WHAT IT IS

A three-phase plan that has been likened to the low-carbohydrate Atkins program because during the first two weeks, South Beach eliminates most carbs, including bread, pasta, potatoes, fruit and most dairy products.

In PHASE 2, healthy carbs, including most fruits, whole grains and dairy products are gradually reintroduced, but processed carbs such as bagels, cookies, cornflakes, regular pasta and rice cakes remain on the list of foods to avoid or eat rarely. Ditto for carrots, corn, bananas, raisins, pineapple, fruit juice and watermelon. This phase lasts until the weight goal is reached.

In Phase 3, adherents are urged to stick mostly with the same foods as in PHASE 2. Agatston notes, however, that lapses are inevitable and dieters may need to “switch back to PHASE 1 for a week or two” when they overindulge and regain weight.

PHILOSOPHY

The program is based largely on reducing or eliminating foods with a high glycemic index — a measure of the rise in blood sugar after eating a particular food.

The South Beach Diet, Agatston writes, “corrects the way your body reacts to the very foods that made you overweight,” especially sugar.

Reality Check:

“The glycemic index is interesting,” notes Wadden, but there isn’t enough evidence to prove its effectiveness in weight loss. Adds Wing, “For weight loss, the bottom line continues to be calories, not the glycemic index.”

WHAT IT PROMISES

Eight- to 13- pound loss in the first two weeks; about one to two pounds per week after that. Belly fat is said to vanish first, though Agatston doesn’t explain why.

HOW IT STACKS UP

Calories aren’t counted, but based on serving sizes and ingredients provided in sample menus and recipes, intake in all phases runs about 1,200 to 1,400 calories daily, provided that you eat reasonable portions.

This calorie level should produce weight loss of about a pound per week. Fat — much of it healthful fat from salmon and olive oil — provides 40 to 50 percent of calories, higher than the 30 percent or less targeted by low-fat diets and groups such as the American Heart Association.

According to the Healthy Eating Index, South Beach PHASE 1 could fall short on fruit and grains for women and men, and may have too much saturated fat, but it appears to hit the mark on milk, vegetables, meat, cholesterol and variety.

PHASE 2 may still skimp on grains and some dairy products and may have too much cholesterol because of eggs. But for women especially, it appears to score well on vegetables, fruit, meat, saturated fat, sodium and variety. Men may need more vegetables.

