The first phase of the South Beach Diet lasts for two weeks. During that time, it limits your carbohydrate intake to achieve rapid weight loss and eliminate cravings. You cannot consume any fruits, grains -- including whole grain or refined bread, pasta and cereal -- or sweets, but some nutrient-dense carbohydrate foods are allowed. Before you start such a restrictive weight loss program, talk to your doctor about healthy ways to lose weight.
Vegetables
High-fiber vegetables are allowed during phase one of the South Beach Diet. You can have cruciferous vegetables, such as broccoli, cauliflower and Brussels sprouts, as well as green beans, tomatoes and bell peppers. Your phase one diet may include plenty of salads, with vegetables such as radishes and salad greens. Broccoli has about 11 g carbohydrates per cup, and raw spinach has about 1 g per cup. Phase 2 increases your variety with additions such as pumpkin, peas, yams and winter squash to your allowed vegetables from phase one. You can add in corn and beets when you get to phase three for lifelong maintenance at your goal weight.
Nuts and Seeds
Phase one allows you to have nuts and seeds, such as walnuts, pecans, pine nuts, almonds, macadamias and sunflower seeds. These provide about 4 to 8 g carbohydrates per 1-oz. serving, and the South Beach Diet says to limit your intake to 1 serving per day. Nuts and seeds are good sources of heart-healthy monounsaturated and polyunsaturated fats, and may lower your "bad" LDL cholesterol levels. They also provide dietary fiber, essential vitamins and minerals and protein.
Dairy
Dairy products provide carbohydrates from lactose, a natural sugar in milk. On phase one of South Beach, you can have non-fat or low-fat plain yogurt, milk or cheese. Plain yogurt from skim milk has about 17 g carbohydrates per cup, and milk provides about 12 g. You can also have soy milk, with about 15 g carbohydrates per cup. Once you get to phase two, you can add in flavored yogurt that is sweetened with artificial sweeteners.
Vegetarian Proteins
Phase one allows some carbohydrates from high-protein, vegetarian foods. You can have soy products such as tofu, with about 2 g carbohydrates in 120 g, or soy-based meat substitutes, with about 7 to 9 g carbohydrate in a veggie burger patty. Edamame beans, or soybeans, provide about 20 g in 1 cup. You can also have regular beans, such as kidney or garbanzo. These are high in protein and have about 45 g carbohydrates in 1 cup.
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