The South Beach Diet is a weight-loss diet that was created by cardiologist Arthur Agatston in 2003. According to MayoClinic.com, the South Beach Diet is often referred to as a modified low-carbohydrate diet because 28 percent of daily calories can come from carbohydrates. Low-carbohydrate diets usually only allow 20 percent of daily calories to come from carbohydrates. The South Beach Diet claims that to be a balance of the right carbohydrates and the right fats to constitute an easy-to-follow lifelong eating plan.
Phase One
The first phase of the South Beach Diet is meant to last for a total of two weeks and according to the diet's official website, SouthBeachDiet.com, it is designed in a way that is meant to eliminate cravings for refined starches and sugar. During phase one, almost all carbohydrates are eliminated from the diet. Phase one allows approximately ten percent of daily calories to come from carbohydrates. Meals during this phase should only include lean poultry, such as skinless chicken and fish, high-fiber vegetables, low-fat cheese and dairy items and unsaturated fats, such as olive oil, nuts and avocados.
The first phase of the South Beach Diet also allows three meals and two snacks per day. Dessert is also included in the first phase of the diet, although dessert choices must follow specific guidelines. According to Every Diet, the dieter should expect to lose approximately 8 to 13 lbs during phase one of the South Beach Diet.
Phase Two
The second phase of the South Beach Diet is considered the long-term phase of the diet plan. This is the stage at which dieters remain until weight loss goals are met. During this phase, the dieter slowly adds carbohydrates back into the diet. Instead of limiting carbohydrate intake to around 10 percent of daily calories, carbohydrates can now constitute around 27 percent of the diet, according to MayoClinic.com. The only carbohydrates allowed in this phase of the diet, however, are unrefined, whole-grain carbohydrates. This includes whole-grain bread, whole-wheat pasta, brown rice, fruits and starchy vegetables, such as potatoes and peas. SouthBeachDiet.com also boasts that dark chocolate is allowed in this phase of the diet.
Phase Three
The third phase of the South Beach Diet is the maintenance phase. This is the stage where the diet becomes a lifestyle. The dieter is meant to take the healthy eating recommendations from phase two, but is now allowed to indulge occasionally. In this phase of the diet, almost every food is allowed in small servings. Carbohydrates compromise 28 percent of the diet during phase three. If the dieter gains any weight, it is recommended to start over with phase one until the desired weight goal is reached again.
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