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The South Beach Diet: The Three Phases

The South Beach Diet is not a diet where you can no longer eat fats or no carbohydrates. The South Beach Diet is a way of life in which you learn which carbohydrates and products are good for you. If you have understood this lifestyle correctly, you will see rapid weight loss and notice that your health has improved.

The South Beach Diet

How does it work?

The South Beach Diet aims to eat as many unprocessed whole foods as possible. Pure and fresh food such as fresh juices, fruits and vegetables. The South Beach diet has 3 phases in which you have to stick to a fixed schedule for a number of weeks. Ultimately, the intention is to incorporate the knowledge you have gained during the 3 phases into your own way of life.

3 Phases

  • Phase 1
  • Phase 2
  • Phase 3


Phase 1

With the South Beach Diet, the first phase is the toughest period and lasts two weeks. This phase should make the blood sugar level stable again. This can be done by eating foods that are low in glycemic content. Consider: vegetables (fresh), fiber, minerals and vitamins. Protein-rich products can also be eaten. This includes: meat, fish and low-fat cheese. It is recommended to take large portions in this first phase to satisfy hunger. The idea is that you no longer feel hungry, so a snack such as a slice of sausage or cheese is recommended. It is also important to end the evening meal with a dessert. You will notice fairly quickly that your sweet cravings disappear and the weight loss begins. This is a sign that insulin resistance is disappearing.

What can you eat in the 1st phase? What should you not eat?
Fresh vegetables and freshly squeezed juices Fruit
Lean meat Sweets
Chicken and other poultry Sweets
Egg & Tofu Snacks
Sweetener (Natrena)
All spices (without sugar)


Phase 2

After the first 2 tough weeks, you can move on to the 2nd phase. In this 2nd phase it actually comes down to yourself. If you are observant and creative, this will be good because you will now gradually add more carbohydrate-rich products to your diet. Remember to choose products with a low glycemic value. You can think of fruit, brown rice and whole wheat bread. Start by adding 1 product per day and, if possible, with your evening meal. Now keep a close eye on how your body reacts to this. If you continue to lose weight then you are doing well and there is nothing wrong. But if you gain weight or barely lose weight, there are probably too many carbohydrates in the diet and the added products need to be removed. Below is an example of what a day can look like according to the South Beach Diet weekly planner.Breakfast

  • Half a liter of fresh (squeezed) juice
  • Decaffeinated tea or coffee.
  • 1 slice of toasted whole wheat bread with 30 g of sliced low-fat cheese.
  • 130 ml low-fat (sugar-free) yoghurt.


  • Salad
  • 1 apple
  • A small piece of cheese.


  • Oriental chicken parcels with vegetables
  • Oriental Cabbage Salad Dessert with Almond Ricotta Cream


Phase 3

When the target weight has been reached, the time comes to move on to the 3rd phase. This 3rd phase is meant to last a long time and some call it a way of life. A lifestyle where you can eat anything without forgetting the rules of the South Beach Diet. You can now easily recognize which products are good for you, and you can easily avoid those that are bad for you. Because you can actually eat anything you want, you don’t have a list of allowed and forbidden foods . It is only recommended if you gain weight again or want to lose weight again to step back to the 1st phase (temporarily).


  • Keep persevering even when things aren’t going well.
  • Have freshly squeezed juice in the morning instead of juice from the supermarket.
  • Eat fresh vegetables instead of canned vegetables.
  • Put snacks in a small container so that you don’t unknowingly eat more than intended.

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