South Beach Cardiologist Dr. Arthur Agatson pioneered the South Beach Diet under the premise that if dieters select the right foods, they will lose weight and stay healthy. The diet does not require counting carbohydrates, fat grams or calories, but does involve selecting the right combination of foods to achieve weight loss. The plan is divided into three phases, with the first phase being the most restrictive.
Step 1
Read the South Beach Diet plan in full or review the three phases and suggested list of foods to be eaten and foods to avoid. Make sure you have a thorough understanding of what the diet entails before beginning the diet plan.
Step 2
Select a start date for your diet. The weekends are typically a good time to start your diet as you may have some withdrawal symptoms from sugar and caffeine, including irritability and a headache. The weekends provide the best time for you to rest and become more acclimated to the diet.
Step 3
Make a list of the foods you will need to purchase in order to follow the Phase 1 portion of the diet. These include lean meats, vegetables, eggs, cheese, nuts, leafy greens and healthy sources of fat, such as olive oil. Foods to avoid include fruits, bread, potatoes, sweets, sugary drinks and alcohol.
Step 4
Shop for the foods on your list while ensuring you have provided for the requisite number of snacks and meals for a one-week period.
Step 5
Plan each meal ahead of time. It is a good idea to write each day's planned meals and snacks down on an index card to keep track of your planned foods.
Step 6
Start eating according to the South Beach Diet plan for Phase 1. Remain in Phase 1 for two weeks, then shift to Phase 2, which re-incorporates certain foods. After this two-week period, you should experience significantly less cravings for less-than-healthy foods.
Tips and Warnings
- If foods previously eaten will serve as a temptation to you, remove these foods from your kitchen in order to prevent getting off track with your diet.
- It is possible that you can fall off track of the diet, even after weeks of successful dieting. If this does occur, you should repeat Phase 1 again in order to reduce cravings.
Things You'll Need
- South Beach Diet book or website detailing the diet plan
- Grocery list of South Beach-approved foods
- Food journal
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