For example, some diets include an initiation phase to help you jump-start your weight loss, including the South Beach Diet and the Mayo Clinic Diet. In some situations, however, faster weight loss can be safe if it's done in a healthy way. Losing a large amount of weight rapidly could indicate that you're losing water weight or lean tissue, rather than fat. Although it may seem slow, it's a pace that's more likely to help you maintain your weight loss permanently. A weight loss of 1 to 2 pounds a week is the typical recommendation. Most important to weight loss is how many calories you take in and how many calories you burn off. Most people can lose weight on almost any diet, especially in the short term. You can enjoy snacks during the day, too, such as a Muenster cheese and turkey roll-up or roasted chickpeas. The diet encourages you to enjoy a dessert, such as a ricotta cheesecake or chilled espresso custard, even in phase 1. Dinner may feature grilled tuna or pork paired with grilled vegetables and a salad. Lunch might be a vegetable salad with scallops or shrimp, along with iced tea or sparkling water. Breakfast might be an omelet with smoked salmon or baked eggs with spinach and ham, along with a cup of coffee or tea. Here's a look at what you might eat during a typical day in phase 1 of the South Beach Diet: You can eat all types of foods in moderation.Ī typical day's menu on the South Beach Diet You continue to follow the lifestyle principles you learned in the two previous phases. This is a maintenance phase meant to be a healthy way to eat for life. You stay in this phase until you reach your goal weight. You begin adding back some of the foods that were prohibited in phase 1, such as whole-grain breads, whole-wheat pasta, brown rice, fruits and more vegetables. You can also eat high-fiber vegetables, low-fat dairy and foods with healthy, unsaturated fats, including avocados, nuts and seeds. You focus on eating lean protein, such as seafood, skinless poultry, lean beef and soy products. You can't drink fruit juice or any alcohol. You cut out almost all carbohydrates from your diet, including pasta, rice, bread and fruit. This two-week phase is designed to eliminate cravings for foods high in sugar and refined starches to jump-start weight loss. The South Beach Diet says that regular exercise will boost your metabolism and help prevent weight-loss plateaus. The South Beach Diet has evolved over time and now recommends exercise as an important part of your lifestyle.
The keto version of the South Beach diet limits carbs to 40 grams a day during phase 1, and 50 grams during phase 2. A strict low-carb diet might restrict your carb intake to as little as 20 to 100 grams a day. In the final maintenance phase of the South Beach Diet, you can get as much as 28% of your daily calories from carbohydrates, or about 140 grams of carbohydrates a day. Based on a 2,000-calorie-a-day diet, this amounts to about 225 to 325 grams of carbohydrates a day. On a typical eating plan, about 45% to 65% of your daily calories come from carbohydrates. The South Beach Diet is lower in carbohydrates than is a typical eating plan, but not as low as a strict low-carb diet. The South Beach Diet emphasizes the benefits of fiber and whole grains and encourages you to include fruits and vegetables in your eating plan. The South Beach Diet also teaches you about the different kinds of dietary fats and encourages you to limit unhealthy fats while eating more foods with healthier monounsaturated fats.
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