The South Beach diet is divided into three phases.
Phase 1 lasts the first two weeks of the diet. During this
time that people can lose up to 13 lb
(6 kg) on the diet, and that they will lose mainly belly
fat.
Phase 1 eliminates all carbohydrates, both ‘‘good’’
and ‘‘bad’’ from the diet. This means that the dieter
eats no bread, pasta, rice, potatoes, fruit, milk, baked
goods, ice cream, alcohol, anything containing sugar
or flour, and any fatty meats. Portion size is not
strictly controlled. The total calorie intake during
phase 1 is usually between 1,200 and 1,400 per day
spread out over three meals and two or three snacks.
Some permitted foods in phase 1 include:
-meat: veal and lean cuts of beef; low fat or fat-free
lunchmeat
-poultry: skinless chicken and turkey breast and Cornish
hen
-seafood: any kind of fish or shellfish
-cheese: many types, low-fat and fat-free only, excluding
any type of cream cheese except dairy-free cream
cheese substitute
-tofu: soft low-fat or calorie-reduced types only
eggs: whole eggs, egg substitute, egg whites
-vegetables: non-starchy such as salad vegetables
excluding tomato, artichokes, asparagus, broccoli,
cauliflower, collard greens, eggplant, mushrooms,
turnips, and zucchini
-fats: olive oil and canola oil
-spices: any seasoning that does not contain sugar
-artificial sweetened treats and artificial sweetener:
sugar free only and limited in amount
After two weeks on the very rigorous phase 1 diet,
the dieter is permitted to start adding back a limited
amount of ‘‘good’’ carbohydrates that have a low glycemic index.
Weight loss in phase 2 is expected to be
1–2 lb (0.6–1 kg) per week. The permitted foods are the
same as in phase one with the addition of whole grain
cereals, oatmeal, whole-grain bread and whole-grain
pasta, barley, low-fat milk, nuts, beans, starchy vegetables,
wine, and most fruits.
These items are portion controlled.
Watermelon, bananas, raisins, white bread,
baked goods, and sugary foods are not allowed. Saturated
fats and trans fats (animal fats, butter, cream,
fatty meats, some solid-type margarines) are forbidden.
Dieters stay on the phase 2 diet until they have
achieved their desired weight, at which time they move
to phase 3, a maintenance phase.
The list of restricted
foods in phase 3 is quite similar to phase 2. Foods
made with white flour and high levels of refined
sugar are sill off limits. Individuals who get off track
and violate the diet in phases 2 or 3 are instructed to go
back to phase 1 and start again.
For a fee, the South Beach diet Website offers tools
to help the dieter stay on track. These include as recipes,
advice from dietitians, food journals, and meal planners.
Daily moderate aerobic exercise and strength
training are recommended for people on this diet.
