Check out our suggested "swaps" for taming common temptations.
The South Beach Diet
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matter what Phase of the South Beach Diet you're on, you may occasionally find
yourself tempted by unhealthy, pre-diet favorites. Even if you're in
maintenance mode on Phase 3 and no foods are off-limits, it's still important
to remember that the South Beach Diet is not just a diet, it's a lifestyle, and sticking
to the tenets of each Phase is the key to long-term success. That said, we all
have our weaknesses, so if you find yourself eyeing something starchy, salty,
fatty, or sugary, your best bet may be a South Beach Diet-friendly
"swap." Check out our suggested "swaps" for taming common
Swap Potato Chips with Pita Chips
big bag of potato chips and a pre-packaged, fat-laden dip is standard snacky
fare for many people — those salty-greasy (and possibly trans-fatty!)
potato chips alone can be dangerously tempting for some! But don't let these
diet-busters steer you off track. If you experience a salty snack attack, try
heading it off with some healthy 100% whole-wheat pita chips
with hummus or baked
whole-wheat tortilla chips with our Creamy
Tex-Mex Bean Dip. On Phase 1? Skip the healthy chips and enjoy
your dip veggie sticks.
Swap Candy Bars and Cookies with Healthier Sweets
you're hankering for a snack, do you tend to crave something sweet and
chocolaty? When those cravings hit, it may feel as if sugar-laden candies,
cookies, and chocolate bars are calling out to you at every turn. But there are
healthier sweets that can satisfy your cravings. On Phase 1, choose sugar-free
candies, an unsweetened fruit-flavored frozen pop, or a frozen no-sugar-added
fudge pop. On Phase 2, enjoy fresh fruit, an ounce of dark chocolate, or try
one of our South Beach Diet Snack Bars or Protein Fit Bars.
Swap Buttered Popcorn for Better Toppings
buttered popcorn is something you crave on movie night, simply make your
popcorn South Beach Diet–friendly by using a little butter-flavored cooking
spray instead of actual butter after air-popping the popcorn. Alternatively, you could melt a tablespoon or
two of nut butter and drizzle a little over your popcorn. Our favorite: Dressing
it up further with a sprinkling of with black pepper and a little freshly
grated Parmesan cheese.
Swap Pork Sausage for Low-Fat Turkey or Chicken Sausage
types of pork sausage are not recommended on the South Beach Diet because of
their high saturated fat content. If pork sausage used to be a staple in your
breakfasts, soups, pizzas, or pastas, for example, there is a healthier
alternative. Whatever Phase of the diet you're on swap out that pork sausage
for low-fat turkey or chicken sausage with 3 to 6 g of fat per 60 g serving, or
give a vegetarian breakfast sausage patty a try.
Swap a Classic Meat Pizza with a Veggie or Lean Meat Version
all know that popular pizza toppings like pepperoni, fatty ground beef and
sausage, and full-fat cheese aren't healthy, but pizza can be South Beach
Diet-friendly. Get adventurous with portobello
mushroom caps as the
"crust" on Phase 1 (fill with sliced tomatoes, fresh basil, and
shredded part-skim mozzarella and bake at 450ºF until the cheese melts). On
Phase 2, spread a whole-wheat tortilla with low-sugar tomato sauce, then top
with chopped vegetables and sprinkle with reduced-fat cheese before heating
quickly under the broiler. On any Phase, substitute turkey bacon or sausage or
grilled chicken breast for the usual high-fat meat toppings.
Swap Buffalo Chicken Wings with Buffalo Chicken Bites
you like turning up the heat with buttery buffalo chicken wings, get fired up
instead with our healthy Buffalo
Chicken Bites. These bite-sized appetizers are a better
choice because they use lean, skinless chicken breast instead of fattier dark
meat chicken wings and butter-flavored vegetable oil spray instead of butter itself. Hot sauce is a
given, but we cool you off with a reduced-fat version of the traditional blue
cheese dipping sauce.
Swap French Fries with Baked Sweet Potato Fries
French fries your weakness before starting the South Beach Diet? You'll be glad
to know that you can still enjoy a healthier version of fries on Phase 2.
Instead of using white potatoes, prepare Baked Sweet
Potato Fries. Simply toss sliced sweet potatoes with
extra-virgin olive oil, paprika, and salt. Spread them on a baking sheet and
bake until lightly browned (about 15 minutes).
Swap Spaghetti with Spaghetti Squash or Whole-Grain Pasta
pasta is your personal kryptonite and you're on Phase 1, swap your regular spaghetti
noodles for a delicious South Beach Diet spaghetti squash. Here's what to do: Steam or bake a 1-pound spaghetti
squash (or pierce and cook it whole on high in the microwave for about 10
minutes until it is firm-tender), halve, and use a fork to scrape out the
"spaghetti" squash strands. Serve with low-sugar tomato sauce and a little
freshly grated Parmesan. On Phase 2, you can enjoy your pasta in moderation—just
go for whole-wheat or whole-grain varieties, or try a gluten-free pasta made
Swap Alcoholic Beverages for Virgin or Light Drinks
a party or meeting up with friends for drinks, but can't enjoy alcohol because
you're on Phase 1? Order a club soda with a splash of fresh lemon or lime
juice. On Phases 2 and 3, you can enjoy a modest amount of alcohol, like wine
or extra-brut champagne, an occasional light beer, or non-sugary spirits, like
Scotch, gin, or vodka. Just remember that women should limit their intake to
one alcoholic beverage daily, and men to one or two a day.
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