South Beach Diet 7 Day Reboot – Home » Wellness » South Beach Diet » South Beach Diet Phase 1: How It Works, Food List + Sample Menu
The South Beach Diet is a popular 3-phase weight loss program with a monthly delivery of their prepared low-carb, high-protein, portioned meals, starting with Phase 1.
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The goal of this first, 7-day “Body Reboot” phase is to reset your body for rapid weight loss by breaking unhealthy cravings and bad habits.
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By eating their low-carb, high-protein foods, you’ll change your metabolism and switch from burning carbs to fat for fuel. This should encourage rapid initial weight loss, as well as help prepare your body for continued Phase 2 weight loss.
The South Beach Diet has 3 phases, and it all starts with the most important Phase 1, aka
Normally your body burns carbohydrates as its main source of fuel. When you’re on a low-carb diet, like South Beach, your body turns to its second option, which is fat. When you burn fat, you lose weight.
Healthy eating is the foundation of the South Beach Diet, so let’s take a look at the Phase 1 meal plan.
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Phase 1 is the most restrictive phase of the South Beach Diet. Their specially selected menu of lower carb foods for Phase 1 helps your body recover and curb unhealthy cravings.
During Phase 1 you will avoid everything: refined carbohydrates, grains, fruits, beans and vegetables, sugary drinks and alcohol. You’ll also limit dairy and diet soda.
The South Beach Diet® provides you with most of your meals for Phase 1 including 5 days of meals plus bars and shakes. However, you’ll also need to include their recipes or your own healthy choice of Day 2 DIY meals from the Phase 1 meal list below. So, what do you eat during the first stage?
Protein is central to the South Beach Diet and the building blocks of muscle and healthy bones. Protein is also digested more slowly, making you feel fuller for longer. Remember to choose lean or lean cuts of beef, pork and poultry when possible. The proteins approved for Phase 1 are:
South Beach Diet® Keto Friendly Shake Mix, Chocolate (20 Ct)
For cooked beef, pork, poultry and fish, it’s about the size of a deck of cards. For ground beef, it’s a little smaller than your fist.
Healthy fats keep you full and help curb cravings. Healthy fats include monounsaturated fats such as olive oil, avocado and almonds, as well as polyunsaturated fats such as walnuts, sunflower seeds and fresh salmon.
(Servings: Nuts and seeds = 1 ounce or 3 tablespoons, limit to 1 serving per day unless otherwise noted)
(1 ounce or about ¼ cup for nuts; 1 ounce or about 3 tablespoons for seeds, unless otherwise noted)
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(Choose full-fat, oil-based cream; all dressings should contain no more than 3 grams of sugar per 2 tablespoons.)
*Measuring nuts, seeds and butter can be tricky, so use a measuring spoon or cup if possible!
Step 1 limits your vegetables to the “non-starchy” variety. (Sorry, no potatoes, peas, or corn!) These are great on their own as a side dish or snack. Try to avoid added sugar or salt with canned or frozen vegetables.
During Phase 1 you are also entitled to up to 3 “Extras”. Many of these are condiments, but can be anything with less than 35 calories and 3g of carbs. Here are a few:
South Beach Diet Phase 1 Grocery List
Don’t feel guilty about waking up to yucky food. Here are some freebies to spice up your Phase 1 meals and snacks:
Eating too many sugars and processed carbs has thrown your metabolism and blood sugar out of balance, and Phase 1 is meant to fix that.
You can call phase 1 “body reboot”. By avoiding certain foods, Phase 1 helps reset your body and glycemic index.
You can’t eat hummus in Phase 1, because chickpeas are a legume. After phase 1 you can eat hummus.
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, but skip the pita bread and try it instead with vegetables like carrot sticks, sliced cucumbers and broccoli.
So, what does the food actually look like? Here is a sample South Beach Diet Phase 1 menu that includes breakfast, lunch, dinner, and snacks:
Tip: After the week-long Phase 1 is over, the variety of foods increases, and then you’ll have many menu options for your meal plans!
Yes. Eating healthy is not enough for any weight loss program, as exercise is an important component. That’s why the South Beach Diet tells you to be active and move your body for at least 30 minutes a day.
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This can be anything from a brisk walk or bike ride, to a yoga or Zumba class, or swimming.
Tip: Walking your dog at the same time every day is a great way to get exercise and reduce stress. Plus, your brain loves routine!
Don’t eat too quickly, either, because that makes you overeat each. Step 1 encourages you to be aware of food, and to slow down your eating. Put your phone away, relax and enjoy every bite.
Stress is a big reason people overeat and make poor choices. The goal during Phase 1 is to eat mindfully and stop your bad eating habits.
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During Phase 1 of the South Beach Diet, the company claims that you can lose up to 7 pounds in 7 days during Phase 1.
In an independent study, the average weight loss during the 7 days of Phase 1 was 5.8 pounds, which is exactly what the South Beach Diet claims.
After Phase 1, you can expect to lose a sustainable 1-2 pounds per week until you reach your weight loss goal.
Tip: Users are encouraged to always eat everything in their monthly delivery, as skipping meals does not support sustainable weight loss.
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Relatively strict rules to clean out the junk in your system and curb your bad eating habits.
And the days of unhealthy eating and craving carbs are over. Instead, you’ll eat foods that are low in carbohydrates and high in protein and fiber to encourage weight loss and better health.
As you can guess, Phase 1 is followed by Phase 2, which is the long-term weight loss phase that continues until you reach your goal weight.
If you like to cook and want to count points instead of being told what to eat, consider Weight Watchers instead!
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You can also compare South Beach to NutriSystem here! Or check out the WW food list with points here.
*Note: The information on Wonky Pie is not intended to replace professional health advice. Consult your doctor before starting any diet or weight loss program. Also, never eat wild mushrooms.
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Fortunately, if you already follow or are familiar with the South Beach Diet, it has a lot in common with the keto diet, as both plans are low-carb and require you to load up on protein and fat. Encourage. As a registered dietitian, I’m always curious about the new diets people are talking about, so I dug deeper to find out what the new South Beach Diet Keto Friendly Plan is. . Here’s what I learned.
Like the original diet—which was created by Arthur Agathston, MD, a cardiologist based in South Beach, Miami—the South Beach Diet Keto Friendly Plan is divided into phases: Phase 1 and Phase 2. On phase 1, fruit, starch. Vegetables, and whole grains are limitless to support your body.
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