South beach diet PDF

Phase One of the SouthBeach Diet: The South Beach Diet is a popular 3-phase weight loss program with monthly meal delivery of their prepared low-carb, high protein, portioned foods, and it starts with Phase 1.

The goal of this first, 7-day phase “body reboot” is to reset your body for fast weight loss by breaking unhealthy cravings and bad habits.

By eating their low-carb, high-protein foods, you’ll transform your metabolism and switch from burning carbs to fat as fuel. This should encourage fast initial weight loss, and also help to prepare your body for sustained weight loss in Phase 2.

Here’s what you need to know about Phase 1 of the South Beach Diet:

South Beach Diet Phase 1: How it Works | Meal Plan | Food List | Sample Menu

How Phase 1 Works:

“Let’s start at the very beginning, a very good place to start” – Do-Re-Mi, The Sound of Music

There are 3 phases in the South Beach Diet, and it all starts with the all-important Phase 1, aka “The 7-Day Reboot.”

Phase 1 is the foundation of the South Beach Diet, and it does three important things:

  1. Resets your body
  2. Reduces your cravings
  3. Prepares you for a period of gradual and sustainable weight loss

Normally your body burns carbs as its primary fuel source. When you’re on a lower-carb diet, like South Beach, your body turns to it’s second option, which is fat. When you burn fat, you lose weight. Simple, right?

Here’s a nifty infographic showing how cutting carbs and eating more protein helps you lose weight:

Healthy food is the foundation of the South Beach Diet, so let’s look at the Phase 1 meal plan.

Phase 1 Meal Plan:

Phase 1 is the most restrictive phase of the South Beach Diet. Their specially selected menu of lower-carb foods for Phase 1 helps to reset your body and curb unhealthy cravings.

During Phase 1 you’ll avoid all: refined carbs, grains, fruits, beans and legumes, sugary drinks, and alcohol. You’ll also limit dairy and diet soda.

South Beach Diet® provides you most of your food for Phase 1 including 5 days of meals, plus bars and shakes. However, you’ll also need to add 2 days of DIY meals of your own healthy choices from their recipes or the Phase 1 food list below. So, what do you eat during Phase One?

Each day during Phase 1 you’ll eat:

  • Women: 3 lean proteins, 2 healthy fats, 5 non-starchy vegetables
  • Men: 3 lean proteins, 3 healthy fats, 5 non-starchy vegetables

Need to make a grocery list? The foods approved for Phase 1 are listed below:

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Phase 1 Food List:

As mentioned, you’ll need to buy some healthy groceries in Phase 1 to supplement their prepared meals.

Here is the South Beach Diet Phase 1 food list: (View as Printable PDF)

(One serving is 3 oz. unless otherwise noted)

Proteins are central to the South Beach Diet and the building blocks of muscle and healthy bones. Protein also digests slowly, making you feel fuller for a longer time. Remember to select lean or trimmed cuts of beef, pork, and poultry whenever possible. Here are the approved proteins for Phase 1:
• flank steak
• ground beef: 93% lean
• ground sirloin
• London broil
• pastrami: 98% lean
• sirloin steak
• T-bone
• skinless chicken breast
• ground chicken breast
• ground turkey breast
• turkey bacon (4 slices)
• turkey pastrami: lean (2 slices)
• turkey sausage: low-fat
• fish: all types
• sashimi
• shellfish: all types
• canned fish: tuna, salmon (packed in water)
(1 oz or about ¼ cup,
unless otherwise noted)
• blue cheese
• Cheddar
• cottage cheese: 4% fat, ½ cup
• farmer cheese
• feta
• goat cheese (chèvre)
• mozzarella
• Parmesan
• provolone
• queso fresco
• ricotta: full-fat, ½ cup
• soy cheese
• spreadable cheese (avoid canned cheese)
• string cheese: 1 piece
• Swiss cheese
• boiled ham
• Canadian bacon
• loin, chop or roast
• smoked ham, natural uncured
• tenderloin
Limit to no more than
once per week; remove
all visible fat.
• center cut
• chop
• loin, chop or roast
(2 oz, natural, lower-sodium, nitrate-free)
• chicken breast: regular, smoked or peppered
• ham: boiled, natural, uncured, smoked (avoid
sugar-cured, maple-cured, and honey-baked)
• roast beef: lean
• turkey breast: regular, smoked or peppered
• egg whites: 3 large
• whole egg: 1 large
(1 cup, unless otherwise
noted; limit to 2 servings per day as part of daily protein)
• buttermilk
• Greek yogurt: full-fat, plain, 5.3 oz
• kefir: plain
• milk: whole
• soy milk: unsweetened
Tip: *So, how big of a portion is 3 oz of meat? For cooked beef, pork, poultry, and fish, it’s about the size of a deck of cards. For ground meat, it’s a little smaller than your fist.
(One serving is 3 oz. unless otherwise noted)

