How to Try the South Beach Diet
The South Beach Diet is based on the concept that there is no need for dieters to avoid all fats or all carbohydrates in order to lose weight. It advocates the consumption of good carbohydrates and good fats, as well as portion control. This can lead to immediate weight loss and offer dieters a plan for a long-term solution to weight problems. The South Beach Diet is made up of three phases. The first stage, which lasts for 14 days, is designed to remove the bad carbs and fats completely from your diet. The second phase allows for the gradual addition of whole grain food and dairy. The third phase represents a new, healthier eating style that is easy to incorporate as a permanent lifestyle change.
Other People Are Reading
Things You'll Need
- Shopping list of acceptable foods
- Access to strength-training equipment
- Pre-packaged South Beach Diet meals (if desired)
Instructions
-
-
1
Eliminate all high-glycemic carbohydrates such as bread, potatoes, pasta, cereals, grains, candy, dairy, soft drinks and sugar from your diet for 14 days.
-
2
Consume normal-size portions of healthy foods such as lean meats, fish, vegetables, eggs and cheese. It is important to eat three meals a day. Try to satisfy cravings in between meals with small amounts of healthy snacks, such as nuts, peanut butter, sugar-free gelatin and sugar-free candies.
-
-
3
Drink plenty of fluids. It is important to consume at least eight glasses of water each day.
-
4
Begin a fitness regimen. Rapid weight loss will cause you to lose muscle in addition to fat. Combat muscle loss by developing and maintaining a strength training program that includes the use of dumbbells and strength resistance machines.
-
5
Add small amounts of whole grain foods, fruit and dairy products to your diet on day 14 of the regimen. It is important that these foods are gradually added back to your daily diet in smaller portions than your pre-diet consumption.
-
6
Maintain the South Beach Diet once your ideal weight is reached. This is the third phase of the diet and represents a permanent change in your eating habits. At this stage, you are allowed to expand your daily intake to include three servings of whole grains and fruit.
-
1
Tips & Warnings
Try the diet for at least 4 weeks. The first 2 weeks are the hardest as you eliminate certain foods from your diet. This is an adjustment period for your body as it becomes accustomed to a new style of eating. The third and fourth weeks of the diet will give you a better idea of what the eating style is truly like as you are given a little more leeway to add back in whole-grain foods.
Try pre-packaged South Beach Diet meals in the freezer section at your local supermarket.
Print out a list of acceptable foods from the South Beach Diet website to take with you when you go shopping (see Resources below).
Avoid alcohol during the first 2 weeks of the diet. Alcohol contains high levels of sugar. Small servings of red wine are allowed on day 14 of the diet.
