The South Beach Diet is a low-carbohydrate, low-fat diet that may help you reach your weight loss goals. This plan has three phases, and the first phase removes all carbohydrates and sugars from your diet. For some people, this may help reduce cravings, explains MayoClinic.com. After two weeks, you'll move on to the second phase, where you will bring certain carbohydrates back into your diet. Once you reach your goal weight, you will move onto the third phase, which allows leniency in food choices. As with any diet change, you'll start by heading to the grocery store to shop for healthy foods that will help you reach your goal.
Step 1
Choose foods allowed on Phase 1 of the diet. Add plenty of vegetables to your shopping cart, but avoid starchy vegetables such as potatoes. You will also need to avoid carrots and all fruits for the first phase of the South Beach Diet. Look for lean proteins such as tuna, chicken breast and turkey breast. The first phase allows eggs and egg substitute, as well as low-fat dairy products. Read labels carefully to find part-skim ricotta cheese and low-fat mozzarella. Avoid purchasing food items that you cannot have during this phase of the diet since the presence of carbohydrates and sugars may offer too much temptation.
Step 2
Add in certain carbohydrates, as well as fruits and vegetables for the second phase. During the second phase, you can eat all allowed food from phase 1, but you will have additional options as well. Buy fruits such as apples, oranges and melon, and start using carrots. Also purchase a few potatoes, brown rice and whole-wheat pasta since you can eat these on the second phase. Select whole-grain breads, crackers and cereals. Phase 2 also allows you to eat low-fat yogurt and no-sugar-added fudge pops.
Step 3
Select any foods you like for phase 3 of the South Beach Diet. You will enter phase 3 once you reach your weight-loss goal, so this phase allows you to eat whatever you like. For the greatest benefit to your health, you should continue to shop for items that offer the most nutrition such as fruits, vegetables and lean proteins. You can choose to continue to eat foods allowed in phase 2 of the diet, then elect to treat yourself to anything on the menu when you go out to dinner. Remember that if you gain weight during this phase, you will go back to the first phase. At that point, you will need to stock up on phase 1 allowed items.
Tips and Warnings
- Avoid processed foods. Many processed items contain high amounts of fat, sugar and other additives. The healthiest diet will contain nutrient-rich fruits, vegetables, lean proteins, whole grains and low fat dairy. For all phases of the diet, shop the outer perimeter of the store since this will typically offer the healthiest food choices, explains the South Beach Diet.
- Talk with your health care provider before starting this or any other change in diet. This will ensure you eat properly for your health needs.
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