Healthy fats keep you feeling full and help to curb cravings. Healthy fats include monounsaturated fats like olive oil, avocado, and almonds plus polyunsaturated fats like walnuts, sunflower seeds, and fresh salmon. (Portions: nuts & seeds = 1oz. or 3 Tbsp, limit to 1 serving per day unless otherwise noted)
(1 oz or about ¼ cup for nuts; 1 oz or about 3 Tbsp for seeds, unless otherwise noted)
• cashews: 16–18
• chia seeds: 2 Tbsp
• coconut: unsweetened, ¼ cup
• coconut milk: unsweetened, ¼ cup
• flaxseeds: ground or whole
• hazelnuts or filberts: 20
• macadamia nuts: 10–12
• peanuts: dry-roasted or boiled, 28
• pecans: 10 whole
• pine nuts
• pistachios: 48
• pumpkin seeds
• sesame seeds
• soy nuts, dry-roasted
• sunflower seeds
• walnuts, 14 halves
• almond butter
• cashew butter
• peanut butter: natural
(Choose full-fat, oil-based over creamy; all dressings should contain no more than 3 grams of sugar per 2 Tbsp.)
• Italian: regular
• vinaigrette: (balsamic) regular
• avocado
• canola oil
• coconut: extra-virgin
• corn oil
• flaxseed oil
• grapeseed oil
• olive oil: extra-virgin
• peanut oil
• safflower oil
• sesame oil
• soybean oil
• sunflower oil
• walnut oil
• avocado: ½ fruit
• Benecol spread or other plant stanol-based margarines, 2 Tbsp
• guacamole: ¼ cup
• mayonnaise: olive oil–based, 1 Tbsp
• olives: black or green, 15–20
*It can be hard to measure nuts, seeds, and butters, so use a measuring spoon or cup if possible!
(*Frozen or canned w/o added sugar or salt. Portions: 1 cup raw, or 1/2 cup cooked .)

Phase 1 limits your vegetables to the “non-starchy” variety. (sorry, no potatoes, peas, or corn!) These are great as a side-dish or a snack all by themselves. Try to avoid added sugar or salt with canned or frozen veggies.
• artichoke hearts
• artichokes: ½ medium
• arugula
• asparagus
• bamboo shoots: canned
• bok choy
• broccoli
• broccolini
• broccoli rabe
• Brussels sprouts
• cabbage: green, Napa, red, or Savoy
• cauliflower
• celeriac root: ½ cup raw*
• celery
• chayote
• cucumbers
• daikon radish
• eggplant
• endive
• escarole
• fennel
• fiddlehead ferns
• grape leaves
• greens: (mustard, beet, chicory, collard, turnip or dandelion)
• green beans
• hearts of palm
• Italian wax beans
• jicama
• kale
• leeks*
• lettuce (all varieties)
• mushrooms (all varieties)
• okra
• onions: (red, white, yellow)*
• parsley: chopped
• peppers: (all varieties)
• radicchio
• radishes
• rhubarb
• sauerkraut, 1 cup canned
• sea vegetables: raw (kelp)*
• sea vegetables: dried (nori, spirulina), 2 Tbsp
• shallots: 2 Tbsp raw
• snap peas
• snow peas
• spinach
• sprouts (alfalfa, bean, broccoli,
lentil, radish or sunflower)
• spaghetti squash
• squash, yellow
• Swiss chard
• tomatillos
• tomatoes: fresh
• tomatoes: (canned or jarred) • tomato juice:, ½ cup
• tomatoes, sun-dried: 2 Tbsp
• vegetable juice blends: ½ cup
• water chestnuts: ½ cup canned
• watercress
• wax beans
• zucchini
*Denotes vegetables that are higher in carbs. Limit these foods to one serving in Phase 1
During Phase 1 you are also allowed up to 3 “extras.” A lot of these are condiments, but can be anything that has fewer than 35 calories and 3g of carbs. Here are a few:
• ketchup: 1 Tbsp
• cream, whole milk, half and half: 1 Tbsp
• salsa: 2 Tbsp
• sour cream: 1 Tbsp
Don’t feel guilty about waking up bland food. Here are some freebies to use to spice up your Phase 1 meals and snacks:
• spices & seasonings: low sodium
• soy sauce: low sodium
• mustard: not honey mustard
• broth: beef, chicken, or vegetable
• herbs
• lemon or lime juice
Remember to drink at least 64 oz. (8 cups) of water a day in all phases of the South Beach Diet!
You can also enjoy the following drinks:
• black coffee
• tea (unsweetened)
• seltzer.
*Be sure to limit diet soda and other zero-calorie beverages made with artificial sweeteners!

