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Individual Lime Cheesecakes
by The South
Beach Diet - Online. This recipe is optimal for Phase 1, Phase 2 or Phase 3 of the South Beach Diet.
Phase: 1, 2 or 3
Serves: 12
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I N G R E D I E N T S
12 vanilla wafers
3/4 cup fat-free cottage cheese
1 (8 ounce) package Neufchatel cheese, softened
6 tablespoons sugar
2 eggs
1 tablespoon grated lime rind
1 tablespoon fresh lime juice
1 teaspoon vanilla extract
1/4 cup low-fat vanilla yogurt
2 kiwifruit, peeled, halved, and slicedI N S T R U C T I O N S
Line 12 muffin pans with
paper baking liners. Place 1 vanilla wafer in the bottom of each liner.
Process the cottage cheese in a blender or food processor until smooth. Combine the
cottage cheese with the Neufchatel in a medium bowl and beat at medium speed until creamy.
Gradually add the sugar and mix well. Add the eggs, lime rind, lime juice, and vanilla.
Beat until smooth. Spoon the cheese mixture evenly over the vanilla wafers. Bake at 350
degrees F for 20 minutes or until the cheesecakes are almost set. (Do not over bake.) Let
the cheesecakes cool completely on a wire rack. Remove from the pans and chill thoroughly.
Spread the vanilla yogurt evenly over the cheesecakes, and top each one with 3 kiwifruit
slices.
Phase
1: The Strict Phase
For the first two weeks, you’ll eat normal-size helpings of meat, fish, vegetables,
eggs, cheese, and nuts. You’ll have three meals a day, plus snacks, and it will be
your job to eat until your hunger is satisfied. You’ll shed somewhere between 8 and
13 pounds—mostly in your belly area—and your cravings for sugars and starches
will disappear.
Phase 2: The Weight-Loss Phase
In the second phase, you’ll gradually reintroduce "good" carbs into your
diet (like fruit, whole-grain bread, and whole-wheat pasta). Using the Glycemic Index as
your guide, you’ll learn to avoid the carbs that increase your blood sugar and make
you gain weight. You’ll lose 1 to 2 pounds a week, until you reach your ideal weight.
Phase 3: The Maintenance Phase
By the time you reach the final phase of the diet, you’ll have lost weight and
significantly improved your blood chemistry to the long-term benefit of your
cardiovascular system. You’ll continue to eat normal-size helpings of wholesome foods
you enjoy, while maintaining the health benefits you earned by following Phase 1 and Phase
2.
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For years, cardiologist Arthur Agatston,
M.D., urged his patients to lose weight for the sake of their hearts, but every diet was
too hard to follow or its restrictions were too harsh. Some were downright
dangerous. Nobody seemed to be able to stick with low-fat regiments for any length of
time. And a diet is useless if you can't stick with it. So Dr. Agatston developed
his own. The South Beach Diet isn't complicated and doesn't require that you
go hungry. You'll enjoy normal size helpings of meat, poultry, and fish. You'll also eat
eggs, cheese, nuts, and vegetables. Snacks are required. You'll learn to avoid
the bad carbs, like white flour, white sugar, and baked potatoes. Best of all, as you
lose weight, you'll loose that stubborn belly fat first!
Dr. Agatston's diet
has produced consistently dramatic results (8 to 13 pounds lost in the first 2 weeks!) and
has become a media sensation in South Florida. Now you, too, can join the ranks of
the fit and fabulous with The South Beach Diet.
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