South Beach Diet 3 Phases

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The South Beach diet consists of 3 phases:

Phase 1: Rapid Weight Loss

  • Very similar to the induction phase of the Atkins diet
  • This phase lasts for 2 weeks
  • This phase is the most difficult part of the diet
  • Most carbohydrates are removed from the diet
  • Eat 3 regular meals and 3 snacks every day
  • Cravings for high-GI carbohydrates will be reduced
  • Expect rapid weight loss in the first two weeks
  • Regular exercise is recommended
  • Drink 8 glasses of water every day
  • Expect to lose 4-7kg (8-13lb) in this phase
There is no restriction on portion sizes with the South Beach diet, you just need to eat enough to satiate your hunger with the three meals and snacks each day

Phase 2: Ongoing Weight Loss

  • Good carbohydrates are re-introduced into the diet gradually
  • All carbohydrates should be low GI
  • Gradual weight loss of 05-1kg (1-2lb) per week
  • Some carbohydrates are still to be completely avoided
  • Drink 8 glasses of water every day
  • Stay on this phase until desired weight goal has been reached

Phase 3: Maintenance

  • Less restrictive diet plan
  • More carbohydrates are re-introduced into the diet
  • Maintenance of ideal weight
  • Snacks can be eliminated and desserts can be added to meals
  • White grains should be avoided
  • Sugar intake should be limited or severely restricted


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