*Source: South Beach Diet Handbook

• Foods to Avoid in Phase 1:

Phase 1 is the strictest part of the South Beach Diet, but it only lasts 7 days!

So, why do they ask you to avoid certain foods? Eating too many sugary and processed carbs has thrown your metabolism and blood sugar out of balance, and the goal of Phase 1 is to fix that.

You could call Phase 1 a “body reboot.” By avoiding certain foods, Phase 1 helps get your body and glycemic index back on track.

In Phase 1 you should avoid these foods:

  • Refined carbohydrates (no doughnuts, white bread, or mac and cheese!)
  • Grains, fruits, and beans/legumes
  • Sugary drinks and soda (limit “diet” sodas)
  • Alcohol including wine and beer (sorry!)

Here are some popular foods not allowed during Phase 1:

Tip: So, can you eat hummus? You can not eat hummus in Phase 1, as chick peas are a legume. After Phase 1 you can eat hummus (2 oz portion), but skip the pita bread and try it with veggies like carrot sticks, sliced cucumbers, and broccoli instead.

• Phase 1 Sample Menu:

So, what do meals actually look like? Here’s a sample South Beach Diet Phase 1 menu including breakfast, lunch, dinner, and snacks:

  • Breakfast: (7 am) South Beach Diet® Farmhouse Garden & Cheese Omelet + Greek yogurt
  • Morning Snack: (10am) South Beach Diet® Dark Chocolate Nut Bar
  • Lunch: (12:30pm) South Beach Diet® Mushroom Parmesan Soup w/ Chicken
  • Afternoon Snack: (4pm) Hardboiled egg and cucumber slices
  • Dinner: (7pm) South Beach Diet® Broccoli and Cheese-stuffed chicken breast with a small kale salad

*You’ll also drink at least 64 oz. of water per day. View more menu items

Tip: The variety of food increases after the week-long Phase 1 ends, and then you’ll have a lot more menu options for your meal plans!

• Phase 1 Exercise:

Do you have to exercise during Phase 1? Yes. Healthy eating isn’t enough for any weight loss program, as exercise is a key component. That’s why the SouthBeach Diet asks you to be active and move your body for at least 30 minutes a day.

Get that heart rate up!

This “exercise” could be anything from taking a brisk walk or riding your bike, to a yoga or Zumba class, or swimming.

Tip: Walking your dog at the same time every day is a great way to get exercise and reduce stress. Plus, your brain loves routines!

Tip: Learn “Mindful Eating”

Do you ever eat at your desk or while driving? Yikes, that’s not good!

Neither is eating too fast, as it causes you to each too much. Phase 1 encourages you to be aware of food, and slow down your eating. Put your phone away, relax and enjoy each bite.

  1. Think about the texture and flavor of what you’re eating
  2. Put your fork down between bites of food
  3. Hungry after a meal? Wait 20 minutes to eat anything else, as that’s how long it takes for your body to know it’s full!

Stress is a major reason why people eat too fast and make bad choices. During Phase 1 the goal is to eat mindfully and end your bad eating habits.

Phase 1 Weight Loss Results?

During Phase 1 of the South Beach Diet the company claims that you can lose up to 7 pounds in 7 days during Phase 1.

In an independent study, the average weight loss result during the 7 days of Phase 1 was 5.8 pounds, which is pretty consistent with South Beach Diet’s claims.

After Phase 1, you can expect to lose a sustainable 1-2 pounds per week until you reach your weight loss goal.

