The South Beach Diet has three different phases for its weight loss plan. Phase 1 is a 14-day regimen that eliminates cravings for sugar and starch. During Phase 1, alcohol is not permitted because the body converts alcohol to sugar. This prohibition includes beer, hard alcohol and wine. The only exception is cooking with a dry table wine, not a dessert wine or liquor, since dry wine evaporates at 178 degrees. Phase 2 of the plan lets you drink wine in moderation, and Phase 3 is for maintenance so light drinking is permitted.
Phase 1: Abstinance
The South Beach Diet does not allow alcohol in Phase 1, not even a light beer or a glass of wine. Remember that alcohol is not a food anyway, no matter how many carbohydrates it contains. Alcohol, despite its high calorie count, does not provide nourishment. In fact, it can leave you feeling dehydrated.
Try to find a substitute for alcohol while on Phase 1. This phase only lasts two weeks and you can do it. The best choice is any kind of water. Sparkling or mineral water comes in many varieties, plain or flavored. Or choose decaffeinated coffee or tea, or herbal tea.
Instead of drinking alcohol, try a sensory replacement such as music, drawing, crossword puzzles, painting, reading or any activity that you enjoy for relaxation.
Phase 2: Moderation
The exception to drinking alcohol while on Phase 2 is red wine, which contains antioxidants and other nutrients. Whatever drink you choose, do not consume more than two units of alcohol per day if you want to stay healthy. Alcohol makes your liver produce acetate, which is burned as fuel before anything else in your body (fat or glycogen) and can hinder fat-burning for 24 hours to several days.
Dry red wine or white wine (3 ounces) or a light beer has 3 to 4 carbohydrate grams so they are reasonable choices as long as you count them on the plan. Moderate amounts of wine are good for cardiovascular health so enjoy the beverage but be sensible.
Phase 3: Gratification
Even the South Beach Diet realizes that people drink alcohol occasionally for social reasons. This is fine while you are on Phase 3 of the plan. If you decide to have an alcoholic beverage, try to consume small amounts. Avoid drinks like daiquiris, margaritas, wine coolers, sweet wines, and mixed drinks. Instead, use diet and sugar free mixers such as diet soda or diet tonic water with the alcohol. Drink plenty of water while you are drinking alcohol to keep you hydrated. Choose wines that are a dry variety, or choose a beer that is light or low carbohydrate.
It is still a good idea to limit your intake of beer, wine, and spirits because alcohol reduces inhibitions, which makes it easier to choose foods with high carbohydrates, especially at parties or when dining out. Enjoy a glass or two and then switch to sparkling water.
Considerations
The sugar content in beer, wine, and spirits has fermented into alcohol so the actual carbohydrate content is relatively low. Dry wines have a gram of carbohydrate in each ounce (3 to 4 grams in a typical serving). Beer has the same content, about a gram or two per ounce. However, a typical beer serving is 12 ounces, which equals 12 to 24 grams of carbohydrate. Choose a light beer, which has fewer grams of carbohydrate, about 3 or 4 grams for major national brands. Distilled spirits (bourbon, scotch, gin, vodka and so on) have a negligible carbohydrate count because they are mostly converted to alcohol.
Holidays, Parties, and Vacations
Any dieter knows that some periods can be extremely difficult, especially holiday parties, special occasions with friends, and vacations. You can throw caution to the wind inadvertently and end up consuming more carbohydrates than expected. The best advice is to plan ahead. Think about how much you will drink at the party. Set a limit for the number of drinks you will consume and be sure to stick to it. Remember that if you drink too much, it will lower your inhibitions and you might eat more than you would if you stayed sober or only had a few drinks. Before you go to the party, eat a hard-boiled egg and drink a few glasses of water to feel slightly full.
References
- "The South Beach diet : the delicious, doctor-designed, foolproof plan for fast and healthy weight loss"; Arthur Agatston, M.D.; 2003
- "The 30-Day Low-Carb Diet Solution"; Michael R. Eades, M.D.; 2003
- "Living Low-Carb: The Complete Guide to Long-Term Low-Carb Dieting"; Fran McCullough; 2000
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