Phase 1, the first phase of the South Beach Diet, is the most restrictive phase of the program. The amount of weight you can lose during this first part of the diet can be significant, but only if you follow the specific guidelines set forth by the program. Some of the weight loss may be due to water weight and may be temporary, especially if you quit the diet during or shortly after phase 1.
South Beach Diet
The South Beach Diet focuses on whole grain foods with a low glycemic index and monounsaturated and polyunsaturated fats. The overall balance of the diet has fewer carbs than traditional low-fat diets, but it is not as restrictive as plans considered low-carb diets. The South Beach Diet consists of three phases, starting with a strict two-week phase 1 followed by two phases that allow the reintroduction of foods into your diet as you move into steady weight loss and maintenance.
Weight Loss in Phase 1
During phase 1 of the South Beach Diet, you can expect to lose between 8 and 13 pounds if you follow the specific instructions for the entire two weeks of this phase. Because this phase restricts most carbohydrates, including all grain products, fruits and starchy vegetables, it can be difficult for some people to follow faithfully. Continuing to follow phase 1 for longer than the allotted two weeks might result in even more weight loss.
How Phase 1 Works
Phase 1 allows three meals, two snacks and an optional dessert every day. Your meals on phase 1 can include fish, seafood, lean poultry, lean beef, tofu, beans, leafy green vegetables, nuts, seeds, low-fat dairy, reduced-fat cheeses, eggs, avocados and olive and canola oils. The total carbohydrate content during this phase is generally around 10 percent of your daily calories. Because of the severely reduced level of carbohydrates in the diet, cravings should subside during this two week phase.
Dangers and Considerations
Because phase 1 of the South Beach Diet causes some water loss, dehydration may occur in some people. The severe carbohydrate restriction also can cause a condition called ketoacidosis. During ketoacidosis, the body does not have enough glucose in the bloodstream to fuel everyday activity and resorts to pulling energy from fat cells. This production of energy from fat causes the formation of compounds called ketones, which can cause coma or death if they build up to high levels in the body.
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