The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life (36 page)

Prep time: 5 minutes • Cook time: 55 minutes

Just like classic risotto, this barley version is toothsome and creamy. Techniquewise, it’s even easier than conventional risotto because it doesn’t require as much stirring. This recipe is very adaptable: Add mushrooms if you like, or stir in a mix of fresh herbs at the end.

In a medium saucepan, bring broth to a simmer; remove from the heat and cover to keep warm.

Meanwhile, in a second medium, heavy-bottomed saucepan, heat oil over medium heat. Add onion and barley; stir to combine. Reduce heat to low and cook, stirring occasionally, until onion is softened and barley is lightly toasted, about 5 minutes.

Add about a third of the broth, bring to barely a simmer, and cook over very low heat, stirring occasionally, until broth is almost absorbed, about 12 minutes. Repeat with another cup of the broth, and then with the remaining cup of broth. Cooking time will be about 50 minutes total. Remove the pan from the heat and stir in Parmesan, salt, and pepper to taste. Serve warm.

Makes 4 (½-cup) servings

Nutrition at a Glance

Per serving:
166 calories, 5 g fat, 2 g saturated fat, 8 g protein, 23 g carbohydrate, 4 g fiber, 279 mg sodium

Make-Ahead:
Barley risotto freezes well for up to 1 month and reheats easily in the microwave.

Prep time: 10 minutes • Cook time: 17 minutes

These healthy low-fat chips get pizzazz with the addition of Italian seasoning. For “hot” chips, try Cajun seasoning or add minced garlic.

Heat the oven to 400°F.

In a large bowl, toss potatoes with oil, Italian seasoning, and a pinch of salt and pepper. Spread in a single layer on two large baking sheets and bake for 10 minutes. With a spatula, turn slices over and continue baking until chips are golden, about 7 minutes longer. Serve warm.

Makes 4 servings

Nutrition at a Glance

Per serving:
216 calories, 2 g fat, 0.5 g saturated fat, 4 g protein, 46 g carbohydrate, 7 g fiber, 197 mg sodium

Prep time: 15 minutes • Cook time: 30 minutes

Kale offers an abundance of nutrients, including fiber, vitamin C, vitamin B
₆
, and beta-carotene. Its hearty texture makes it well suited for a gratin. If you prefer, try other cooking greens, alone or in combination, such as Swiss chard, mustard, turnip, or dandelion. For a vegetarian version, simply skip the bacon.

Heat the oven to broil.

In a deep oven-proof skillet, bring a few inches of water to a boil. Add kale and cook over medium-high heat until tender, about 6 minutes. Drain and pat dry.

Wipe the skillet dry and return to medium-high heat. Add bacon and cook until crispy, 4 to 5 minutes. Transfer bacon to a plate. Add onion and garlic to the pan, reduce heat to medium, and cook, stirring, until onion is softened, about 7 minutes.

Return bacon to the pan and add half-and-half. Bring to a simmer and cook until slightly reduced, about 5 minutes. Season with pepper to taste. Add kale and stir to combine. Sprinkle evenly with cheese. Broil for 2 to 3 minutes, or until cheese is lightly browned.

Makes 4 servings

Nutrition at a Glance

Per serving:
151 calories, 6 g fat, 2 g saturated fat, 10 g protein, 19 g carbohydrate, 3 g fiber, 348 mg sodium

This recipe can also be prepared for Phase 1 meals
.

Prep time: 15 minutes • Cook time: 14 minutes

Who would believe you can get such a delectable cookie out of such a simple process and with so few ingredients? (That’s right, there’s no flour!) The not-too-sweet, deep, nutty flavor is perfect for kids young and old. These cookies are so good that we need to remind you to limit yourself to one serving!

Heat the oven to 350°F. Line a baking sheet with parchment paper.

Mix sugar substitute, egg, and vanilla together with an electric mixer on low for 3 minutes. Add peanut butter and baking soda. Mix on medium until dough comes together, about 30 seconds.

Form dough into 24 (2-teaspoon) balls and place on the baking sheet 1 inch apart. Gently press your thumb into the center of each to make an indentation. Fill each indentation with ½ teaspoon jam.

Bake until lightly browned on the bottom, 12 to 14 minutes. Let cookies cool briefly on the pan, then transfer to a wire rack to cool completely.

