What is South Beach Diet?

South Beach Diet was created by a cardiologist, Dr Arthur Agatston. This diet guides you on how to lead a lifestyle where you rely on the right carbohydrates and fats, at the same time staying away from the bad ones. According to this diet, eating bad carbohydrates and fats will make you feel hungrier, which directly leads to eating more as well as unwanted weight gain. With the new way of eating, you will not only become healthier but are able to lose a significant amount of weight, about 8 to 13 lbs, within 14 days.

South Beach Diet is designed to help a person lose weight in three phases. For phase 1 and phase 2, there is a specific time frame. Phase 3 on the other hand, is last for life. With this diet, you will be eating 3 normal meals and 2 snacks. You don’t have to count the calories or weigh the food portions.

South Beach Diet Phase 1


During this phase, you are restricted from all sources of carbohydrates. You will eliminate all bread, rice, pasta, baked items, starchy veggies (e.g. potatoes, carrots, corn, beets, etc.) fruits, cakes, cookies, sweets, ice cream, etc. You should also avoid beer or any alcohol. This phase is the strictest and the most challenging phase of the South Beach Diet, which will last for 2 weeks. However, it is also the phase where you will expect the most weight loss, about 8 to 12 lbs. 

For each day of these 14 days, you can have 3 normal portion meals and 2 snacks. You should not skip any meal, even a snack, in order for the diet to work. You can have lean meats (e.g. chicken, turkey, beef, fish and shellfish), low-glycemic-index (GI) vegetables, eggs, low-fat cheese and yoghurt, nuts and olive oil (for salad dressing). Coffee and tea are also allowed and you can drink all you want. You should also drink lots of water during the diet.

South Beach Diet Phase 2


After the past two weeks, your eating habit and the way your body reacts to foods should have been corrected and you’ll now go into phase 2. During this phase, some of the previously banned food will be slowly added back, but less often. 

You will continue to lose weight, but at a slower pace and consistent, about 1-2 pounds weekly. This slow weight loss is healthier and will be easier to maintain. You will have to stay in this phase until your desired amount of weight loss is achieved. The length of this phase is different for each person as it depends on how the diet is followed and how the body reacts.

South Beach Diet Phase 3

When you have reached your targeted weight, you will go into phase 3 and keep staying there for life. Your will be maintaining your weight with a healthy and balanced diet and the food options will be more liberal. If you have accidentally gained weight, then go back to Phase 1 again.