Phase one of The South Beach Diet lasts two weeks. In this stage the focus is on shifting from high fat carbohydrates to low fat carbohydrates. For example, fatty cuts of beef are replaced with boiled ham. Starches such as bread and potatoes are also reduced, substituting foods such as black eyed peas and pinto beans. Sugary soft drinks are also eliminated, and no beer or wine is allowed during this period. This phase lays the foundation of healthier eating by attempting to adjust the body's cravings away from high sugar and high fat content foods. According to the theory, this helps to flip the body's “switch” or mechanism that causes the storage of fat. When the switch is “on” we may crave certain foods that result in the storage of fat. After “retraining”, these cravings are slowly lessened until they disappear completely.
Unlike The Zone Diet, there is no emphasis on counting calories. Portion sizes remain normal and all that is required during these two weeks is adherence to a list of allowed or forbidden foods.
During phase two of the program, the rules are relaxed somewhat into guidelines. Some foods that were forbidden during phase one may now be consumed in moderate quantities. Pasta and bread, for example, are now allowed in sensible amounts. Dieters may choose from a wide variety of foods such as cereal, fruit, and rice to name but a few. Red wine is re-introduced, again in moderation. Emphasis is on foods with a low GI value.
Phase two continues for as long as is needed until the individual dieter reaches their weight loss target. For some, this stage lasts only a few weeks whilst for others it may require several months depending on the metabolism's adjustment to the lower GI foods, as well as according to how much weight needs to be shed.
Obviously, once the desired weight loss target has been met it is important to keep the weight off. Phase three represents a commitment to a change in eating habits, requiring the individual to choose “good” fats over “bad” fats. The focus here is also on “good” carbohydrates as opposed to “bad” carbohydrates. Here, the term “good” refers to low GI foods. Conversely, high GI foods are termed “bad”. High fat meats are still discouraged except as an occasional indulgence or treat. Refined sugars are out, since they present no lasting benefits. Fiber is considered healthy and good as it slows the digestion of carbohydrates, preventing sugar highs and resulting lows. Eating foods that are high in omega-3 fatty acids are is also encouraged.
The commitment to healthy eating results in a healthier lifestyle. Dieters have less chance of seeing hard-to-lose pounds returning. Phase three helps to maintain the hard-won goal that was achieved during phase two.
Although The South Beach Diet is sometimes termed a “low-carb” diet, its emphasis is on the type of carbohydrate rather than the amount. As with any major dietary change, consult your physician before starting The South Beach Diet to ensure that your specific situation and any concurrent conditions do not preclude this eating plan.
