South Beach Diet Phase 1: Beginning the Phased Approach
During South Beach Diet phase 1, as during all phases of this diet, you are required to eat three balanced meals plus two snacks, one between breakfast and lunch, and an afternoon snack.
Though you may think the two-week initial phase 1 is difficult, it isn’t. You’ll eat until full at each meal, plus enjoy snacks between meals. The main different of the South Beach plan versus other diets is in what you can eat which includes tasty meals of leans meats, fish, veggies, garden salads, cheeses, eggs, nuts, and much more. During the South Beach diet phase 1 period (sometimes referred to as the induction phase), you’ll avoid the carbs and sugar (baked goods, pasta, rice, bread, treats) that cause weight gain and play havoc on your blood sugar levels.
When you don’t have sugar spikes during the day, and you eat plenty of protein, fiber, and fats, you feel full and satisfied after a meal. Your old diet of white flour and white sugar was drawing 70% or more of daily calories from carbohydrates; in the South Beach diet phase one, you’ll eat only about 10% of calories from carbs.
South Beach Diet Week 1 Guidelines and Food List
The guidelines for phase 1 are easy to remember: no starches or fruit, and limited dairy.
You can have protein at any meal. For vegetable servings, have at least ½ cup at breakfast and 2 cups at lunch and dinner. An optional fat serving (oil or mayo, for example) is allowed, but the serving should be no more than 1 tsp at each meal. The two daily snacks should be either veggie, protein, or nuts from the fat list.
Learn more about Phase 1 at Southbeachdiet.com
Foods Permitted in South Beach Diet Phase 1:
- Lean meats with fat removed including beef, lamb, and pork (look for loin and tenderloin cuts), and chicken and turkey (skinless).
- All fish and shellfish.
- Dairy products including eggs, plain or fat free yogurt, low fat or fat free cheeses, cottage cheese, and cream cheese.
- Fresh and frozen vegetables such as broccoli, green beans, legumes, asparagus, celery, cucumbers, lettuce, mushrooms, peppers, spinach, squash, and so on.
South Beach Diet DVDs
- Fats should be monounsaturated oils such as Olive Oil or Canola Oil. You can also have avocado, margarine (without trans fat), olives, and salad dressing with less than 3 grams of sugar.
- Nuts are limited in portions but allowed daily. They include almonds, pecans, walnuts, peanuts, and so on.
- Sweets include sugar free treats such as popsicles and hard candies.
- Limit coffee to 1 or 2 cups per day.
- Sugar substitutes allowed in the South Beach Diet Phase 1 include sugar alcohols (xylitol, sorbitol), Stevia, Sucralose (Splenda), Nutrasweet (Equal), and Saccharin (Sweet & Low).
Foods to Avoid in South Beach Diet Phase 1:
- Fatty cuts of meat, chicken wings, and game meat such as duck.
- 2% milk products and ice cream.
- Starchy vegetables such as corn, potatoes, carrots, beets, and yams.
- Fruit – all fruits even berries.
- All breakfast cereals and baked goods including oatmeal, cereals, bread, and pastries.
- Pasta and rice.
- Beer, wine, and alcohol.
Two Weeks to Change Your Life
At the end of week 1, you should start seeing and feeling results as your body is weaned off sugar and overcomes carb cravings. You will lose weight quickly too as you no longer consume carb-rich meals and your body switches to using fat stores instead of glycogen provided by bad carbs. Keep in mind that you should not be hungry. By eating the right type of foods allowed during the South Beach Diet Phase 1, you will gain a new understanding as to how and why certain foods affect your mood and your waistline. After just two weeks, you are ready to move to Phase 2.
No Energy on the South Beach Diet? Tips for Overcoming Your Fatigue
The South Beach Diet for Kids – Tips to Get Your Children Involved
Return from South Beach Diet Phase 1 to the South Beach Diet Plan Home Page