Basics of the South Beach Diet for Weight Loss and Health

In this article: 

• Cardiologist Dr. Agatston created the South Beach diet to help his diabetes and heart disease patients. The diet became popular in the 2000s. 
• The diet is moderately low-carbohydrate. It progresses in three phases from most to least restrictive. 
• The diet emphasizes healthy choices like lean proteins, vegetables, and healthy fats. It also encourages low-glycemic carbohydrates compared to high-glycemic choices. 
• Here is information on which foods are allowed and eliminated on each phase, 
• Tips for long-term health and sustainability include portion control, moderation, and nutritious choices.
• Talk to your doctor before trying this or any other extreme diet, and work with your doctor if you’re on this diet. Be aware that it can have side effects. 
• Your Lark coach is available 24/7 to help you make healthy choices around nutrition, activity, and more.

Cardiologist Dr. Arthur Agatston developed the South Beach Diet and published a book about it in the 2000s. This moderately low-carbohydrate diet progresses from an introductory phase that greatly limits carbohydrate consumption, to a phase in which you add back a limited variety of carbohydrates, to a final phase that emphasizes nutritious choices and portion control for life.

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Here’s what to know about how the South Beach diet works and what you eat on each phase. You can also see how the South Beach diet compares to a typical American diet and a low-carbohydrate diet like Atkins. You can also go here for sample menus on each phase of South Beach. Be sure to talk to your healthcare provider before starting a new diet plan, especially one like South Beach that places severe restrictions on the types of foods you can eat. 

Overview of South Beach

South Beach is a moderately low-carbohydrate diet. Dr. Agatston developed the South Beach diet for health reasons. It can also help with weight loss. Here are possible effects of South Beach. 

• The reduced carbohydrate content and emphasis on low-glycemic foods can help lower blood sugar and prevent dramatic spikes and dips. This can help manage diabetes or lower risk for diabetes
• A reduction in added sugars, along with choosing heart-healthy unsaturated fats over saturated fats, can help lower risk for heart disease
• Reducing carbohydrate consumption and promoting filling nutrients like fiber and protein can help with weight control

Talk to your healthcare provider if you have any health conditions or are considering a shift to a plan like the South Beach diet.

Phase 1 of South Beach

Mayo Clinic explains that you kick-start South Beach with a low-carb plan for the first two weeks. Goals include reducing cravings, losing weight, and switching your metabolism to burning fats more than carbohydrates. You might lose up to 13 pounds during these two weeks on phase 1.

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This phase might include 40 grams of carbohydrates per day, compared to 250-300 grams daily for a typical American diet. About 10% of your calories may come from carbohydrates. You can have three meals and two snacks a day. 

What to Eat in Phase 1

These foods are allowed on phase 1. 

• Lean proteins like skinless chicken, lean ground turkey, fish, shellfish, eggs and egg whites, and tofu
• Leafy greens and other non-starchy vegetables like broccoli, tomatoes, cucumbers, onions, peppers, and zucchini
• Low-fat cheese and reduced-fat cottage cheese
• Healthy fats like olive oil and avocado
• Small amounts of nuts, seeds, legumes like beans and lentils
• Plain coffee, tea, and other low-calorie beverages
• Small amounts of tomato juice, mustard, and salsa

These foods are not allowed.

• Fruit
• Starchy vegetables like potatoes, yams, corn, peas, and butternut squash
• Grains and grain products like bread, pasta, oatmeal, and cereal
• Sugar and foods with added sugars
• Alcoholic beverages

Tips for Phase 1

Consider the timing of when you start. Since this phase is quite restrictive, it may be difficult to stay on track during certain times of the year like the holiday season or when you’re planning to go on vacation. 

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Since it’s high in fat, be sure to select heart-healthy fats more often. Fish, olive oil, avocados, nuts, peanuts, and seeds are good sources, while fatty meats, butter, cream, and poultry with skin are high in saturated fat. 

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Dehydration and other side effects are possible with carbohydrate restriction. Work with your healthcare provider during this phase, and be especially careful when exercising.

Phase 2 of South Beach

The goal of phase 2 is to achieve your goal weight. This phase lasts until you reach your goal weight. You may eat 50-100 grams of carbohydrates daily, with the higher amount more likely if you’re a larger or more active person.

What to Eat in Phase 2

Phase 2 includes all of the foods from phase 1. You can also reintroduce some nutritious carbs like the following

• Whole grains like oats, quinoa, whole-wheat pasta, and brown rice
• Berries, apples, oranges, and most other fruit
• Skim milk and non-fat plain yogurt
• Starchy vegetables 

Refined carbohydrates like white bread, white pasta, and sugar-sweetened foods and beverages remain off limits during this phase.

Tips for Phase 2

Plateaus are common for people on weight loss diets. Try not to panic if you reach one. Be patient, and consider these strategies for breaking through it. You can also try reducing your daily carbohydrate intake gradually until you start losing weight again. 

Phase 3 of South Beach

Phase 3 is for life. The goal is to create and follow a healthy eating plan that you can sustain long-term. You may have 100-150 grams of carbohydrates daily, depending on factors like your activity level, age, weight, and gender. 

What to Eat in Phase 3

Phase 3 allows you to reintroduce all foods For health and weight management, it’s best to continue to select nutritious foods like lean proteins, vegetables, and healthy fats. Include some whole grains and starchy vegetables, and limit foods like fast food, fried foods, and sugar-sweetened foods and beverages. 

Tips for Phase 3

No foods are off limits on phase 3, so you can plan for occasional treats and special events. Keep portions in mind, and continue to rely more heavily on nutritious foods than on fatty, sugary, or starchy foods. 

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If you get off track, consider returning to one of the first two phases. This can help reset your body and mind to eat more healthily. 

How Lark Can Help

Whichever diet or meal plan you choose, making smart choices easier on a routine basis can make for sustainable progress towards your goals. Lark can help you make small changes to improve heart health, lose weight, and manage or prevent chronic conditions. Your Lark coach is available 24/7 for encouragement, nutrition and physical activity coaching, and habit tracking. Lark can help you make healthy choices and establish habits that fit into your lifestyle so you can lose weight and keep it off with or without GLP-1 medications. 

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Click here to see if you may be eligible to join Lark today!

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