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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 a three-phase weight-loss program developed by cardiologist Dr. Arthur Agatston. The first phase of the diet is the most restrictive and lasts for two weeks. It emphasizes lean proteins, fat-free or low-fat cheese, nuts, eggs, tofu, legumes, healthy types of fat and low-glycemic-index vegetables. Phase II reintroduces fruit, whole grain bread, rice, pasta and fat-free milk and yogurt. Dieters stay on Phase II until they've lost their desired amount of weight. Phase III is for maintenance and should be followed for life. Dieters are encouraged to move back and forth between the different phases as needed to maintain their weight loss. By following this diet, the plan promises positive changes in markers of cardiovascular health: lower cholesterol, LDL cholesterol and triglyceride levels, along with increased HDL cholesterol levels.