Tip: Users are encouraged to always eat everything in their monthly deliveries, as skipping meals does not help with sustainable weight loss.

*Related: How Much Does the South Beach Diet Cost Per Month?


Phase 1 of the South Beach diet can be considered a body reboot. It’s 7 days (used to be 14) of relatively strict rules to clean out the junk in your system and ending your bad eating habits.

It’s a way of letting your body know that, “the times, they are a changing” and the days of unhealthy eating and carb-cravings is over. Instead, you’ll be eating foods lower in carbs, and high in protein and fiber to encourage weight loss and better health.

As you can guess, Phase 1 is followed by Phase 2, which is the long-term weight loss phase lasting until you reach your goal weight.

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Not into meal-delivery? If you like to cook and would rather count points than be told what to eat, consider Weight Watchers instead!

You can also compare South Beach to Nutrisystem here! Or, view the WW food list with points here.

South Beach Diet Phase 1: Menu & Food List

+ Meal Plan, & Recipe Guide

The South Beach Diet has been around for years now, during which time thousands of people have successfully used their program to lose weight and get healthier.

Phase 1 is one of the most important parts of the diet, and a period when you can lose those weight, but the diet actually rolls out in three key phases:

  • Phase 1: The 14-Day Body Reboot
  • Phase 2: Steady Weight Loss
  • Phase 3: You’ve Got This

In year’s past, you had to follow the South Beach Plan, and do all of your own meal prep, but that all changed recently with the release of the new South Beach Diet Meal Delivery Plan. Now, you can have all of your Phase 1 South Beach Diet Meals shipped right to your door, which means you can reach your weight loss goals with virtually no trips to the grocery store.

With the new South Beach Diet Plan, you can lose more weight than ever during Phase 1 too. In fact, with their new meal plan, you can drop up to 9 pounds and 3 inches during these first two weeks of the program.

Ready to take advantage of this amazing new version of the South Beach Diet?

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  • 21 South Beach Complete Shakes

South Beach Diet Phase 1: The 14-Day Body Reboot

With the brand new meal delivery system from the team at South Beach Diet, reaching your weight loss goals has never been easier.

They deliver all of the food you need to be successful right to your door every month, including everything you need to start Phase 1 of the program.

The meals you’ll receive during this first phase of the program should help give your body a “reset,” which means you will have fewer cravings for diet-killing substances like sugar and starches, and you will be getting your body ready for a period of sustained weight loss.

Cut the Carbs

Your South Beach Diet meals will be low in carbohydrates because research has proven that reducing your carb intake is one of the most effective and fastest ways to lose weight, while also helping your body reset.

Once your body adjusts to your new carb-controlled diet you should have more control over your hunger cravings and will start seeing the extra pounds fall off.

South Beach Diet Phase 1 Reviews

Phase 1 is one of the most important parts of the South Beach Diet, but there’s a lot more to the program. If you want to get the full details, be sure to check out our South Beach Diet review and pricing guide to learn more.

Phase 1 Meal Plan

What You’ll Eat – Here’s a Look at What the Kind of Meals You’ll Enjoy:

If you’re used to starving yourself when dieting, prepare yourself for a nice change of pace. While on the South Beach Diet you will be eating up to 6 times throughout the day.

You will get to enjoy 3 pre-made meals they’ll send you for breakfast, lunch, and dinner, and then you can also eat 3 snacks that you will make yourself. Don’t worry though – they will send you a list of lean proteins, healthy fats, and approved vegetables that you can use for your snacks and side dishes.

On top of that, the South Beach food tastes great and is filling, so your hunger should be satisfied over the course of the day.

In addition to your snacks, you can also buy some of your own fresh foods. These can be used as tasty side dishes to your pre-made South Beach Diet foods.

The snack and homemade meals you’ll be adding have slightly different requirements for men and women, which are as follows:


Can add up to 4 lean proteins, 3 healthy fats, and five approved veggies every day.


Can add up to 3 lean proteins, 2 healthy fats, and 5 approved veggies every day.

In addition to these foods, you can also add approved condiments to your meals, and they also have a selection of “Free Foods,” which you can eat as much as you want every day.

What You’ll Drink

If you’re used to drinking soda or fruity drinks, it’s going to be time to ditch those if you really want to lose weight and get healthier. The South Beach Diet is water-focused, and you’ll be drinking a lot of it.

