1. Avoid Restricted Foods
Designed to eliminate cravings, the first two weeks of the South Beach Diet require you to remove all carbs, starches, fruits and sugars from your diet. Phase One includes the highest amount of restricted foods. Pay close attention to the list when choosing ingredients, as not all varieties of a food are allowed. Not all types of squashes should be eaten, for instance. It really does pay to buy the most updated version of the South Beach Diet book or join the online program, as the diet has been reformulated slightly over the years. Some foods, like yogurt and pinto beans, were previously restricted during Phase One but can now be eaten in all phases. If you are coming back to the diet for a second (or third) time, take a look at the latest lists of foods to avoid and enjoy. You can find food guides on the official website for the South Beach Diet.
2. Explore New Foods
With all of its restrictions, Phase One may seem monotonous if you eat the same thing over and over again. This is a good time to explore foods you don't normally cook at home. All types of fish are allowed, which opens up a wide variety of possibilities, including seafood stews and gumbos. Visit a grocery store with a strong produce section or a farmers' market to pick up a variety of squashes, mushrooms, kale, okra or other vegetables you don't eat on a regular basis. Not only will this make Phase One more interesting, but you may also find a few new favorites.
3. Choose Vegetarian Options
Luckily for vegetarians, most soy-based meat substitutes are allowed, including seitan, tempeh and tofu. Look for pre-packaged faux meat that is not breaded and contains less than 6 grams of fat per 2 to 3 oz. serving. Almost all vegetables are allowed, except pumpkin, beets, carrots, yams, white potatoes, green peas, corn and winter squash. Rice, pasta and bread are forbidden--they usually make up most of the fattening food that vegetarians enjoy. Not all vegetarians will see drastic weight loss during Phase One, but they should still finish the two-week plan.
4. Stock Up on Snacks
If you hope to make it through Phase One with maximum weight loss, you should plan your meals ahead of time, so you don't reach for forbidden foods when hunger pangs start. This means also stocking up on no-carb snacks like cashews or pecans. Just make sure you stick to the recommended serving size, which is just 15 for those nuts but does vary. Make snacks ahead of time, so they are ready when you're hungry. A South Beach favorite is deli-sliced turkey wrapped around fat-free cream cheese. Avocado with lemon juice is also a great mid-day snack. While fruit is forbidden, lemon-and-lime juice is allowed as a condiment or dressing.
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