GLYCEMIC INDEX CHART

Over 350 Recipes–Carb Diet

Herbed Yogurt Cheese
Marinated Yogurt Cheese 
Mediterranean Grilled Vegetable Soup 
Roasted Tomato Soup 
Baked Halibut with Salsa Verde
Cumin-Crusted Sea Bass
Fillet of Sole with Spinach & Tomatoes
Mediterranean Roasted Fish
Mustard-Crusted Salmon
Pan-Grilled Salmon Fillets with Tomato & Tarragon 
Ratatouille of Roasted Vegetables 
Scampi with Broccoli
Spicy Halibut with Tomatoes & Olives 
Swordfish Kebabs 
Tuna & Artichoke Salad
Tuna & Tomatoes Provençale
Warm Salad of Thyme-Crusted Tuna & Arugula
Asparagus Tips
Braised Green Beans & Tomatoes
Broccoli with Caramelized Shallots
Grilled Red Onions 
Asparagus
Eggplant 
Fennel
Shallots
Sautéed Cherry Tomatoes with Chives
Savoy Cabbage with Peppers
Sesame Green Beans
Sicilian-Style Broccoli 
Wilted Greens with Garlic 
Wilted Spinach
Halibut with Herbs & Capers
Chicken Braised with Lemon, Fennel & Black Olives
Chicken Cutlets with Herbs de Provence & Apple Compote
Jerk Chicken Breasts
Zucchini Frittata
Sesame-Soy Dressing
Sugar Snap Salad 
Cheesy Frittata
Light Spinach Frittata with Tomato Salsa 
Easy Asparagus and Mushroom Omelet
Western Egg White Omelet
Vegetable Quiche Cups To Go
Chicken-Pistachio Salad
Crab Cobb Salad
Mixed Greens with Crabmeat Salad 
Gazpacho
Balsamic Chicken 
Gingered Chicken Breast 
Marinated Flank Steak 
Broiled Flank Steak
Marinated London Broil 
Grilled Steak with Grilled Tomato Relish 
Grilled Salmon with Rosemary
Orange Roughy in Scallion and Ginger Sauce
Bacon Wrapped Shrimp
Fish Kabobs
Grilled Mahi Mahi
Oven-Roasted Vegetables
Roasted Eggplant and Peppers
Spinach-Stuffed Mushrooms 
Surprise South Beach Mashed “Potatoes” 
Stewed Tomatoes and Onions
Broiled Tomatoes
Broiled Tomato with Pesto
Cilantro Mayonnaise
Lemon Zest Ricotta Crème 
Almond Ricotta Crème
Vanilla Ricotta Crème
Vegetable Dip
Mocha Ricotta Crème
Florentine-Style T-Bone 
Poached Salmon Spinach Salad
Jamaican Jerk-Kabobs
Tuscan Fish Stew
Walnut Chicken Breast Stir Fry
Cucumber Salad
Broiled Lamb Chops with Mint Pesto 
Tuna Steak with Tomatoes and Olives
Lime Zest Ricotta Crème 
South Beach Chopped Salad with Tuna
Raspberry Chicken Breast with Fresh Herbs 
Meat Loaf
Lemon Couscous Chicken 
Roast Beef Wrap
Chocolate dipped apricots
Spinach-Stuffed Salmon Fillets
Pan-Roasted Steak and Onions
Chopped-Dipped Strawberries
Grilled Yellow fin Tuna With White Bean And Oregano Salad 
Cottage Cheese Puffs ~ PHASE 2
Low-Fat Cottage Cheese Omelet 
Greek Salad
Italian Style Spaghetti Squash
Oriental Pineapple Chicken
Chicken Honey Nut Stir Fry
Low-Carb Grilled Pork Chops with Chive Cream
Layer Salad
Broccoli Salad
Cinnamon Crispas!
Coconut Milk Pudding
Quickie Dessert
Decadent Brownie Bites 
Turkey Roll-Ups ~ ALL PHASES 
Apple Walnut Chicken Salad ~ PHASE 2
Oriental Cabbage Salad ~ ALL PHASES
Edamame Salad~ ALL PHASES
Spinach Salad with Strawberry Poppyseed Dressing ~ PHASE 2
Almost Chili’s Lettuce Wraps 
Egg White Omelet With Herbs And Mushrooms~ ALL PHASES 
FRITTATA
Fast Frittata ! ALL PHASES 
OATMEAL PANCAKE ~ PHASE 2 
White Chili ~ ALL PHASES
Meatloaf ~ PHASE 2
Poached Salmon with Dill Sauce ~ ALL PHASES 
Broiled Seafood Kabob ~ ALL PHASES
Salsa Chicken
Sweet Cranberry Spinach Salad ~ PHASE 2
Spinach Stuffed Mushrooms
Asparagus with Lemon-Mustard Sauce ~ PHASE 1 
Awesome Almond Cookies ~ PHASE 1
Balsamic Glazed Vegetables ~ PHASE 1
Beef and Onion Stir-Fry ~ PHASE 1
Black Bean Vinaigrette ~ PHASE 1 {Crockpot Recipe} 
Caponata ~ PHASE 1
Cauliflower Casserole
Cheesy Spaghetti Squash ~ PHASE 1
Chicken Sauté with Riesling ~ PHASE 1 
Chinese Braised Chicken ~ PHASE 1 {Crockpot Recipe} 
