Are you planning on starting, or already on the South Beach Diet? Those who follow this eating plan have been shown to lose weight by eating meals prepared in accordance with the program. The diet favors lean proteins and fresh fruits and vegetables while limiting intake of carbs, particularly simple carbs from processed white flours and sugars. Those not accustomed to making dishes that follow the guidelines of the diet plan may need some assistance in planning meals and filtering out the "bad" foods from their regular routine. This page will show you how to cook for the South Beach Diet, and offers simple recipes that can help you lose weight fast on the plan.

The South Beach Diet consists of three phases. Phase I lasts for two weeks, and is a jump-start intended to reduce cravings for simple carbs. During this phase, dieters should eat only lean proteins such as fish, seafood, low-fat cheeses and tofu, high-fiber vegetables and unsaturated fats like olive oil, nuts and seeds.

Phase II of the South Beach Diet lasts until you have lost the desired amount of weight. In this phase, dieters should eat the foods listed above, but also incorporate whole grains and vegetables with relatively high sugar content, such as sweet peas.

Phase III occurs after the weight has been lost, and is designed to help you maintain your new weight for life, without allowing the pounds to pack back on. In this phase, you will regularly eat the types of foods allowed in phases I and II, but may also incorporate most other foods so long as they are eaten in moderation. The occasional indulgence is allowed during this phase.http://www.southbeachdiet.com/sbd/publicsite/how-it-works/how-it-works.aspx

Grilled Peanut-Sesame Salmonhttp://www.southbeachdiet.com/sbd/publicsite/recipes/Grilled-Sesame-Salmon.aspx

• Ingredients:
• 4 boneless filets of salmon
• 6 cups greens such as romaine, arugula or spring herb mix
• 1 large cucumber, cut in half and sliced into thin rounds
• 1 clove of garlic, chopped finely
• 1 teaspoon ginger root, chopped finely
• 1/2 red onion, diced into small cubes
• 1/4 cup rice vinegar, divided into tablespoons
• 2 tablespoons freshly squeezed lime juice
• 2 tablespoons soy sauce (low-sodium is advised)
• 2 tablespoons peanut butter (use the smooth variety)
• 1 tablespoon plus 1 teaspoon Asian sesame oil
• 1 tablespoon water
• 2 teaspoons salt, plus more to taste

Cooking Directions:

1. In a large strainer, coat the cucumber slices with 2 teaspoons of salt
2. Push down on cucumber slices with paper towel or kitchen towel
3. Allow to drain in strainer (in sink) for 1-3 hours
4. In a blender, pour 2 tablespoons of rice vinegar, 1 tablespoon of sesame oil, peanut butter, 1 tablespoon lime juice, water, ginger and garlic
5. Blend until sauce is smooth
6. Heat large skillet or grill over a medium-high flame
7. Sprinkle salmon filets with salt
8. Cook salmon for 3-4 minutes on each side
9. To check for doneness, insert a knife into the center and check for opacity
10. In a medium bowl, whisk together the rest of your oil, vinegar, lime juice and onions, then toss cucumbers in this mixture to coat
11. Place greens onto 4 plates, then top with salmon, cucumbers and peanut-sesame sauce
12. Serve immediately

Margherita Pizza with Whole Wheat Crusthttp://www.southbeachdiet.com/sbd/publicsite/recipes/whole-wheat-pizza-margherita.aspx

• Ingredients:
• 1 cup water, warm but not hot
• 2 1/2 cups whole wheat flour, plus extra for dusting
• 2 teaspoons of extra-virgin olive oil
• 1 packet active dry yeast
• 1 tablespoon salt
• 1/2 pound part-skim mozzarella, sliced into thin rounds
• 2 fresh, ripe tomatoes, sliced into thin rounds
• 10 leaves of fresh basil, cut into ribbons
• Extra virgin olive oil for drizzling
• Cornmeal for sprinkling

Cooking Directions:

1. Dissolve yeast in water in a medium-sized bowl, and allow to sit for a few minutes
2. Whisk in 2 teaspoons olive oil and salt
3. Mix in flour slowly, stirring until a dough has formed
4. Sprinkle a surface with flour, and turn dough onto surface
5. Knead dough for 5 minutes or so, until it becomes elastic
6. Roll dough into a ball, cover and let rise in a warm area for 2 hours
7. Once dough has risen, heat oven to 425 degrees
8. Turn dough onto floured surface, and roll with a rolling pin until you have a circle 1/4 inch thick
9. Sprinkle corn meal onto a baking sheet
10. Set crust on baking sheet, and top with layers of tomato and cheese, finishing with an olive oil drizzle
11. Allow to sit for 10 minutes, then bake for 20 minutes
12. Top with basil when done

Seared Scallops and Vegetable Mixhttp://www.southbeachdiet.com/sbd/publicsite/recipes/seared-scallops-with-summer-vegetables.aspx

• Ingredients:
• 1 1/2 pounds fresh sea scallops
• 1 zucchini, cut into half the long way and then sliced thinly into half-rounds
• 1 cup cherry or grape tomatoes, sliced in half
• 3/4 cup edamame, shelled
• 1/2 cup corn kernels (fresh from an ear of corn, if possible)
• 1/2 red onion, chopped finely
• 2 garlic cloves, chopped finely
• 2 tablespoons fresh basil, sliced into thin ribbons
• 2 tablespoons of olive oil
• 1/4 teaspoon salt
• Black pepper to taste

Cooking Directions:

1. Heat 1 tablespoon of olive oil in a large skillet over medium-high
2. Sprinkle scallops with half of salt and black pepper
3. Sear scallops for 2-3 minutes on each side until just cooked through
4. Remove scallops and set aside in a warm place
5. Lower heat to medium and add the rest of your oil to the pan
6. Cook onion, zucchini and garlic until just softened
7. Add the rest of the veggies, and cook for a few more minutes
8. Add scallops and cook for a minute or so until they have reheated
9. Stir in salt, pepper and basil
10. Serve immediately