South Beach Diet Phase 1 Foods

Steamed fish fillet
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If you want to lose as much weight as possible during Phase 1 of the South Beach Diet, you need to eat only the foods on the allowed food list. But for some dieters, that can be quite a challenge. If you eat a typical Western diet, most of the foods you're used to eating are not allowed. And the foods that are allowed may not be familiar. To lose weight successfully, download and print South Beach Diet Phase 1 food lists then use the tips and advice to stick to the plan.

South Beach Diet Phase 1 Food Lists

There are a few different places where you can download and print copies of the South Beach Diet Phase 1 Food Lists.

  • South Beach Diet Foods to Enjoy: Includes allowable foods for Phase 1 and Phase 1 foods to avoid. Download and print the list and/or bookmark the page so that you can refer back to it during this two-week stage.
  • The book version of the weight loss program includes printed lists Phase 1 allowed foods. The book also includes many other resources including Phase 1 meal plans, Phase 1 foods to avoid, South Beach Diet recipes fitness routines and exercises.

You may notice that there are some slight differences between the Phase 1 foods listed on the website and the Phase 1 foods listed in the book. The online version is updated more often to include new and popular foods like Stevia, agave nectar or almond milk.  However, the book contains more information about why the foods are chosen and other helpful information about the diet.

If you plan to make The South Beach Diet your eating plan for life, using both resources is a good idea.

5 Easy South Beach Diet Phase 1 Food Tips

Once you know which foods to eat and which foods to avoid during Phase 1 of the South Beach Diet, use these helpful tips to eat better and lose weight.

  • Don't rely on "healthy" foods. Just because a food is healthy, doesn't mean that it is good for your diet during Phase 1. In fact, many healthy foods are not allowed during Phase 1 of the South Beach Diet. Fruit is a good example. Whole fruit contains fiber and other healthy vitamins and minerals. But because fruit contains a lot of sugar (fructose) it is not allowed during Phase 1. Homemade baked goods are another food to ditch during Phase 1. Stick to the food list to make meal and snack choices - even when the menu options sound healthy.
  • Stick to unprocessed foods. The tricky thing about Phase 1 is that you have to avoid certain foods - like sugar - but also any product that contains that food as an ingredient. If you eat heavily processed packaged foods, you'll have to scour the ingredients list of every product you buy to uncover hidden ingredients. It's easier and healthier to eat whole foods in their natural state.
  • Measure portion sizes.  Portion size matters on every diet. It is especially important during Phase 1 of The South Beach diet if you want to lose a lot of weight. Many items on the Phase 1 food list have suggested serving sizes. Nuts, for example, are limited to one serving per day and each variety of nut has a different serving size. Only 2 cups of dairy products are allowed each day and sweet treats are limited to 75-100 calories per day.
  • Get creative in the kitchen. You'll be able to eat more food and you'll be less hungry if you cook your own healthy South Beach Diet foods. There are plenty of recipes online and in the book.  Try new recipes and experiment with new flavors. It will help you to keep your mind off of the foods that are not allowed during Phase 1.
  • Plan meals and snacks in advance. It's going to be natural to want to fall back into your old eating habits during Phase 1 of the South Beach Diet. In social situations and during stressful moments you're going to be tempted to reach for the foods that used to bring you comfort. So how do you combat those cravings? Be prepared. Plan your meals and snacks in advance so that you always have Phase 1 foods on hand.

Phase 1 of the South Beach Diet only lasts two weeks. But this stage is a critical part of the weight loss program. Invest the time necessary to shop, prepare and eat the healthiest Phase 1 allowed foods to set yourself for long-term success on the plan.

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