipes for Phase 1 Meal Plans” Section)

  Easy salmon salad (toss leftover salmon from Day 4 dinner with diced cucumber, watercress, 2 tablespoons reduced-fat sour cream, and chopped dill)

  MIDAFTERNOON SNACK

  Vegetable dippers with Indian-style yogurt dip (mix nonfat or low-fat yogurt with a little ground cumin, coriander, and turmeric)

  DINNER

  Homestyle Turkey Meatloaf with Mushrooms and White Beans (“Recipes for Phase 1 Meal Plans” Section)

  Mixed baby lettuces with ¼ cup toasted pine nuts

  2 tablespoons Dijon Vinaigrette (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing

  DESSERT

  Cocoa-Nut Mousse (“Recipes for Phase 1 Meal Plans” Section)

  PHASE 1 SAMPLE MEAL PLAN

  DAY 6

  BREAKFAST

  6 ounces vegetable juice cocktail

  Portobello breakfast stack (top a portobello mushroom with a slice of tomato and broil 3 minutes; top mushroom with scrambled eggs and chopped chives)

  Coffee or tea with 1% or fat-free milk and sugar substitute

  MIDMORNING SNACK

  1 reduced-fat spreadable cheese wedge with cucumber sticks

  LUNCH

  Cobb salad (top chopped romaine with diced smoked deli chicken, 1/3 diced small avocado, 2 slices crumbled cooked turkey bacon, and chopped tomatoes and red onion)

  2 tablespoons Lime Vinaigrette (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing

  MIDAFTERNOON SNACK

  4 Labne Balls (“Recipes for Phase 1 Meal Plans” Section) with crudités

  DINNER

  Mediterranean Skillet Cod (“Recipes for Phase 1 Meal Plans” Section)

  Oven-roasted asparagus with lemon zest and black pepper

  Julienned vegetable salad with crumbled reduced-fat feta cheese

  2 tablespoons Balsamic Vinaigrette (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing

  DESSERT

  No-sugar-added Fudgsicle with an 8-ounce glass of 1% or fat-free milk

  PHASE 1 SAMPLE MEAL PLAN

  DAY 7

  BREAKFAST

  6 ounces tomato juice

  Spanish Artichoke “Tortilla” (“Recipes for Phase 1 Meal Plans” Section)

  Coffee or tea with 1% or fat-free milk and sugar substitute

  MIDMORNING SNACK

  1 ounce assorted reduced-fat cheese cubes with crudités

  LUNCH

  Lump crabmeat salad in a tomato bowl (mix 4 ounces lump crabmeat, ¼ cup finely diced bell pepper, and 1 minced scallion with 1 tablespoon mayonnaise and 1 tablespoon nonfat plain yogurt; serve in a hollowed-out tomato)

  Sugar-free Popsicle

  MIDAFTERNOON SNACK

  Latte with fat-free milk (sweetened with sugar substitute, if desired)

  30 pistachios

  DINNER

  Ginger-Dijon Glazed Pork Tenderloin (“Recipes for Phase 1 Meal Plans” Section; make extra for Day 8 lunch)

  Surprise South Beach Diet Mashed “Potatoes” (“Recipes for Phase 1 Meal Plans” Section)

  Assorted grilled vegetables, such as asparagus, zucchini, and bell peppers

  DESSERT

  Baked Ricotta Custard (“Recipes for Phase 1 Meal Plans” Section)

  PHASE 1 SAMPLE MEAL PLAN

  DAY 8

  BREAKFAST

  6 ounces vegetable juice cocktail

  Chunky Vegetable Hash (“Recipes for Phase 1 Meal Plans” Section)

  1 or 2 eggs, any style

  Coffee or tea with 1% or fat-free milk and sugar substitute

  MIDMORNING SNACK

  4 ounces nonfat Greek yogurt with a dash of almond extract

  LUNCH

  Tomato Soup with Veggies and Lima Beans (“Recipes for Phase 1 Meal Plans” Section)

  Sliced pork loin (use leftovers from Day 7 dinner) on a bed of baby greens

  2 tablespoons Lemony Dill Dressing (“Recipes for Phase 1 Meal Plans” Section) or low-sugar prepared dressing

  MIDAFTERNOON SNACK

  Curried Turkey Roll-Up (“Recipes for Phase 1 Meal Plans” Section)

  DINNER

  Pecan-Crusted Trout (“Recipes for Phase 1 Meal Plans” Section)

  Co
llard greens cooked with garlic and olive oil

  Red Bean Mash (“Recipes for Phase 1 Meal Plans” Section)

  DESSERT

  Vanilla Ricotta Crème (“Recipes for Phase 1 Meal Plans” Section)

  PHASE 1 SAMPLE MEAL PLAN

  DAY 9

  BREAKFAST

  6 ounces vegetable juice cocktail

  2 scrambled eggs in a Canadian bacon cup

  Sliced garden tomatoes

  Coffee or tea with 1% or fat-free milk and sugar substitute

  MIDMORNING SNACK

  Smoked salmon with 1 ounce fat-free or light cream cheese and capers on endive leaves

  LUNCH

  Sirloin burger with 2 ounces melted reduced-fat Swiss cheese, Dijon mustard, and tomato on a bed of lettuce

  Three-bean salad (combine equal amounts of black beans, kidney beans, and chickpeas with chopped red onion; toss with a dressing of your choice, “Recipes for Phase 1 Meal Plans” Section); serve yourself ½ cup