An answer to the once rabidly popular low-carb diets, the south beach diet is a great way to stay in touch with everything that the body needs to stay healthy, without having to give up too much.
The South Beach Diet was given by Arthur Agatston and Maris Almon in the 2000s. This diet was an alternative to the various low-carb diets popular since the 1980s, like, the Atkins diet. However, unlike others, the south beach diet does not completely remove essential dietary nutrients, like carbohydrates and fats, from the diet. Instead, it classifies these two into their good and bad varieties, and then helps make a diet for you that maximizes the good carbohydrates and good fats, and at the same time reduces or completely shuns the bad carbohydrates and fats.
The diet is divided into 3 phases. In the first phase, the dieter is supposed to forgo all types of sugars, processed carbohydrates, and fruits and vegetables that have a higher glycemic number, for two weeks. The second phase is a bit more liberal, and the dieter is allowed to consume fruits and vegetables. This phase continues till the dieter reaches the healthy weight range. The third phase is the maintenance phase, and lasts for the rest of the dieter’s life. There is a preset list of foods that it does or does not allow.
South Beach Breakfast Recipes
Among the foods that are allowed on this diet regime, we have eggs and chicken breast. So, we have to try to optimize these two foods in our daily diet.
Egg White Omelet
Ingredients
V2 cup liquid egg substitute
1 tbsp., chopped green bell pepper
1 tbsp., chopped red bell pepper
1 tbsp., chopped scallion
3 tbsp., shredded reduced-fat cheese
Directions
Start by lightly spraying the skillet with cooking spray. Next, saute the peppers and scallions till they become crisp. Add the egg substitute to the pan. Once it gets set into the pan, add the cheese. Cheese is strictly optional! Cook for some more time. The egg white omelet is now ready to serve.
Scrambled Eggs
Ingredients
4 egg whites, beaten – or a cup of egg substitute
1 cup chopped tomatoes
1/2 cup sliced onions
2 tsp., olive oil
1/2 tsp., cumin seeds
3 tbsp., chopped fresh cilantro leaves
Salt to taste
Directions
Put the olive oil in a skillet and fry the onion on a medium flame, till golden brown. Next, add the tomatoes, and after 1 minute, add the eggs. Add as little salt as you can. Stir continuously while cooking till the eggs turn yellow.
Balsamic Chicken Breasts
Ingredients
6 boneless, skinless chicken breast halves
Balsamic vinegar
2 tbsp., extra-virgin olive oil
1/2 tsp., fresh rosemary leaves, minced, or 1/2 tsp., dried
2 garlic cloves, minced
1/2 tsp., freshly ground black pepper
1/2 tsp., salt
Directions
Mix the rosemary, garlic, pepper, and salt in a bowl. Rinse and dry the chicken. Cover the chicken in the spice mixture, and refrigerate it overnight after drizzling with oil. Place the chicken in a roasting pan, inside the oven, for 10 minutes at 450 degrees F. Turn the chicken over and keep it for another 10 minutes. And finally drizzle some of the balsamic vinegar on the pan, and your chicken is ready!
Egg Muffins
Ingredients
15 egg whites
1-2 tsp., Spike seasoning
1-2 cups grated, low-fat cheese (optional)
3 green onions, diced (optional)
Diced Canadian bacon, lean ham, or crumbled cooked turkey sausage (optional)
Directions
Preheat the oven to 375 degrees F. Use the muffin pan, and layer the floor of each cup in the pan with the diced meat, cheese, and onions (if you are using them). Break the eggs, and beat them along with some spike seasoning. The diced meat fills the muffin cups to 2/3rd its total level. Add the egg till it comes to about 3/4th level. Leave the rest of the area for the muffin to swell. Bake for 25-35 minutes. They are ready once they are brown, and look well set. The good thing about egg muffins is that, they last for a week, and you don’t have to worry about what to make for your breakfast every day!
You can shuffle these dishes for the 14 days of phase 1. You could also try some of the south beach diet bars as an addition to these breakfast ideas.