The South Beach Diet aims to minimize carbohydrate and sugar consumption in order to transform your body to burn protein and unsaturated fats as energy, rather than relying on carbohydrates. When your carbohydrate intake is reduced, your insulin and blood sugar levels remain balanced. Low-carbohydrate diets claim that if your insulin levels are high, your body stores more fat for future use. The first week of the South Beach Diet is the most restrictive to begin training your body to function on high protein and low carbohydrate intake in order to begin your weight loss.
Phase 1 General Guidelines
Phase 1 of the South Beach Diet lasts two weeks, and the first week will be the most difficult for your body to get used to. You have to restrict your carbohydrate consumption to just 10 percent of your total calories per day. According to the Mayo Clinic, the recommended amount of carbohydrates you are supposed to consume daily is over 45 percent of your total calories. Sugar is prohibited during the first week of the South Beach Diet; however, sugar substitutes are allowed. You are supposed to eat three meals a day with high protein snacks between meals to satisfy hunger.
Foods to Avoid
You may feel that many of your favorite foods are forbidden when you begin the South Beach Diet, but when you begin the second and third phases some foods are reintroduced. During the first week you are not allowed to consume any sugary desserts such as cupcakes, pastries, doughnuts and candy bars. Fruits are forbidden in the first week as well due to their high sugar and moderate carbohydrate content. Although fruit contains natural sugar it will still raise your insulin levels. All bread and starchy vegetables are forbidden as well such as bagels, pretzels, pizza dough, muffins, potatoes and yams. Nuts should be avoided during the first week as well.
Foods Allowed
During the first week of the South Beach Diet you are supposed to focus on consumption of foods high in protein and healthy unsaturated and monounsaturated fats. South Beach encourages intake of lean meats such as skinless chicken breast, ham, turkey, sirloin steak and duck. Fish is highly recommended during the first week as well, including herring, salmon, sardines, cod and trout. Fish provides your body with essential fatty acids such as omega-3 fatty acids. You are supposed to derive the small amount of carbohydrates you are allowed to consume from non-starchy vegetables including cucumber, cauliflower, broccoli, kale and Brussels sprouts.
Warning
Since your carbohydrate intake is highly limited during the first phase of the South Beach Diet you may be at risk for ketoacidosis. This condition occurs when your body does not have sufficient amounts of glucose for energy. Your body will then begin to break down fats to use as energy, which can lead to a buildup of acid and ketones in your body. If you do not treat this condition it may lead to stupor, coma or death. You may also experience a loss of energy during the first phase of this diet since you are taking away your body's main source of energy -- carbohydrates.
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