The South Beach Diet was created by Dr. Arthur Agatston. This primary principle of the South Beach Diet is based on the replacement of potentially unhealthy carbohydrates with healthy carbohydrates. Doing so can reduce the craving of unhealthy carbohydrates and fat. Sticking to the South Beach Diet can result in weight loss. However, there are some specific stipulations that you must follow throughout the phases of the South Beach Diet to ensure success.
Phase 1
The key to Phase 1 of the South Beach Diet is to eliminate all forms of carbohydrates. This includes all baked goods, breads, candy, cake cookies, fruit, ice cream, pasta, potatoes, rice and sugar. However, you can eat normal meals in recommended portion sizes until your hunger is satisfied. Lean protein, including beef, chicken, fish, shellfish and turkey, is permitted. Vegetables are practically unlimited, and healthy amounts of eggs, cheese and nuts can be consumed as well. To limit hidden amounts of fat, 100 percent olive oil should be used as a salad dressing. To start, set your target weight-loss goal and follow Phase 1 for two weeks. You will generally notice the highest amount of weight loss during the first phase because it is the most restrictive.
Phase 2
In Phase 2, you can begin working some carbohydrates back into your diet but in concentrated moderation. It is recommended to start with healthy carbohydrates such as fruit or whole-grain breads and pastas. Other carbohydrates can be enjoyed on an occasional basis. There are no additional limitations on foods during Phase 2, but remaining consistent in practicing moderation is of the utmost importance. Unlike Phase 1, you should continue following Phase 2 until you reach your target weight. Weight loss should continue during the second phase, but it will generally be less than the first phase.
Phase 3
Reaching your target weight marks the start of Phase 3. There are no specific guidelines on stipulating certain foods, but you should monitor your consumption to maintain your target weight and prevent weight gain. If you notice an increase in your weight, you must return to Phase 1 to regain control of your weight. For some people, Phases 1 and 2 may seem too restrictive for their lifestyles. Cosmopolitan magazine says that by focusing primarily on consuming lean proteins and vegetables, you can keep carbohydrate cravings under control. You might not notice any additional weight loss during the third phase because it is the least restrictive and designed to help you maintain your weight.
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