The South Beach diet has been around since 2003 and is known as a modified low-carbohydrate diet, according to MayoClinic.com. While South Beach claims not to be low-carb, it does contain fewer carbs than the recommended amount. The FDA recommends that 45 to 65 percent of your calories come from carbs, while low-carb diets usually suggest you stay under 20 grams. The South Beach diet allows up to 28 grams, according to MayoClinic.com.
Step 1
Use the official calculator on the South Beach website to calculate your portions and how much you should be eating. This will depend on your height, current and target weight, age and gender. Once you've entered this information, you'll receive a free report with details on a plan specific for you. As an alternative, you can also get the South Beach book and use the sample plans offered there.
Step 2
Kick-start your weight loss with Phase 1. According to the official South Beach diet website, Phase 1 lasts two weeks and helps stabilize sugar and minimize cravings. In this phase, you won't be eating any grains, but instead need to get your carbs from high-fiber vegetables, dairy, and nuts and seeds.
Step 3
Add whole grains in Phase 2. After the initial two weeks, whole wheat, brown rice and whole grain breads are all acceptable. Fruits and starchy vegetables, such as potatoes and peas, are also allowed at this point.
Step 4
Move on to Phase 3 when you're done losing weight. Phase 3 is about maintaining the weight loss. You will need to add extra calories and servings slowly until you find a point where you're no longer losing weight, but don't gain either. Phase 3 allows occasional indulgences as well.
Step 5
Focus on lean proteins for all phases. This will be the basis of all your meals. Seafood, chicken and lean red meat are all acceptable, as are vegetarian sources of protein, such as beans and tofu. Your sources of fat should be nuts and olive and canola oils. Try to stick to low-fat dairy and lean proteins to avoid ingesting too much saturated fat.
Step 6
Eat five meals a day, including breakfast, lunch and dinner plus two snacks. Examples of acceptable snacks include cottage cheese with tomato, hummus and crunchy veggies such as celery, or lean proteins.
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