South Beach Diet Food Portions

The South Beach diet consists of three phases. After two weeks on phase one, you will move to phase two. How long you remain on phase two depends on how long it takes you to reach your optimal weight. The third phase is a healthy maintenance plan intended to last the rest of your life. The South Beach diet primarily focuses on restricting refined carbohydrates. When you join the South Beach diet, you will have a list of approved foods and portions to choose from, as well as a list of foods to avoid.

Phase One

• Phase one of the South Beach diet is the strictest phase of the plan, regarding restrictions of certain food groups. The breakfast guidelines do not restrict quantity for protein sources, however it does restrict the type of protein you may eat. For breakfast, you may eat Canadian bacon, turkey bacon, fat-free half & half, fat-free or 1-2% cottage cheese and yogurt. However, the yogurt must be sugar-free, plain, fat-free or low-fat. Phase one breakfasts do not allow fruits or starches, however you must eat a minimum of ½ cup of vegetables. You may also have 1 tsp. of fat, such as mayo or oil. Phase one does not allow the consumption of any milk.

  Phase one lunches are similar to breakfasts. You may have unlimited protein from the approved list (such as extra-lean beef, skinless poultry and seafood). You must have a minimum of two cups of vegetables from the approved list (such as asparagus, green beans, cauliflower or spinach). No fruits or starches are allowed. You may have 1 tbsp. of fat (oil or mayo). Phase one dinners are the same as phase one lunches. During phase one, you must also have two snacks, such as one serving of nuts or unlimited vegetables.

Phase Two

• Phase two breakfasts are the same as Phase one in regards to protein and vegetables. However, you may also have one fruit serving (for the whole day). This fruit choice may be slowly increased to three fruit servings per day, as you meet your weight loss goals. You may also have 1 tsp. of fat with breakfast (oil or mayo). Your milk allowance for the entire day is 1 to 1½ cups (or you can substitute lightly flavored, low-fat or fat-free yogurt).

  Your phase two lunches and dinners are unlimited in protein quantity, so long as you choose from the approved foods list. You must also have a minimum of two cups of vegetables with both lunch and dinner. You may have 1 tbsp. of fat with both of these meals. One starch serving is allowed per day in phase two, however you may slowly increase this to two or three servings. Snacks in phase two are optional; you may eat vegetables, nuts, other proteins or eat your fruit serving.

Phase Three

• Phase three occurs when you have reached your ideal weight. This is the life-long maintenance phase. If at any time you notice that you are gaining weight again, you can go back to phase one. In phase three, you can choose from many healthy food options. You are encouraged to eat sensible portion sizes that will maintain your healthy weight, however you have more freedom in choosing them.