The South Beach Diet allows you to eat carbs and fats, with the goal of teaching you to rely on the right kinds. In the first two weeks of the diet, you abandon sugars and startches. You will lose weight quickly in the first phase. In phase two, you lose about one pound a week and learn to make sensible choices. Phase three of the diet is a new way of life that comes by living the habits established during the diet. During all phases, eat three meals a day and two snacks. Eating regular snacks throughout the day helps curb hunger and stabilize blood-sugar levels.
Types of Foods to Avoid in Phase One
To start the South Beach Diet plan, remove all sugar and starch foods from your diet. The goal of this phase is to eliminate cravings and jump-start weight loss. Cut out cereals, breads, candy, cakes, ice cream, pasta, breads and even all fruit from your diet. You need to also eliminate alcohol during the first phase. Avoid these foods for the first 14 days. After that, some of these foods can be phased back in, but in limited quantities.
Types of Foods to Enjoy in Phase One
Focus on eating lean protein, high-fiber vegetables, legumes, low-fat dairy and good fats. Fats such as olive oil, peanuts, peanut butter and canola oil help keep bad cholesterol down and maintain good cholesterol. A typical menu plan may include a salmon frittata for breakfast, salad with grilled chicken for lunch, and roasted vegetables with grilled swordfish for dinner. Snacks can include high-protein choices such as turkey roll-ups: turkey and lettuce rolled up with a reduced fat mayonnaise.
Meals to Enjoy in Phase Two
A sample menu in phase two includes a veggie quiche for breakfast, whole-wheat pizza Margarita for lunch, and seared tuna or steak for dinner. For snacks, you can enjoy things such as mixed nuts, low-fat cheese, or hummus and celery. The good news is you can have a high-protein, low-sugar dessert each day. Examples of desserts are no-sugar-added fudge pops and sugar-free gelatin.
Considerations for Phase Three
Phase three begins when you have reached your target weight. This is when you should live the diet for good, eating satisfying portions and making healthier food choices. By now, you should be in the habit of eating the healthier fats, carbs, fruits and vegetables in this diet.
Fats and Carbs Allowed in Diet
South Beach menus aim to teach dieters to eat healthy fats and carbs. Fats that are allowed in all phases include olive oil or canola oil. In phases two and three, low-sugar carbs, or low glycemic foods, are allowed. Examples of low-glycemic foods are low-fat yogurt and milk, most beans, plums, pears, apples, peanuts and yams.
Shopping for South Beach Diet
Have plenty of eggs, veggies, nuts, turkey bacon, low-fat cheese and sugar-free gelatin in stock. There are also many South Beach Diet products in grocery stores. Clean your pantry of the foods you should now avoid, since this is a long-term lifestyle change.
Warnings for Diet Menu
For the first phase of the diet, you are mostly losing water weight as you cut carbs. You may want to work with a dietitian during this phase. Do not get discouraged in the second phase as weight loss slows down.
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