Chinese Relish
Chocolate Flax Seed Muffins ~ PHASE 1
Creole Shrimp with Rémoulade Sauce ~ PHASE 1
Cottage Cheese Salad with Feta and Nuts ~ PHASE 1
Dessert Crepes ~ PHASE 1
Drunken Shrimp ~ PHASE 1
Easy Black Bean Soup ~ PHASE 1
Fake French Toast ~ PHASE 1
Fish in White Wine ~ PHASE 1
Garbanzo Crockpot Dinner ~ PHASE 1 {Crockpot Recipe} 
German Beef Salad ~ PHASE 1
Grilled Chicken Salad ~ PHASE 1 
Grilled Fresh Tuna w/ Marinade ~ PHASE 1
Grilled Shrimp Italiano ~ PHASE 1 
Grilled Shrimp Skewers ~ PHASE 1 
Harvest Pork Chops ~ PHASE 1 
Herb-Marinated Beef with Summer Vegetables ~ PHASE 1
Herb-Stuffed Turkey Breast ~ PHASE 1 {Crockpot recipe} 
Italian Roll-Ups ~ PHASE 1 {Crockpot Recipe}
Jello Chiffon ~ PHASE 1
Lemon Balsamic Rosemary Skewered Vegetables ~ PHASE 1
Lemon Parsley Sauce ~ PHASE 1
Mocha Ricotta Crème ~ PHASE 1
Reuben Roll-ups ~ PHASE 1
Roasted Asparagus with Scrambled Eggs ~ PHASE 1
Roasted Chickpeas ~ PHASE 1
Salmon-Stuffed Mushrooms ~ PHASE 1
Sautéed Mussels with Basil and White Wine ~ PHASE 1 
Shrimp With Peppers ~ PHASE 1 
Simple Pizza Sauce ~ PHASE 1
South Beach Rolladens ~ PHASE 1 
Southwestern Chicken with Pepper and Bean Salsa ~ PHASE 1
Spicy Bean and Sausage Soup ~ PHASE 1
Spinach Almond ~ PHASE 1
Steak Salad ~ PHASE 1
Tomato Basil Fritatta ~ PHASE 1 
Tomato, Onion & Cucumber Salad ~ PHASE 1
Tuna Frittata Quiche ~ PHASE 1
Tuscan Chick Peas ~ PHASE 1 
Vegetable “Nachos” ~ PHASE 1 
Warm Spinach Salad w/Seared Scallops and Roasted Pepper Vinaigrette ~ PHASE 1
Zucchini Puffs ~ PHASE 1
Mediterranean Stuffed Chicken ~ PHASE 2
Mediterranean Vegetable Spread ~ PHASE 2
Antipasto Platter
Apple Stuffed Chicken Breast ~ PHASE 2
Apricots
Artichoke and Tomato Chicken 
Artichokes with Basil Mayonnaise
Artichokes with Yogurt Mustard ~ PHASE 2 
Yogurt Mustard
Asparagus and Seared Shrimp with Lemon Pepper Vinaigrette
Asparagus Roll-Up ~ PHASE 2
Asparagus Salad ~ PHASE 2
Asparagus with Garlic Cream
Asparagus with Parmesan Crust 
Avocado Dressing
Avocado and Tomato Salad 
Bacon and Cheddar Stuffed Mushrooms
Basic Vinaigrette Dressing 
Basil Marinade
Basil Shrimp
Crockpot Beef Stew 
Beef Tenderloin with Horseradish-and-Roasted
Black Bean-Jalapeno Mousse ~ PHASE 2 {Crockpot Recipe}
Blackberry Cheesecakes ~ PHASE 2 
Blackberry Spinach Salad ~ PHASE 2 
Blackened Chicken Salad 
Braised Balsamic Chicken 
Broccoli and Ham Casserole ~ PHASE 2
Broccoli-Cauliflower Salad 
Broccoli Salad with Olives 
Broiled Herb Butter Chicken
Brown Rice with Cashews and Herbs ~ PHASE 2
Buffalo Chicken Roll-Ups 
California Chicken
Caramelized-Onion, Spinach, and Bacon Quiche Cups 
Cauliflower “Potato” Salad 
Chardonnay Mushrooms ~ PHASE 2
Cheesecake
Cheesecake Squares ~ PHASE 2 
Cheese Puffs
Chicken Breasts Stuffed w/ Dried Tomatoes and Basil
Chicken Cheese Dip
Chicken Creole w/ Chili Cream Sauce 
Chicken Feta ~ PHASE 2 
Chicken Marsala Florentine ~ PHASE 2 
CHICKEN NUGGETS
Chicken Rollups ~ PHASE 2
Chicken-Stuffed Poblanos 
Chicken with Lemon-Caper Sauce 
Chickpeas with Lemon
Chili-Lime Chicken Kabobs 
Chipotle-Lime Dip with Scallions ~ PHASE 2 
Chocolate Tofu Cheesecake ~ PHASE 2
Chop-Chop Chicken Salad
Chopped-Dipped Strawberries
Cilantro Cream Sauce ~ PHASE 2
Citrus-Marinated Salmon ~ PHASE 2
Confetti Salad with Ranch Dressing
Cottage Cheese Spinach Chicken
Couscous-Stuffed Red Bell Peppers ~ PHASE 2
Crab-Cheese Dip
Crab Meat Mousse 
Cream and Ginger Pasta ~ PHASE 2
Cranberry Chicken Salad ~ PHASE 2 
Cream Cheese Dip ~ PHASE 2 
Cream Cheese Olive Spread ~ PHASE 2 
Creamy Classic Coleslaw 
Coriander-Crusted Halibut with Mustard Spinach Sauce
Crowned Cauliflower
