The South Beach Diet focuses on whole foods that are low on the glycemic index, rather than on counting carbohydrates. While you don't need to count grams of carbohydrates, you do need to be aware of how many servings of whole grains, fruits and high-carbohydrate vegetables you are eating. Refined carbohydrates are not allowed on the South Beach Diet.
The Glycemic Index
While lean protein, healthy fats and a wide range of vegetables are encouraged on the South Beach Diet, you will limit your intake of carbohydrates and choose complex carbohydrates that are low on the glycemic index with a reduced effect on blood glucose levels. White bread and refined sugar top the glycemic index, while high-fiber choices like oats, whole wheat bread and high-fiber fruits are much lower.
Phase One
During phase one of the diet, you will avoid all grains, fruit, alcohol and sugary vegetables, like corn and carrots. You may consume lean protein and vegetables in normal portions, along with low-fat cheese, small amounts of nuts and other healthy fats, and two servings of yogurt or skim milk daily. You do not need to count the grams of carbohydrates in your vegetables or dairy products. Choose foods from the allowed food list during phase one and the counting will take care of itself.
Phase Two
Phase two of the diet reintroduces grains, fruits, wine and small amounts of high-sugar vegetables. You'll make the transition slowly, adding one daily serving of a grain or fruit for the first week, then a second daily serving the second week. Continue adding a single small serving to your daily menu each week until weight gain slows or you notice food cravings increasing. Over three to six weeks on phase two, you will add between three and six daily servings of high-carbohydrate vegetables, fruit or whole grains to your diet, depending on how you're feeling.
Phase Three
Once you've reached your goal weight, you will gradually transition to phase three of the diet. You'll continue to avoid refined flour and sugar, except as special treats, and will make many of the same food choices. Slowly add additional servings of fruit, high-carbohydrate vegetables and whole grains until you maintain your weight. During phase three of the diet, you'll get as much as 28 percent of your daily calories from carbs, or around 140 g of carbohydrates each day if you eat a 2,000-calorie diet, according to MayoClinic.com.
References
- MayoClinic.com: South Beach Diet
- "The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss"; Arthur Agaston; 2005
- "The South Beach Diet Super Quick Cookbook: 200 Easy Solutions for Everyday Meals"; Arthur Agaston; 2010
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