The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life (29 page)

Prep time: 10 minutes • Cook time: 1 hour 20 minutes • Chill time: 4 hours or overnight

This traditional Italian dessert is refreshingly light and delicately citrusy. You’ll find it’s quite unlike our dense, creamy American cheesecake but no less delicious.

Position a rack in the middle of the oven and heat the oven to 275°F. Lightly coat a 9-inch springform pan with cooking spray. Spread nuts on a baking sheet and toast until lightly golden, about 10 minutes. Transfer nuts to a plate to cool. Increase the oven to 325°F.

In a large metal bowl, with an electric mixer at high speed, beat egg whites until frothy, about 1 minute. Add cream of tartar and continue to beat until stiff peaks form, about 3 minutes longer. Set aside.

In a separate large bowl, with an electric mixer at medium speed, beat egg yolks,
¹
/
₃
cup of the sugar substitute, and vanilla for 1 minute. Add ricotta and zest, and beat until smooth.

Gently fold one-third of the whites into the yolk mixture, then add the rest of the whites and gently fold in until well combined. Pour batter into the prepared pan, place the pan on a baking sheet, and bake until cake is golden and mostly set, about 1 hour 10 minutes. Remove cake from oven and cool on a rack for 20 minutes.

In a small saucepan, combine lemon juice and remaining 1 teaspoon sugar substitute; bring to a simmer over low heat. Remove from the heat and gently brush the surface of the cooled cake with two-thirds of the warm lemon mixture; drizzle remaining mixture into the cracks. Sprinkle the top with pine nuts.

Cool cake completely, then run a knife around the edge before releasing from pan. Chill, loosely covered, for 4 hours or overnight. Serve chilled.

Makes 12 servings

Nutrition at a Glance

Per serving:
140 calories, 9 g fat, 4.5 g saturated fat, 11 g protein, 5 g carbohydrate, 0 g fiber, 140 mg sodium

Prep time: 10 minutes • Cook time: 25 minutes

This tasty topping is meant to be enjoyed in tablespoon-size servings on top of low-fat or nonfat plain yogurt, fat-free or reduced-fat cottage cheese, or part-skim ricotta. Made in a large batch, it can be stored in an airtight container in the refrigerator for up to 1 month. Or, place half in a zip-top freezer bag, press out the air, seal tightly, and freeze for up to 3 months—no defrosting necessary, just scoop out and use!

Heat the oven to 325°F.

In a large bowl, combine almonds, coconut, flaxseed, pecans, pumpkin seeds, sunflower seeds, and walnuts.

In a small saucepan, melt margarine over low heat. Remove the pan from the heat and whisk in cinnamon and vanilla. Pour over nut mixture and toss to combine. Sprinkle with sugar substitute and toss again.

Spread mixture on a baking sheet and bake, tossing every 5 minutes, for 20 to 25 minutes, or until lightly golden. Cool on a rack. Store in an airtight container in the refrigerator for up to 1 month, or freeze for up to 3 months.

Makes 2½ cups (40 tablespoons)

Nutrition at a Glance

Per tablespoon:
65 calories, 6 g fat, 1 g saturated fat, 2 g protein, 2 g carbohydrate, 1 g fiber, 6 mg sodium

Prep time: 15 minutes • Freezing time: 2 hours

This pretty dessert makes a lovely ending to any meal. Reminiscent of an Italian lemon ice, it is updated here with a hint of fresh thyme. If you prefer a less tart version, add a little more sugar substitute.

In a medium metal bowl, combine thyme and sugar substitute. Pour boiling water over them and stir to dissolve sugar substitute. Steep for 3 minutes, then remove and discard thyme.

Place bowl in freezer until mixture is cool, about 10 minutes. Remove from freezer and whisk in lemon juice, zest, and a pinch of salt. Pour into 2 standard ice cube trays, filling each ice cube compartment to just below the top (you will fill 1 tray and half of a second one).

Freeze until mostly frozen through, 1½ to 2 hours. Place cubes in a food processor or blender and pulse very briefly, just until ice becomes granular. (Don’t overprocess, or the dessert will be a liquid.)

