A low-carbohydrate diet, such as the South Beach Diet, takes commitment, but many people experience successful weight loss using these restrictive diets. If you and your doctor determine that the South Beach Diet may work for you, learn as much as you can about the program before you begin to ensure that you have the best possible outcome.
Planning
Before you begin your first day on the South Beach Diet, clear your pantry and refrigerator of the foods not allowed on the plan. This includes foods high in fat and sugar such as chips, cookies and packaged foods that do not contain whole grains. Make out a meal plan for the first few days of the program, and then head to the grocery store so you have the items you need on hand. This will include vegetables, lean proteins and low-fat cheese. You may want to purchase almonds, walnuts or other foods for snacks as well. If you make the effort to have allowed foods on hand, you will have a greater likelihood for success.
Phase 1
The first phase of the South Beach Diet lasts two weeks and consists of a very restricted set of permitted foods. You can have lean proteins such as skinless chicken breast, beef, pork and seafood. You can also have low-fat dairy products, eggs, beans and small amounts of oil. Vegetables make up a significant part of your diet during this initial phase, but you should avoid some vegetables with starch and high sugar content. These include carrots, potatoes, green peas and corn. Additionally and importantly, you cannot consume fruit or carbohydrates, such as pasta, bread or rice, during phase 1. You should make the effort to follow these recommendations closely to ensure the best weight loss success. This plan does not require you to include physical activity, but you may see greater results if you gradually increase your activity level.
Phase 2
The second phase of the South Beach Diet takes you from the beginning of week three until you reach your goal weight. You can have all the foods allowed in the first phase of the diet, and you may also bring some other foods back into your meal plan. In phase 2, you can consume fruit, as well as peas and carrots. You can also resume eating some higher-carbohydrate foods, but make sure you select whole grain foods such as wheat pasta and brown rice. You may also have 1 or 2 glasses of red or white wine each day, along with an occasional light beer.
Lifetime
Once you reach your goal weight, you begin phase 3 of the South Beach Diet. This phase recommends that you base your diet on the foods allowed in the second phase, but that you make room for the occasional treat. Essentially, you can eat what you like in the third phase, but you should continue to focus on low-fat, whole foods to prevent weight gain and maintain your health.
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