They suggest drinking at least 8 cups of water per day. That’s because drinking water helps fill you up, and even though this may sound weird, it also helps to reduce your water retention.


For the best results, you will want to get some form of exercise for a minimum of 30 minutes every day. This can include simple activities like going on a walk or bike ride, or more vigorous things like yoga, weight-lifting, or running.

The activity choice will be up to you, so long as you’re moving for at least half an hour each day, you should see measurable results.

Track Your Progress

When you sign up for South Beach Diet they will send you everything you need for success, including a planner for keeping track of what you eat, drink, and your activity each day. This will help keep you motivated, and aware of the things you’re putting into your body.

South Beach Diet Food List

As we mentioned above, you’ll be eating 3 pre-made South Beach meals every day, along with snacks and side dishes you’ll be preparing yourself.

Here’s a quick sample of some of the South Beach foods you’ll be enjoying during Phase 1 of the diet:


  • Beach Shack Vanilla Shake
  • Beach Shack Chocolate Shake
  • Tropical Coconut Almond Bar


  • Chicken Roma
  • Chocolate Caramel Lunch Shake
  • Cinnamon Bun Lunch Bar


  • Italian-Style Sausage & Peppers
  • Hot & Spicy Chicken
  • Texas-Style Chili Sauce with Meat

As far as the snacks and side dishes are concerned, you’ll be selecting your ingredients for those from an approved list that they will send you with your order.

Here’s a quick sampling of some of the foods that qualify:

Lean Proteins

  • Flank Steak
  • London Broil
  • Skinless Chicken Breast
  • All Types of Fish
  • Turkey Bacon
  • A Variety of Cheeses, Eggs, and Other Dairy Options

Healthy Fats

  • Nuts and Seeds
  • Nut Butters
  • Oils & Fats
  • Salad Dressings


  • Artichoke Hearts
  • Celery
  • Cucumbers
  • Eggplant
  • Broccoli
  • Asparagus

This is just a small sampling of the foods – they will send you a much more comprehensive list when you order, or you can view the full menu on their website too.

Final Thoughts

The new South Beach Diet meal delivery system is an effective, healthy, and proven method for losing weight.

They make everything easy for you by sending you most of the meals you need every month right to your door and give you an exact guide for the other healthy foods you can eat each day.

Phase 1 of the diet is designed to get your body adjusted to a new way to eating, will help reduce your cravings for sugars and starches, and will put you on the path to sustained weight loss.

Learn More About South Beach Diet Phase 1 at their website.


  • More Phase 1 resources

Phase 1 of the South Beach Diet starts strict, but the purpose is clear: to help kick-start your weight loss and stabilize blood sugar levels to minimize cravings. Your 2-week goal on Phase 1 of the South Beach Diet: Eat three meals and two snacks every day, made up of satisfying portions of lean protein, vegetables, low-fat dairy, and good unsaturated fats. What you don’t get to eat: starches (no bread, pasta, or rice of any kind) and sugars (no fruits and fruit juices, cakes and cookies, wine and beer).

After 2 weeks, you’ll be motivated and more in control, so you’ll move on to Phase 2 of the diet and gradually start to reintroduce some of the off-limits foods, like whole fruits, whole grain breads and whole wheat pasta, and certain root vegetables, such as sweet potatoes and carrots. Once you’ve achieved a healthy weight, you’ll move on to Phase 3. At this point you’ll fully understand how to make good food choices while maintaining that healthy weight.

Whether you want to lose weight or just maintain, create meals based on these healthy eating principles of the South Beach Diet:

  1. Vegetables, fruits, and legumes are good sources. The fiber in these foods slows down digestion so you feel fuller longer. Plus, the vitamins, minerals, and phytonutrients in the fruits and veggies help protect against heart disease, cancer, and Alzheimer’s disease. Get at least 1/2 cup of vegetables at breakfast and 2 cups at both lunch and dinner. (Remember, certain good carbs are excluded the first 2 weeks of the diet.)
  2. Monounsaturated fatty acids in olive, peanut, avocado, and canola oils are good fats, as are the polyunsaturated ones in some nuts, flaxseed, and fish, including salmon and tuna. Good fats help keep cells healthy; they also help you feel satisfied. Limit added oil to 2 tablespoons daily and nuts to 1/4 cup per day to help keep calories in check.
  3. Foods high in protein are digested slowly; they don’t spike your blood sugar, which stimulates hunger and leads to overeating. Choose from lean cuts of beef, lamb, and pork; skinless white meat chicken and turkey; fish and shellfish; soy products; beans and other legumes; eggs; and fat-free and low-fat dairy products.

