The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life (21 page)

Consider your beverages.
Skip the mixed drink or cocktail and order a nonalcoholic beverage, such as water, club soda with a twist, diet soda, or unsweetened iced tea. You can have a glass of red or white wine with dinner if you’re on Phase 2 or 3, but if you start drinking too early in the evening, you may be tempted to have several drinks, and those liquid calories can really add up.

Order soup as a first course.
I’m big on soup these days. You should be, too, because it’s a filling way to start a meal. If possible, order a cup as soon as you sit down so that when you order your entrée, you’re not feeling ravenous. If you’re on Phase 1, stick to clear broth or consommé, a plain bean soup, or vegetable soup made with chicken or vegetable stock and thickened with puréed vegetables.

Have a salad next.
Another trick for filling up before the entrée comes is to order a big salad of mixed greens after your soup. Ask for olive oil and vinegar on the side.

Pretend you’re at home.
Order your main course the way you would create a healthy meal at home. First, look for lean protein on the menu. Ask for grilled fish or shellfish, white meat chicken or turkey, or a lean cut of beef, such as sirloin or filet mignon. Instead of starchy side dishes, request extra servings of vegetables that have either been steamed or lightly cooked in olive oil or chicken stock.

Enjoy Your Favorite Cuisine

Keep in mind that different cuisines may pose different challenges. Do you love French food but worry about the sauces? Are you crazy about Mexican cuisine but wonder about the cheese and chips? Here are some tips on how you can eat at your favorite ethnic restaurants without compromising the principles of the South Beach Diet.

Mexican.
For South Beach dieters, Mexican food can be very good or very bad, depending on the choices you make. For starters, pass on the basket of fried tortilla chips. Skip the fat-laden refried beans and rice. Avoid tacos, tortillas, quesadillas, and other refined carbs (like white rice and corn). On the other hand, fajitas—made with strips of grilled chicken, steak, or (better yet) seafood and lots of grilled vegetables—are a great option. If you’re on Phase 1, skip the fajita wrapper and just enjoy the delicious contents. If you’re on Phase 2, try to find a restaurant that offers whole-wheat wrappers, or eat just a bite or two of a regular one.

Chinese.
There are some 40,000 Chinese restaurants in the United States, so chances are, you’ll be eating in one soon. Authentic Chinese cuisine is very healthy. American-Chinese cuisine is quite different from the real thing. People who visit China for the first time are often surprised that the vegetables are served al dente with little or no sauce, and rice is usually served at the end of the meal, after diners have eaten their fill of other foods. So tell your waiter you want your Chinese food
Chinese
style: no heavy sauces; no deep-fried, breaded food; no fried noodles on the table to get you into trouble; no sweet-and-sour sauce or sugary hoisin sauce. Pass on the rice if you’re on Phase 1. If you’re on Phase 2 or 3, ask for brown rice instead of white. Avoid lo mein noodles and other noodles made from wheat and rice flour. Clear soups with vegetables, or any combination of steamed fresh vegetables with small amounts of meat, poultry, or seafood, are always good options. Lightly sautéed chicken, beef, or pork with vegetables is also a healthy choice. Ask that your food be cooked without MSG, a food additive that can give some people flushing or headaches.

Greek and Middle Eastern.
Mediterranean restaurants, such as those offering Greek, Turkish, Israeli, or Lebanese cuisine, are great choices. Here you’re likely to find grilled seafood, lamb, and chicken, along with chickpeas, fresh vegetables, and salads with small amounts of feta cheese. Sounds like food right out of the pages of the South Beach Diet, and indeed, much of our plan is modeled on the healthy Mediterranean diet and lifestyle. Even in this South Beach Diet-friendly environment, however, there are some dishes to avoid. If you’re still trying to lose weight, pass on casseroles such as moussaka (lamb or beef, eggplant, and potatoes) and pastitsio (pasta with meat), which are typically made with a high-fat béchamel sauce. If you’re on Phase 3, eat these dishes rarely, as a special treat.

