What Desserts are Allowed on Phases 1 and 2 of the South Beach Diet?

Treats and Artificial Sweeteners You Can Eat on South Beach

Chocolate and Fudge Popsicles
Lauri Patterson/Getty Images

The South Beach doesn't emphasize dessert in any of its phases, but some sweet treats and artificial sweeteners are allowed. This article explains what you can have to satisfy your sweet tooth while on the South Beach Diet.

South Beach Diet Phase One: What You Can Eat

Phase One is the most restrictive phase of the South Beach Diet. This phase emphasizes foods that are low in saturated fats and carbohydrates, including lean protein sources (eggs and egg whites, seafood, remove skin from poultry, lean cuts of beef and pork, soy foods), fat-free and low-fat dairy products.

 No fruit or grains are allowed.

South Beach Diet Phase One: Sweet Treats

Sweets are limited to a total of 75 calories worth of any of the following sugar-free treats. The limit is partly so that people don't overdo the eating of sugar alcohols, which can cause digestive issues for many people, especially if eaten in excess.

These desserts and sweet-tasting foods are allowed in Phase 1 of the South Beach Diet:

You could also think about turning a fat-free plain yogurt or cottage cheese into dessert by stirring in cocoa powder and a spoonful of sugar-free jam or squirt of sugar-free syrup.

South Beach Diet Approved Sweeteners

Most sweeteners -- such as sugar and honey -- are off the table on the South Beach Diet, however you can still sweeten drinks and food with the following sweeteners: 

  • Acesulfame K(Sunnette®and others)
  • Nutrasweet (Equal ®)
  • Saccharin (Sweet & Low ®)
  • Sucralose (Splenda ®)
  • Stevia
  • Sugar Alcohols
  • Monk Fruit
  • Agave Nectar (one tablespoon per day)

South Beach Diet Phase Two: What You Can Eat

Phase 2 of the South Beach Diet is a bit trickier than Phase 1, because you're allowed a bit more freedom. Rather than simply following a restricted list of foods, you start to add back some high nutrient, high fiber, low glycemic carbohydrate into your diet. How much and what types will vary between individuals. It is very important to pay attention to your own body’s reactions to adding the carbs. If a food sets up cravings or weight gain, back off and try something less glycemic. If you feel fuzzy-headed or lower in energy, ditto. Weight loss typically slows to 1 to 2 pounds per week during Phase 2.

South Beach Diet Phase Two: Sweet Treats 

All the sweet treats from Phase 1 are still allowed, but you also can eat these foods:

  • Occasional small amounts of dark semisweet or bittersweet chocolate
  • 1 serving of pudding - fat-free and sugar-free

See the Rest of the South Beach Diet Food Lists

Read More: How to Plan Your Phase One Meals

Continue Reading