In the first phase of the South Beach diet, which lasts two weeks, you eat normal-sized helpings of lean meats, such as chicken, turkey, fish, and shellfish. Vegetables are also allowed, as are nuts, cheese, and eggs. A salad with real olive oil dressing is fine. Coffee and tea are OK, and lots and lots of water is required.
The second phase is similar to the first phase, but you'll start to reintroduce some of the banned foods. You can start eating high-fiber carbohydrates, such as whole-grain breads, which raise your insulin levels in a much milder way that do simple, starchy carbs.
"We don't want prolonged, severe weight loss," says Agatston. "You stay on the second phase only until you reach your goal weight."
The Third phase is the maintenance phase: how you'll eat for the rest of your life. It's the most liberal stage. You can continue to eat snacks if you need them, but most people find that they are satisfied without them.
