South Beach
Three phases over four weeks: two weeks with no starch or fruit, then good carbohydrates back in controlled portions.
South Beach sorts food by how fast it raises blood sugar, rather than counting calories.
Phase 1 removes all starch and fruit for two weeks to break the craving for sweetness. Phase 2 lets the good carbohydrates back in, in portions you can sustain.
| Week | Phase | Starch per day | Fruit per day | Alcohol |
|---|---|---|---|---|
| 1–2 | Phase 1 | None | None | None |
| 3 | Phase 2, start | 1 portion | 1 portion | A glass of wine at the weekend |
| 4 | Phase 2 | 2 portions | 2 portions | Up to 1 glass daily |
One starch portion
Brown rice 2 dl cooked · quinoa 2 dl cooked (70 g dry) · gluten-free oats 40 g dry · sweet potato 1 medium · corn tortillas 3 small · gluten-free wholegrain bread 1 slice · buckwheat 2 dl cooked · lentil pasta 80 g dry.
Making it stick
- The two snacks are not optional. They are the mechanism of phase 1: they keep blood sugar level so you do not arrive at dinner hungry.
- Weigh yourself once a week. Same day, same time, in the morning. Water weight swings by kilos across a week.
- Drink more water than you think you need. When the starch goes, the body sheds fluid. 2–2.5 litres a day keeps the first week's headache down.
- Leftovers are part of the design. Nearly every lunch is the previous night's dinner, so always cook the full portion.
- If the weight stalls in week 4, take one starch portion back out and stay on 1 fruit portion.
This is a meal plan, not medical advice. Talk to your doctor before starting if you take medication for diabetes, blood pressure or blood thinning, or if you are pregnant. Phase 1 is very low in carbohydrate, and the first few days can bring headache, fatigue and muscle cramps.