South Beach
A phased diet focusing on low-glycemic carbs and lean proteins. Less restrictive than Atkins, emphasizes 'good' carbs and 'good' fats.
Goal of the plan
Source best-for note: Weight loss, heart health, sustainable low-carb.
Who it is for
The source category is Low Carb, with difficulty marked Moderate.
Example meals and foods
The source macro split is 25% protein, 30% carbohydrate, and 45% fat.
Meal timing: 3 meals plus 2 snacks plus dessert.
- Lean meats
- Fish
- Eggs
- Low-fat dairy
- Vegetables
- Legumes
- Whole grains (later phases)
- Nuts
- Olive oil
- Avocados
Foods to limit or adapt
- Refined carbs
- Sugar
- White bread & rice
- Potatoes (phase 1)
- Fruit (phase 1)
- Fatty meats
- Full-fat dairy
Grocery guidance
Suggested additionBuild a simple list around the foods you already enjoy, then add one or two easy repeatable meals before trying to overhaul everything.
Hydration guidance
Suggested additionKeep water available through the day and adjust fluids around heat, sweat rate, long runs, and higher-fiber meals.
Flexibility and sustainability
Suggested additionPhase 1 can be challenging. More balanced than strict keto. Good transition for people new to low-carb.
Individual nutrition note
Suggested additionNutrition advice should be adapted to the individual. Consider medical history, medications, preferences, budget, culture, and support from a qualified clinician or dietitian when needed.
Related posts
Atkins
Alkaline Diet
Carnivore