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See more low-cal diets.


2 eggs, scrambled, with 2 slices of Canadian bacon and sliced tomatoes
6 oz vegetable juice cocktail
Coffee or tea with 1% or fat-free milk and sugar substitute

Vegetable Dippers with Avocado-Cilantro Guacamole: Mash 1/3 avocado with 1/3 c fat-free cottage cheese, 2 Tbsp chopped onion, 1 tsp minced garlic, and minced cilantro and red-pepper flakes to taste.

Sirloin burger with 2 oz melted reduced-fat Swiss cheese, Dijon mustard, and tomato on bed of lettuce

Three-Bean Salad: Combine equal amounts of black beans, kidney beans, and chickpeas with chopped red onion to taste. Toss with 2 Tbsp balsamic vinaigrette dressing (1 serving equals 1/2 cup).

Celery sticks stuffed with 1 wedge French onion and garlic reduced-fat spreadable cheese

Pecan-Crusted Trout: In food processor, pulse 1/2 c pecans, 1 tsp dried rosemary, 1 clove garlic, and 1/8 tsp ground red pepper until finely chopped. Place 4 whole cleaned and boned trout (about 12 oz each) on parchment paper-lined baking sheet. Season flesh side with 1/4 tsp salt and brush with 1 large egg white. Sprinkle nut mixture over each and press to adhere. Drizzle evenly with 2 tsp olive oil. Bake at 400°F 20 minutes (or until trout is opaque and tender). Makes 4 servings.

Nutritional info per serving: 382 cal, 38 g pro, 3 g carb, 2 g fiber, 24 g fat, 3 g sat fat, 248 mg sodium

Serve with: Assorted grilled vegetables, such as asparagus, zucchini, and bell peppers

Vanilla Ricotta Cream: In dessert bowl, whisk 1/2 c part-skim ricotta cheese, 1/4 tsp vanilla extract, and 1 packet granular sugar substitute. Serve immediately or chill 2 hours or overnight. For more flavor, add 1/2 tsp unsweetened cocoa powder.

Adapted from The South Beach Diet Supercharged by Arthur Agatston, MD with Joseph Signorile, PhD. Copyright (c) 2008 by Arthur Agatston, MD. Available where books are sold.

Buy The South Beach Diet Supercharged

Arthur Agatston, M.D. Dr.

Last Updated on November 9, 2019

The South Beach Diet has become one of the most popular weight loss programs in the world, since Dr. Arthur Agatston introduced it back in the 1990s .

It’s popular, because it can be a highly effective weight loss option for a lot of people. It works through a low-carb diet plan, that relies on eliminating most sugars, and simple carbohydrates.

The diet rolls out in three key phases. In this article, we’ll take a look at each of the South Beach Diet phases in great detail, to give you a clearer picture about how the diet works, and what you can expect as you work your way towards your weight loss goals.

South Beach Diet Phase 1

Table of Contents

Phase 1 consists of the first two weeks of the diet. During this time, most people following the diet can expect to see the largest amount of weight loss, during the shortest amount of time.

While results will be different from person to person, South Beach Diet is currently advertising that customers may be able to lose up to 7 pounds during Phase 1.

What makes this possible?

It’s because Phase 1 is the strictest part of the diet. You will eliminate most carbs, all sugars, and no alcohol should be consumed during these first two weeks.

They say this helps to put your body in “reset” mode, and it should prepare you for steady weight loss during Phase 2 of the diet.

What You Can Eat During Phase 1

When following the first phase of South Beach Diet, you’ll:

  • Eat 6 Times Every Day
  • Women: Three Lean Proteins, Two Healthy Fats, Five Non Starchy Vegetables per Day
  • Men: Four Lean Proteins, Two Healthy Fats, Five Non Starch Vegetables per Day
  • Drink: At Least 8 Cups of Water per Day

Foods You Can’t Eat

During phase 1, you will have to avoid all starchy food and carbs. This includes things like pasta, cereal, rice, bread, pastries, etc. You’ll even have to avoid starch vegetables, such as beets, corn, carrots, and potatoes.

