The South Beach Diet is a three-phase plan for weight loss and lifelong maintenance. Phase 1 is the diet's 14-day plan, intended to jump start your weight loss and eliminate food cravings. The South Beach Diet is a commercial diet that offers some information for free, but charges you for the detailed plan and access to all the resources. Before you start this or any diet, talk to your doctor about healthy ways to lose weight.
Background
If you have less than 10 lbs. to lose and you do not have food cravings, you can start the South Beach Diet in Phase 2. Otherwise, you are advised to spend your first two weeks on the South Beach Diet in Phase 1. Both phases emphasize lean proteins and healthy fats, but Phase 1 allows a smaller variety of carbohydrate foods to speed up your weight loss and eliminate cravings. MayoClinic.com notes that although the South Beach Diet claims that you may lose up to 8 to 13 lbs. during these 14 days, that rapid weight loss could indicate that you're losing lean muscle mass instead of fat.
Daily Life
Each day during Phase 1, you eat three meals, two snacks and a sugar-free dessert such as espresso custard. The South Beach Diet provides some recipes for free, such as Artichokes Benedict for breakfast, Edamame Salad for lunch, Steak au Poivre for dinner and Spicy Nut Mix and Iced Vanilla Coffee Milk for your snacks. A detailed meal plan and more recipes are available to paying members. All phases of the South Beach Diet include recommendations for a daily exercise session.
Foods
While on the 14-day Phase 1 diet, you can have healthy, unsaturated fats such as found in olive or canola oil, avocados, olives and salad dressings, and lean proteins such as poultry, fish, eggs, tofu and lean beef. You can have high-fiber vegetables, including salad greens, but you cannot have starchy vegetables such as potatoes, squash, corn, beets or peas. This plan allows nuts and seeds, as well as reduced-fat milk, cheese and plain yogurt. Phase 1 does not allow any fruit, sweets, alcohol or grains including bread, pasta, rice, oatmeal or cereal.
Commitment and Support
The South Beach Diet states that these 14 days are likely to be the most challenging for you because you are getting used to a new way of living. Make a commitment by removing prohibited foods from your kitchen, and purchasing the foods you will need for Phase 1. If you join the South Beach Diet website, you can use the online resources for motivation. You can also partake in community discussions, find a diet buddy and read South Beach Diet articles and tips for inspiration and support.
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