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South Beach Diet Phase 1: Two Weeks of Restraint

This is the strictest part of the diet and is meant to last for 2 weeks only. But you could lose up to 13 lb depending on your starting weight. It allows ample portions of protein, good fats, and the lowest-glycemic index carbs needed for satisfaction and blood sugar control. By the time this phase ends, your cravings for sweets, baked goods, and starches will also have vanished.

Each day includes six different occasions to eat, so you should never feel hungry. If you do, maybe you're being too stingy with your portions. Meals should be of normal size, enough to satisfy you, but no more than that. No need to measure most things.

Phase 1 Sample Meal Plan

Breakfast
Tomato juice, 6 oz
Scrambled eggs with fresh herbs and mushrooms
Canadian bacon, 2 slices
Decaf coffee or decaf tea with fat-free milk and sugar substitute

Midmorning Snack
Part-skim mozzarella cheese stick

Lunch
Chicken Caesar salad (no croutons)
Prepared Caesar dressing, 2 Tbsp

Midafternoon Snack
Low-fat cottage cheese (½ cup) with ½ cup chopped tomatoes and cucumbers 

Dinner
Mahi mahi
Oven-Roasted Vegetables
Arugula salad
Low-sugar prepared dressing

Dessert
Lemon Peel Ricotta Crème

Foods to Enjoy Foods to Avoid Beef: Lean cuts such as sirloin (including ground), tenderloin. Poultry (skinless): Cornish hen, turkey bacon, turkey breast, chicken breast. Seafood: All types of fish and shellfish. Pork: Boiled ham, Canadian bacon, tenderloin. Veal: Chop, cutlet, top round. Lunchmeat: Fat-free or low-fat. Cheese (fat-free or low-fat): American, Cheddar, cottage cheese, cream cheese substitute (dairy-free), feta. Nuts: Peanut butter, peanuts, pecans, pistachios. Eggs: Whole eggs are not limited unless otherwise directed by your doctor. Use egg whites and egg substitute as desired. Tofu: Use soft, low-fat, or light varieties. Vegetables and legumes: Artichokes, asparagus, beans and legumes, broccoli, cauliflower, celery, cucumbers, eggplant, lettuce, mushrooms, spinach, tomatoes, zucchini. Fats: Canola and olive oils. Spices and seasonings: All seasonings that contain no added sugar, broth, butter sprays, pepper. Sweets (limit to 75 calories per day): Chocolate powder (no added sugar), cocoa powder (baking type), hard candy, sugar substitute (all sugar-free unless otherwise specified).   Beef: Brisket, liver, rib steaks, other fatty cuts. Poultry: Chicken wings, thighs, and legs, turkey wings, duck, goose, poultry products (processed). Pork: Honey-baked ham. Veal: Breast. Cheese: Brie, Edam, all full-fat. Vegetables and legumes: Barley, beets, black-eyed peas, carrots, corn, pinto beans, sweet potatoes, white potatoes, yams. Fruit: Avoid all fruits and fruit juices during Phase 1. Starches: Avoid all starchy food during Phase 1, including all types of bread, cereal, matzo, oatmeal, rice, pasta, pastry, potatoes, and baked goods. Dairy: Avoid all dairy foods during Phase 1, including ice cream, milk, soy milk, yogurt. Miscellaneous: Alcohol of any kind,   See my Phase 1 Simple Rules

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