Phase One of the SouthBeach Diet: The South Beach Diet is a popular weight loss program based around the monthly delivery of their preparedlow-carb, high protein, portioned meals together with drinking lots of water and an active lifestyle. (reviews / cost)
The goal of the diet is to cut carbs and cravings while teaching you to be a mindful eater, so that making healthy food choices becomes a habit.
Why a low carb diet? Research shows that cutting carbs is an effective way to curb your hunger and cravings and lose weight quickly. When you eat a low carb diet, your body starts to burn fat (instead of carbs) as fuel.
Lets start at the very beginning,a very good place to start Do-Re-Mi, The Sound of Music
There are 3 phases in the South Beach Diet, and it all starts with the all-important Phase 1, aka The 7-Day Reboot.
Phase 1 is the foundation of the South Beach Diet, and it does three important things:
Normally your body burns carbs as its primary fuel source. When youre on a low-carb diet, like South Beach, your body turns to its second option, which is fat. So, when you burn fat, you lose weight. Simple, right?
The meals delivered by The South Beach Diet are central to achieving these goals, but youll also compliment the prepared meals with fresh food from the grocery store. You should also drink 8 cups of water a day(64 oz.) during Phase 1.
*View their featured promotion, or view all coupons
Heres how eating during Phase One works:
During Phase One youll eat 6 smaller meals per day. These meals consist of:
All of the daily side-dishes and snacks come from the South Beach Diet list of approved lean proteins, healthy fats, and non-startchy vegetables.
WOMENcan select: (per day)
MEN can select: (per day)
Here are some of the approved foods that you can eat during Phase 1:
Proteins are central to the Southbeach Diet and the building blocks of muscle and healthy bones. Protein also digests slowly, making you feel fuller for a longer time. Remember to select lean or trimmed cuts of beef, pork, and poultry whenever possible. Here are the approved proteins for Phase 1:(*Portions: 3 oz. unless noted.)
DAIRY: (*Portion: 1 cup unless noted. Limit to 2 servings per day) buttermilk Greek yogurt (full-fat, plain, 5.3 oz. )Kefir (plain)milk (whole or soy)
*So, how big of a potion is 3 oz of meat? For cooked beef, pork, poultry, and fish, its about the size of a deck of cards! For ground meat, its a little smaller than your fist.
Healthy fats keep you feeling full and help to curb cravings. Healthy fats include monounsaturated fats like olive oil, avocado, and almonds plus polyunsaturated fats like walnuts, sunflower seeds, and fresh salmon. (Portions: nuts & seeds = 1oz., limit to 1 serving per day)
OILS & FATS:(*Portion: 1 Tbsp.)canolacoconut (extra-virgin)cornflaxseedgrapeseedolive oil (extra-virgin)peanutsafflowersesamesoybeansunflowerwalnut
Phase 1 limits your vegetables to the non-starchy variety. (sorry, no potatoes, peas, or corn!) These are great as a side-dish or a snack all by themselves. Try to avoid added sugar or salt with canned or frozen veggies.(*Portions: 1 cup raw, or 1/2 cup cooked.)
During Phase 1 you are also allowed up to 3 extras. A lot of these are condiments, but can be anything that has fewer than 35 calories and 3g of carbs. Here are a few:
Dont feel guilty about waking up bland food. Here are some freebies to use to spice up your meals and snacks:
Beverages: Remember to drink 8 cups of water a day! You can also enjoy the following drinks: black coffee, tea (unsweetened), and seltzer.
So, what do meals actually look like during Phase 1? Heres a sample days menu:
*South Beach Diet prepared meals / snacks. View more menu items
The variety of food increases immediately after Phase 1 ends, and youll have a lot more options for your meal plans!
Phase 1 is the strictest part of the South Beach Diet, but it only lasts 7 days!
So, why do they ask you to avoid certain foods? Eating too many sugary and processed carbs has thrown your metabolism and blood sugar out of balance, and the goal of Phase 1 is to fix that. You could call Phase 1 a reboot. By avoiding certain foods, Phase 1 helps get your body and glycemic index back on track.
In Phase 1 you should avoid:
Here are some popular foods not allowed during Phase 1:
So, can you eat hummus? Yes, but not in Phase 1. (chick peas are a legume) After Phase One you can eat hummus(2 oz portion)but skip the pita bread and try it with veggies like carrot sticks, sliced cucumbers, and broccoli instead.
Healthy eating isnt enough for any weight loss program, as exercise is a keycomponent. Thats why The SouthBeach Diet asks you to be active and move your body for at least 30 minutes a day. Get that heart rate up!This exercise could be anything from taking a brisk walk or riding your bike, to a yoga or Zumba class, or swimming.
Tip: Walking your dog after work is a great way to detach from the stress of the day, and your brain loves routines!
Do you ever eat at your desk or while driving? Thats not good! Neither is eating too fast, as it causes you to each too much. Phase 1 encourages you to be aware of food, and slow down your eating. Put your phone away, relax and enjoy each bite.
Stress is a major reason why people eat too fast and make bad choices. During Phase 1 the goal is to eat mindfully andend your bad eating habits.
Phase One of the South Beach diet can be considered a reboot. Its 7 days (used to be 14) of relatively strict rules to clean out the junk in your system and ending your bad eating habits. Phase 1 prepares you for healthy, structured eating thats low in carbs and high in protein that will result in sustainable weight loss.
As you can guess, Phase 1 is followed by Phase 2, which is the long-term weight loss phase lasting until you reach your goal weight.
With the South Beach Diet your entrees are already prepared, so youll just add healthy snacks and side-dishes. In that sense its similar to Nutrisystem (reviews / cost)and Bistro MD. Want to learn more? Heres todays best online promotion for new customers::*View this featured promotion, or view all coupons
Not into meal-delivery? If you like to cook and would rather count points than be told what to eat, consider Weight Watchers instead!
You can also compare South Beach to Nutrisystem here!