The south beach diet is divided into three phases;

The first phase

The strictest of all three phases is the first phase that lasts two weeks. It is designed to eliminate all sugars, processed carbohydrates, fruits and high glycemic vegetables. It is meant to eliminate cravings for sweets and it is possible to lose 14 pounds after completing the first two weeks. However, children and nursing women should skip this phase and follow the eating plan that is set for the second and third phase.

Foods allowed during the first phase

-          Meat and poultry such as boiled ham, lean ground beef, turkey and chicken breasts, Canadian and turkey bacon

-          All types of seafood

-          Beans and at least one serving of nuts per day

-          Vegetables

-          Eggs

-          Low fat cheese

Foods prohibited during the first phase

-          Meats and poultry such as fatty cuts of beef, prime rib, dark meat chicken and turkey, and honey baked ham

-          Certain vegetables including beets, carrots, corn, and green peas

-          Starches such as bread, potatoes, cereal, pasta and rice

-          Whole milk

-          All alcohol

-          All sweets including ice cream, baked goods and candy

The second phase

The second phase re introduces most fruits and vegetables and some grains.  Carbohydrates are slowly added to the diet and the weight loss is reduced to the recommended rate of 1-2 pounds per week. The main goal is to expand and make wise decisions in choosing what type of food to eat. It is also designed to continue weight loss at a slower rate and eat food that limits the cravings and limit weight gain. Phase two of the South Beach Diet is finding the right carb level that works for you.

In this phase, it is important to pay attention to how your body reacts to certain type of food. If a certain food makes you crave for more, that is not the right food for you. If you feel light headed, choose another type of food.

The third phase

After completing the first two phases, you can eat any type of food you want. At this point, you would already know what type of food will not make you gain weight but maintain the weight you already lost. It is at this point that your eating habit is already a part of your lifestyle so it will no longer be difficult for you to choose the right food.

1. Meatless diet will prolong your life. Studies show that people who do not consume animal products live longer compared to meat eaters. Meat eaters are at high risk of developing certain types of cancer, hypertension, heart attacks and degenerative diseases.
2. You will have a healthier heart. Cardiovascular diseases are one of the leading causes of death all over the world. This is due to high amount of saturated fat and cholesterol in meat, dairy and processed food. People who generally eat meal-based diets have 50% chance of having a heart attack. Fruits and vegetables do not contain saturated fats or cholesterol and are rich in antioxidants that are good for the heart.
3. Vegetarian diet is more economical. Fruits and vegetables are cheaper compared to meat, poultry and fish. Eliminating meat in your diet will give you thousands of savings in a year.
4. Reduce your risk of cancer. Red meat is highly associated with different types of cancer such as breast, colon, prostrate and skin cancers. Fruits and vegetables boost the immune system, making it more effective in killing tumor cells.
5. Weight loss. Diets that are high in fruits and vegetables have low calories and fats. Vegetarians are not likely to become obese and acquire weight related disorders such as diabetes, heart disease and stroke.
6. Detoxification. Eliminating meat in your diet will help you detoxify and rid your body of toxins such as pesticides, environmental pollutants and preservatives. Replace meats and dairy products with fruit and vegetables and juices that detoxifies the body naturally.

Fruit and vegetables

Fruits and vegetables are essential part of a healthy diet. Every meal should include at least one fruit and lots of vegetables. This also includes fresh fruit juices and salad vegetables. Fruits and vegetables are rich in vitamins and minerals that help in strengthening the immune system. It is also rich in fiber that aids in digestion. These foods are low in fat and are especially helpful if you are trying to lose or maintain weight.

Bread, cereals, potatoes, pasta, rice, and noodles

These foods are great source of fiber and starch. It should be the main part of the meal as they are the source of energy that will help you go through your daily activities.

Milk and Dairy

Milk and dairy is a good source of calcium that makes the bones strong. Getting enough calcium reduces the risk of developing osteoporosis especially in women. 2-3 servings of milk and dairy is recommended for a healthy and balanced diet. Dairy includes milk, cheese, and yoghurt. However, products such as butter, eggs and cream should be eaten moderation as they contain high amount of fats.