Makes 24 (2 per serving)

Nutrition at a Glance

Per serving:
140 calories, 11 g fat, 2.5 g saturated fat, 6 g protein, 7 g carbohydrate, 1 g fiber, 210 mg sodium

Prep time: 20 minutes • Cook time: 20 minutes • Cool time: 30 minutes

A favorite Italian dessert, tiramisu (meaning “pick-me-up,” in reference to the espresso and cocoa it includes) makes a light yet rich finish to any meal.

Heat the oven to 350°F. Lightly coat an 8- by 8-inch baking pan with cooking spray.

In a large bowl, with an electric mixer at high speed, beat egg whites, cream of tartar, and salt until soft peaks form, about 5 minutes. Add ½ teaspoon of the vanilla and beat to combine. Add
¹
/
₃
cup of the sugar substitute and beat until stiff peaks form. Sift 2 tablespoons of the flour over beaten egg whites and gently fold to incorporate. Repeat twice with remaining flour until all of the flour is incorporated.

Pour batter into the pan and gently smooth the top. Bake, turning once halfway through, until cake is golden and a tester inserted into the center comes out clean, about 20 minutes. Cool completely.

In a small bowl, combine ricotta, whipped topping, remaining 2 teaspoons sugar substitute, and remaining ¼ teaspoon vanilla. Cut cake in half vertically down the middle to make two 4- by 8-inch pieces. Place the halves on a flat work surface. Drizzle 2 tablespoons of the espresso onto each half. Spread half of the ricotta mixture onto one of the halves and dust with half of the cocoa powder. Top with remaining cake half; spread the top with remaining ricotta mixture and dust with remaining cocoa powder. Using a serrated knife, gently cut cake crosswise into 4 slices and garnish with mint sprigs, if using.

Makes 4 servings

Nutrition at a Glance

Per serving:
130 calories, 2.5 g fat, 1.5 g saturated fat, 10 g protein, 13 g carbohydrate, 0 g fiber, 200 mg sodium

Prep time: 20 minutes • Cook time: 10 minutes • Chill time: 4 hours or overnight

A traditional chilled Italian dessert,
panna cotta
literally means “cooked cream.” Our version uses low-fat yogurt and fat-free half-and-half for a lighter take on the classic. If you like a stronger coffee flavor, use instant espresso powder in place of coffee powder.

Lightly coat 4 (6-ounce) custard cups with cooking spray.

Line a strainer with paper towels and set over a large bowl. Put yogurt into the strainer and let sit for 15 to 20 minutes, or until slightly thickened.

Meanwhile, in a small saucepan, sprinkle gelatin over half-and-half; let stand for 10 minutes. Bring to a gentle simmer over medium-low heat and cook, whisking constantly, until gelatin dissolves. Add sugar substitute, coffee powder, and vanilla; continue whisking until sugar substitute dissolves. Remove from heat.

Using a rubber spatula, scrape yogurt into a large bowl. Immediately add half-and-half mixture and stir well to combine.

Divide mixture evenly among prepared custard cups. Cover and chill at least 4 hours or overnight. Serve chilled.

Makes 4 servings

Nutrition at a Glance

Per serving:
62 calories, 1 g fat, 1 g saturated fat, 4 g protein, 8 g carbohydrate, 0 g fiber, 87 mg sodium

This recipe can also be prepared for Phase 1 meals
.

Prep time: 5 minutes

Frozen strawberries work like ice cubes to thicken and chill this irresistibly creamy shake. Since strawberries are available year-round, you can enjoy it anytime.

In a blender, purée yogurt, milk, strawberries, and vanilla until smooth. Serve cold.

Makes 4 (1-cup) servings

Nutrition at a Glance

Per serving:
90 calories, 1.5 g fat, 1 g saturated fat, 6 g protein, 14 g carbohydrate, 1 g fiber, 75 mg sodium

Variation:
Use any type of berry and flavor of extract you prefer.

Here are the answers to some of the questions our nutritionists and I are most often asked by dieters on Phase 2.

Can I still eat as much protein now that I’m eating more carbohydrates on Phase 2?

I don’t know how much lean protein you were eating on Phase 1, but I’m sure it was enough to keep you healthy and satisfied. As you know, on the South Beach Diet, we don’t expect you to count grams of protein or weigh your food on any phase.