Cucumbers in Butter and Cream ~ PHASE 2
DECADENT FUDGE BROWNIES
Dijon Pasta Salad ~ PHASE 2 
Dill Dip
Easy Broccoli with Cream Cheese Sauce 
Easy Mushroom Sauté
EGGS BENEDICT 
Feta Cheese and Bacon Stuffed Breasts
Feta-Mint Dip with Yogurt ~ PHASE 2 
Fiesta Chicken – Crockpot Recipe
Filet Mignon With Mushroom-Wine Sauce
Fish in a Bag
French Silk Pie
Fresh Fruit Dip ~ PHASE 2
Fresh Shrimp with Avocado Dressing ~ PHASE 2
Garlic Broccoli ~ PHASE 2
Garlic-Stuffed Chicken 
Greek Chicken 
Green Beans with Walnuts
Green Goddess Dip ~ PHASE 2 
Green Chile Pie 
Grilled Chicken with a Flare
Grilled Chicken with Maple-Pecan Glaze ~ PHASE 2 
Grilled Lamb with Mint and Oregano 
Grilled Pesto Lamb 
Grilled Rib-Eye Steak with Mustard Sauce ~ PHASE 2 
Grilled Summer Vegetables with Basil Marinade
Grilled Swordfish Steaks with Lemon and Thyme
Guacamole Dip or Salad Dressing
Ham & Mushroom Terrine ~ PHASE 2 
Ham and Pistachio Pasta ~ PHASE 2 
Herbed Broccoli Bake
Herbed Cream Cheese Omelet ~ PHASE 2
(Low Sodium) Herb Seasoning Blend 
Herb Vinaigrette
Homemade Seasoned Salt
Hot Crab Dip
Hot Spinach and Artichoke Salad 
ITALIAN CHICKEN IN FOIL 
Italian Eggplant with Garlic
Italian Tuna Pâté 
Kasha Varnishes ~ PHASE 2
Lemonade Cheesecake ~ PHASE 2
Lemon Baked Chicken
Lemon Chicken Salad
Lemon Peel Ricotta Cream (p2)
Lemon Pepper Vinaigrette 
Lemon Pepper Chicken
LEMON THYME CHICKEN 
Lobster Salad in Endive
Marinated Blue Cheese Steak 
Marinated Green Beans Almondine
MeatBalls
Monterey Chicken Roll Ups 
Mushroom-Cheese Chicken
Mozzarella Cheese with Spinach & Sundried Tomatoes
MUSHROOMS FLORENTINE
Mushroom-Swiss Chicken
Mustard Vinaigrette 
No-Pasta Lasagna
Olive Garden Artichoke-Spinach Dip
Olive Garden Hot Artichoke and Spinach Dip 
Parmesan and Basil Chicken Salad
Pear, Cucumber, and Walnut Salad ~ PHASE 2 
Pecan Chicken Salad on Cucumber Slices
Peppercorn Pork ~ PHASE 2 ~~Crockpot Recipe~~
Pepperoni Chicken Rollups
Pork Chops with Broccoli Rabe
Red Beans and Rice with Salsa ~ PHASE 2
Red Bell Pepper, Spinach, and Goat Cheese Salad with Oregano Dressing 
Red Pepper Hummus 
Rémoulade Sauce
Roast Duck
Roasted Chicken-Rotisserie
Roasted Eggplant Basil Spread
Roasted Eggplant Purée
Roasted Green Beans with Dill Vinaigrette
Roasted Pepper Roll-Ups ~ PHASE 2
Roasted Red Pepper Chicken ~ PHASE 2
Roast Shrimp with Orange and Rosemary ~ PHASE 2
Rosemary Chicken
Rosemary Chicken with White Beans
Roquefort Dip
Salmon Fillets in Dill-Peperoncini Cream Sauce
Salmon-Stuffed Zucchini
Sauteed Mustard Greens with Garlic
Savory Steak Rub
Seared Peppered Tuna w/ Greens and Vodka Vinaigrette
Sea Scallops Provencale 
Scallops in Pesto Cream ~ PHASE 2
Simple Greek Salad
Simple Salad Nicoise
Sirloin Tips and Mushrooms
Sirloin Steak Oreganato
Skillet upside-down Pizza
Sour Cream Dip ~ PHASE 2 
Southwestern Chicken
Spinach and Chickpeas with Bacon
Spinach-Cheese Stuffed Chicken
Spinach-Parmesan Stuffed Artichoke Cups
Spinach Salad w/ Fresh Orange Dressing and Pine Nuts
Steamed Asparagus with Tomato-Basil Dip
Strawberry Spinach Salad ~ PHASE 2
String Beans Sesame ~ PHASE 2
Stuffed Celery
Stuffed Chicken Breasts
Stuffed Mozzarella
Stuffed Sirloin Steak
Stuffed Poblano Peppers
Stuffed Yellow Squash ~ PHASE 2
Sugar Free Cherry Cheese Pie ~ PHASE 2
Sugar Free Peanut Butter Caramel Creme
Swiss Beef Broil
Tomato, Mozzarella, and Basil Salad
Tri-Color Salad
Turkey Marsala ~ PHASE 2 {Crockpot Recipe} 
Tuna Dip
Vegetables in Mustard Vinaigrette
Vodka Vinaigrette
Warm Greens with Herb Vinaigrette
Wild Mushroom-Smothered Steaks
Ziti with Creamy Gorgonzola Sauce ~ PHASE 2

Download : [Over 350 Recipes–Carb Diet]