South Beach Diet - Food List

The South Beach Diet has 3 phases. The first (two week) phase is very restrictive, whilst the second has some restrictions. The 3rd and final phase is a maintenance phase.

For a complete and thorough list to refer to, get your own copy of the South Beach Diet - Good Fats/Good Carbs Guide by Arthur Agatston.

NOTE: The food list is updated a number of times per year, as Dr. Agatston is continually refining the diet as new research comes to light.

NOTE: South Beach Diet now offer a home delivery service for food - currently offering 40% off.

Phase 1

Where the items have a line through them, this is a recent update.

Foods to ENJOY (controlled portions)

  • Seafood
  • Lean beef (i.e. good cuts)
  • Lean poultry (skinless chicken or turkey breast)
  • Lean pork
  • Vegetables - broccoli, cauliflower, celery, asparagus, spinach, tomatoes, lettuce, mushrooms, zucchini, eggplant, onions, fennel.
  • Legumes - beans
  • Eggs
  • Cheeses - fat-free, cottage cheese
  • Dairy - (fat-free or 1% milk, fat-free plain yogurt). Dairy limited to 2 servings per day.
  • Nuts
  • Oils -canola or olive oil
  • Sweets / Sugars - no more that 75 calories per day

Foods to AVOID

  • All Starchy Carbs - bread, cereal, rice, pasta, potatoes, all baked goods.
  • Alcohol
  • All Dairy - ice cream, milk, yogurt
  • Fruit - all fruits and fruit juices
  • Cheese - full fat
  • Vegetables - barley, carrots, white or sweet potatoes, corn, yams, beets.

Phase 2

Foods to ENJOY

  • Starchy Carbs (sparingly) - bagels (whole wheat), bran muffins, cereals (high-fiber, oatmeal), pasta (whole wheat), rice (wild or brown), bread (multi-grain, bran, whole wheat).
  • Seafood
  • Lean beef (i.e. good cuts)
  • Lean poultry (skinless chicken or turkey breast)
  • Lean pork
  • Fruit - apples, medium-sized banana (added June '04), blueberries, grapefruit, grapes, mangoes, oranges, peaches
  • Vegetables - barley, black-eyed peas, pinto beans, sweet potatoes, yams, onions, carrots.
  • Dairy - yogurt, milk (fat-free, 1%, 2-3 cups max.) Note that yogurt can be artificially sweetened non-fat - but limit to 4 oz. per day.
  • Sweets - chocolate (semi-sweet).
  • Soy products (< 6g fat or less per 2-3 oz. serving)

Foods to AVOID

  • Starchy Carbs - all refined carbs - white breads, white pastas, white rice, rice cakes, cookies.
  • Fruit - bananas, canned fruit, fruit juice, pineapple, raisins, watermelon.
  • Vegetables - beets, carrots, corn, white potatoes
  • Dairy - full cream

Drinks

Aim for lots of water, and a maximum of one coffee (or other caffeine drink) per day. Soda should be sugar-free as well as other drink mix type beverages.

What About Coffee?

While the original South Beach Diet listed decaffeinated coffee and tea in the meal plans, the New South Beach Diet Supercharged Plan says that regular coffee and tea are acceptable.

Multivitamins, Minerals, and Supplements

It is recommended that the following supplements are taken:

  • 500mg Calcium (men and women)
  • 1 multivitamin / mineral supplement

See the South Beach Diet food delivery service

SBD 45 off

Last Updated 29 Oct 2017