Transfer ice to dessert bowls, garnish with tops of extra thyme sprigs, and serve immediately.

Makes 4 (generous ½-cup) servings

Nutrition at a Glance

Per serving:
30 calories, 0 g fat, 0 g saturated fat, 0 g protein, 9 g carbohydrate, 0 g fiber, 0 mg sodium

Here are the answers to some of the questions that our nutritionists and I are most often asked by dieters who are on Phase 1.

I’m finding the first few days of Phase 1 to be very difficult. What can I do to make things easier?

When you say you’re having difficulty with Phase 1, I presume you’re missing the briefly energizing surge in blood sugar caused by eating refined and sugary carbs. You may be feeling a bit sluggish and out of sorts as you stabilize your blood sugar. It can take your body a few days to adjust to this new and healthier way of eating. But, if you follow the Phase 1 guidelines correctly, you can make it easier on yourself.

Make sure that you are adequately satisfying your hunger with the right foods—including lean protein and plenty of vegetables—at every meal, including breakfast (and be sure you’re hydrated). I’m not talking about overstuffing yourself, but do eat until you are comfortably full. If you’re still craving that doughnut you used to eat midmorning, be sure to have a midmorning snack that includes some fiber and protein
before
the cravings for the doughnut set in. Ditto for the timing on your midafternoon snack. Strategic snacking is especially important when starting the diet. Studies show that it takes relatively few calories to prevent cravings but many more to satisfy them once they occur. The quality of calories in your satisfying meals and snacks, along with a dessert that contains protein, should help keep your hunger at bay. But if you find you need something else to satisfy your cravings, try one of the 75- to 100-calorie sweet treats listed on
“Phase 1 Foods to Enjoy”
Section. Many of our dieters have said that having an occasional sweet treat satisfied their need for more of an indulgence.

Also remember that exercise is a dieter’s best friend. It can help stabilize your blood sugar, plus it releases brain chemicals called endorphins that regulate your stress hormones so you feel happier. If your cravings are starting to get the best of you, go out and do your fast-walking cardio intervals for the day (see
“Phase 1 Weekly Exercise Plan”
Section). You’ll burn fat and calories faster and see quicker weight loss. These positive results will get you all the more motivated to keep going. Your cravings will subside within a few days, and in just 2 weeks, you’re on Phase 2.

I’m doing so well on Phase 1; why can’t I stay on it indefinitely?

There are two types of people on the South Beach Diet: those who cannot wait to start Phase 2 (see above) and those who never want to see Phase 1 end.

Why are some people so enamored with Phase 1? The reason is that it’s simple and to the point. You don’t have to do a lot of thinking about food choices. You’re basically eating lean protein, high-fiber legumes, low-fat dairy, good fats (including some nuts), and plenty of vegetables. Those highly processed refined carbs that were your downfall are out of sight and, within a few days, out of mind (at least for most people). You’re encouraged to eat until you’re full and snack before you get hungry. And every time you step on the scale, you get a big grin on your face because those unwanted pounds and fat are just melting away. So it’s not surprising to me that Phase 1 fans often ask, “If I’m doing so well on Phase 1, why do I have to move on to Phase 2?”

Phase 1 is not meant to be a long-term eating plan. Its dual goals are to jump-start weight loss for people who have 10 or more pounds to lose (thus providing immediate positive reinforcement) and to control swings in blood sugar and eliminate cravings for sugar and refined starches. Phase 1 can also have a positive effect on sugar in people with prediabetes. In just 2 weeks, you should have achieved these two goals and be ready to move on.

Once your sugar and cravings are under control, there’s a key reason to go on to Phase 2: We don’t want you to miss out on the myriad vitamins, minerals, and other nutrients that come from reintroducing whole fruits and whole grains to your diet, not to mention the added fiber. As I discussed in Chapter 7, these foods contain thousands of phytochemicals that protect your body against a host of diseases, including heart disease and cancer. If you were to continue indefinitely on Phase 1 and deny yourself these foods, you would not be learning how to make good food choices in the real world. More important, you’d be missing out on some of the best medicine nature has to offer.

