The South Beach Diet is a commercial, low carbohydrate diet that consists of three phases. The first phase, which lasts two weeks, is strict, requiring you to forgo carbohydrates and sugar including those found in fruit. This may help boost the amount of weight you lose during phase 1. As with any journey, the first step is often the most difficult, so knowing as much about the first phase before you start will give you confidence to begin.
Preparation
Before you begin the first phase of the South Beach Diet you should take the time to prepare. Phase 1 has a very strict list of permitted foods, so you may want to clear your cupboards and refrigerator of items such as cookies, chips and other snack items. During phase 1, the South Beach Diet recommends you avoid fruits and certain vegetables with high sugar content and as such, you may want to consider giving away those items or avoid purchasing large quantities prior to starting the diet plan. Once you decide to begin the program, make a shopping list and head to the store to stock up on food items on the approved food list. Having these foods on hand will help you avoid temptation and keep you on track when you need a snack or healthy meal.
Foods
Even though the first phase limits the types of food that you can eat, this plan emphasizes choosing low-fat, lean proteins such as poultry, fish, seafood and trimmed cuts of lamb, beef and pork. The plan helps you identify good fats and oils such as olive oil or canola oil. You can eat most vegetables, but the South Beach Diet does not allow you to eat potatoes, carrots, corn, beets or yams during the first phase. During this initial phase, you will need to avoid most sweets unless they are sugar free, such as sugar-free gelatin or hard candies, but you can still only eat a certain number of calories from these treats each day.
Weight Loss
The strict eating plan during phase one is designed to help you reduce your craving for carbohydrates and sweets, but an added benefit to eliminating these foods is that many people experience a significant weight loss by the end of the first phase. The South Beach Diet states that most people will lose eight or more pounds in that two week period. This number will vary for each person, depending on your physical activity and how closely you follow the plan. As well, some people may not respond to this strict approach and may not experience this amount of weight loss.
Considerations
The South Beach Diet is a restrictive diet, eliminating a number of foods in the first phase and, as such, sources for certain vitamins and minerals. Consult your doctor before beginning this or any other weight loss program to discuss the benefits of the plan along with the potential risks. Your doctor can help you determine if this is the right weight loss program for you and your general health.
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