The first phase of the South Beach diet is the most strict phase of the diet, but don’t worry! It only lasts 2 weeks and you will expand your plate and introduce more foods.
How does phase 1 Of South beach diet affect your body?
The first phase of the south beach diet is very low in carbohydrates but includes protein and good fat.
In reality, the first phase of this diet consists of preparing people for dieting, it can change your mind energy positively.
Phase 1 in short: Is to live two weeks strictly, then eat less strict but which has a very large area because we have already prepared for the worst, so our brain will directly like the diet from the second phase.
That’s to say, the first phase will get you used to be hungry, so once you start the second phase you won’t suffer, and you won’t have cravings.
Then this diet encourages the person to follow this diet until the end because the first phase does not last long but there is a phase that follows which has several food choices.
so the first phase is similar to the keto diet. It won’t longer use glucose as an energy source, but rather it will melt your fat to have energy. and thus a remarkable weight loss.
What can you feel during phase 1?
Nausea
The first phase is very strict and very low in carbs, which will sometimes cause ketosis. This state usually causes nausea, and sometimes in sensitive people vomiting (but this is very rare).
Dizziness
Especially for hyperphagic people who have before starting the south beach diet eaten too much and at any time. The sudden change in your diet will cause you to have a kind of fake hypoglycemia caused by your biological time.
So especially for people who are sugar eaters, their bodies are used to secreting insulin at that time to get the sugar into their bodies. But once that person enters phase 1 of the south beach diet, their body will still ask to eat sugar at that time, that’s what we call fake hypoglycemia.
So this state will cause a little bit of dizziness that will pass, but if it’s meal time I advise you to eat your meal.
How to avoid cravings during phase 1?
The first thing to do during these two weeks to avoid bad feelings and discomfort is to add to your three meals a day a snack at 10 am & at 4 pm.
And above all, drink a lot of water throughout the day.
What To Eat Exactly During Phase 1 of the south beach diet?
The south beach diet focuses much more on food quality than quantity. During phase 1, you must be careful to eliminate refined sugar and any type of food containing sugar such as starchy foods.
Allowed food
- Grass-fed beef: It’s the best lean meat.
- Salmon
- canned fish: choose those canned in water.
- Sardine
- pig’s meat
- Grass-fed eggs
- Grass-fed chicken: Avoid the thighs and the neck.
- Dairy: Plain yogurt, fresh cheese.
- Veggies
- Regular vinaigrette
Choose only non-starchy vegetables like Cucumber, broccoli, lettuce, celery, radish, fennel, bok choy, rhubarb, onions, endive, all mushrooms, peppers, spinach, fresh tomatoes, and zucchini.
What cheese to eat in phase 1 of the south beach diet?
- Cheddar
- Mozzarella
- Blue cheese
- cottage cheese
- Goat cheese
- Ricotta
- Farmer cheese
- Soy cheese.
- Swiss cheese
But the best is goat cheese or fresh cheese. These are also recommended by the Mediterranean diet.
What Fats To Eat in Phase 1?
- Almond butter
- peanut natural butter
- Cashew butter
Avoid animal fats ( Here I Am always talking about Phase1!)
Foods to avoid
- Sugar and sweet products including jam
- Starchy vegetables: Carrots, Potatoes, Beet, Corn , Turnips,Yam , Parsnip
- Fruits: All fruits
- Green peas
- Meat: Lamb
- Chicken legs and neck
- Pasta
- Dried vegetables: lentils, white and red beans
- Cereals
- Oatmeals
- Rice
- All types of bread
- Pastries
- Juices, sodas & alcohol
Foods To Be Consumed In Controlled Amounts!
- Lamb meat: only 2 servings per week, it looks like 110g per day.
- Honey baked ham
- Cheese: 1 oz or about ¼ cup
- Whole eggs: 4 eggs per week.
- Dairy: 2 servings per day.
- Nuts: ¼ cup
- Seeds : 3 Tbsps
- Butter: 2 tbsps per day.
- Nut butter: 1 serving /day.
- Oils: 1 tbsp
- Avocado: 1/2 fruit per day (the only fruit allowed)
Meal plan Of Phase 1 Of The South Beach Diet
Breakfast
- Cucumber salad
- Salmon
- Green beans
- Plain yogurt
Lunch
- Vegetable soup without cream
- escalope
- a dab of almond butter
- Hard-boiled egg
- 150g of baked or steamed green vegetables
- Swiss cheese
Dinner
- Raw vegetables
- whiting filet or boiled ham
- Baked zucchini
- 1 glass of skim milk.
If you are hungry at 10 am you can have a snack of hard-boiled egg with a cup of tea.
How Much Can a Person Lose During Phase 1?
There is a sudden change in an individual’s diet as they move into a very strict diet phase ( which is the first phase of the south beach diet). So the whole body will start to work abruptly and unnaturally.
So this sudden change will cause a significant weight loss in only 2 weeks. The person can lose up to 13lbs. That means 1 pound per day.
What exercise should I do in Phase 1?
No specific exercise, but brisk walking may be sufficient. If you are obese, I advise you not to do weight training or any other type of high-intensity sport so as not to replace your fat with muscle, otherwise, you will always remain overweight because of your muscle. You should do any kind of low-intensity sports activity: The best one is brisk walking.
What to drink during phase 1 Of the South Beach Diet?
You can drink infusions, tea, or light coffee.
With regard to coffee, you are allowed a maximum of 2 cups per day without sugar or sweetener.
Water remains the best drink during this period provided that you do not drink water during meals (30 minutes before and 2 hours after a meal).
Is Phase 1 of the south beach diet dangerous?
The first phase is very strict and leads to a very fast weight loss. This can cause frustration for some people, and rapid weight loss usually leads to a yo-yo effect.
This means that the next phase of the south beach diet will be difficult to apply because your body will start a revenge system ( like eating more than what you used to eat before).
Then some people risk having dietary deficiencies or deficiencies, so you should always check your health by biological checkups.
Fortunately, phase 1 is only a preparation phase and does not last very long, so there are fewer risks.
Bottom Line
Finally, we can not say that phase 1 has no cons, it remains difficult and very strict, but it gives good results and allows you to achieve your weight loss goals. But you mustn’t forget that this phase is only a preparation for the second phase where the South Beach diet starts to apply all its principles.
