What is South Beach Diet? How to Follow the Phase 1?

south beach weight loss plan

What is South Beach Diet?

The South Beach Diet is a weight loss plan described by cardiologist Arthur Agatston, MD in a best-selling book “The South Beach Diet” The Delicious, Doctor-Designed, Guaranteed Plan for Fast and Healthy Excess Weight Loss. The South Beach Diet is situated after the restriction of carbohydrates (“carbs”) in the diet and forbids usage of potatoes, fruit, bread, cereal, rice, pasta, beets, carrots, and corn for the 1st two weeks (the induction phase). After that, most of these foods remain strongly discouraged, but some carbohydrate usage is allowed.

Instead of counting the grams of carbohydrates in a particular food, The South Beach Diet looks at the kind of carbohydrates within the meals. Eating low-sugar carbs people that have a minimal glycemic index (they don’t trigger the blood sugar to go up and fall as quickly) can be allowed, whereas sugar-laden carbohydrates are forbidden.

south beach diet

What Goal of Phase 1?

With the South Beach diet, the purpose of Stage 1 is to avoid the highs and lows in your blood sugar due to the intake of sugar and refined carbohydrates. Phase 1 is the most difficult of most phases and needs you to stop things like:

  • Pasta
  • Cereal
  • Bread
  • Baked goods
  • Rice
  • Refined sugar
  • Oatmeal
  • Starchy vegetables
  • fruit and juices
  • Fatty meats and poultry
  • Alcohol

In their place, you’d be given high- proteins foods like meats, chicken, pork, seafood, plus some dairy. You’ll also be motivated to eat lots of vegetables and also to replace bad fat with healthy ones.

Stage 1 lasts for two weeks. During this right time, your carb consumption will be limited to ten percent of your daily calorie consumption. (Most American diet programs are far higher than this, between 45 and 65 percent.) It is only in the ultimate stage that the carb consumption will be risen to 28 percent of your daily use, well beneath the national normal still.

During Phase 1, you’ll eat three foods and two mandatory snack foods each day, along with an optional sweet. By spreading mealtimes out to six instances per day, the consumption of nutrition will be continuous, and you’d be less susceptible to fluctuations in blood sugars.

south beach diet weight loss

Which Foods are Appropriate?

While it might appear discouraging at first to have to give up bread, fruits, and other foodstuffs you love, you will not be starved. Rather, you’d be encouraged to consume heartily from a listing of low-glycemic foods that are merely as filling but much less likely to influence your blood sugar. You may be surprised at how long the directory of approved foods is.

  • Meat and Proteins
  • Lean beef, pork, lamb, game and veal
  • Skinless poultry and turkey breast
  • Turkey bacon, turkey pastrami, and turkey sausage
  • Seafood and shellfish (including canned seafood)
  • Canadian and Ham
  • egg and Eggs
  • Nuts, nut butter, and seeds
  • All-natural, sodium-free deli meats
  • Soy-based meat substitutes
  • Buttermilk, low- body fat milk, yogurt, kefir, and soy milk
  • Low- extra fat hard cheeses and cottage cheese
  • Vegetables and Fruit

All vegetables are allowed except beets, carrots, corn, turnips, yams, peas, potatoes, benefits of roasted chana & most types of winter season squash.


dried or Canned, including black coffee beans, butter coffee beans, chickpeas, fava coffee beans, kidney beans, lima coffee beans, navy beans into coffee beans, split peas, or white beans

Fresh adzuki coffee beans, edamame (soybeans), or mung beans

Prepared coffee beans like hummus or fat-free refried beans

Oils and Fats

  • Natural oils, such for example olive, canola, and avocado oils
  • seed and Vegetable, such as corn, peanut, safflower, or sesame oil
  • Trans-fat-free margarine

Oils and Fats south beach


  • Sugar-free or unsweetened cocoa
  • Sugar-free jam and jellies
  • Also sugar-free candies or gum
  • Sugar-free popsicles
  • Sugar-free gelatin
  • Artificial sweeteners, including Stevia


  • Mayonnaise, preferably low-fat
  • Soy sauce
  • Low-carb salad dressing
  • Mustard
  • Steak sauce
  • Horseradish
  • Salsa
  • Olives
  • Low-fat sour cream
  • Low-fat whipped topping


  • Sugar-free sodas
  • Coffee and tea, regular or decaffeinated
  • Tomato juice or veggie juice
  • Sugar-free powdered drink mixes

Beverages south beach diet

Sample Meal Plans

To get a much better notion of what the South Beach diet plan involves, it is necessary to check out what sort of typical daily meal strategy is come up with during Phase 1.


For Phase 1 of the South Beach diet plan, meal would contain:

  1. A serving of proteins, such as eggs, meats, tofu, or cottage cheese
  2. At least one serving of vegetables, tomato juice, or vegetable juice
  3. A calorie-free of charge beverage such as coffee or tea

Breakfast may include an omelet with smoked salmon or poached eggs with turkey and spinach sausage, accompanied by coffee or tea. Apart from dairy, there is entirely no restriction on the types of authorized foods you can consume. While Dr. Agatston possesses suggested serving sizes, you are encouraged by him to eat a little more if you are hungry instead of feeling deprived.


Phase 1 lunches are varied in the kind of food you can eat, but should contain:

  1. A serving of approved protein
  2. One to two tablespoons of salad dressing
  3. Many servings of vegetables, salads especially
  4. A 1 / 3 to a half of a cup of coffee beans or legumes
  5. A calorie-free of charge beverage, including plain water
  6. Dairy, if needed (up to a cup)

Lunch can include a grilled salmon with spaghetti squash Alfredo or roasted skinless poultry with a three-bean salad. As the meal of the protein isn’t limited, every effort ought to be made by you never to overeat to where you are feeling stuffed.


Phase 1 dinners follow the same theme and really should consist of:

  1. A serving of protein
  2. Many servings of vegetables, including legumes and beans
  3. Dairy (once again, up to 1 cup)
  4. One to two tablespoons of an authorized fat for cooking food or for dressing vegetables
  5. A calorie-free beverage

To keep happy, Dr. Agatston encourages dieters to change things up whenever you can by finding low-carb quality recipes that deliver some flavors, such as Italian, Asian, or Mexican. Among a few of the famous quality recipes are pan-fried lemon poultry cutlets with green coffee beans, grilled London broil with roasted feta and asparagus, and broiled with curried cauliflower rice halibut.

south beach weight loss plan


The South Beach diet plan requires you to consume two snacks each day. The ideal meal could have both a protein and veggie component. For instance, you could stuff celery with tuna salad, dip natural vegetables right into a bean dip, or make lettuce, tomato, and lunch meat roll-up. Nuts are high as they are an excellent way to obtain protein also, fiber, and monounsaturated fats.


While dessert is not needed on the South Beach diet, it is a thing that many people enjoy. More often than not, many of the accepted desserts involve flavored ricotta cheese.

Additionally, there is an actual number of tasty sugar-free of charge sweets that weigh in at only 75 calories.

In the end, any acceptable snack will be excellent at night in case you are hungry. The main goals are to avoid eating dinner out of control and also to consume more than enough to keep you satiated rather than stuffed. (South Beach Diet pdf)

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