Are you starting the South Beach Diet Plan Phase 1? This two-week weight loss plan is the first stage of a complete program to lose weight and live a healthy South Beach Diet lifestyle. For many dieters, it is the hardest part of the plan. Some dieters even quit before the two weeks are up.
So how do you survive Phase 1? South Beach dieters should gather essential information to make it through this critical phase.
With that in mind, I've researched information on the official South Beach Diet website,The South Beach Diet Supercharged (book version) and I've interviewed a South Beach Diet registered dietitian. I've combined their information with my own experience and expertise as a weight loss coach to compile these quick tips to help you through Phase 1 of the South Beach Diet.
How to Start The South Beach Diet Phase 1
Not every dieter should start the South Beach Diet with Phase 1. This phase is designed specifically for people with more than 10 pounds to lose or for people who have unmanageable cravings for sugar and refined starches like white bread, potato chips, pasta or soft drinks. Phase 1 of the South Beach Diet is also not meant to be a permanent eating plan for weight loss. It is simply a way to jump start your program for long-term weight loss and maintenance.
It's also important to remember that even though the South Beach Diet was developed by a medical doctor, Dr. Arthur Agatston is not your doctor. In general, it's a good idea to check with your own primary care provider to make sure the diet is right for you.
The South Beach Diet Phase 1 is also not designed to be used by pregnant mothers. Anyone who is pregnant or nursing should consult with their own doctor before adopting any eating plan.
Quick Tips to Survive South Beach Diet Phase 1
Are you ready to slim down? Phase 1 of the South Beach Diet is designed to be the "quick weight loss" phase of the program.
Follow these tips to lose weight successfully.
- Buy the book. I usually don't like to recommend that dieters buy products in order to lose weight. But The South Beach Diet Supercharged contains quite a bit of information about the diet that is not readily available on the free website. The diet is more than just a list of allowed foods. If you learn the reasoning and science behind the diet, you may be more motivated to stick to the plan.
- Be realistic about the challenge. You may read that Phase 1 of the South Beach Diet is not difficult because you don't have to be hungry while on the program. I would suggest that you take that statement with a grain of salt. Changing your habits is exceptionally difficult. If you go into this plan expecting it to be easy, the difficulty could come as a surprise and could cause you to quit. Instead, understand that learning to eat new foods is a (worthwhile) challenge. Even if you're not hungry, weaning yourself from the foods that you love is difficult. If you prepare yourself for the challenges ahead you'll be better equipped to deal with them as they arise.
- Create a vision board. When you start any new diet, I always recommend that dieters create a vision board and post it in a place where they will see it every day. This tip is especially critical for Phase 1 of the South Beach Diet. On your board, place printed lists of allowed foods and add healthy recipes from the website or the book that you plan to try. Then, add a two-week calendar to your board and check off each successful day on the diet. This vision board will remind you of how far you've come on the plan and can serve as a source of motivation on the days when you want to give up.
- Schedule your success. In some of the South Beach Diet materials, Phase 1 is pitched as the easier part of the plan. Dr. Agatston calls it “simple and to the point.” That may be true for some dieters, but not so for others. I’m a healthy eater and this diet would require some substantial work on my part to get my kitchen in order. So before you start Phase 1 of the South Beach Diet, schedule some time to prepare your kitchen and your work/life routine for this new commitment to your health. You'll also be more likely to reach diet success if you schedule your workouts and food preparation time every few days.
- Be proactive to banish fatigue. In The South Beach Diet Supercharged, Dr. Agatston acknowledges that some dieters may feel sluggish during Phase 1. He suggests that it may take a few days to adjust to the eating plan. I would also add that dieters should plan ahead to combat fatigue. First, don't start the diet at a time when your schedule is already overwhelmed. The additional challenge of a new diet might be overwhelming. Then once you've started Phase 1, use natural methods to boost your energy levels even before the fatigue hits. Stay hydrated, get plenty of rest and even be mindful of good posture at work.
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