In addition, if you were to continue with the smaller palette of foods recommended on Phase 1, your diet would get dull over the long haul. And once you’re bored, you’re much more likely to revert to your old eating habits. For the diet to truly become a lifestyle—one that allows you to sustain weight loss and garner all the related health benefits—there has to be variety and satisfaction in your eating plan. That’s another reason why we move you on to Phase 2 so quickly.

Remember, it may take you longer to lose weight by following the three phases of our diet. But the chances of keeping that weight off are far better.

Should I be taking a fiber supplement?

You may be asking this question because on many diets—especially the very high-protein diets—dieters become constipated and often require fiber supplements. This is so common that fiber supplements are actually recommended on many of these diets. This is not the case with the South Beach Diet. Even on Phase 1, when you aren’t eating whole grains, you’re still eating lots of high-fiber vegetables and legumes, so you should be fine. Some people do, however, find that without grains, they suffer from constipation. In that case, a fiber supplement could help restore normal bowel function. Fiber supplements such as plant-derived psyllium or synthetic methylcellulose or polycarbophil are safe and effective. Just be sure to take them with plenty of water.

I’m on Phase 1 and having really bad headaches. Is this common, and do you have any recommendations?

Although it’s not common, some people do experience headaches on Phase 1. There are a few possible causes. First, are you eating all your meals and snacks when you’re supposed to? Skipping meals or snacks could cause your blood sugar to dip too low, triggering headaches—which leads to my second question: Are you eating enough? Many new dieters mistakenly believe that the only way to succeed on Phase 1 is to starve themselves. Nothing could be further from the truth! If you’re famished and headachy, you’re not likely to stick with the program. We want you to eat normal portions and not leave the table hungry. Also, if you’ve severely limited your caffeine intake (you can have caffeine, just don’t go overboard), you may be experiencing caffeine withdrawal headaches. Try adding a cup or two of caffeinated coffee back into your diet in the morning and see if your headaches subside.

With two kids in college, my husband and I are on a tight budget for a few years. I am thinking of going on the diet but wonder if it’s going to be expensive.

Like many people, you may assume that a diet rich in fruits and vegetables is way more expensive than eating processed food, fast food, or junk food. There’s no question that, ounce for ounce, some fruits and vegetables will cost more than the 99-cent fast-food special, but you need to consider the cost to your health in
not
eating these healthy foods.

Surprisingly, there hasn’t been a lot of research done in this country about the dollar-for-dollar cost of fast food versus fresh. But a recent study cited in the
Journal of the American Dietetic Association
did catch my eye. It showed that among older patients, there was at least a $2,000-a-year savings in Medicare costs among participants with a higher intake of fruits and vegetables. While this study was done on an older population, I can assure you that eating a healthy diet saves on doctor bills for people of all ages, including your college-age kids.

You can adapt the South Beach Diet to most budgets with very little effort. Our Phase 1 Foods to Enjoy list offers a wide range of choices, from pricier cuts of meat and specialty produce to more economical options. For example, you can pass on filet mignon and satisfy your protein needs with less-expensive bottom round, flank steak, extra-lean chopped beef, or white-meat chicken or turkey. Instead of fresh tuna, choose canned chunk light tuna in water. As far as fresh vegetables go, they are actually
less
expensive than many packaged and processed foods. To keep things interesting, we do recommend that you occasionally try different types of vegetables, such as hearts of palm or broccoli rabe, or interesting salad greens such as endive, radicchio, or frisée. But if you find that these items are too costly, you can substitute any type of comparable vegetable.

Adding whole grains once you’re on Phase 2 won’t be appreciably more expensive, either. Most major supermarkets, big-box stores, price clubs, and health-food stores now offer an array of whole-grain products at very reasonable prices. And, of course, high-fiber dried beans, chickpeas, lentils, and other legumes, which we recommend on all phases of the diet, are among the most reasonably priced products in the supermarket today. Cook up a big pot of bean or lentil soup; it will cost you less than a dollar a serving.