Losing weight takes commitment and planning, and some elect to follow diet plans that basically lay out a step-by-step process. The South Beach Diet requires that you follow a strict eating regimen and eliminate certain foods from your diet. This diet comes with a variety of "rules" for you to follow, and this may cause some initial confusion. Knowing the basics of the South Beach Diet can help you start off right.
Weight Loss
The South Beach Diet claims to help you lose anywhere from 8 to 10 lbs. in your first two weeks on the diet. After this initial weight loss you will alter your food intake, and then your rate of loss could reach up to 2 lbs. a week. Weight loss can vary, however, so you should not give up or feel frustrated if you do not see the quick results the South Beach Diet claims.
Phases
While on the the diet you work through three phases of dietary changes. In the first phase, a two-week period, you eliminate sugar and carbs from your diet almost entirely. This restrictive phase may help some people reduce their cravings for carbs and sugary treats and help them through other phases of the program.
Once past the first two weeks, you enter the second phase of the plan; you begin adding certain fruits and whole-grain carbs into your daily diet. You follow this second phase until you reach your goal weight.
At that time, you begin the third phase of the South Beach Diet. in this maintenance phase, the plan allows you to eat whatever you like, but the plan encourages you to practice moderation and keep in mind the lowfat, whole-grain principles of the diet.
Allowed Foods
In the first phase, focus on lean proteins such as pork loin, London broil, chicken breast, seafood and fish. Eat a variety of vegetables such as spinach, broccoli and cauliflower. You can also have lowfat cheese, lowfat dairy and sugar-free gelatin. Once you begin the second phase, you continue eating the foods allowed in phase 1, but you can add fruits such as apples and cantaloupe. You can also eat whole-wheat pasta, brown rice and other whole-grain carbs.
Foods to Avoid
Phase 1 eliminates carbs and sugar, so you should not eat foods such as fruit, bread, pasta or rice. Also avoid high-fat proteins such as fatty cuts of meat, deep fried foods and other high-fat items. In the second phase you should continue to avoid high-fat foods, but you should also stay away from some fruits and vegetables such as white potatoes, pumpkin and watermelon.
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