South Beach Diet Guide:

The South Beach Diet - Phase One

The South Beach diet is divided into three "phases" ...

Phase One : Rapid Weight Loss
("Banishing Your Cravings")

This two-week phase is similar to the Atkins Diet "Induction Phase", where carbohydrates are severely limited.

The key difference is that not all carbohydrates are limited, only the bad ones. You can eat many low glycemic index carbs, including unlimited amounts of many vegetables and salads.

In this phase you'll lose your yearning for "Bad Carbs", and shed a significant amount of weight.

Here you eat six times daily: 3 main meals, plus three snacks in between times. You should not feel hungry ... if you do, chances are your portion size is too small.

Here's a summary list of foods to enjoy and avoid during phase one:

Beef
Enjoy	Avoid
Lean cuts, e.g. Sirloin, Tenderloin, Top round	Brisket, Liver, other fatts cuts Rib steaks
Poultry (skinless)
Enjoy	Avoid
Cornish hen, Turkey Bacon, Turkey & Chicken breast	Chicken wings & legs
Seafood
Enjoy	Avoid
All fish & shellfish
Pork
Enjoy	Avoid
Boiled ham, canadian bacon, tenderloin	Honey-baked ham
Veal
Chop, cutlet, leg, top round	Breast
Cheese
Enjoy	Avoid
Fat-free, low fat	Brie, creamy cheeses, non-reduced fat
Nuts
Enjoy	Avoid
In small quantities: Peanut butter, peanuts, pecans, pistachios
Eggs
Enjoy	Avoid
Unlimited (yes, including yolks!)
Vegetables
Enjoy	Avoid
Alfalfa sprouts, artichokes, asparagus, beans, broccoli, cabbage, cauliflower, celery, collard greens, cucumber, eggplant, lettuce, muchrooms, snow peas, spinach, turnips, water chestnuts, zucchini	Beets, carrots, corn, potatoes, tomato (1 per meal allowed), yams
Fruit
Enjoy	Avoid
	Avoid all fruits and fruit juices in phase one
Dairy
Enjoy	Avoid
	Avoid all dairy in phase one (even low-fat milk)
Fats
Enjoy	Avoid
Canola oil, olive oil	All other fats
Alcohol
Enjoy	Avoid
	Sorry - no alcohol of any kind during phase one!
Sweets
Enjoy	Avoid
Sugar-free desserts

Although phase one runs for just two weeks, many dieters increase this for another week or two as they are so encouraged by their weight loss.

This is fine ... just bear in mind that the food choices are rather limited, so it's not a good option staying in phase one for the long-term.

So, after two weeks (or maybe 3-4 weeks, depending on your preference), it's time for phase two ...

South Beach Diet
vs. Atkins Diet

Glycemic Index Explained

Glycemic Index Charts

Tips & Tidbits