The South Beach Diet has been mainstream for over a decade. It’s a lower-carb diet that has been credited with delivering quick weight reduction without craving, all while advancing heart well-being. The South Beach Diet has three different phases. South beach diet phase 1 and 2 are for weight loss and South beach diet phase 3 is for weight maintenance.


It’s a lower-carb diet that has been credited with delivering fast weight reduction without craving, all while advancing heart wellbeing.

The South Beach Diet was made in the mid-1990s by Dr. Arthur Agatston, a Florida-based cardiologist. His work in coronary illness looks into prompted the improvement of the Agatston score, which estimates the measure of calcium in the coronary courses.

lose weight healthy fats weight loss olive oil healthy foods health benefits blood sugar turkey breast fish goal weight south beach diet recipes honey baked ham whole grains south beach diet website saturated fat lean proteins mayo clinic diet

So let’s get to know more about the South Beach Diet Phase 1.

South Beach Diet Phase 1:

South Beach Diet Phase 1 endures 14 days.

It’s viewed as the strictest phase since it limits organic products, grains, and other higher-carb sustenances with the end goal of diminishing glucose and insulin levels, balancing out appetite, and lessening longings.

The vast majority can hope to lose 8– 13 pounds (3.5– 6 kg) of body weight amid this phase.

South Beach Diet Phase 1, you devour three dinners for each day made out of lean protein, non-boring vegetables, and little measures of solid fat and legumes.

What’s more, you devour two required snacks for each day, ideally a blend of lean protein and vegetables.

Foods to Included:

If you don’t mind take note that the rules for all phases are from the book, The South Beach Diet Supercharged. The rules on the South Beach Diet Phase 1 site might be extraordinary.

Lean Protein

Even though divides aren’t constrained, the eating routine prescribes gradually expending a little segment and returning for a considerable length of time if you are as yet eager.

  • Lean hamburger, pork, sheep, veal, and amusement
  • Skinless chicken and turkey bosom
  • Fish and shellfish
  • Turkey bacon and pepperoni
  • Eggs and egg whites
  • Soy-based meat substitutes
  • Low-fat hard cheddar, ricotta cheddar, and curds
  • Buttermilk, low-fat drain, plain or Greek yogurt, kefir, and soy drain, constrained to 2 mugs (473 ml) day-by-day

Non-Starchy Vegetables

  • Expand at least 4 1/2 containers day by day.
  • All vegetables are permitted aside from beets, carrots, corn, turnips, yams, peas, white potatoes, and most sorts of winter squash.

weight loss weight loss atkins diet olive oil lean meats high fiber vegetables lean beef unsaturated fats losing weight low carb diet monounsaturated fats starchy vegetables brown rice three meals certain foods


  • Constrain these to 1/3– 1/2 container for each day, cooked except if generally noted.
  • Dark beans, kidney beans, pinto beans, naval force beans, garbanzo beans, and other bean assortments
  • Part peas and dark-peered toward peas
  • Lentils
  • Edamame and soybeans
  • Hummus constrained to 1/4 container

Nuts and Seeds

Nuts and Seeds

  • Restrain these to 1 oz (28 grams) every day.
  • Almonds, cashews, macadamias, pecans, pistachios, walnuts, and different nuts
  • Nut margarine restricted to 2 tbsp
  • Flaxseeds, chia seeds, sesame seeds, pumpkin seeds, and different seeds

Oils and Fats

  • Constrained to 2 tbsp of oil for each day. Monounsaturated oils are empowered.
  • Monounsaturated oils, for example, olive, canola, macadamia, and avocado oils
  • Vegetable and seed oils, for example, corn, flaxseed, grapeseed, nut, safflower, sesame, and soybean oil

Elective Fat Choices

  • Each serving is comparable to 2 tbsp of sound oils.
  • Avocado restricted to 2/3 of one natural product
  • Trans without fat margarine restricted to 2 tbsp
  • Low-fat mayonnaise restricted to 2 tbsp
  • Ordinary mayonnaise restricted to 1 tbsp
  • A plate of mixed greens dressing with under 3 grams of sugar, constrained to 2 tbsp
  • Olives, restricted to 20– 30, contingent upon the size

Sweet Treats

  • Restrict utilization to 100 calories or less every day.
  • Without sugar or unsweetened cocoa or chocolate syrup
  • Without sugar gelatin, sticks and jams
  • Sans sugar confections, popsicles, or gum
  • Sugar substitutes, including Stevia, counterfeit sugars, and sugar alcohols like xylitol and erythritol


  • You may eat boundless amounts of these sustenances except if generally noted.


  • Herbs, flavors, horseradish, mustard, lemon juice, or salsa
  • All vinegar, with balsamic restricted to 1 tbsp
  • Light coconut drain, restricted 1/4 glass (59 ml)
  • Soy sauce, steak sauce, or miso, restricted to 1/2 tsp (7 ml)
  • Cream, entire drain or half and a half, restricted to 1 tbsp
  • Light acrid cream or cream cheddar, constrained to 2 tbsp
  • Lightly whipped fixing, constrained to 2 tbsp


You may drink boundless amounts of these refreshments, even though drinking your caffeine with some restraint is exhorted.

  • Espresso, normal or decaffeinated
  • Tea, normal, decaffeinated, or natural
  • Without sugar soft drinks
  • Without sugar drink blends
  • Tomato juice or vegetable juice

Foods to Avoid

Certain greasy nourishments and those high in carbs, including foods grown from the ground, are not permitted in South Beach Diet Phase 1. These include:

  • Greasy meat and poultry
  • Spread and coconut oil
  • Entire drain
  • Nourishments made with refined sugar
  • Nectar, maple syrup, and agave nectar
  • Grains
  • All foods are grown from ground juice
  • Beets, carrots, corn, turnips, yams, peas, white potatoes, and winter squash
  • Liquor

Check Related Diet Article:-


By Amrita

Hi, I am Amrita a nutritional advisor and a passionate article blogger. I am currently working for While working with I felt that we should love ourselves first and take care of ourselves by maintaining proper nutrition. Giving people nutritional advice and help them is full of joy. That's why I enjoy writing about the information about health and wellness that I get. By doing this I also seek some new experience of health and wellness.