1. Remove Carbs and Cut Cravings
Phase One of the South Beach Diet works to eliminate cravings by completely removing carbs, starches, fruits and sugars from your diet. During this two-week period, you should eat only the allowed foods, including lean broiled or grilled meat and non-starchy vegetables. Once you pass this phase, your body should no longer crave carbs, and you can begin slowly reintroducing healthy carbs and fats.
2. Low-carb Foods
During Phase Two, you lose weight and begin to understand how to eat right. Unlike traditional low-carb diets, the South Beach Diet reintroduces carbs, including breads and pastas, after the second week. Some carbs, like those found in fruit, are good for you and should be consumed. The South Beach Diet not only teaches you which carbs are healthy, but also how much of them to eat. Most processed carbs are digested too quickly by your body, which raises your sugar levels. Instead, choose carbohydrates that are high in fiber, like fruit, vegetables and whole-grain breads. Whole-grain pasta and cereal are also acceptable. Even a couple of cups of popcorn, without the fatty butter, works.
3. Explore the Glycemic Index
Foods on the South Beach Diet plan most often have low glycemic-index (GI) numbers, which means they do not cause your blood sugar to spike. During Phase One, all the foods are quite low, but you can introduce ingredients with higher GI numbers during Phase Two. While the GI is not the only measure of how healthy a food is, it can help you make educated choices. Rather than having you count actual GI numbers during the diet, the plan works by encouraging you to reduce your intake of refined foods (white bread and sugary desserts) and consume more fruits and vegetables.
4. Embrace a Healthier Lifestyle in Phase Three
The third phase of the South Beach Diet is really your life after dieting. By the time you reach your weight loss goal, you should understand which foods make you gain weight and which ones satisfy your cravings. You should also create a fitness routine that can be carried on after the diet.
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