The South Beach Diet recommends healthy snacking, especially in phase 1, to help keep blood sugar levels steady. While steady blood sugar will control cravings and help weight loss, coming up with a fresh supply of snack ideas is not always easy. However, healthy snacks don’t have to be traditional snack foods.
To help keep blood sugar levels steady, the South Beach Diet uses 3 main meals and 2 smaller snacks spread out throughout the day. It also recommends dessert, so the dieter won’t feel deprived. Protein is the best way to manage blood sugar, so a minimum of 1 ounce of protein and unlimited high-fiber vegetables are encouraged. Other healthy snacks are dairy products, nuts and seeds.
Phase 1 South Beach Weight Loss Program Snack Ideas
Since phase 1 helps to correct metabolic imbalances, snacks are required. They are not optional. The following suggestions give lots of weight loss help for the new dieter struggling to come up with healthy snack ideas:
- V8 juice
- cup of vegetable soup
- cold grilled chicken chunks or chicken tender dipped in spicy mustard or guacamole
- lettuce salad with high-fiber vegetables and South Beach Diet friendly salad dressing
- fat-free plain yogurt flavored with sugar-free syrup, extracts, sugar substitutes, crystal light powder, or fruit-only jam
- raw vegetables like radishes, snow peas, water chestnuts, and zucchini dipped in ranch dressing, or other South Beach Diet friendly salad dressing
- celery sticks stuffed with peanut butter and low-fat cream cheese, or tuna salad
- avocado and tomato lettuce wrap
- protein diet shake
- string cheese chips: slice cheese into small circles, place on parchment paper, and microwave for 1 minute
- turkey pepperoni chips: place on parchment paper, and microwave for 45 seconds
- cherry tomatoes and cold green beans
- mashed cauliflower with cheese
- lightly steamed and chilled broccoli and cauliflower, sprinkled with balsamic vinegar
- homemade hot cocoa: cocoa powder, sugar substitute, vanilla, low-fat milk
- cottage cheese and tomatoes
- chopped hard-boiled eggs mixed with mayonnaise
- roast turkey breast spread with low-fat cream cheese
- olives, dill pickles, deviled eggs
- mushrooms stuffed with turkey sausage
- turkey sausage meatballs
- small cup of chili
- 2 eggs scrambled with vegetables
- Egg muffins can be made by combining beaten eggs, vegetables, meats, and cheese; carefully spoon into greased muffin tins, and bake at 350 for 20 to 30 minutes
Phase 2 South Beach Snack Foods for Continued Weight Loss Help
After 2 weeks, blood sugar will have normalized and metabolism corrected. At this point, if cravings are gone, the dieter can begin adding back a few higher carbohydrate foods. These South Beach food additions make healthy snack ideas a bit easier, since the dieter can continue eating snacks suitable for phase 1. However, on phase 2 snacks are optional. They are not required.
The important thing to remember on phase 2 is that snacks are not meant to be meals. They are to control hunger and keep the dieter from overeating later in the day. The following suggestions should give additional help:
- sugar-free pudding
- cottage cheese and blueberries
- real strawberry popsicles: blend strawberries with water and freeze in paper cups
- quesadilla made with a whole-grain tortilla
- low-fat hot dogs dipped in mustard or spenda-sweetened catsup
- fruit and fruit salads
- whole-grain crackers with peanut butter or cheese
- plain popcorn, can microwave or air pop: season with margarine, parmesan cheese, and seasoning salt
- chicken soup with rice noodles and vegetables
- small bowl of oatmeal or other whole-grain high-fiber cereal
- carrot sticks dipped in ranch dressing
The Purpose of Healthy Snacks on the South Beach Diet Weight Loss Plan
Healthy snacks keep blood sugar stable and control cravings and hunger. However, a snack is not meant to be a complete meal. On phase 1, healthy snacks are mandatory, but on phase 2 the dieter should learn how to use snacks wisely. South Beach food choices control cravings and help weight loss, but snack ideas don’t have to be traditional foods. They can be leftovers, small mini meals, or any diet food normally eaten for breakfast, lunch, or dinner.
For additional help:
Phase 1 South Beach Diet Help, Dairy Free Breakfast Ideas
How to Make South Beach Diet Regular and Low Fat Salad Dressings
Reference:
Agatston, Arthur S., M.D., The South Beach Diet: The Delicious Doctor-designed, Foolproof Plan for Fast and Healthy Weight Loss, Rodale Press, November 2003
Vickie Ewell - Vickie has worked with autistic individuals for 9 years. She has celiac disease and specializes in gfcf living.
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