The South Beach Diet consists of three phases, but you don't have to start with Phase 1 if you don't want to. Starting the diet in Phase 2 may be a healthier, more reliable method of weight loss that can lead to better adherence to the diet in the long run. The official materials make it easy to start at Phase 2, if you want, and even recommend doing so for some dieters with specific conditions or those who meet specific criteria.
Phase 2
Phase 2 of the South Beach Diet involves slow and steady weight loss and a diet program aimed at teaching you how to eat healthfully so that you can continue to maintain your weight loss after progressing to Phase 3. Unlike Phase 1, which has significant food restrictions and limits carbohydrate intake to about 10 percent of your daily carbohydrate intake, Phase 2 allows about 27 percent of your daily calories to come from carbohydrates, making it a much easier phase to follow. Weight loss on Phase 2 typically ends up around 1 to 2 lbs. per week.
Reasons
Some people start the South Beach Diet on Phase 2 because they don't want to subject themselves to the strict regimen of Phase 1. Individuals who don't have much visceral fat, fat carried in the belly area, may benefit from skipping Phase 1, because weight loss in that phase focuses on visceral fat loss. People with only a few pounds to lose may also choose to start on Phase 2. Breast-feeding mothers are another group who should always start on Phase 2 instead of Phase 1, because the rapid weight loss and drastic reduction in calories of Phase 1 may hamper breast milk supply.
Method
To start on Phase 2 of the South Beach Diet, you should eat three meals and two snacks every day, using recipes and principles the book or online plan of the South Beach Diet. Foods allowed during Phase 2 include lean meat, fish, seafood, high-fiber vegetables, moderately sweet or starchy vegetables such as sweet potatoes and pumpkin, reduced-fat cheese, low-fat dairy, eggs, legumes, tofu, nuts, seeds, avocados, whole-grain bread, whole-wheat pasta, brown rice, berries, most fruits, olive oil and canola oil. Refined grains, including products made with refined sugar or refined white flour, should be avoided. You should also limit saturated fat intake during this phase.
Considerations
If you are trying to decide whether to start on Phase 1 or 2 of the South Beach Diet, you should consider your weight-loss goals and whether or not you are more likely to stick to Phase 2 than Phase 1. Switching between phases is also a possibility. Many people who start of Phase 2 switch to the more restrictive Phase 1 for short periods of time if they feel like weight loss has hit a plateau. Others continue with Phase 2 and never use Phase 1 at all, simply switching to Phase 3 after reaching their goal weight.
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