Now that you’re gradually adding satisfying high-fiber whole grains and fruits to your diet on Phase 2, you’ll naturally be less hungry, and the amount of lean protein you require to feel full will no doubt be less than you were eating on Phase 1. That said, I encourage you to eat some protein—fish or shellfish, lean beef or pork, white meat chicken or turkey, or soy protein, for example—along with these good carbs at most meals. Protein helps slow down the digestion of carbohydrates, which means that your body will make less insulin, your sugar swings will be reduced, and you won’t crave more food in between meals.

I also urge you to eat slowly, savor your food, and really enjoy the variety of foods you’ll introduce on Phase 2. If you do this, your focus will no longer be on how much protein you can have because you’ll never be hungry. Another tip: Once you’re satisfied, push your chair away from the table. It’s fine to leave some food on your plate at the end of a meal.

As soon as I started Phase 2, I regained some weight. Could I be doing something wrong?

Most people move easily from Phase 1 to Phase 2 and continue losing weight (though not as quickly as they did on Phase 1) even when they add good carbs back into their diets. But other people, like you, have trouble. There are several possible reasons why you are putting on weight.

You’re eating too many additional carbohydrates too soon.
You may be overdoing the new carbohydrates and inadvertently triggering cravings that cause you to overeat. Please review
“PHASE 2: Achieving Your Health and Weight Loss Goals”
Section for advice on how to gradually add more good carbs back into your diet.

You’re in a food rut.
Sometimes dieters get into the habit of eating the same thing day after day, which can lead to overeating out of boredom. Vary your diet daily and you’ll likely start losing weight again. The Phase 2 Meal Plans on
“Phase 2 Sample Meal Plans”
Section give you plenty of ideas for varied breakfasts, lunches, dinners, and even delicious desserts.

You’re not savoring every bite.
It takes about 20 minutes for your belly to send a message to your brain that you’re full and have had enough to eat. If you’re eating too fast, you aren’t allowing time for this natural feedback mechanism to kick in. You keep eating, thinking you’re hungry, when you’re actually about to be full. My advice: Start with a big bowl of broth or vegetable soup, then slow down. Enjoy every bite of your meal. Sip a glass of wine, if you like. Relax after dinner as well with a cup of tea or coffee. Make dining a pleasant, calming experience. You’ll notice that you’re eating less and enjoying it more.

You’re not active enough.
I can’t emphasize enough the importance of doing regular exercise to keep your metabolism in high gear. The people who run into problems on Phase 2 and ultimately have trouble maintaining their weight loss are often the ones who are the most sedentary. I urge you to take a look at our Supercharged Fitness Program beginning on
“Overview of the Program”
Section. Even if you haven’t exercised in a while, this program will ease you into it. And just because you’re on Phase 2 of the diet, you don’t have to jump into the Phase 2 exercises. Feel free to start with the Phase 1 Interval Walking program and Total Body Workout to get yourself in shape, then move on to the Phase 2 exercises when you’re ready.

I lost weight steadily for the first few months on Phase 2, but now I’ve hit a plateau. I still have about 10 pounds to go and am very frustrated. What can I do to start losing weight again?

Some people do extremely well on the diet for the first few months, but at some point during Phase 2, they plateau before reaching their goal. There may be several reasons for this, and you need to figure out the cause of the problem before you can solve it.

You’ve strayed.
You need to do some soul-searching. Are you still adhering closely enough to the principles of the diet? After some people have been on the diet awhile, they start taking their success for granted. They get careless and begin eating too many sugary or starchy foods and bad fats. We don’t expect you to be perfect, but if you want to continue to lose weight and keep it off permanently, you do have to follow the principles of the diet most of the time.

So give yourself a refresher course. Read over the lists of Foods to Enjoy and Foods to Avoid for Phase 1, and study those you can and can’t reintroduce on Phase 2. Review our suggested Meal Plans, which will show you how to put combinations of foods together in appealing ways. Sometimes it’s hard to admit it, but if you’re starting to indulge in too many of the Foods to Avoid too often, you know you will not continue to get the same good results you had in the past. Try to keep track of what you eat. Some people find that keeping a journal of everything they put into their mouths each day helps them avoid that mindless second handful of nuts or extra nibble of cheese the next time they’re tempted.

You’re exercising less.
Remember, the best way to recharge your weight loss is to get more exercise. When people first embark on a fitness program, they are wildly enthusiastic and rarely miss a workout. They’re scrupulous about fitting exercise into their lives, and they schedule their days accordingly. As time passes, the thrill may wear off. Even people who enjoy working out can get lax and start missing sessions. If you’ve cut back on exercise or stopped working out altogether, yet you’re carefully following the diet principles, then your plateau is likely due to the change in your exercise routine. If you want to jump-start your weight loss, you should resume your regular exercise routine and increase the intensity of your workout. Take another look at the Interval Walking program presented in Part II—it can be your best friend. That’s because it’s the best way to keep your metabolism in fat- and calorie-burning mode all the time.

