South Beach Diet: Phase 1

Phase 1: Kick-Starting Your Weight Loss

You'll stay on Phase 1 for two weeks, kick-starting your weight loss while learning what foods to enjoy and what foods to avoid.

What you'll eat: You won't go hungry — the plan involves eating three balanced meals along with snacks. The snacks, in fact, are mandatory, even if you're not hungry. The reason? They can help keep you more satisfied, so you're less likely to overeat at your next meal. During Phase 1, you'll eat foods such as lean meats, chicken, turkey, fish, and shellfish (vegetarians can enjoy meat substitutes and tofu), along with eggs, reduced-fat cheese, nuts, beans, and plenty of vegetables.

What you won't eat: No bread, rice, potatoes, pasta, or baked goods. Not even fruit. Before you panic: You'll begin adding those things back into your diet in two weeks. But for right now, they're to be avoided. No candy, cake, cookies, ice cream, or sugar for two weeks, either. No beer or alcohol of any kind. After this Phase, you'll be free to drink wine, which is beneficial for a variety of reasons.