The South Beach Diet was created by Dr. Arthur Agatston, a Miami Beach cardiologist. The diet program restricts certain carbohydrates and fats, without the need for counting calories. You follow a three-phase format that focuses on satisfying hunger with nutritious foods. Phase one of the program eliminates certain foods from your diet to promote weight loss, whereas phase two introduces some of those eliminated items back into your diet. Phase three is a lifelong maintenance phase that uses the techniques from the first two phases to help you maintain weight goals. As with any new diet, consult your physician prior to starting the program to reduce any health risks.
Phase One
Phase one of the South Beach Diet lasts for two weeks and works to stabilize your blood sugar. Starches and sugars are eliminated from your diet including fruits, baked goods, cereal, alcohol, bread, rice, potatoes, pasta and some vegetables. This restrictive phase of the diet claims to kick-start the weight loss process by reducing hunger and cravings for certain foods over the long-term. You eat three balanced meals at regular intervals per day, with two required snacks after or before meals. Typical foods for phase one include lean proteins, such as chicken breast, filets and halibut; fat free or low-fat cheeses; eggs; nuts; and limited vegetables such as broccoli, asparagus and beans.
Phase Two
Phase two focuses on reintroducing foods to your diet and continuing your weight loss. While phase one assists you in losing the most weight during a two-week period, phase two will last as long as it takes for you to lose your desired weight goals. You will eat all the same foods you ate during phase one, but reintroduce some of the eliminated foods. You will enjoy healthy varieties of fruits, vegetables, low-sugar cereals, whole grains and alcohol, in moderation. Carbohydrates account for about 27 percent of your daily calories during phase two, whereas only 10 percent of your daily calories came from carbohydrates during phase one, notes the Mayo Clinic.
Phase Three
Phase three of the South Beach Diet is a maintenance stage that lasts for life. Focus is on using the tools you learned during phases one and two, to make healthier food choices and maintaining your desired weight. This relaxed phase has you stick with good carbohydrates and fats, while eating normal portions of meals. An example of a phase three dinner may include grilled salmon with asparagus, fresh salad and low-fat dressing. As long as you stick with smart foods choices, phase three offers control over the foods you eat.
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