You’ve reached a healthy weight.
It’s entirely possible that your weight loss has stalled because you’ve already reached a healthy weight. If your cholesterol and blood sugar levels have normalized and you aren’t experiencing cravings, your desire to lose that extra 10 pounds may be more a matter of cosmetics than health (see Chapter 4 for more on this). Now is the time for employing more effective exercise rather than restricting calories, which can lead to yo-yo dieting and further weight gain (see “How Yo-Yo Dieting Affects Your Metabolism,” Chapter 4). Instead of zeroing in on the number on your scale, rev up your exercise routine and try to focus on how much better you really look and feel.

I find that when I step on the scale too often, the fluctuations drive me crazy. What’s the best way to keep track of my weight?

In the course of a day, your weight may go up and down a few pounds depending on how much you’ve had to eat or to drink or how much fluid you’re retaining (water weight). These hour-to-hour fluctuations can cause anxiety, and they are meaningless. Ignore them. The best way to keep track of your progress is to weigh yourself once a week at the same time on the same scale. For most people, first thing in the morning works best.

Is the South Beach Diet safe for children?

I don’t recommend that children go on a weight loss diet, except in special situations, as I discuss in Chapter 8. In general, if children make healthy food choices most of the time and get a reasonable amount of physical activity, their weight will take care of itself. There’s no question that kids require ample calories and nutrients to develop properly, but they shouldn’t be eating empty calories. What I do recommend is that children, along with their parents, follow the
principles
of the South Beach Diet. As early as possible, children should be introduced to an eating style that emphasizes good carbohydrates (fruits and vegetables), good fats, lean protein, low-fat dairy, and high-fiber foods. And, of course, kids—like adults—should enjoy an occasional treat. This is a healthy way to eat for life, and it is not only safe for children but will keep them from developing prediabetes, diabetes, and so many other ailments we’re seeing in epidemic proportions in younger and younger people.

I have problems with gluten. Phase 1 is fine for me because grains are not allowed, but what about Phase 2?

Gluten is a protein found in wheat, barley, and rye. An estimated 1 percent of the US population has gluten sensitivity, also known as celiac disease. When these people eat foods containing gluten, they may experience symptoms ranging from abdominal pain and bloating to unexplained weight loss and neurological problems in severe cases. Gluten sensitivity is caused by elevated levels of antibodies that work against a component of gluten called gliadin. When the antigliadin antibody comes into contact with gluten, it causes an inflammatory response in the body.

Celiac disease can be diagnosed with a blood test or a biopsy of the small intestine. Anecdotal evidence also suggests that it’s possible to get a negative test result for celiac disease and still have some, if not all, of the symptoms of gluten sensitivity. Interestingly, I’ve heard numerous stories from people who never realized that they were sensitive to gluten until they began Phase 1 and then found out how much better they felt when they weren’t eating grains containing gluten. Many doctors—myself included—believe there may be subtle forms of gluten sensitivity that are often undetected by these diagnostic tests. The real test is how you feel after you eliminate gluten from your diet.

Even if you can’t eat foods containing gluten, you can easily follow all the phases of the South Beach Diet. You do have to be careful about choosing the right carbohydrates, but you’d have to do that no matter what diet you were on. Fortunately, many gluten-free products sold today at supermarkets and health-food stores are compatible with the South Beach Diet. For example, you can buy bread, cereal, and even pasta made from brown rice flour that taste pretty good and contain a decent amount of fiber. You can also eat brown rice and sweet potatoes, or make your own pasta out of spaghetti squash. The crustless Vegetable Quiche Cups to Go (
“Recipes for Phase 1 Meal Plans”
Section) that we recommend on Phase 1 are perfect for you on any phase. Eating lean protein and good fats is also vital, no matter what else you’re eating.

But beware—there are also gluten-free versions of processed carbs, so be vigilant about reading labels. Steer clear of products that are high in sugar and low in fiber. Gluten is sometimes used as an additive in foods where you’d least expect it, such as in some brands of veggie burgers. So if you have a gluten problem, you need to be extra careful about checking all food products before buying.