How The South Beach Diet Works

The three phases consisting of the South Beach Diet all focus on the same way of thinking. The success of weight loss and maintaining the weight you lose all depends on you. You need to have a diet that bans carbohydrates and bad fats.

People that have seen success on the South Beach Diet will tell you it’s possible to lose the weight and then maintain your ideal weight thereafter without cutting off all good tasting foods as well as calories. You can accomplish this simply by banishing empty carbs from your diet. These empty carbs include rice, sugar, white bread, and potatoes. Let’s review the three phases of the diet.

1. Adjusting Metabolism - Phase 1

During this first phase you will consume 3 meals and 2 snacks each day. You basically will eat until you are no longer hungry. This first phase will last for two weeks and during these two weeks you lose anywhere from 8 to 13 pounds. Things you are not to eat during this first phase include; sugar, bread, cookies, pasta, baked goods, ice cream, cake, candy, fruit, and rice. You also are not allowed to drink alcohol.

2. Weight Loss - Phase 2

During this second phase the goal is to achieve a weight loss of 1 to 2 pounds each week. While in this phase you can slowly reintroduce the restricted foods from the previous phase but you will have to decrease your consumption of food.

While in the second phase you are allowed as much protein as you like, 1.5 cups of dairy, including yogurt, 4.5 cups of vegetables, and 3 tablespoons of fat. So how does this translate in food terms?

One of your meals might resemble a grapefruit, a slice of whole grain bread, an omelet made of 2 eggs with some cheddar cheese and green pepper, an 8 ounce glass of fat free milk, and decaffeinated coffee.

You should also include 8 glasses of water in your daily diet, reduce or banish caffeine from your diet, and take a multivitamin along with 500-1000 mg of calcium a day.

3. Maintenance - Phase 3

This is called lifetime maintenance because you will spend the rest of your life maintaining your achieved weight. This last phase is somewhat similar to the second phase but you get to eat larger portions.

A sample of a South Beach Diet menu:

Breakfast:
1 grapefruit
2 egg omelet with green pepper and cheddar cheese
1 slice of whole grain bread (toasted if you like)
8 oz glass of fat free milk
Decaf coffee or tea

Mid-morning Snack:
1 hard boiled egg

Lunch: Roast Beef Wrap
10" tortilla shells with 2 spinach leaves. Lightly spread some fat free cream cheese on the tortillas and then place 8 oz of thinly sliced roast beef and voila.

Mid-afternoon Snack:
4 oz. of yogurt

Dinner:

Grilled salmon with a side of steamed asparagus. A salad with cucumber slices, green pepper, cherry tomatoes, mixed spinach leaves and lettuce, and 2 tablespoons of sugar free dressing to top it off.

The South Beach Diet has worked for many people and in a spectacular way so if your goal is to lose and maintain your weight in a healthy way, then you might consider the South Beach Diet.

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