The South Beach Diet is a program for weight loss and maintenance that is designed to eliminate carbohydrate cravings and help control your blood sugar levels. The diet includes a limited amount of carbohydrates, with an emphasis on healthy choices. You can learn general guidelines and recipes for the South Beach Diet for free, but will pay to for certain features, such as a customized meal plan and fitness program, individual nutritional counseling with a dietitian and an online meal planner and grocery list generator. Talk to your doctor before starting the South Beach Diet.
Phases
Start the South Beach Diet in Phase 1 if you have more than 10 lbs. to lose, if you have regained weight that you have previously lost using the South Beach Diet or if you have carbohydrate cravings. This phase can jump start your weight loss. You can start Phase 2 after two weeks on Phase 1, or you can start the South Beach Diet in Phase 2, if you have less than 10 lbs. to lose. Phase 2 is designed for steady weight loss of 1 to 2 lbs. per week, and lasts until you reach your goal weight and start Phase 3 for lifelong maintenance.
Daily Life
Each day on the South Beach Diet includes breakfast, lunch, dinner, dessert and 2 snacks, and the meals include foods that are allowed on the phase of the diet you are in. A sample menu in Phase 2 includes oatmeal with fruit and nuts for breakfast, tuna salad for lunch, chicken skewers with couscous for dinner, tiramisu for dessert and vegetables with dip and mixed nuts for your snacks. The South Beach Diet encourages regular physical activity. You can get the details for meal and exercise planning after you sign up for the program.
Foods to Eat
During Phase 1 on the South Beach Diet, you can eat most cooked or raw vegetables, lean proteins, such as chicken breast, lean beef, seafood, beans, nuts, eggs, unsaturated fats from oils, avocados and olives and low-fat cheese, milk and yogurt. Do not have alcohol, sweets, starches, fruit or fruit juice or grains. Phase 2 foods include Phase 1 foods plus low glycemic fruit, whole grains such as whole-wheat pasta, whole-grain bread, brown rice, pumpkin, peas, sweet potatoes and dark chocolate. Phase 3 allows for almost every kind of food, so long as it is in moderation.
Online Resources
The South Beach Diet online, includes tools that you can use from your personal account, including weight trackers, physical activity recommendations and demonstration videos and meal planners with a grocery list generator. You can read articles about dining out or eating fast food while on South Beach, and search for recipes based on which phase you are in. The South Beach Diet has an online community where you can participate in discussions or challenges.
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