The South Beach Diet is divided into three stages. The first phase lasts for about two weeks and is designed to promote rapid weight loss and curb cravings for sweets. The second phase lasts until goal weight is achieved and is aimed at developing life-long healthy eating habits. Phase 3 is designed to be followed for life to maintain the weight loss. Before starting the South Beach Diet, or any other diet program, consult with your physician to ensure the safety of the program for your specific health status.
White Bread
Phase 2 of the South Beach diet is designed to help teach healthy eating habits involving a variety of foods. However, to help control cravings and promote weight loss, you are encouraged to avoid white breads and rolls, white pasta and white rice, states the South Beach Diet Plan for Beginners website.
These are starchy foods which can raise blood sugar levels quickly and do not satisfy hunger for long. Instead, choose whole-grain varieties of breads and pasta, which are more nutritious and help the body stay full longer.
Baked Goods
Processed snacks and baked goods are also discouraged during Phase 2 of the South Beach Diet plan, because the goal is to limit total carbohydrate intake. This means cutting back on cakes, cookies and crackers. However, there can be problems when carbohydrate intake is cut too low.
According to MayoClinic.com, current guidelines are to consume 45 to 65 percent of daily calories from carbohydrates, yet the South Beach Diet limits intake to about 27 percent during Phase 2. Over time, this can rob the body of the glucose it needs for energy and there is no scientific evidence that low-carb diets are any more effective then watching total calorie intake. While it is good to follow the general rule of sticking to healthier carbs, you may need to incerease the number of carbs you eat each day, if you have problems.
Saturated Fats
During Phase 2 of the South Beach Diet program, healthy fats are encouraged over less healthy fats, claims the University of Maryland Medical Center. This means choosing oils such as canola and olive that are monounsaturated, instead of saturated fats which are solid at room temperature, such as butter and margarine.
Saturated fats are known to increase low-density lipoprotein cholesterol, the "bad" cholesterol, which in turn raises the risk of heart disease, warns the UMMC. The daily diet should consist of no more then 10 percent of saturated fats. Learn to read labels and avoid foods with saturated or trans fat on the label. Look for low-fat or nonfat dairy products to help keep fat consumption down.
Starchy Vegetables and Fruits
The South Beach Diet also advises avoidance of starchy fruits and vegetables during Phase 2. The South Beach Diet for Beginners website suggests staying away from carrots, beats, corn, potatoes, watermelon, raisins and pineapple. To control sugar, avoid canned fruits, fruit juices, honey and jam.
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