Phase 1 is by far the most restrictive phase of the South Beach Diet. It also attracts the most questions. Aside from what to eat, most “beachers” are looking for tips on how to make it through the first two weeks easily.
Clean out your kitchen – Go through your pantry and fridge and clean out everything that isn’t Phase 1 compliant. Not only will this give you the chance to become more familiar with the plan, it will also remove any temptation for the next two weeks.
Go shopping – Stock up on low-glycemic vegetables, lean proteins and snack items. Look for convenience. Most of us have busy lives; make it as easy as possible to adjust to this new style of eating. Being prepared is the best way to stay on plan.
Have snacks and dessert – Even if you don’t normally have snacks or dessert, you should plan to have them on Phase 1. Snacks will help you keep your blood sugar steady through out the day. They will also stop you from getting overly hungry which can lead to bad decisions. Dessert can help you stay on track during the time between dinner and bed when temptation is at its greatest.
Eating out – Just because you are on Phase 1 doesn’t mean you can’t eat out. If you are going out, do some research. Most restaurants post their menus online. If not, a quick phone call can give you a better idea of the restaurant’s offerings. While scanning the menu, look for fresh fish or chicken selections (grilled or baked – not fried). Substitute fries or mashed potatoes for extra vegetables. If you are really hungry, make sure to start out with a clear broth soup or consommé.
Stop at two weeks – During Phase 1, you will lose a significant amount of weight (an average of 8 to 14 pounds over the course of two weeks). During Phase 2, your weight loss will be 1 to 2 pounds per week. At this point, disappointment sets in and the temptation to go back to Phase 1 is great. The truth is that Phase 1 is only meant to last two weeks. After that, the restricted food list can get repetitive and boring. So, move on to Phase 2 – you won’t regret it.
If you are still finding Phase 1 too difficult, you should not give up. Simply move on to Phase 2. The phases are meant to be flexible and accommodate your life.
Reggie Dunn is a long time diet enthusiast and follower of the South Beach Diet.
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