10 Most-used Weight Loss Diet Plans - 2. South Beach Diet, Sample Menus

South beach diet emphasizes the consumption of "good carbs" and "good fats". It is more than just a heart-friendly version of the Atkins diet which is predominantly a low-carbohydrate diet. South beach diet plan minimizes consumption of bad fats and bad carbs and encourages increased consumption of good fats and good carbs. As Dr. Agatston says, this means south beach diet is not exactly a low-carb diet or a low-fat diet. It is based on eating foods that are low on the GI scale.

10 Most-used Weight Loss Diet Plans - 2. South Beach Diet, Sample Menus

Costs :

$65 for three months ($5 a week) ; Minimum commitment of four weeks.

Lose 20 Pounds :

$65, plus the $15 cost of the South Beach book.

Lose Per Pound :

$3.25, not including food.

Typical Menus

1.  Phase One : Follow this phase of the plan for 14 days, you can expect to lose weight 8-13lbs in just two weeks.

  • Breakfast - 2 eggs scrambled with fresh herbs and mushrooms.
    2 rashers grilled lean bacon.
    Plus a small glass of tomato juice and a decaf coffee or tea.
  • Morning Snack - 1 small chunk reduced-fat Cheddar cheese.
  • Lunch - Chicken Caesar salad (no croutons) with 2tbsp Caesar dressing.
  • Afternoon Snack - 3tbsp low-fat cottage cheese with 1 tomato and cucumber.
  • Dinner - Grilled salmon with steamed asparagus.
    A salad made from mixed leaves, cucumber, green pepper, cherry tomatoes and 2tbsp low-sugar dressing.
  • Dessert - Lemon Ricotta Crème made by mixing 115g/4oz reduced-fat ricotta cheese with a little sweetener and ¼tsp each of lemon zest and vanilla extract. Serve chilled.

2.  Phase Two : Stay with this until you've reached your target weight. Your weight loss should slow to 1-2lb a week!

  • Breakfast - Bowl of porridge made with 115g/4oz porridge oats mixed with 225ml/8floz skimmed milk, topped with cinnamon and 1tbsp chopped walnuts. Plus 15 strawberries and a decaf coffee or tea.
  • Morning Snack - 1 small pot fat-free yoghurt.
  • Lunch - 1 slice Granary bread topped with 75g/3oz lean roast beef, lettuce, tomato, onion, mustard.
  • Afternoon Snack - 1 apple and 1 triangle of low-fat cheese spread.
  • Dinner - Chicken and vegetable stir fry made from 2tsp rapeseed oil.
    50g/20z cooked chicken breast.
    75g/30z mixed vegetables, 1tsp soy sauce and 75g/30z fresh spinach.
    Serve with a salad made from mixed leaves, cucumber, green peppers, cherry tomatoes and tossed with a little olive oil.
  • Dessert - 1 pear with 1tbsp ricotta cheese and a couple of crushed walnuts.

3.  Phase Three : Now you've reached your target, follow this plan for life!

  • Breakfast - 1 scrambled egg with 2 rashers grilled lean bacon and 1 slice Granary bread.
    Plus 1 orange and a decaf coffee or tea.
  • Lunch - Tuna salad made from 1 small can tuna in brine, romaine lettuce, cucumber, 1 tomato, ½ avocado.
    3 sticks of celery and 10 radishes.
    Serve with a dressing made from 4tsp olive oil, 2tbsp lime juice, garlic and pepper.
  • Dinner - Grilled chicken breast with 6tbsp couscous, steamed asparagus.
    A salad made from romaine lettuce, 7 black olives.
    A sliver of feta cheese and 2tbsp low-sugar dressing.
  • Dessert - 1 pear poached in red wine.

Website :

http://www.southbeach-diet-plan.com/