The first week of the South Beach Diet is part of phase 1. In this phase, you are cutting out all carbs. After the first 14 days, some low-sugar carbs will be allowed back into your diet. Get your pantry cleaned out of the foods you should avoid to be successful in phase 1.
Significance of First Week
During the first phase of the South Beach Diet, the goal is to stop craving carbs by removing them from your diet. It is the phase to kick-start your diet and stabilize blood sugar levels. You will also increase your discipline and prepare for the second phase when some low-sugar foods and carbs are allowed.
Types of Foods to Avoid in First Week
During the first week of the South Beach Diet, you will need to avoid starches and sugars. Take out of your diet all bread, rice, pasta, potatoes, baked goods, candy, ice cream and all fruit. You will also need to skip the alcohol.
Types of Foods Allowed in First Week
During the first week, you should eat three meals a day and two snacks. Eating regular snacks throughout the day helps curb hunger and stabilize blood sugar levels. Your focus should be on eating satisfying portions of lean protein, vegetables, low-fat dairy and good fats. The good news is you can have a high-protein, low-sugar dessert each day. Desserts that are allowed are no-sugar-added fudge pops and sugar-free gelatin.
Significance of Good Fats
In all phases of the diet, you need to consume good fats, or monounsaturated fats. Foods such as olive and canola oils, peanuts and avocados are good fats. They help lower bad cholesterol and maintain good cholesterol levels.
Eat Fiber to Feel Fuller Longer
Getting plenty of fiber in the first week will help you avoid feeling hungry. Get fiber from vegetables and legumes. You can have vegetables with an egg or omelet for breakfast. Then, eat 2 cups of vegetables for lunch and dinner. Carrots used to be prohibited, but now are allowed in phase 1.
Benefits of Protein in First Week
Protein foods make you feel fuller longer because they are digested slowly. Eating protein helps curb your appetite and build lean muscle. Good sources of protein won't spike your blood sugar levels. Good proteins are fish, lean meats, turkey, skinless chicken, eggs and low-fat cheeses.
Warning on First Week Plan
Starting a diet can be discouraging. Some dieters feel sluggish or out of sorts in the first phase. Don't give up; the diet gets easier as your body adjusts to it. You will get more energy and feel lighter. Once you start to see results, you will be more motivated to keep going on the diet.
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