The South Beach Diet

The diet is divided into three phases

The first phase

The first phase is aimed at banishing your cravings. It lasts for two weeks and is based on a restricted plan of three meals and two snacks a day. This phase promises a weight loss of between 8 and 13 pounds.

What's out: Bread, potatoes, pasta, rice or baked products. Fruit, fruit juices, milk, yoghurt, full-fat cheese, butter, alcohol, sweets, cakes and any sugary foods.

What's in: Lean cuts of meat, poultry, fish, shellfish, eggs, low-fat or fat-free cheese and some nuts. Low glycaemic index vegetables (e.g. broccoli, cabbage, cucumber, celery), olive or rapeseed oil.

For snacks, you're allowed to have low-fat cheese with celery/cucumber/ turkey slices, and for desserts, sugar-free jelly and dishes made with low-fat ricotta cheese.

The second phase

The second phase allows the reintroduction of carbs. This phase lasts until you reach your target weight. Again, this phase is based on having three meals a day with two snacks and a dessert for dinner.

Back in: Fruits except bananas, pineapple, raisins and watermelon. Limited amounts of granary bread, wholegrain cereals such as brown rice, wholemeal pasta, low-fat dairy products, wine and limited amounts of bitter-sweet or semi-sweet chocolate.

What's out: Refined breads and cereals, white potatoes, beetroot, carrots and corn.

Your weight loss slows a little during this stage in comparison to phase one. You are given the option to continue phase one for another week if you think you can maintain the strictness of it. But, it is recommended that you transfer to phase two so that you don't get bored and go back to your old eating habits.

The third phase

At this stage you should be at your ideal weight. The third phase is not aimed at promoting weight loss but adapting the diet as part of a healthy ongoing lifestyle regimen.

This phase allows for more variety but is basically more of the same from the previous two phases. You are allowed to fall off the wagon occasionally and go back to phase one if you feel it's necessary and then go back to phase three.

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