Weight Loss Watcher

“The South Beach Diet is not low carb, nor is it low fat” - Dr AgatstonCreated by cardiologist Dr Arthur Agatston based at Mount Sinai Hospital - in South Florida this was developed in actuality for patients who were overweight and had heart problems. The results were unexpectedly a better health and weight loss, so this diet plan is now one of the most popular of all times.

The Book That Started It All

The bestseller penned down by the Dr The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss has a very good diet plan in hand, consisting of food product like healthy fats, chicken, fish, whole grains, vegetables and fruits, thus giving a healthy way for weight loss without compromising on your nutrition.

Dr Agatston has on offer a free diet plan accompanied by close to 800 meal plans and recipes.

There is also a vegetarian diet under the same diet plan but this is available only as an online feature.

Overview

Step 1

The diet has a beginning phase of a restricted two week induction, which has an effect of weight loss in people, this is the phase when the diet is similar to Atkins and avoids all or most of the carbohydrates present in the food in the form of grains, pasta, breads etc. you can eat as much as you wish and till you are satisfied, the diet plan consists of three whole meals a day along with snacks. The foods must consist of products like meats, chicken, shellfish, turkey, fish, nuts, cheese, salads, egg and vegetables. South Beach Diet Food List for more.

Step 2

This step has a set of particular meal plans and specific recipes. Some carbohydrates are initiated but very small amounts. This has no definite length of time, but it needs to have a specific target weight achieved.

Phase 3

This is when u have to maintain your lifestyle and your eating habits, this is the phase when you have to maintain the weight loss that you have achieved.

Sample meals

Phase 1

Breakfast
Tomato juice, 6 oz
Scrambled eggs with fresh herbs and mushrooms
Canadian bacon, 2 slices
Decaf coffee or decaf tea with fat-free milk and sugar substitute

Snack
Part-skim mozzarella cheese stick

Lunch
Chicken Caesar salad (no croutons)
Prepared Caesar dressing, 2 Tbsp

Snack
Low-fat cottage cheese (½ cup) with ½ cup chopped tomatoes and cucumbers

Dinner
Mahi mahi
Oven-Roasted Vegetables
Arugula salad
Low-sugar prepared dressing

Dessert
Lemon Peel Ricotta Crème

Phase 2

Breakfast
Berry smoothie (8 oz Dannon Light ‘n Fit fruit-flavored yogurt, ½ cup berries, ½ cup crushed ice, blended)
Decaf coffee or decaf tea with fat-free milk and sugar substitute

Snack
1 hard-boiled egg

Lunch
Lemon Couscous Chicken
Tomato and cucumber slices

Snack
Dannon Light ‘n Fit yogurt, 4 oz

Dinner
Meat Loaf
Steamed asparagus
Mushrooms sautéed in olive oil
Sliced Bermuda onion and tomato with drizzled olive oil

Dessert
Sliced cantaloupe with 2 Tbsp ricotta cheese

Phase 3

Breakfast
½ grapefruit
Tex-Mex eggs (2 eggs scrambled with shredded Monterey Jack cheese and salsa)
Whole grain toast, 1 slice
Decaf coffee or decaf tea with fat-free milk and sugar substitute

Lunch
Roast Beef Wrap
Nectarine

Dinner
Grilled salmon with tomato salsa
Tossed salad (mixed greens, cucumbers, green bell peppers, cherry tomatoes)
Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing

Dessert
Chocolate-Dipped Apricots

Filed under: Diet Programs