Asked by: Marilia Genovard
healthy living weight loss

How long is Phase 1 of the South Beach Diet?

Last Updated: 21st February, 2020

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Phase 1 lasts 14 days. It's considered the strictest phase because it limits fruit, grains and other higher-carb foods in order to decrease blood sugar and insulin levels, stabilize hunger and reduce cravings. Most people can expect to lose 8–13 pounds (3.5–6 kg) of body weight during this phase.

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Furthermore, how long do you stay on Phase 1 of the South Beach Diet?

There are three phases of the South Beach Diet. Phase 1 is the most restrictive (no fruit, grains, starches, or alcohol) and lasts one to two weeks to help your body reboot and get used to burning fat instead of carbs for fuel. After that, you'll be able to slowly add foods with carbohydrates back into your diet.

Also, why the South Beach diet is bad? As Agatston outlines in his book, the long-term effects of following the South Beach Diet — beyond just losing weight — include lowering your cholesterol, along with your risk of heart attack, stroke, diabetes, and even some cancers.

Also know, what is Phase 1 of the South Beach Diet?

The South Beach Diet has three phases: Phase 1. This two-week phase is designed to eliminate cravings for foods high in sugar and refined starches to jump-start weight loss. You can also eat high-fiber vegetables, low-fat dairy and foods with healthy, unsaturated fats, including avocados, nuts and seeds.

What can you not eat on South Beach Diet Phase 1?

In Phase 1, you will avoid all refined carbohydrates,

  • grains, fruits, beans/legumes and sugary drinks, in-
  • cluding alcohol, and limit diet sodas and other artifi-
  • cially. sweetened beverages. You'll also limit dairy foods.

Related Question Answers

Maite Crusius

Professional

Which is better keto or South Beach?

So either way, people will gain health benefits from them,” if you're coming from a high-sugar diet. He also notes that the South Beach diet “is more of a 'diet,' whereas keto is more of a 'lifestyle' that elicits ketosis and the ability to use ketones as fuel, for weight loss, cognitive and various other benefits.

Ftimou Luther

Professional

Does South Beach Diet put you in ketosis?

While the South Beach Diet plan follows a low-carb, high-fat, keto-friendly structure, it's not "strict keto" or intended to allow individuals to achieve or maintain nutritional ketosis.

Meiqin Vines

Professional

What are the cons of the South Beach Diet?

Cons
  • Very restrictive first phase.
  • Some inconsistencies.
  • No evidence for weight loss.
  • Possibly not enough structure.
  • May contribute to disordered eating.

See Furet

Explainer

What can you eat the first two weeks of South Beach Diet?

Phase 1: Foods to Include
  • Lean beef, pork, lamb, veal and game.
  • Skinless chicken and turkey breast.
  • Fish and shellfish.
  • Turkey bacon and pepperoni.
  • Eggs and egg whites.
  • Soy-based meat substitutes.
  • Low-fat hard cheese, ricotta cheese and cottage cheese.

Rossana LupiaƱez

Explainer

Is cream cheese allowed on South Beach Diet?

Because whole milk and cream contain saturated fat, the original South Beach Diet restricted you to reduced-fat milk products. Most forms of cheese are high in saturated fat and their amounts were restricted on this diet.

Latifa Dittrich

Explainer

Can you eat cottage cheese on South Beach Diet Phase 1?

Additional Dairy Allowed
The list has since been expanded so that the daily allowance during Phase 1 now includes: Up to 2 cups of full-fat milk or yogurt. Up to 2 tablespoons of evaporated milk or half & half. All the low-fat cheese (6 grams or less of fat per ounce) needed to reduce hunger.

Dea Shirikov

Pundit

What sweets can you eat on a low carb diet?

9 Easy Keto Desserts to Satisfy Your Sweet Tooth
  • Birthday cake shake. Not everyone is a cake person; some of us prefer cool and creamy to warm and spongy, and The Diet Chef gets that.
  • Peanut butter cookies.
  • Brownies.
  • Cookie dough bars.
  • Chocolate pancakes with peanut butter cheesecake filling.
  • Lemon curd.
  • Chocolate gelato.
  • Strawberry cream cheese fat bombs.

