The stages of the South Beach Diet are Phase 1, a two-week introductory phase, Phase 2 for gradual, sustainable weight loss and Phase 3 for long-term maintenance of your ideal weight. Phase 1 is designed to help you lose up to 8 to 13 lbs. while eliminating your sugar cravings. The South Beach Diet is a commercial diet, not a medical one, and you need to pay to use all of its features. Before starting Phase 1, be sure to consult your doctor.
Basic Information
Each day during Phase 1, you eat breakfast, lunch, dinner, two snacks and a sugar-free dessert. Allowed beverages include tea and coffee with or without caffeine, sugar-free soft drinks, herbal teas, soymilk and low-sugar vegetables. You cannot have alcohol during this phase. Part of the South Beach Diet plan is a daily exercise session, with aerobic and strength exercises on different days. You can get your customized meal plan and exercise program only after you sign up for the diet.
Four Steps
The South Beach Diet website notes four steps for success on Phase 1. First, become familiar with the foods you can and cannot eat on Phase 1. Second, learn about the meal patterns you will be using on Phase 1 and the rest of the South Beach Diet. Third, commit yourself to the challenge by removing all prohibited foods from your kitchen, and stocking up on the right foods. Finally, stay motivated to get through this phase by using tips from South Beach Diet articles.
Protein and Fat
You can have a variety of lean protein foods, such as eggs, lean beef, white-meat chicken or turkey without the skin, fish, shellfish and soy-based meat substitutes, helpful for strict vegetarians. The diet recommends oils that are rich in monounsaturated fats, such as olive and canola oils. You can also have oils with more polyunsaturated fats, such as mayonnaise, salad dressing and trans fat-free margarine. You can have olives and avocados, but try to avoid butter.
Carbohydrates
The South Beach Diet states that it restricts your choices for carbohydrates on Phase 1 to eliminate your sugar or carbohydrate cravings. During this phase, you can have high-fiber vegetables, but you cannot have starchy vegetables, such as beets, pumpkin, turnips, yams, potatoes and corn, until Phase 2 or 3. You can have sugar-free gelatin and candy, and you can have low-fat or nonfat milk, plain yogurt, and cheese. You cannot have fruit, grains or added sugars, such as from soft drinks or baked goods.
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