Details of south beach diet

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This diet emphasizes making a permanent change in one's way of eating. It suggests whole grains and large amounts of vegetables, along with adequate amounts of mono- and polyunsaturated fats, including Omega-3 oils. It discourages the eating of overly refined foods, particularly refined flours and sugars.

In the initial phase, lasting a few weeks, dieters attempt to eliminate cravings for "bad carbohydrates" by eating no grains or fruits. After this phase, grain-based foods and fruits are gradually returned to the diet, although in smaller amounts than were likely eaten before beginning the diet, and with a concentration on foods with a low glycemic index, such as whole grains instead of refined flour. By the time the dieter has lost the desired weight, they should be having three servings of whole grains and three servings of fruit a day. The more strict Phase 1 may be reinstituted if the person feels they have developed cravings for foods they shouldn't have.

The South Beach diet is not depriving of food but gives alternatives and teaches you to choose food containing the right carbs and the right fats for your health. It does not limit portion size like most traditional diets, it only limits the wrong kinds of foods.

The South Beach diet plan is based on a three-phase structure:

The first phase

Lasts two weeks and aims to banish food cravings by restraining carbohydrates intake.
  • It is the most restrictive and consists of three meals a day, normally sized, and snacks, based on food from the main food groups except the grain products group.
  • Weight loss: between 8 to 13 pounds at the midsection of your body.

The second phase

Lasts until you reach the desired weight level reintroduces carbohydrates back into diet.
  • Some of the banned foods are reintroduced. Foods from all the dietary food groups are allowed but within limitations.

The third phase

Lasts for life focuses on healthy weight maintenance and should become a way of life.
  • Includes foods from all the food groups.
  • Focuses on foods with low and medium glycemic index and limits high GI foods — they are allowed moderately.