The South Beach Diet is a popular carb-restricted diet based on the glycemic index. Originally designed to reduce the risk of developing heart disease and type 2 diabetes, the South Beach Diet claims to stabilize glucose levels and reduce food cravings to help you lose weight. The program emphasizes choosing the right food, rather than strict portion control and calorie counting.
South Beach Diet Overview
The South Beach Diet is divided into three phases. Phase 1 eliminates all sugars, refined and natural including fruit, processed foods and refined grains. Designed to jump-start your weight loss, phase 1 should last two weeks. Phase 2 is for steady weight loss; you can stay on phase 2 as long as you'd like to continue to lose weight. Some whole grains and fruits low on the glycemic index are introduced during phase 2. The final phase, phase 3, is lifetime maintenance; after you reach your goal weight, even more foods are allowed. If you start to regain weight, you can drop back into phase 2 of the diet until you reach your goal weight again.
Phase 1 and the Glycemic Index
The glycemic index measures the effects that carbohydrates have on your blood sugar. Only carbohydrates raise your blood sugar -- fat, fiber and protein slow the absorption of sugar into your body. Phase 1 of the South Beach Diet restricts your carb intake to low-glycemic vegetables that have little impact on your blood sugar levels. During phase 1, you should eat at least 6 cups of nutrient-dense low-GI vegetables for vitamins and fiber -- but there is no limit on the amount of vegetables you can eat. Avoid high-GI vegetables such as all types of potatoes, corn, beets and carrots. Stabilizing your blood sugar will help eliminate sugar cravings, making it easier to lose weight.
Phase One Protein Choices
Every meal and snack on phase 1 will include lean protein. There is no limit on quantity; the South Beach Diet promises weight loss by helping you choose the "right" foods, not by limiting portion sizes or counting calories. During phase 1, you can eat unlimited quantities of skinless chicken and turkey breast, seafood, Canadian bacon, pork loin, lamb chops and loin, eggs, low-fat cheese and lean cuts of beef. It's important to avoid fatty cuts of meat, such as brisket, liver, dark meat chicken, goose and duck, as well as milk, yogurt and soy milk.
Other Foods on Phase 1
Although you can consume most of the "right" foods in unlimited quantities, some foods are allowed in only small amounts. Nuts are limited to one serving daily, and caffeine is limited to two beverages every day. You may use fat-free half-n-half in your coffee, if you'd like, but no more than 2 tbsp. per cup. Sugar-free sweets, such as popsicles or hard candy, are limited to 75 calories per day, although you can use sugar substitutes as much as you like. You cannot eat any starches, such as bread, pasta or cereal, during phase 1.
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