Foods to Avoid During Phase 1 of the South Beach Diet

Chicken parts

Verywell / Alexandra Shytsman

Are you starting the South Beach Diet? The program has been updated to include a 7-Day Reboot that helps you get your body and your food habits on track. This initial phase used to be called Phase 1 and many dedicated South Beachers still use that name. 

Regardless of the name you use, you'll need to fill your fridge with healthy Phase 1 foods during this week. But there are also quite a few Phase 1 diet foods to avoid. Make sure you know what to eat and what to avoid to slim down and get healthy on the plan.

South Beach Diet Phase 1 Foods to Avoid

The South Beach Diet provides lists of foods for you to enjoy and some diet foods you need to avoid. The food lists are different during different parts of the diet. Each stage is called a "phase."

The hardest part of the weight loss program is Phase 1. During this 7-Day reboot, you'll need to be very careful about your meal and snack planning. But it is also the stage where you are most likely to lose the most weight—as long as you know which diet foods to eat and which diet foods to avoid.

You can view and download a complete list of Phase 1 Foods to see all allowed items. You can also check out the South Beach Handbook that is provided by the company. But you will need to remove several common foods from your kitchen, including carrots, cereals, and bread. These are foods that may increase your cravings for sweets, starch, and sugar. Some of the most popular South Beach Diet Phase 1 foods to avoid are listed here.

Popular Phase 1 Meat and Poultry to Avoid

  • Fatty cuts of beef like brisket or prime rib
  • Beef jerky (unless you make your own without sugar)
  • Dark meat chicken and turkey 
  • Duck
  • Honey-baked ham
  • Chicken wings and legs

Popular Phase 1 Vegetables to Avoid

  • Beets
  • Carrots
  • Corn
  • Green peas
  • White or sweet potatoes
  • Yams
  • Turnips

Popular Phase 1 Starches to Avoid

  • Bread
  • Oatmeal
  • Cereal
  • Pasta
  • Rice
  • Baked goods like bagels, muffins, pastries
  • Matzo

Popular Phase 1 Drinks to Avoid

  • Fruit juice
  • Sodas
  • All alcoholic beverages
  • Powdered drink mixes containing sugar
  • Mocktails or other sweetened beverages

Popular Phase 1 Sweets to Avoid

  • Fruit
  • Ice cream
  • Baked goods
  • Candy
  • Yogurt or frozen yogurt

How to Eat Only Phase 1 Diet Foods 

If you're concerned that you won't be able to survive the first stage of the South Beach Diet, you're not alone. Many people find the list of Phase 1 foods to be too restrictive. But if you want to make the diet work, there are a few ways to set yourself up for success.

  • Fill your pantry with your favorite Phase 1 diet foods. Get the complete list, find the foods that make you most happy and fill your kitchen with those items. Schedule an hour (at least) to visit the grocery store and check out areas of the market that you generally skip. You might find new foods and flavors to explore.
  • Clean out your kitchen. Make sure all foods that are not allowed are thrown away. That means that you clean out your refrigerator and pantry and set up your kitchen for weight loss success. Having the wrong foods in your kitchen will only make the first phase more difficult.
  • Start the South Beach Diet exercise plan. You'll be less likely to crave the Phase 1 diet foods you can't eat if you fill your day with healthy activity that gets you away from the kitchen. The South Beach exercise program is specifically designed for beginners who want to burn calories and stay active. And if you follow the plan precisely, you won't do too much too soon and get hungry or tired as a result.

    You may also want to invest in a copy of The South Beach Diet Supercharged. You can find the book in your local library or purchase it online. 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're serious about losing weight and keeping the pounds off for good.

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