Right Carbs And Right Fats

South Beach Diet Plan, Phase and Menu

For A Healthy Lifestyle

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South Beach Diet Phase 3

Once the weight loss goal is reached, Phase 3, the maintenance phase, takes over. This phase introduces a lifetime of healthy eating following the same premise that if good carbohydrates and good fats are the foundations of a diet, a healthy weight can be maintained and cardiovascular health can be improved.

This phase of the diet is not designed to be viewed as a “diet” but as a way of life and has no food restrictions, as long as everything is kept in moderation and the foundations of the diet are followed. As you're losing weight and altering how your body responds to food, a third change bas been taken place. This phase will significantly alter your blood chemistry, to the long-term benefit of your cardiovascular system. You will improve invisible factors that only cardiologists and heart patients worry about.

By now you should have changed your eating habits for the better, both in the things you eat and the way you cook. Having trained yourself and your body to make healthier choices, you should now continue to eat healthily and maintain the weight loss. If you do indulge a little weight switch back to phase 1 again. The restrictions now are only to avoid highly processed food that contains ‘bad’ carbs and ‘bad’ fats and try and stick to the food that contains the ‘good’ ones. Your daily menus should be based around the healthy food types recommended throughout this diet, and you should continue a well-balanced diet every day.

South Beach Diet Phase 3 Sample Meal

Phase three of South Beach Diet would be the ongoing diet for dieters who already achieved their targeted weight and to maintain their weight cum make changes to their health. You will have more and more food choices in this phase but doesn’t mean that you can eat whatever or amount you like. You are still need to stick to the principle of the first and second phase which is right food choices or good eating diet plan. Going back to phase one for few days is a necessary if the weight is increased. The water demand for SBD is as usual – eight glasses/day. There are dieters take supplement during implementation of the South Beach Diet such as calcium. Dieters can have dinner with their friends or families in the restaurant once a while.

Sample Phase 3 Breakfast

Eggs are still be the main ingredient for breakfast but now it is together with a slice of whole grain toast and half cup of grapefruit. Other choices for breakfast include:

  1. half cup of grapefruit, two scrambled eggs with shredded cheese and salsa, one slice of whole grain toast, no sugar or sugar substitute decaf coffee or tea.

  2. one scrambled egg with two lean bacon and one slice whole grain bread, one orange and a cup of decaf coffee or tea.

  3. 3/4 cup Post South Beach Diet whole grain crunch cereal or blueberries with 8 ounces of skim milk.

  4. 6 ounces of tomato/vegetable juice.

  5. fruit smoothies (blackberry-banana).

  6. high-fiber cereal with Yogurt.

  7. half cup of grapefruit,Oatmeal(1/2 cup old-fashioned oatmeal mixed with 1 cup nonfat milk,cooked on low heat and sprinkled with cinnamon and 1 Tbsp chopped walnuts),1 poaches egg,1 slice multigrain bread,1 Tbsp low-sugar fruit spread,green tea.

  8. half cup of grapefruit, omelet with salsa,1 slice multigrain bread ,green tea.

  9. fresh sliced orange, vegetable Quiche, no sugar or sugar substitute decaf coffee or tea

Sample Phase 3 Mid Morning Snacks

  1. piece of cottage cheese and 1 plum.

  2. fat free plain yogurt.

South Beach Diet Phase 3 Sample Lunch

Implementing phase three diet plan is to cut down on the extra pounds to lose weight throughout your lifetime. Therefore controlling the amount of carb intake limited to 28% calories per day and keeping a balanced nutrition plan is important. Choices for lunch include:

  1. Roast beef wrap with one nectarine.

  2. Whole-wheat pizza - whole-wheat pizza crust with chicken or turkey, mixture of vegetables, low-fat cheese and low sugar sauce on the crust.

  3. Tuna salad – one small can tuna in brine, lettuce, cucumber, cherry tomatoes, ˝ avocado, 3 sticks of celery,10 radishes, 1 tbsp olive oil, 2tbsp lime juice, garlic and pepper.

  4. Kraft South Beach Diet Mediterranean style chicken with coucous,5 cherry tomatoes, half cup carrot strips, eight ounces of skim milk.

  5. Tomato stuffed with chicken salad, fresh melon wedge, non-fat and sugar-free yogurt.

  6. Open-faced ham and Swiss cheese sandwich on rye, one apple.

  7. Curried Red Lentil Soup, Baby Greens with Tiny Tomatoes, Fresh Herbs, and Toasted Pistachios.

  8. Whole-wheat pizza margherita-whole-wheat pizza crust with 2 tomato slices, part-skim mozzarella cheese, extra virgin olive oil and some sliced basil leaves.

  9. Roast beef sandwich (75g/3oz lean roast beef, lettuce, tomato, onion, mustard, one slice granary bread), small apple.

Sample Mid Afternoon Snack

  1. 1 oz. planters almonds, 1/2 cup red pepper slices.

  2. deviled eggs

South Beach Diet Phase 3 Sample Dinner

Since phase 3 three is a stage that you live with for your lifetime, so take into consideration of foods you like or familiar with but avoid those not permitted such as bad carbs. You can eat foods in normal quantities. One of the dinner menu recommended by the South Beach Diet is the scallops with zucchini, edamame, tomatoes and corn for dinner. Sample choices for dinner are:

  1. Grilled salmon with salad (mixed greens, cucumbers, green bell peppers, cherry tomatoes), the dressing is 1 tbsp of extra virgin olive oil and vinegar.

  2. Grilled salmon, salsa, mixed green salad, 2 tablespoons of low-sugar, 1 tbsp of extra virgin olive oil and vinegar.

  3. Grilled chicken breast with 6tbsp couscous, steamed asparagus and a salad made from romaine lettuce, 7 black olives, a sliver of feta cheese and 2tbsp low-sugar dressing.

  4. Orange BBQ pork chops,1/2 cup green beans,1 cup broth, small whole wheat roll,8 oz. skim milk.

  5. Snapper Provencal, steamed snow peas, rice pilaf, tossed salad (mixed greens, cucumbers, green peppers, cherry tomatoes), 2 tablespoons of low-sugar, 1 tbsp of extra virgin olive oil and vinegar.

  6. Broiled sirloin steak, creamed spinach.

  7. Mashed "Potatoes" by Surprise South Beach, fresh Mozzarella-tomato salad.

  8. Grilled Pork Tenderloin with Peach-Lime Salsa, Nutty Brown Rice, Sesame Green Beans.

  9. Chicken breast salad with almonds, light vinaigrette, mandarin oranges and raspberries.

  10. Turkey breast with sweet potatoes and green beans.

  11. Vegetables stir-fry with tofu, sesame oil.

  12. Vegetables salad consists of onions, peppers, broccoli and sprouts, served with brown rice.

  13. Grilled salmon with tomato salsa and grilled asparagus.

  14. Salad - mixed leaves, cucumber, green peppers, cherry tomatoes, extra virgin olive oil and vinegar, low sugar dressing.

Sample Phase 3 Dessert

Dessert in which will not create sudden rise in sugar level of the body are preferable. Phase three is a long term diet planning that you need to stick with forever, therefore keeping dessert in your meal plan is able to overcome craving for sweet things. Pumpkin pie can be taken once in a while. Choices for dessert:

  1. Chocolate-Dipped apricots/ strawberries.

  2. 1 pear poached in red wine.

  3. Chocolate-stuffed steamed pear.

  4. Kraft South Beach Diet oatmeal chocolate chip cookies.

  5. Chocolate sponge cake.

  6. Blueberries with fat-free yogurt.

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