South Beach Diet: Phase One

Phase One

Phase Out Bad Carbs and Fats

Phase 1: First 14 days: This is the strict part of the plan that outlines what you cannot eat. Basically, if a food is on the Foods to Avoid list - even if it is a highly nutritious or low-fat - you cannot eat it. The goal is to build meals around a selection of nutritious foods (prepared in a healthy way) that have a low GI. The purpose is to relieve you of cravings for sugar and starches. In these two weeks it is also possible to lose a considerable amount of weight. It is important to stay on Phase One for the entire two weeks, no less and no longer.

You will probably notice a loss of belly fat first. This is your body’s response to the diet. A shrinking waistline is an early motivating factor of the diet – you’ll be shopping for new pants in no time!

Who Should Follow Phase 1? This phase is for South Beach beginners, and for those in the later phases who find their weight loss has stalled.

Please note: Nursing women and children should consult a physician or pediatrician before changing their diet or their child's.

Forbidden Foods: Phase One

Foods you will give up include, but are not limited to:

1. Certain Meats and Poultry, including
• Fatty cuts of beef
• Prime rib
• Dark meat chicken and turkey
• Honey-baked ham
2. Certain Vegetables, including:
• Beets
• Carrots
• Corn
• Green peas
3. All Starches, including:
• Bread
• Potatoes
• Cereal
• Pasta
• Rice
4. All Fruit and Fruit Juice
5. Whole Milk
6. All Alcohol
7. All Sweets, including
• Ice cream
• Baked goods
• Candy

You will find a complete list of these "forbidden" foods in the book.

Foods To Eat: Phase One

The acceptable foods include, but are not limited to:

1. Certain Meats and Poultry, including
• Boiled ham
• Lean ground beef
• Turkey and chicken breast
• Canadian and/or turkey bacon
• Low- and/or non-fat lunch meat
• All types of seafood
2. Beans, including:
• Black eyed peas
• Great northern beans
• Chickpeas
• Pinto beans
3. A wide variety of vegetables, including:
• Tomatoes
• Squash
• Onions
• Mushrooms
• Lettuce
• Sprouts
• Spinach
• Okra
4. One serving of nuts each day such as almonds, cashews, or macadamia nuts
5. Low-fat cheeses
6. Eggs
7. Fats and oils such as olive oil, avocado, or mayo
8. Sugar substitutes
9. Treats such as sugar-free gelatin, hard sugar-free candy, and fudge pops

• South Beach Diet
• Phase Two
• Phase Three

• Other Diets