Categorized | Diet

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South Beach Diet – How it Works

All three phases of the South Beach diet focus on the same thinking. Weight loss and maintaining that weight loss depends on you establishing a diet that avoids carbohydrates and bad fats and that is balanced.

Those that believe in the South Beach diet plan maintain that one can lose weight and maintain that fat loss over time without having to deprive yourself of the great tasting foods, and without cutting calories. It’s all accomplished by cutting empty high carbs from your diet. That includes potatoes, white bread, sugar, and rice. Let’s look at the three phases and how this diet works:

1. Phase I Adjusting Metabolism

During this phase you will eat three meals and two snacks every day. You will eat until you aren’t hungry anymore. This phase lasts for 2 weeks. During this time you will loose 8 to 13 pounds. You may not eat the following during this phase – candy, sugar, bread, fruit, potatoes, cookies, pasta, rice, baked goods, cake, and ice cream. You are also not allowed alcohol.

2. Phase II Weight Loss

During this phase your goal is to lose weight averaging 1 to 2 pounds per week. During this phase you get to gradually reintroduce the foods that were restricted during Phase I but you will have to reduce your consumption.

Phase II daily intake should include as much protein as you want, at least 4 ½ cups of vegetables, 1 ½ cups of dairy which includes yogurt, up to 3 servings of fruit, 3 tbs. of fat. What does this translate to in terms of food?

A meal might look something like this 1 grapefruit, 1 slice of whole grain toast, 2 egg omelet with cheddar cheese and green pepper, 8 oz of fat free milk, decaffeinated coffee.

You should also drink at least 8 glasses of water, reduce or eliminate your caffeine intake, take a multivitamin and 500 to 1000 mg of calcium daily.

3. Phase III Maintenance

It’s called Lifetime maintenance because it will take your lifetime to maintain what you’ve achieved. This phase is very similar to phase ii weight loss, but you get to have more portions.

Here’s a sample South Beach Diet menu to see how it works in practice:

Breakfast

1 grapefruit

1 slice of whole grain toast (multigrain)

2 egg omelet with cheddar cheese and green pepper (can substitute a soft cheese)

8 oz of fat free milk

Decaffeinated coffee or tea (better still, have water)

Snack Mid Morning

1 hard boiled egg

Lunch – Roast Beef Wrap

10″ tortillas with 2 spinach leaves lightly spread fat free cream cheese spread on tortillas and 8 oz of thinly sliced roast beef

Snack Mid Afternoon

4 oz. of yogurt

Dinner

Grilled salmon with steamed asparagus. Salad made with cucumber, cherry tomatoes, green pepper, mixed lettuce and spinach leaves, 2 tbsp. of sugar free dressing.

The South Beach Diet can benefit your weight and fat loss, as well as your anti aging efforts, so if you’d like to lose some weight in a healthy manner and in a way that it can be maintained then you should look at the South Beach diet.

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