The Diet Phases in the South Beach Diet

The Diet Phases
The South Beach Diet plan is comprised of three phases. The first two weeks is covered by Phase One and excludes most carbohydrates, including all fruit, most dairy products, and most sources of saturated fat.

After that, Phase Two begins and lasts until the dieter has completed weight loss. Phase Three is only for maintenance of weight and carb consumption. It is only after the first phase that carbs are gradually added.

Read below for more in-depth view on each of the South Beach Diet phases:

South Beach Diet Phase One

As already mentioned, this phase is the most restrictive. You are to consume only foods that are low in saturated fats and almost no sources of carbohydrates. Not even fruits or grains or most dairy products.

Basically, your diet is restricted to the following foods for the first two weeks:

• Lean protein sources – e.g., eggs and egg whites, seafood, poultry with skin removed, lean cuts of beef and pork, soy foods

• Fat free and low fat dairy products, but limit yogurt/milk to two cups per day

• Beans (one serving)

• Low starch vegetables

• Small amount of nuts (count them)

• “good fats” (i.e., not saturated)

• low carb condiments and beverages


The purpose of the severe carb and saturated fat restrictions is to promote faster weight loss and do away with carb cravings. The goal is to change the body so that it can tolerate carbs better.