The South Beach Diet is a commercial weight loss diet that claims to eliminate carbohydrate cravings. Each of the diet's three stages have the same meal patterns, but they allow different foods. Some information is available for free at the South Beach Diet website, but you need to join in order to get your personalized meal planner and grocery shopping list, and access to all of the online recipes and tips. Get your doctor's approval before starting any diet for weight loss.
Diet Overview
The South Beach Diet starts in Phase 1 if you have more than 10 lbs. to lose or have food cravings, or you can start the South Beach Diet in Phase 2 if you have less weight to lose. You eat breakfast, lunch, dinner, two snacks and a low-sugar dessert each day no matter which stage of the South Beach Diet you are in. The diet includes a daily fitness program, with video demonstrations of exercises, that you can access when you sign up for the plan.
Phase 1
Phase 1 is a two-week stage designed to eliminate your carbohydrate cravings and help you lose up to 8 to 13 lbs. You can have lean proteins, such as white-meat poultry, lean beef, low-fat cold cuts, fish and eggs. Your fats should come from monounsaturated and polyunsaturated sources, such as avocados, olives, canola oil and olive oil. You can eat non-fat or low-fat plain yogurt, high-fiber vegetables, and sugar-free gelatin, candy and frozen pops. Drink coffee, tea, diet soda, soy milk or vegetable juice.
Phase 2
Phase 2 is for losing weight the rate of 1 to 2 lbs. per week. Start this phase after your two weeks on Phase 1, or if you have less than 10 lbs. to lose and do not have problems with cravings. You can eat the same foods as on Phase 1, plus additional carbohydrate sources. You can add in low-fat or non-fat yogurt with artificial sweeteners, some starchy vegetables, including pumpkin, winter squash and peas, most fruits except high-sugar choices, most whole grains, dark chocolate, sugar-free pudding, light beer and red or white wine.
Phase 3
Begin Phase 3 when you reach your goal weight, and you can stay on this phase of the diet in order to maintain your weight loss for life. Phase 3 allows the foods from Phases 1 and 2, along with a wider variety. You can have starchy vegetables, including corn, potatoes and beets, all fruits, including dates, figs, canned fruit, pineapple and raisins. You can have South Beach Living meal replacement bars, cereal bars and cookies on Phase 2 and on Phase 3.
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