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The South Beach Diet promises rapid weight loss through low glycemic principles. If you're interested in learning more, this page will help you learn how to do the South Beach Diet.
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Introduction
- If you're looking for a low-gyclemic program which is lower in fat than the Atkins approach, the South Beach Diet may make sense for you. Before you start, you should clear out your pantry of forbidden foods, and restock your household with foods that are permitted on the plan.
Step 1: Clean Out Your Pantry
- To avoid temptation, you should go through your cupboards and eliminate any forbidden foods. That will make it easier for you to stay on track with the South Beach way of eating.
- Some foods should be removed from your home entirely:
- Foods made with any type of refined flour
- Fruit juices, sodas, and other drinks containing sugar, fructose, or corn syrup.
- Cereals with more than 8 grams of sugar or less than 3 grams of fiber per serving
- Condiments with added sugar
- Salad dressings with more than 3 grams of sugar per 2 tablespoons.
- Whole milk and dairy products made with whole milk or cream
- Fruit
- Processed meats like bologna, ham, and bacon
- Fatty cuts of meat like brisket, liver, rib steaks, and dark-meat poultry
- Butter, vegetable shortening, and lard
- All packaged snack foods
- White sugar, brown sugar, honey, molasses, and corn syrup
- Potatoes
- These foods should be stored out of site, as you will be able to use them when you begin Phase 2:
Step 2: Go Shopping
- Now that you've cleared out your refrigerator and pantry, fill them up with Phase 1 foods such as:
- Eggs
- Salad vegetables (but no carrots)
- Salad dressings with 3 grams of sugar or less per 2 tablespoons.
- Broccoli, zucchini, and other permitted vegetables
- Chicken breasts and lean meats
- Nuts
- Low fat cheese and yogurt
- Skim or one percent milk
- Soy milk
- Sugar-free sodas, drink mixes, and seltzer water
- Tomato juice and vegetable juice cocktail
Step 3: Start the Diet
- The South Beach Diet has three phases. The first is a restrictive plan designed to kick start your weight loss; the final phase is a lifetime maintenance plan:
- Phase 1 lasts for two weeks and focuses on lean meats, eggs, low-fat dairy, and a limited selection of high fiber vegetables.
- Phase 2 continues until you reach your goal weight, and adds back in some fruits, and most vegetables.
- Phase 3 should be followed for the rest of your life. It's the most flexible of the phases, adding back in additional carbohydrates.
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