French.
French cuisine has an undeserved reputation for being bad for dieters. Just look at the people in France. Sure, there’s the heavy haute cuisine smothered in cream sauce and butter, which is not diet friendly. But there is also the lighter, healthier Mediterranean style of French cooking that uses olive oil instead of butter and is abundant in fresh vegetables, fresh fish and shellfish, poultry, and salads. If you’re dining in a French restaurant, you can’t go wrong by ordering fish sautéed in olive oil with a side of vegetables. Enjoy your repast with a glass of red or white wine. Do as the French do—eat slowly and savor your food. End the meal with a small amount of dessert on occasion—a few strawberries, perhaps, or a small piece of dark chocolate. Sounds just like our Phase 3 lifestyle, right?

Japanese.
It’s a safe bet that a South Beach dieter will find something great in a Japanese restaurant. This cuisine is known for its fresh fish, lightly cooked vegetables, and grilled meat and poultry entrées. Sushi, Japanese-style raw fish served with a small amount of rice, has become one of the most popular foods in the world. You can enjoy sushi on Phase 2 if you ask for it with brown rice, a staple in many Japanese restaurants these days, or request a rice-free roll. If you are on Phase 1, stick to the rice-free rolls or sashimi, thin slices of raw fish served without rice. Tofu dishes are usually good choices, but steer clear of tempura or deep-fried foods. And even though teriyaki dishes are grilled, the sauce is often loaded with sugar. If you love teriyaki, you can enjoy it occasionally on Phase 3 but not on Phases 1 or 2. On Phases 2 and 3, you can also enjoy soba noodles in moderation; unlike most Japanese noodles, which are made from wheat and rice flour, soba noodles are made from buckwheat. Most Japanese restaurants also offer edamame, seaweed salads, and stir-fried or steamed vegetables, making it easy for you to have your 2 cups of veggies with your meal.

Indian.
Indian cuisine offers some terrific options for South Beach dieters. Thanks to clever cooking techniques and the liberal use of spices, the same lean protein, good carbs, and good fats you’ve been eating every day take on an exciting new flavor in the hands of an Indian chef. Try the tandoori-style dishes, in which fish, poultry, meat, and/or vegetables are roasted at very high temperatures in a clay oven. Other good choices include dal (a dish made with lentils or various other kinds of beans),
raitas
(yogurt-based sauces), vegetable salads, curries, and masala-style dishes made with sautéed tomatoes and onions. Many Indian restaurants serve the meal with white basmati rice. Ask your waiter not to bring it, or ask if they have brown basmati. You should also avoid Indian breads such as puri, a puffy, deep-fried flat bread, or naan, which is baked but still typically high in refined carbs. Indian appetizers such as Samosas (triangular fried pastries filled with vegetables) are also off-limits. And be sure to steer clear of dishes cooked with butter and cream.

Italian.
To many Americans, Italian food means a heaping plate of lasagna, manicotti, or some other pasta, or a large pepperoni pizza. To Italians, Italian food means starting the meal with a big salad and having a small (and I do mean small) appetizer portion of pasta followed by grilled chicken or seafood with lots of vegetables. By now you know which version of Italian food works better for the South Beach dieter. If you are on Phase 1, skip the bread and pasta and eat just the salad, veggies, and lean fish or chicken. If you’re on Phase 2, you can enjoy a piece of whole-grain bread and even order a small portion of whole-wheat pasta with tomato sauce for an appetizer. Don’t order anything fried or breaded. If you want to eat dessert like an Italian—and you’re on Phase 2—order some fresh fruit and a small slice of Parmesan cheese.

If your version of Italian is more pizzeria than trattoria, don’t despair. Today many restaurants offer crispy thin-crust pizza. When you have the option, ask for a whole-wheat crust and low-fat mozzarella cheese. Avoid high-fat toppings such as sausage, meatballs, or pepperoni. Instead, request mushrooms, spinach, or other vegetables—even better, order a salad slice, a thin crust topped with salad and a little low-fat cheese.

Fast-food tips.
Many fast-food restaurants now offer healthful alternatives to their normal fare, including meal-size salads (skip the croutons), grilled or rotisserie chicken, and veggie burgers that are lower in fat than the usual hamburger and fries. Drink diet soda, seltzer, or water instead of sugary soda.

The beauty of the South Beach Diet is that it doesn’t require special foods and is adaptable to virtually any cuisine. If you follow the guidelines suggested above, you’ll be able to find a healthy, satisfying, and delicious meal in most restaurants in the United States and around the world.

