EatSouth Beach is very specific about steering followers toward foods they can eat on the diet and away from the foods they should avoid. It promises followers that they don't have to give up delicious foods to lose weight, and points out that top restaurants in Miami cater to those following the South Beach credo, going so far as to promise that "now you can eat like a movie star – and look like one!" On the diet, eating out is allowed, snacks are required, and flexibility is emphasized. To compensate for the overall cut in carbohydrates, the South Beach diet allows ample fats and animal proteins in meals. Chicken, turkey, and fish are recommended, along with nuts, milk, cheeses and yogurt.
South Beach advises those looking to lose weight to avoid the highly processed carbohydrates found in baked goods, breads, snacks and soft drinks. Followers are cautioned to avoid eating low-fat prepared foods, the logic being that the fats in these foods are replaced with carbohydrates, and are therefore still fattening.
SBD is based around 3 simple ‘phases’. The initial Phase 1 or Rapid Weight Loss is the strictest of these. Phase one lasts for two weeks, many foods are prohibited during this time, and dieters should expect a rapid weight loss of up to thirteen pounds within 2 weeks. Phase 2 (Ongoing Weight Loss) of the diet begins to re-introduce many of the prohibited foods back into the diet. There is no timescale set for phase two; you should remain on it until you have reached your targeted weight. During the Phase 2 weight loss is reduced to around 1-2 pounds per week. The last phase or Phase 3, which is classed as more of a maintenance phase. The idea behind phase 3 is to see your new and improved eating habits as a new way of life rather than the continuation of a diet.
Phase One – - Rapid Weight Loss:
- 2 weeks of strict dieting. This is the initial weight loss period. You eat normal portion sizes In Phase 1, but all carbohydrate are restricted. This is the strictest phase in the diet and will last for two weeks. It emphasizes lean meats, such as chicken, turkey, fish, and shellfish. Low-Glycemic-index vegetables are allowed as well as low-fat cheese, nuts, eggs. Dieters should expect to lose somewhere between 8 to 12 pounds.
Right food for Phase One:
Fat-free or low-fat cheese, including: cheddar, feta, parmesan, mozzarella, ricotta, and provolone. | Canola oil or olive oil. Also low-fat butter substitute. | Beans: black, butter, chickpeas, green, kidney, lentils, lima, soy, split peas. |
Dairy-free cream cheese substitute | Extracts (e.g. vanilla) | Turnips |
Fat-free or low-fat cottage cheese | Tomatoes (up to 10 cherry or 1 large per meal) | Water chestnuts |
30 pistachios | Peppers | Sugar-free ice lollies |
20 peanuts | Asparagus | Sugar-free jelly |
15 pecan halves | Aubergines | Baking cocoa powder |
Sirloin beef | Broccoli | Sugar-free boiled sweets |
Lean cuts – beef | Cabbage | Sugar-free gum |
Tenderloin | Cauliflower | Sugar substitute |
All types of fish and shellfish | Celery | Skinless chicken or turkey breast |
Boiled ham | Courgettes | 2 slices turkey bacon per day |
Lean bacon | Cucumber | Broth |
Leg cutlet – veal | Lettuce | Horseradish sauce |
Veal chop | Mushrooms | Pepper |
Fat-free or low-fat lunchmeat | Spinach | Soft, low-fat tofu |
Avoid this food in Phase One:
All dairy produce | All fruit | Goose |
All alcohol | All fruit juices | Processed poultry |
Full-fat cheese | All bread | Duck |
Brie | All cereal | Liver |
Edam | Rice | Rib steaks |
Beets | Pasta | Fatty cuts |
Carrots | Pastries | Veal breast |
Corn | Baked goods | Honey-baked ham |
Potatoes/sweet potatoes/Yams | Chicken wings or legs | All starchy foods |
Phase Two – Ongoing Weight Loss:
With this second phase of the diet, there are no set time limits as to how long you should remain on it. Dieters are advised to stay on phase 2 until they reach their goal weight. Weight loss during this phase slows down to 1-2 pounds per week. This is because many of the foods that were restricted in phase 1 are now re-introduced into the diet.
Right food for Phase Two:
Fruit: apples, apricots, blueberries, cantaloupe, cherries, grapefruit, grapes, kiwi, mangoes, oranges, peaches, pears, plums, strawberries | Breads/Baked goods: multi-grain bread, oat and bran bread, rye bread, wholewheat bread , wholewheat pitta bread, wholegrain bagels | Dairy: Low-fat fruit flavour yoghurt, low-fat soya milk, non-fat or 1% fat milk, plain low-fat or fat-free yoghurt |
High-fibre cereal | Wholewheat pasta | Popcorn |
Wild or brown rice | Small sweet potato | Red wine |
Bittersweet chocolate | Semi-sweet chocolate | Fat-free sugar-free pudding |
Phase Three – Maintenance:
This final phase of the diet is one that should last for life. By now you should have changed your eating habits for the better, both in the things you eat and the way you cook. Having trained yourself and your body to make healthier choices, you should now continue to eat healthily and maintain the weight loss. The restrictions now are only to avoid highly processed food that contains ‘bad’ carbs and ‘bad’ fats and try and stick to the food that contains the ‘good’ ones. Your daily menus should be based around the healthy food types recommended throughout this diet, and you should continue to eat three well-balanced meals each day. Phase 3 is for maintenance and should be followed for life. Is all about maintaining your desired weight with a healthy balanced diet. Should your weight begin to climb, simply return to Phase 1.
As you're losing weight and altering how your body responds to food, a third change bas been taken place. This one will significantly alter your blood chemistry, to the long-term benefit of your cardiovascular system. You will improve invisible factors that only cardiologists and heart patients worry about. Thanks to this final change, you will substantially increase your odds of living long and well-meaning you will maintain your health and vitality as you age.
As with all diets it is recommended to drink at least 8 glasses of water a day and it is also recommended that followers of the South Beach diet take a daily calcium supplement. It is not recommended for people with kidney problems. Always consult a doctor or dietician before undertaking weight loss plans.
Exercise Recommendations Exercise is not a requirement for success in The South Beach Diet
Overall this is a good diet. It keeps your heart healthy while reducing LDL (bad) cholesterol. It has one of the lowest dropout rates for modern diets and provides practical eating patterns. It provides quick weight loss at the beginning and a steady weight loss continues until you reach your ideal weight. With this diet the weight is more likely to stay off.
More: South Beach Diet. Overview
South Beach Diet – official website