Facts About Phase 1 of the South Beach Diet

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The South Beach Diet provides lists of foods to avoid and foods to enjoy during different phases of the plan. South Beach Phase 1 foods are especially important because it is during this stage of the program that you lay the groundwork for significant weight loss. In fact, you're likely to lose weight faster during this restrictive stage. Use this South Beach food list to stick to the plan and make Phase 1 weight loss a success.

Weight Loss

During Phase One of The South Beach Diet, you will be able to eat many of the foods you currently enjoy, including ground beef and a variety of vegetables. These foods are low on the glycemic index and they will help you to eliminate cravings for starchy carbohydrates and sweets.

You shouldn't feel deprived during Phase 1 of the South Beach Diet, but some dieters do find this stage challenging. Any change to your regular diet can be hard to maintain. But the good news is that many South Beach dieters lose a lot of weight during this short phase.

So how much weight can you lose? It depends on your starting weight and on how carefully you follow the plan. You'll cut carbohydrates during this phase, and that will help you to reduce excess water weight. You may see a five-pound change on the scale or even more in the span of a week. In two weeks, you are likely to see an even greater weight loss if you maintain the plan properly.

So what's the difference between those who lose a lot of weight and those who quit? Stocking up on the proper South Beach Phase 1 foods and eliminating all Phase 1 forbidden foods are the keys. So grab this list and head to the grocery store to stock up. Then clean out your refrigerator and your pantry and set up your kitchen for diet success.

Popular Allowed Foods

You'll find many of your regular menu items on the allowed food list for phase 1. But don't just eat the foods you're familiar with. Phase 1 is an opportunity to try new flavors and set new healthy habits for long-term weight loss. Some of the more popular South Beach Phase 1 Foods are listed here.

Popular Phase 1 Allowed Meats, Poultry, Seafood 

  • Boiled ham
  • Lean cuts of beef such as flank steak or eye of round
  • Skinless turkey and chicken breast
  • Canadian and turkey bacon
  • Pork tenderloin
  • Lower fat and lower sodium lunch meats including lean deli roast beef or smoked turkey
  • All types of seafood (limit those with mercury) including sashimi
  • Many soy-based meat substitutes such as soy bacon or soy crumbles

If you don't love to eat meat or if you are a vegetarian, you can get your protein from beans. Many beans are allowed during including:

  • Black eyed peas
  • Great northern beans
  • Chickpeas
  • Pinto beans

You can also eat healthy nuts including almonds, cashews or macadamia nuts. But you must limit your intake to one serving per day.

Popular Phase 1 Allowed Vegetables

  • Tomatoes
  • Squash
  • Onions
  • Mushrooms
  • Lettuce
  • Sprouts
  • Spinach
  • Okra
  • Cauliflower
  • Broccoli
  • Brussels Sprouts
  • Peppers

Popular Phase 1 Allowed Dairy and Fats

  • Low-fat cheeses
  • Cottage cheese (1%, 2% or fat-free)
  • Whole eggs and egg whites
  • Up to 2 tablespoons of healthy oils like olive oil, canola oil or safflower.
  • Avocado (1/3 avocado equals one tablespoon of your healthy oil intake)
  • Salad dressing with less than 3 grams of sugar (2 tablespoons per day)

The Complete South Beach Diet Food List

If you're serious about losing weight and keeping it off on The South Beach Diet, you should download and print the South Beach Food List. The list includes the allowed and forbidden foods for every stage of the weight loss program, including weight maintenance.

It's also helpful to purchase The South Beach Diet Supercharged. The book includes a list of Phase 1 allowed foods along with tips, advice, and guidelines for all of the other stages and for the South Beach Diet Exercise Program. The book is well written by Dr. Arthur Agatston and is easy to follow. It's a smart reference to keep on your bookshelf if you want to slim down and get healthy.

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