When You’re Traveling

As someone who travels often for work, I understand that staying on any diet can be a challenge when you’re on the road. Work-related stress, time-zone changes, and shifts in your eating and sleeping schedule can be very disruptive, not to mention the frustration of getting stuck on a tarmac for hours. All is not lost! With a little advance planning, most people find that they can follow the South Beach Diet on the road almost as easily as if they were at home.

The first step is anticipating where you’re likely to run into trouble. And for many people, that could be in the first few hours after leaving home! In my experience, airport terminals and airplanes can be dangerous territory for dieters. With the combination of long security lines and more frequent delays, air travel has become very stressful. Add to that the fact that many airlines have cut back on food choices and, instead of offering meals or even a sandwich, now hand out (and charge for) chips, candy bars, and cookies. If you’re not careful, you could be headed for big trouble before you’ve even reached your destination. Depending on the airport, you may be able to buy an acceptable meal, such as a salad, low-fat or nonfat yogurt, or a sandwich on whole-grain bread before boarding the plane. Also be on the lookout for healthy snacks, like a small package of dry-roasted nuts or some low-fat cheese.

If you’re not sure that you’ll be able to find healthy foods, bring your own. (Security will confiscate drinks before you get through the scanners, but they won’t take your food.) Having healthy food on hand is critical if you are on Phase 1 and need to be eating primarily lean protein, vegetables, legumes, and low-fat dairy. So, before you leave home, put some washed, cut-up veggies in a plastic bag and throw in a few pieces of string cheese or some spreadable low-fat cheese wedges, a handful of nuts, and some lean ham or turkey slices. Eat your snacks before you get ravenous so you’re not tempted to grab the first thing that comes your way.

If you’re on Phase 2 or 3, you can pack a white-meat turkey, reduced-fat ham, or natural peanut butter sandwich on whole-grain bread and a piece of fruit or two, along with some reduced-fat cheese and cut-up vegetables. Or buy a low-fat plain or artificially sweetened yogurt before boarding.

Hotel rooms with mini bars stuffed with candy and chips can also spell big trouble. Don’t even open the mini bar—not even just to look. If you’re hungry, check out the room-service menu or go down to the hotel restaurant, where you will definitely find something better to eat. Pretend you’re at home, and order something that closely resembles what you would normally eat for dinner. My favorite on-the-road meals include Caesar salad with grilled chicken (ask the kitchen to hold those fried white-bread croutons) and dressing on the side, grilled salmon with vegetables, or a turkey burger with a big salad and olive oil and vinegar on the side. My point is, you don’t have to order the cheeseburger and fries. If you do, you won’t respect yourself in the morning.

It’s also important to try to keep up with your fitness routine when you’re traveling. Besides burning calories, it will help motivate you to stick with your diet, and it’s a great stress reliever. Fortunately, you can do our Total Body Workout right in your hotel room. Interval Walking may be a bit trickier to accomplish. Depending on where you’re staying, you may not be able to walk outdoors, but many hotels have gyms with cardio equipment such as treadmills, stationary bikes, or elliptical trainers. If you can, try to stay in a hotel that has a gym. I give a few suggestions for doing interval cardio with and without a machine in “Interval Training Indoors” on
“Interval Walking Basics”
Section.

Remember that even if you miss a few workout sessions, it’s not the end of the world. When you get back home, you’ll pick up where you left off.

PHASE 1

Losing the Cravings

Do you have 10 or more pounds to lose? Do you have food cravings for refined starches and sugar? If you replied yes to either question, Phase 1 is for you. If you answered no to both questions, you can begin the diet with Phase 2.

Phase 1 is the most restrictive phase of the diet, but it’s also the shortest, lasting only 2 weeks. During Phase 1, you will not eat any starches or sugary foods. No refined white bread, pasta, or rice. No cakes, cookies, or pastries. No beer or alcohol of any kind. Not even any whole grains or whole fruits, two “good” carbohydrates that I reintroduce on Phase 2. Fruits (and especially fruit juices) can be high in natural sugars, and even whole grains can be a problem when you’re trying to stabilize your blood sugar and eliminate the cravings that caused you trouble in the past. By eliminating problem foods, Phase 1 allows you to gain control over your food choices. Although this may seem hard at first, remember that this phase is only 2 weeks long, after which you’ll be adding many of these foods back into your diet.

