The South Beach Diet is a three-phase diet plan designed to promote weight loss while reducing cravings for high-fat and sugary foods. Phase 1 consists of a two-week introductory period in which foods from only a select few food groups (no fruit or grains) are eaten. Following Phase 1, additional food groups can be re-incorporated into a person's diet. Because Phase 1 can be a difficult adjustment for those used to consuming other food sources, advanced planning is required.
Step 1
Read through each phase of the diet to understand better how the foods you eat during each phase can contribute to weight loss. Think about the foods you will be eating (particularly during the first week), and anticipate any roadblocks that may keep you from eating according to the diet.
Step 2
Make a grocery list that includes the foods necessary to make the meals and snacks you will eat while on the diet. These foods include lean proteins, vegetables that are high in fiber, beans, nuts, low-fat cheeses, eggs, reduced-fat dairy products and healthy sources of fat, such as olive or canola oil.
Step 3
Select a date to begin Phase 1. Because this is the most restrictive phase of the diet (and therefore the most difficult to follow), choose a time where you may by experiencing less stress and have time to cook any needed recipes.
Step 4
Clean out the old foods that are off limits from your refrigerator and cabinets to reduce the risk of temptation.
Step 5
Purchase the foods on your grocery list and re-orient yourself with both the daily meal plan and the times you will be eating. For example, snacks should be eaten from one to two hours following a meal.
Step 6
Begin eating on the Phase 1 portion and celebrate each day where you have made continued steps toward successful weight loss.
Tips and Warnings
- The official South Beach Diet website features special tools designed to help those starting the diet stay on track. These include a grocery shopping list generator as well as message boards where Phase 1 dieters offer suggestions and support.
- Phase 1 of the South Beach Diet is recommended only for those who have 10 pounds or more to lose or who have intense cravings for sugary foods and drinks. Those with less to lose or who do not experience severe cravings should begin on Phase 2 instead.
Things You'll Need
- Book detailing South Beach Diet or access to Internet pages describing the diet
- Food items to begin Phase 1
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