How to Plan Meals for the South Beach Diet
Phase one calls for a complete removal of
Hi, I'm Kaytie Sproul here for About.com, and today we're going to take a look at how to plan meals for the South Beach Diet. This particular program is broken into three phases, each of which has its own unique food allowances, tailored to help you achieve the goals of that specific phase.Before stocking up at the market, you'll want to consider the following: phase one of the South Beach Diet is the most challenging for many people. It's during this phase that most people will experience their most rapid weight loss, and it's also the phase that's the most restrictive on which foods the dieter can consume. Phase one calls for a complete removal of sugar and a near complete removal of carbs. Even complex carbohydrates, such as those from whole grains, are not allowed during this phase.A typical days worth of meals on phase one features portions of lean protein and between a ½ cup and 2 cups worth of vegetables per meal. For example, breakfast can be a hard boiled egg, a glass of vegetable juice, and a cup of decaf coffee. Lunch may feature grilled chicken salad with a low fat balsamic vinaigrette, and the day might be rounded out with grilled fish, some steamed asparagus, and a mixed green salad.Phase two is still considered a weight loss phase of the diet, but it's where you get to work some different food back into the meal plan. You'll still be required to keep your intake of vegetables at a high level, but you can begin to reintroduce complex carbs and some fruits back into your diet, in moderation.For example, breakfast may now feature a bowl of sugar-free oatmeal, a cup of fresh strawberries, and a glass of non-fat milk. A low-fat chicken or tuna salad will make a good lunch, and a lean grilled steak with a steamed vegetable medley is the perfect dinner.Phase three is considered the maintenance phase of the diet. This is essentially how you will eat going forward to ensure you don't regain the weight you took off. This phase features a bit more complex carbs worked back into the diet, and breakfast may now feature a piece of whole wheat toast alongside the eggs and vegetable juice, while dinner may include some whole wheat pasta or brown rice alongside some vegetables and a lean grilled meat.For as daunting as it may seem to potential dieters, South Beach isn't that difficult once you wrap your mind around what you should be eating in each phase. Just be sure to do your homework on what is approved and plan ahead for the week, and you'll experience successful weight loss.Thanks for watching. To learn more, visit us on the web at About.com.