In fact, Phase 1 may not be as difficult as you expect because you’re not going to be hungry. After the first couple of days, most dieters find it fairly easy. During Phase 1 you’ll eat plenty of healthy food, including lean protein (fish and shellfish, skinless white-meat poultry, and lean cuts of meat), high-fiber vegetables, nuts, reduced-fat cheeses, eggs, low-fat dairy, and good unsaturated fats, such as extra-virgin olive oil and canola oil. (No, you won’t have to eat your salads dry.) You’ll enjoy three satisfying meals a day, plus two snacks, and you’ll even have some high-protein, low-sugar desserts, such as the Ricotta Cheesecake with Lemon Drizzle and Pine Nuts on
“Recipes for Phase 1 Meal Plans”
Section.

Snacks are
required
on Phase 1 and should be eaten 1 to 2 hours after a meal or an hour before your cravings typically strike. The goal is to fight hunger before it hits because if you let yourself get too famished, you’ll have a greater tendency to overeat. The best snack is one that combines some protein and some high-fiber vegetables—for example, you might have some lean white-meat turkey, fat-free or reduced-fat cheese, plain nonfat or low-fat yogurt with a handful of nuts, or some hummus with some celery sticks or bell pepper slices.

By the end of 2 short weeks, there will be a real difference in how you look and feel. Most people lose weight fairly quickly on Phase 1, especially in their bellies. While quick weight loss is a strong motivator, it’s not the primary goal of Phase 1. This phase is designed to banish your food cravings so that you can start Phase 2 with a clean slate. You’ll be well on the way to making good food choices most of the time, which is what the South Beach Diet is all about. For the most part, by the end of Phase 1, your cravings will be gone, you’ll feel lighter, and your clothes will fit a lot better.

On the following pages, we provide a list of Foods to Enjoy and Foods to Avoid during this phase, as well as 14 days of Sample Meal Plans for Phase 1. To support the meal plans, we’ve developed plenty of delicious, new, quick-and-easy recipes, many of them time-saving one-dish meals, and we’ve included some of your all-time favorite recipes as well. In addition, there are a number of recipes developed for the Phase 2 Meal Plans that you can enjoy. We have provided a note at the end of the Phase 2 recipes where this pertains.

The wide variety on the Foods to Enjoy list allows you to mix and match foods to fit your taste preferences. For example, if you don’t like ham in your omelet, which I recommend on Day 1, substitute salmon or vegetables. Not a fan of cod on Day 6? Substitute another firm white-fleshed fish, like halibut. These Sample Meal Plans really are meant to be guidelines, and you should adjust them to suit your personal tastes.

In addition, on
“Dr. Agatston Answers Your Questions about Phase 1”
Section, you’ll find answers to some of the questions our nutritionists and I are most commonly asked about Phase 1. If you have additional questions, it’s likely you’ll find the answers on our Web site, SouthBeachDiet.com.

As I explained in Part II, adding daily exercise to Phase 1 of the diet will certainly help move your weight loss along faster. Successful South Beach dieters tell us that when they start to lose weight on Phase 1, they feel so much lighter and have so much more energy that they’re inspired to become even more active. They not only walk more but are more motivated to pursue other forms of regular exercise as well.

Therefore, as you embark on Phase 1 of the diet, I urge you to also embark on Phase 1 of our new three-phase South Beach Supercharged Fitness Program (
“PHASE 1: Supercharged Fitness Program”
Section). You will certainly lose more weight faster if you’re active on a regular basis.

Phase 1 of the diet may be the hardest for you, but you’ll find that the Phase 1 fitness program is the easiest. What they have in common is that both help you become leaner and healthier.

PHASE 1 FOODS TO ENJOY

BEEF

POULTRY (SKINLESS)

SEAFOOD

PORK

VEAL

LAMB (REMOVE ALL VISIBLE FAT)

GAME MEATS

COLD CUTS (FAT-FREE OR LOW-FAT ONLY)

SOY-BASED MEAT
SUBSTITUTES

CHEESE (FAT-FREE OR REDUCED-FAT)

EGGS

DAIRY

LEGUMES

VEGETABLES

NUTS AND SEEDS

FATS AND OILS

Monounsaturated Oils

Polyunsaturated Oils or a Blend of Monounsaturated and Polyunsaturated

Other Fat Choices

SEASONINGS AND CONDIMENTS