The South Beach Diet is a commercial diet that claims it can help you lose weight, eliminate carbohydrate cravings and improve your blood sugar levels. The diet is low glycemic and starting foods on the diet are low in carbohydrates. Get your doctor's approval before starting the South Beach Diet or any other diet or exercise program.
Diet Overview
The South Beach Diet claims that you can lose 8 to 13 lbs. in two weeks during Phase 1, and 1 to 2 lbs. per week on Phase 2 until you reach your goal weight. If you have more than 10 lbs. to lose or you have food cravings, you're advised to start the South Beach Diet in Phase 1, which has more restrictive food choices. Otherwise, you can start in Phase 2, which lasts until you achieve your goal weight; then you move into Phase 3 for long-term maintenance.
Starting Foods
All phases include lean proteins, such as egg whites, white-meat chicken, fish, shellfish and soy-based meat substitutes, and unsaturated fats, such as olive or canola oil. Allowed carbohydrate foods on Phase 1 include plain non-fat or low-fat yogurt, cheese or milk, high-fiber, non-starchy vegetables and nuts and seeds. If you are starting the South Beach Diet Phase 2, you can have all of the Phase 1 foods plus dark chocolate, pumpkin, yams, winter squash, some whole grains, all fruit, except the highest-sugar choices, and artificially sweetened non-fat flavored yogurt.
Meal Plan
All phases of the South Beach Diet have breakfast, lunch, dinner, two snacks and a sugar-free or low-sugar dessert every day. The South Beach Diet provides some free recipes so you can see what you might have on Phase 1. You can have artichokes Benedict for breakfast, edamame salad for lunch, steak au poivre for dinner and espresso-flavored custard for dessert. Possible snacks during this starting phase of the South Beach Diet are mixed nuts and iced vanilla milk coffee.
Other Information
When you get to Phase 3, your diet can include additional carbohydrates such as beets, corn, pineapples and raisins. The South Beach Diet recommends exercising each day, and you can get an exercise schedule if you pay to join the diet. Other membership benefits include a meal planner and grocery list generator, access to more South Beach Diet recipes and the chance to participate in community challenges and discussions. Membership includes nutritional counseling with a registered dietitian.
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