Monday, December 31, 2007
Atkins follows the SouthBeach Diet's Lead
Pumpkin CheeseCake - South Beach Diet Recipes
1-15 oz. Can Pumpkin
1 Lg. Can Fat Free Carnation Evaporated Milk
1 Cup Splenda
Dash of Salt
2-3 tsp. Pumpkin Pie Spice
2 Lg. Eggs
1-8oz. Pkg. Fat Free Cream Cheese
Directions
Mix all ingredients together and beat 3 minutes or until very creamy.
Pour into 6 Custard cups. Put cups into a baking pan with hot water. Bake at 425 for 15 min. and the lower temp. to 325 for 35 minutes. Chill before serving.
Sunday, December 30, 2007
Foil Baked Fish - South Beach Diet Recipes For Phase 3
4 fillets fish
1 cup fresh green beans
1 cup fresh yellow squash
1 teaspoon dill
1 tablespoon olive oil
1 lime
Brush each filet of fish with olive oil and season to taste with sea salt and freshly ground pepper. Sprinkle with a pinch of dill. Place on a sheet of aluminum foil and add one fourth cup of green beans and squash. Sprinkle with a bit of lime juice. Repeat this process for each fillet, and fold each into a tight packet. Place on a baking sheet in a 350 degree oven and cook for at least 15 minutes, or until fish flakes when separated with a fork.
South Beach Diet Phase 3
Saturday, December 29, 2007
South Beach Diet Phase 2 Foods
Foods Allowed
- Starchy Carbs (sparingly) - bagels (whole wheat), bran muffins, cereals (high-fiber, oatmeal), pasta (whole wheat), rice (wild or brown), bread (multi-grain, bran, whole wheat).
- Seafood
- Lean beef (i.e. good cuts)
- Lean poultry (skinless chicken or turkey breast)
- Lean pork
- Fruit - apples, medium-sized banana (added Jun '04), blueberries, grapefruit, grapes, mangoes, oranges, peaches
- Vegetables - barley, black-eyed peas, pinto beans, sweet potatoes, yams, onions, carrots.
- Dairy - yogurt, milk (fat-free, 1%, 2-3 cups max.) Note that yogurt can be articially sweetened non-fat - but limit to 4 oz per day.
- Sweets - chocolate (semi-sweet).
- Soy products (<>
Foods to AVOID
- Starchy Carbs - all refined carbs - white breads, white pastas, white rice, rice cakes, cookies.
- Fruit -
canned fruit, fruit juice, pineapple, raisins, watermelon. - Vegetables - beets
, corn, white potatoes - Dairy - full cream
South Beach Diet Phase One Foods
Foods Allowed (controlled portions)
- Seafood
- Lean beef (i.e. good cuts)
- Lean poultry (skinless chicken or turkey breast)
- Lean pork
- Vegetables - broccoli, cauliflower, celery, asparagus, spinach, tomatoes, lettuce, mushrooms, zucchini, eggplant, onions, fennel.
- Legumes - beans
- Eggs
- Cheeses - fat-free, cottage cheese
- Dairy - (fat-free or 1% milk, fat-free plain yogurt). Dairy limited to 2 servings per day.
- Nuts
- Oils -canola or olive oil
- Sweets / Sugars - no more that 75 calories per day
Foods to AVOID
- All High Carbs - bread, cereal, rice, pasta, potatos, all baked goods.
- Alcohol
- All Dairy - milk, yogurt and ice cream
- Fruit - all fruits and fruit juices
- Cheese - full fat
- Vegetables - barley, carrots, white or sweet potatos, corn, yams, beets.
Phase 2 - South Beach Diet
Phase 1 - South Beach Diet
South Beach Diet Tips
Here are some tips to keep in mind if you follow the South Beach diet plan:
- Visit your health care provider before beginning the South Beach diet (or any diet) to get the go ahead.
- Be sure to take nutritional supplements during Phase 1 and 2 of the diet.
- Stay well hydrated throughout the diet, by drinking at least 8 glasses of water each day.
- Find South Beach diet recipes that can help you to vary your meals.
- Visit your health care provider for regular checkups to make sure that your nutrition and weight are at healthy levels.
How South Beach Diet Begin?
How The Diet Works?
The South Beach Diet follows the same principles of other diets based on the Glycaemic Index. Plus it recommends swapping saturates for unsaturates. When we've eaten, the carbohydrates in food get broken down into sugars, which are then absorbed into the blood causing a rise in blood sugar. In response, the hormone insulin is released from the pancreas to remove the sugar from the blood.
Dr Agatston claims that the diet he created is not low-carb or low-fat diet - instead it focuses on eating the 'right' carbs and the 'right' fats. In fact, the South Beach Diet is based on the Glycaemic Index. In practice, the diet severely restricts carbohydrates in the first two weeks, before gradually re-introducing those with a low glycaemic index. Plus it recommends swapping saturates for unsaturates.