Check out our suggested "swaps" for taming common temptations.
The South Beach Diet
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No matter what Phase of the South Beach Diet you're on, you
may occasionally find yourself tempted by old, unhealthy, pre-diet favorites.
Even if you're in maintenance mode on Phase 3 and no foods are off-limits to
you, 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 Store-Bought Smoothies with Homemade Smoothies
If part of your morning routine is grabbing a
store-bought smoothie to go, start taking time out to make your own quick and healthy
smoothies instead. Preparing a smoothie from scratch takes mere minutes and
can help ensure that you're getting the healthiest and freshest ingredients in
your liquid breakfast. This delicious peanut
buttery smoothie can be enjoyed on Phase 1 and we love this blackberry
and banana smoothie for Phase 2! Are your mornings rushed? Try making
your smoothie the night before, put it in the fridge, and then give it another
whirl in the blender the next morning.
Swap Potato Chips with Pita Chips
A 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 an
unhealthy 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
When you're hankering for a snack, do you tend to crave
something sweet rather than salty? Something chocolaty? When those cravings hit,
it may feel as if unhealthy candies, cookies, and chocolate bars are calling
out to you at every turn — from the vending machine at work, at the
checkout counter at the supermarket, and even from the newsstand kiosk! But
remember that 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 an ounce of dark
chocolate or try one of our South Beach Diet Snack Bar or Protein Fit
Cereal Bars, or our dark-chocolate-covered sunflower seed or soy nut Sweet
Swap Buttered Popcorn for Butter-Flavored Parmesan Popcorn
If 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 drizzle up to a tablespoon of quality extra-virgin olive oil over
your popcorn. Dress it up further by sprinkling it with black pepper and
freshly grated Parmesan cheese.
Swap Pork Sausage for Low-Fat Turkey or Chicken Sausage
Most types of pork sausage are not recommended on the South
Beach Diet because of the high saturated fat content they contain. However, if
pork sausage used to be a staple in your breakfasts, or your sauces, soups, or grilled
and roasted dinner entrees, you may be looking for a healthier alternative.
Look no further! You can swap out that pork sausage for low-fat turkey or chicken
sausage with 3 to 6 g of fat per 60 g serving on any Phase, or try a vegetarian
breakfast sausage patty.
Swap a Classic Meat Pizza with a Veggie or Lean Meat Version
We all know that popular pizza toppings like pepperoni, hamburger,
sausage, and full-fat cheese aren't healthy. But don't throw the pizza out with
the fatty toppings! Pizza can be transformed into a delicious South Beach
Diet-friendly meal. 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 vegetables,
like diced red bell peppers, sliced mushrooms, chopped spinach, or sliced
zucchini and sprinkle with reduced-fat cheese before heating quickly under the
broiler. On any Phase, substitute turkey bacon or grilled chicken for the usual
high-fat meat toppings.
Swap Buffalo Chicken Wings with Buffalo Chicken Bites
If you like turning up the heat with buttery buffalo chicken wings, get
fired up 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 spread instead of butter itself. Spicy
red pepper 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
Were 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 them until lightly browned (about 15 minutes).
Swap Spaghetti with Spaghetti Squash or Whole-Grain Pasta
Is pasta your personal kryptonite? If you're on Phase 1, swap your
regular spaghetti dishes for a delicious South Beach Diet spaghetti squash
entrée. Get your hands on a one-pound spaghetti squash, steam or bake it (or pierce
and cook it on high in the microwave for about 10 minutes until it is
firm-tender), and then halve it, remove the seeds, and use a fork to scrape out the
"spaghetti" strands. Serve with low-sugar tomato sauce and a little
freshly grated Parmesan. On Phase 2, you can enjoy your pasta in moderation, of
course — just go for whole-wheat or whole-grain varieties, like
Swap Alcoholic Beverages for Virgin or Light Drinks
Attending 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 lemon or
lime juice (it'll look just like a white wine spritzer, which you'll soon be
able to enjoy on Phase 2!). On Phases 2 and 3,
you can enjoy a modest amount of alcohol, like wine or champagne, a light beer,
and non-sugary spirits, like Scotch, gin, or vodka. Just remember, it's
recommended that women limit their intake to one alcoholic beverage a day, and
men, to one or two a day.
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