Jokin Errer

Pundit

Can you eat protein bars on South Beach Diet?

Our Diet: South beach diet offers foods that have just the right nutrition so you can eat right and loose weight. High in protein & fiber. Meal Bars: High in protein and fiber - a great choice when eating on the go. 100-Calorie Smoothies: Rich, creamy and only 100 guilt-free calories.

Hammadi Nedden

Pundit

What is the Noom diet?

What is Noom? Targeted at millennials, Noom is a health app designed by behavioral psychologists to help you lose weight for the long run. It focuses on making tangible, sustainable lifestyle shifts rather than encouraging more extreme styles of eating (e.g., cutting out specific food groups or nutrients).

Roumaissa En'Kov

Pundit

What should you not eat on a low carb diet?

Here are 14 foods to avoid or limit on a low-carb diet.
  1. Bread and grains. Bread is a staple food in many cultures.
  2. Some fruit. A high intake of fruits and vegetables has consistently been linked to a lower risk of cancer and heart disease ( 5 , 6 , 7 ).
  3. Starchy vegetables.
  4. Pasta.
  5. Cereal.
  6. Beer.
  7. Sweetened yogurt.
  8. Juice.

Tirma Ludtge

Pundit

What should I eat before the beach?

Eat fruits and vegetables that are hydrating, such as melon, tomatoes, broccoli, grapefruit, spinach, strawberries and pineapple. According to a study in the journal Nutrition, women who snacked on thesesuperfoods had a smaller waist and lower body-mass index than those who took in the same fluids through beverages.

Deann Montas

Teacher

What are good carbs to eat?

Good Carbs:
  • Vegetables: All of them.
  • Whole fruits: Apples, bananas, strawberries, etc.
  • Legumes: Lentils, kidney beans, peas, etc.
  • Nuts: Almonds, walnuts, hazelnuts, macadamia nuts, peanuts, etc.
  • Seeds: Chia seeds, pumpkin seeds.
  • Whole grains: Choose grains that are truly whole, as in pure oats, quinoa, brown rice, etc.

Maire Ranilla

Teacher

What is the Mayo Clinic Diet?

The Mayo Clinic Diet is the official diet developed by Mayo Clinic, based on research and clinical experience. It focuses on eating healthy foods that taste great and increasing physical activity. It emphasizes that the best way to keep weight off for good is to change your lifestyle and adopt new health habits.

Adhemar Zerreis

Teacher

Can you eat Atkins bars during Phase 1?

Use low-carb products properly.
Most Atkins Advantage™ bars and all the shakes are fine in Induction. However, neither are meal replacements at current formulations. Have them as a snack or as part of a meal. You can have one or two a day , but don't have more than that or use them in lieu of vegetables.

Kexin Sydli

Teacher

Does Walmart sell South Beach Diet frozen meals?

South Beach Diet Phase 1 Frozen + Ready-to-go 7-Day Weight Loss Kit, 21 meals - Walmart.com.

Alma Merina

Reviewer

What is modified Keto?

What's Modified Keto? Similar to your typical keto plan, the modified version has a slightly different carb-to-fat ratio. This version has about 55% fat, 30% protein, and 15% carbs. The modified plan is also used by some folks who have been on a keto diet for a long time to help them ease out of ketosis.

Russell Baum

Reviewer

What is the difference between Atkins and South Beach?

On the South Beach Diet, you'll lose weight with plenty of lean protein and heart-healthy good fats that nourish and satisfy—an approach that literally turns off the switch for sugar and refined-carb cravings. Atkins' approach heavily restricts carbs and their packaged foods are higher in sodium and saturated fat.

Monserrata Biarge

Reviewer

Do you lose belly fat first?

For both men and women, the first fat you lose when you exercise is visceral fat. Excess amounts of this stress hormone has been found to be associated with belly fat. Simply walking briskly an hour each day can have an impact by boosting your metabolism, as can adding an incline to your treadmill routine.

Pasquale Fernholtz

Reviewer

Where does belly fat go first?

Where your body loses fat from first comes down to your sex, genetics and body shape, explains exercise physiologist Brooke Norgate. "Some women are apple-shaped (store fat around the midsection), some are pears (store fat around the waist and bum).