1. Understand the Phases
There are three phases to the South Beach Diet, and the foods allowed vary according to the phase the dieter is in. In Phase I, which lasts 2 weeks, dieters can't eat foods with mid- to high-glycemic levels. Phase II allows the dieter to bring back in some carbohydrates and whole grains, but only in moderation. Phase III is when the dieter has achieved her desired weight and is eating to maintain that weight. In this stage, you can eat three fruit and three whole grain carb servings a day. Phase I does not allow wine, where some is permitted in Phase II.
2. Eat Good Carbs, Not Bad
Whole grains, fruit, vegetables and some dairy products are re-introduced in the South Beach Diet Phase II. However, bad carbohydrates including white flour, processed sugar and syrups are banned. The key is to avoid empty carb calories that have a high glycemic index and little nutrition.
3. Know that Some Fats Are Allowed
Polyunsaturated and mono-unsaturated fats, notably those that contain omega-3 fatty acids, are acceptable on this diet plan. Olives, olive oil, nuts and avocados contain mono-unsaturated fat. Polyunsaturated fat can be found in whole grains, fish and peanuts.
4. Stay Away From
Some fats, notable saturated fats and trans fats, are forbidden on the South Beach Diet. While trans fats, such as partially hydrogenated oils, should be avoided, the verdict is not the same for saturated fats. Some saturated fats, such as coconut oil or the butterfat in milk, are highly nutritious and nourishing for the body. As with everything, do your research before eliminating good meat and dairy fats from your diet.
5. Try Their Packaged Food Line
Kraft Foods has a licensed South Beach Living packaged foods line that conforms with the diet requirements. However, many nutritionists advise staying away from these processed foods, which include cereal bars, frozen meals and salad dressings made with soy oil. If you decide to try a modified version of the South Beach Diet, prepare your own meals from scratch and fresh ingredients for the maximum benefit.
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