When it comes to beverages, anything that is sweetened or has sugar is off-limits. This includes juices, soda, and alcohol of any kind.

For a full list of foods that you can and can eat during Phase 1 of South Beach Diet, including a PDF version for all three phases, visit their website.

Phase 1 Exercise Requirements

Before starting a diet and exercise plan, you should talk with your doctor to make sure you’re healthy enough for it. This includes South Beach Diet. Assuming you get the all-clear, South Beach Diet recommends getting at least 30 minutes of exercise per day during the first phase.

Here’s a short list of example activities you can participate in:

  • Yoga
  • Biking
  • Walking
  • Jogging
  • Swimming

When it comes to your physical activity, you can basically do whatever you’re comfortable with and enjoy. Remember, even a walk counts, so consider going for one after dinner, or come up with something else that fits your needs and schedule.

The key takeaway here is to keep it fun, and make it something that you enjoy. Exercising doesn’t have to be something you tread, as long as you’re picking something that fits your lifestyle.

Phase 2

Phase 2 of South Beach Diet officially kicks off once you’ve reached day 15 of the program. During this phase you’ll start to introduce some the foods that were eliminated during Phase 1, and will being to set the stage for “steady weight loss.”

While Phase 1 has a clear beginning and date – it lasts 14 days – you will be in Phase 2 of South Beach Diet until you’ve reach your weight loss goal.

While you’ll begin to eat some carbs again, the goal is still to keep them in moderation, so you can continue to lose weight.

Here’s a quick look at what to expect during Phase 2 of South Beach Diet.

What You Can Eat During Phase 2

The rules for how often you’ll eat per day remain the same per day – that’s 6 small meals and snacks. The big change here is the type of foods that you can eat.

You’ll still be following a low carb meal plan, but it’s not as strict as Phase 1.

This means you get to eat the following foods in moderation:

  • Starchy Vegetables
  • Fruits
  • Lein Proteins
  • “Good” Carbohydrates: Whole grains, quinoa, pasta made from wheat, etc.

Foods to Avoid

During Phase 2 you’ll want to avoid refined carbohydrates, white rice, potatoes, beets, corn, sweets, etc.

For a full list of what you can and can’t eat during Phase 2, visit the South Beach Diet website.

What Can You Drink?

During Phase 2 you’ll want to continue to avoid sugary sodas and juices. Alcohol can be consumed for those who are least 21 years of age, but it has to be done in moderation. This means an occasional glass of wine with dinner. Emphasis on “a” glass.

Continue shooting for at least 30 minutes of exercise per day during Phase 2 of South Beach Diet. You can increase the intensity if you’re up for it, just remember to keep enjoyable, so it’s something you actually look forward to. This gives a better chance at making it a permanent part of your daily routine, and will help you maintain a healthier lifestyle once you’ve completed the South Beach Diet.

Phase 3

When you’ve reached Phase 3 of South Beach Diet, you have accomplished your goals. That means should have reached your goal weight, and are felling slimmer, healthier, and ready to maintain a healthier lifestyle moving forward.

When it comes to foods that you can and can’t eat, nothing is off-limits. That doesn’t mean you want to immediately jump back in to your old bad habits, however.

If you hope to keep the weight off, you’ll want to continue with a healthy eating plan moving forward. Like pasta? That’s fine, but enjoy it in moderation. That’s going to be key to maintaining your weight loss.

If you ever slip, or start to see the weight creeping back up, then you can jump back into Phase 2 of the diet to get things back on track, or even do a quick reset and follow Phase 1 again.


South Beach Diet rolls out in three main phases. Each one brings a new set of foods that you can and can’t eat, but when used together, they all work to help accomplish one key goal: Helping you achieve a healthy weight, and adopt a healthier lifestyle.

If you take the principles to heart, then you have a good chance and learning the steps necessary to maintaining a healthy weight for life.

Results will be different for everyone who follows the South Beach Diet, but it can be a great option for those who prefer a low-carb weight loss plan.

Learn more and check the latest South Beach Diet prices here.

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Megan Ayala

Megan Ayala is an author, blogger, and mother of two. Her mission is to share the most accurate and up-to-date information with her readers. When she’s not busy writing for she enjoys spending time with her family, usually doing something active and fun. Learn more about Megan on our Team Page.

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