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South Beach Diet Phase 1
Phase 1: The shortest phase, lasting 14 days.
Eliminates cravings for sugar and refined starches, stabilizes blood sugar.
Short-List of South Beach Phase 1 Foods
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Lean cuts of Beef Filets. Lean ground beef. Top sirloin. |
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Fish (filets) Cod, swordfish, halibut are favorites. |
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Lean Chicken Chicken breasts, grilled and trimmed. |
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Select Vegetables (numerous limitations)*** |
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Reduced fat Cheese & Cottage Cheese Fat free or Reduced Fat |
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Eggs & Low-Fat Dairy Will be a primary food for many during Phase 1. |
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Nuts, Almonds, Cashews, Walnuts |
| Foods NOT allowed in any quantity during Phase 1 | Not Allowed – Noteworthy Banned Foods |
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Bread (all types and grains) Not allowed for 14 days!!! |
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Pasta All types, grains, varieties. |
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Many types of Vegetables (carrots, etc…) For 14 days only – due to high natural sugar content. |
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Fruit All types and varieties (sugar content) For 14 days only!!! |
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Alcohol – wine, beer, all varieties |
Sample Menu – Week 1 of Phase 1
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Day 1 |
6 ounces vegetable juice |
Curried Chicken Salad with peanuts red, yellow, green, and orange bell pepper strips |
Mixed Seafood Kebabs with Parsley garlic sauce Savoy slaw with sesame dressing |
| Day 2 | 6 ounces tomato juice Scrambled eggs with smoked salmon sliced tomatoes, onions coffee or tea with 1% or fat free milk |
Grilled southwest steak, radish, blue cheese salad Iced green sun tea |
Chicken Tagine Watercress salad with lemon |
| Day 3 |
6 ounces vegetable juice coffee or tea with 1% or fat free milk |
Fresh blackended tuna Sugar free deser, popcicle, fudgecicle |
Grilled steak with Mop sauce Grilled Onion Rings Crisp Jicama salad with creamy cilantro dressing |
| Day 4 |
6 ounches vegetable juice cocktail coffee or tea with 1% or fat free milk |
Garden White bean soup Pulled turke sandwich (no bun) Chopped vegetable salad with vinaigrette
|
Moroccan spice rubbered Pork chop Grilled Asparagus with lemon aioli Baby greens with tiny tomatoes, herbs, toasted pistachios |
| Day 5 |
6 ounces tomato juice 2 low fat turkey sausages coffee or tea with 1% or fat free milk |
Curried Summer Squash Soup Seafood Caesar |
Pan seared Chicken with Roasted Tomatillo Salsa Grilled eggplant rounds with cilantro topping Southern style greens |
| Day 6 |
6 ounces tomato juice coffee or tea with 1% or fat free milk |
Lentil soup Greek salad |
Lemon poached Halibut fish filet with creamy cucumbers Grilled fennel with olives Cherry tomato salad with vinaigrette |
| Day 7 |
6 ounces tomato juice Egg white omelet with chopped Canadian bacon and mushrooms coffee or tea with 1% or fat free milk |
Romaine hearts with tuna, green goddess dressing
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Green and yellow beans with fresh mozzarella and pine nuts Indian Vegetable curry or substitue for lean meat such as filet or tender loin |
South Beach Phase 1 Details
One of the most popular low glycemic and smart carb diet plans of the past 5 years is the South Beach Diet. Similar to the GI Diet, South Beach focuses on transforming your diet and metabolism by focusing on the type, rather than just the quantity, of carboh
ydrates.
We first tried the South Beach Diet back in 2005. As an admitted "carb-o-holic", I had seen my weight increase slowly over the years. Unlike the Glycemic Index diet, South Beach does involve a rapid 'initial burn' stage. You basically eliminate carbs for 2 weeks from your diet before reintroducing 'Good Carbs' — which effectively introduces a condition called ketosis. It breaks the carb cravings, and for me at least led to 14# of weight loss in 2 weeks.
Starting the South Beach Diet is broken down to 3 major Phases:
Phase 1 – Carb Cleansing Period
Phase 2 – Reintroduce 'Good' Carbs (low GI foods)
Phase 3 – Maintenance & Balance
While some plans have you counting points or measuring portions, South Beach is comparatively easy to start – but the 1st 2 weeks are tricky, making a managed online plan MUCH easier to get and keep you on the right path.
We really like that it has a real plan – and you'll quickly see results as you work your way thru the 2 week 'Phase I' cycle. In some cases, our readers have preferred the South Beach plan over straight Glycemic Index diets because the South Beach program has more structure (and materials) published. It can make it easier to follow & stay on track.
The first 2 weeks on South Beach are the most critical. This is when you purge your system of all carb intake — it's very restrictive, but it's only for 2 weeks. By completely (temporarily only!) ridding your diet of all carbohydrates your body rapidly adjusts, signaling ketosis and burning off reserves of fat and adjusting your metabolism.
This wasn't just "water loss" weight as in some fad diets — it was fat and we felt an immediate boost in energy. I won't lie and say it was easy — I loved my carbs, but for 2 weeks I could handle it and I really could feel my metabolism cleansing and adjusting.
These first 2 weeks, knowing exactly what you can eat is absolutely critical — and it's where an online plan that can help you with food list, all important snack lists (you'll be eating a lot of eggs, nuts, cheese, meat — don't worry, salads and even breads / some pasta can be reintroduced in Phase 2 – hang on!). The South Beach Diet online plan and free profile really help your success rate. You'll want to get this right – get help to make it through…
More About South Beach and the Phased Approach to Nutrition
In step 1, you 'Banish your Cravings.' Don't worry, its not forever — just 14 days. Its a necessary step, as you cleanse your system and remove carbohydrates from your system. In step 2, you reintroduce carbs. Yes, you can have carbohydrates (unlike some other carb avoiding plans, such as Atkins). You will learn how foods relate, what are 'good carbs' as opposed to bad, and learn about yourself in the process. Step 3 introduces you to the lifestyle and teaches you the final elements to maintain your health.
Editor Comments about South Beach Diet
We really liked the South Beach approach as it is a more formal diet with specific phases. For some reason that really appealed to us – we knew the south beach diet phase 1 period would be hard but knew it only lasts 14 days. Make it through the 14 days and we not only lost weight but learned food types, reintroduced carbs, and saw our energy level truly increase. It was great – even though the 14 days were tough. I actually had dreams about "Frosted Mini Wheats" – seriously… 
Be sure to share your own stories / experiences with Phase 1 of the South Beach plan to help other readers. Comments are invited below.
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