As you progress on the South Beach Diet, you have to resist temptation and avoid foods that contain sugar. Although the occasional treat is allowed once you reach the maintenance phase of the diet, phases one and two require that you avoid sugary foods, like baked goods, candy, pastries and fruit juice. If you have one slip, you can continue on the diet without interruption, but if you have consumed sugar in large amounts, you should make some adjustments to get back on track.
Step 1
Return to the first phase of the South Beach Diet. The first phase will last two weeks and require that you avoid sugar altogether.
Step 2
Eat three meals and two snacks per day. During the first phase, you eat three square meals, one snack after lunch and one snack after dinner. Eating regularly keeps you full and helps you resist reaching for a sugary treat to curb hunger.
Step 3
Drink a lot of fluids when returning to the first phase of the diet. The South Beach Diet recommends that you drink an unlimited amount of water, black coffee and unsweetened tea.
Step 4
Consume foods high in protein. To satisfy hunger and equalize blood sugar, you eat an unlimited amount of protein on the diet. Accepted foods include ham, chicken breast, any type of fish, turkey bacon, eggs and nuts.
Step 5
Eliminate sugar and starches. Besides avoiding sugar on the South Beach Diet, avoid breads, fruit, rice, starchy vegetables, pasta and cereal. You are allowed a single serving of a starch when you finish the first phase and move on to the second phase of the diet. If you ate sugar while on the maintenance phase of the diet, you can decide to skip the second phase and return to where you left off.
Tips and Warnings
- Remember to exercise while on the South Beach Diet. Aim for 30 minutes or more of cardio activities, like walking, running, swimming, rowing and cycling.
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