Meat, fish and alternatives

Meat is a good source of protein. Meat such as beef, pork, and poultry should be eaten in moderate amount. Choose lean meat and low fat. Fish is a good source of omega 3 that is good for the heart. You can also choose alternatives such as tofu, mycoprotein, textured vegetable protein and kidney beans.

Fat and food containing sugar

Foods that contain high amount of fat and sugar should be taken in very less amount, if not avoided. Too much sugar increases the risk of diabetes and hypertension. Too much fat increases the risk of coronary heart diseases and other serious illnesses. Instead of using fat derived from animals and animal products, use unsaturated fat such as olive oil, sunflower oil and corn oil. Fat is also essential part of a healthy and balanced diet. However, it should be taken at a very minimal amount.

Listed below are some of the most popular weight loss diets.

1. Cabbage Soup Diet – It is designed to lose about 10 lbs in a week by heavy consumption of low calorie cabbage soup.  Beverages are limited to water and unsweetened fruit juices on days where fruits are allowed according to the diet plan.

Day 1 – Cabbage Soup, fruits as many as desired except bananas

Day 2 – Cabbage Soup, vegetables including baked potato with a little butter

Day 3 – Cabbage Soup, fruits and vegetables except potatoes and bananas

Day 4 – Cabbage Soup, eight bananas, as much skimmed milk as desired

Day 5 – Cabbage Soup, beef of up to 10 ounces and six tomatoes

Day 6 – Cabbage Soup, as much beef and vegetables as desired except potatoes

Day 7 – Cabbage Soup, brown rice, vegetables except potatoes, unsweetened fruit juice

1. Low Carbohydrate Diets or Low Carb diets – It is a weight loss diet designed to restrict carbohydrate consumption. Foods that are high in digestible carbohydrates are limited or replaced with high protein foods, fats and high fiber foods such as vegetables.
2. Negative Calorie Diets – this type of diet is highly controversial because of its unsound scientific basis. It gained popularity on the idea that some foods require burning calories in order to digest. Thus the name negative calorie. However, the weight loss comes primarily from the loss of muscles rather than the loss of fats. It claims that when you eat certain food that is rich in vitamins and minerals such as orange, you will 25 calories.

Effective weight loss programs do not revolve around diets. If you want to lose and maintain weight effectively, it is still best to couple any kind of diets with exercise. Success requires change in lifestyle.

If you want to lose weight, you can do so without starving yourself. Whether you are trying to shed extra pounds or trying to maintain your weight, you can do without starving yourself.

1. Change the composition of your meal. Some foods are denser than others. You can eat a half plate of your regular meat and potato with gravy and still consume more calories than your body needs. Changing what you eat rather than cutting the portion is more effective. Soup can make you feel less hungry and depraved. Since it is mostly liquid, you are not going to take in so much food in your body. Change the way you prepare your food. Instead of frying, grill your meat and poultry. Other healthy choice is steaming and baking. Add in nuts, seeds and olive oil.
2. Do not skip breakfast. It is the most important meal of the day. Eat fiber rich breakfast and prevent snacking on junk food. Eating breakfast before you start your day also helps in boosting your metabolism so you burn fats faster.
3. Avoid skipping meals. Eat at least 5 times a day, breakfast, lunch, and dinner with healthy snacks in between. Snack on fruits and nuts and drink enough water. The brain needs about 20 minutes before it can recognize that the stomach is already full. So chew on your food and eat slowly. If you eat too fast, you will end up eating more food than you actually need or want. This can leave you feel bloated.
4. Increase the amount of energy you take on everyday. Walk, run or swim as much as possible. Take the stairs instead of the elevator and do cardio exercises at least 30 minutes everyday.
5. Get enough rest. Sleep for at least 8 hours everyday. Adequate sleep is good for weight loss and weight management.

These steps do not guarantee instant results but if practiced religiously, you will achieve your goals and live a healthier and more fulfilling job.