The South Beach Diet Plan

A kinder, gentler version of a low-carb plan, The South Beach Diet promises that you will "lose belly fat fast" by consuming "good carbs" and "good fats," while eliminating "bad carbs" and "bad fats." While there is no calorie counting or portion control, you can say sayonara to all fruit and bread for at least the first two weeks, and you won't see much buttered white toast after that either. Although it has "diet" in the name, South Beach is promoted as a lifestyle choice - you're in it for good.

What makes the South Beach Diet a different weight loss plan?

This is a flexible version of a low-carb diet - there aren't any fixed percentages of protein, carbohydrates, or fats, and you get three meals a day plus snacks.

Unlike some stricter high-protein, low-carb diets, The South Beach Diet plan encourages whole grains and vegetables, leaner cuts of meat, and olive and canola oil instead of butter.

What is the South Beach Diet plan?

The South Beach Diet aims to help you lose weight through restricting "bad" carbohydrates and fats, such as white bread, sugar, baked goods, desserts, potatoes, and processed foods, while encouraging "good" carbohydrates and fats, including most vegetables, fruits, and whole grains. The diet encourages lean meats, fish, nuts, and olive or canola oil while eliminating saturated fats (especially high fat red meats, high-fat cheeses, and butter).

There are three phases to The South Beach Diet plan:

• Phase 1 lasts two weeks and is the most restrictive. The idea is to cure your body of its cravings. All carbohydrates are completely banned during this phase. This includes all bread products, pastas, potatoes, rice, baked goods, sugar, most desserts, as well as fruit, alcohol, and certain higher-sugar vegetables (i.e. corn and carrots). Acceptable vegetables and salads are the only carbohydrate-containing foods allowed.
• In Phase 2, certain carbohydrates such as whole grains and most fruits are slowly reintroduced to the diet. Wine is also allowed. Some carbohydrates are still restricted, such as white bread, white pasta, white rice, potatoes, and most desserts, as well as corn, beets, and certain higher-sugar fruits and juices. Phase 2 lasts until you reach your desired goal weight.
• Phase 3 is the maintenance phase. You are encouraged to try a broader range of foods to see if your weight is negatively affected. If so, then you must restrict those foods.

What are the weight loss expectations?

The South Beach Diet plan promises rapid weight loss: 8-13 pounds in the first two weeks (Phase 1), especially in the mid-section.

Weight loss in Phase 2 is expected to be 1 pound per week until you meet your weight loss goal. Phase 3 aims for weight maintenance.

Is exercise promoted?

Exercise is not a main part of the South Beach Diet plan. A brisk 20-minute walk is recommended daily to help achieve weight loss faster. Basically, if you break a sweat, that means you have achieved your exercise goal.

Are supplements recommended?

Supplements are not required on the South Beach Diet plan, but they do note the benefits of fish oil capsules, a daily aspirin, a daily multivitamin, and Metamucil fifteen minutes before a meal.