There are hundreds of free online recipes to get you started on the South Beach diet plan. You just need to know how to start the diet. For the first 14 days, you need to cut most starches and sugars from your diet. You will lose weight quickly in this phase. In the second phase, you continue eating lean protein and high-fiber foods but can have a limited quantity of carbs and sugars. Phase 3 is where you maintain your new diet as a long-term lifestyle. 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.
Phases in the South Beach Diet
To make a free South Beach diet plan for yourself, you first need to understand what you can eat in the three phases of the diet. In Phase 1, remove all baked goods, pastas, cereals, candy, ice cream, cakes, bread and even fruit from your diet. You will also need to refrain from alcohol during this phase. In Phase 2, continue eating lean protein foods, high-fiber vegetables and, if you wish, add in some low-sugar carbs in limited quantity. Phase 3 begins when you reach your target weight and maintain your new healthier lifestyle.
Types of Snacks Allowed in the South Beach Diet
The South Beach diet relies on helping you avoid hunger by snacking. Eat a mid-morning and a mid-afternoon snack. Snacks should contain protein or fiber to help you feel fuller longer. Sample snacks include mixed nuts, hummus and celery, low-fat yogurt or cheese and turkey roll-ups.
South Beach Diet Website
The authorized South Beach diet website has several free sample recipes, free meal plans and a free 7-day trial period. You can access sample recipes, meal plans and "convenience store" South Beach food ideas (see Resources).
Types of Foods to Enjoy in Phase 1
Focus on eating lean protein, high-fiber vegetables, legumes, low-fat dairy and good fats. 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 2
A sample diet in Phase 2 includes a veggie quiche for breakfast, whole-wheat pizza for lunch and seared tuna or steak for dinner. Most of these recipes are free online. 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.
Shopping for the South Beach Diet Plan
Clear your pantry of the foods you should avoid, since this is a long-term lifestyle change. Have plenty of eggs, veggies, nuts, turkey bacon, low-fat cheese and sugar-free gelatin on hand. There are also many South Beach Diet products in grocery stores.
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