How to Do the South Beach Diet

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Categories: Health | Diets | How Tos

  • 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.

  • Disclaimer

    The content in this page is not a substitute for professional medical advice. Please contact your doctor before using the information presented here.

  • 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

    (Creative Commons photo by dyanna)
    • 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.
    1. Some foods should be removed from your home entirely:
      1. Foods made with any type of refined flour
      2. Fruit juices, sodas, and other drinks containing sugar, fructose, or corn syrup.
      3. Cereals with more than 8 grams of sugar or less than 3 grams of fiber per serving
      4. Condiments with added sugar
      5. Salad dressings with more than 3 grams of sugar per 2 tablespoons.
      6. Whole milk and dairy products made with whole milk or cream
      7. Fruit
      8. Processed meats like bologna, ham, and bacon
      9. Fatty cuts of meat like brisket, liver, rib steaks, and dark-meat poultry
      10. Butter, vegetable shortening, and lard
      11. All packaged snack foods
      12. White sugar, brown sugar, honey, molasses, and corn syrup
      13. Potatoes
    2. These foods should be stored out of site, as you will be able to use them when you begin Phase 2:
      1. Foods made with 100 percent whole-wheat flour that contain at least 3 grams of dietary fiber
      2. Corn, carrots, beets, and yams
      3. High-fiber fruit
      4. Cereals with less than 8 grams of sugar and more than 3 grams of fiber per serving
      5. Wine, vodka, gin, whiskey, scotch, bourbon, tequila, and rum

  • Step 2: Go Shopping

    • Now that you've cleared out your refrigerator and pantry, fill them up with Phase 1 foods such as:
    1. Eggs
    2. Salad vegetables (but no carrots)
    3. Salad dressings with 3 grams of sugar or less per 2 tablespoons.
    4. Broccoli, zucchini, and other permitted vegetables
    5. Chicken breasts and lean meats
    6. Nuts
    7. Low fat cheese and yogurt
    8. Skim or one percent milk
    9. Soy milk
    10. Sugar-free sodas, drink mixes, and seltzer water
    11. 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:
    1. Phase 1 lasts for two weeks and focuses on lean meats, eggs, low-fat dairy, and a limited selection of high fiber vegetables.
    2. Phase 2 continues until you reach your goal weight, and adds back in some fruits, and most vegetables.
    3. Phase 3 should be followed for the rest of your life. It's the most flexible of the phases, adding back in additional carbohydrates.

  • Conclusion

    • After organizing your cupboards, you're ready to start the diet. The first phase, which is the most difficult, only lasts two weeks. At that the end of that time, you can reintroduce a number of foods, making it easier to continue with the diet until you've reached your goal weight.


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