Nutrition
South Beach
A phased diet focusing on low-glycemic carbs and lean proteins. Less restrictive than Atkins, emphasizes 'good' carbs and 'good' fats.
- Type
- Low Carb
- How hard to stick to
- Moderate
- Protein / carbs / fat
- 25 / 30 / 45%
The short version
People usually choose it for weight loss, heart health and sustainable low-carb.
Meals: 3 meals plus 2 snacks plus dessert.
What you eat
- Lean meats
- Fish
- Eggs
- Low-fat dairy
- Vegetables
- Legumes
- Whole grains (later phases)
- Nuts
- Olive oil
- Avocados
What you cut back on
- Refined carbs
- Sugar
- White bread & rice
- Potatoes (phase 1)
- Fruit (phase 1)
- Fatty meats
- Full-fat dairy
A day of eating
One day built from the South Beach recipes in the For The Reps app. It comes to about 1,242 calories and 118 g of protein, so scale portions up or down to suit you.
| Meal | Dish | Calories | Protein |
|---|---|---|---|
| Breakfast | Smoked Salmon and Avocado Egg Plate | 315 | 28 g |
| Lunch | Seared Ahi Tuna Poke Bowl | 413 | 43 g |
| Dinner | Turkey Meatballs with Zucchini Noodles | 350 | 43 g |
| Snack | Apple Slices with Almond Butter | 164 | 4 g |
Macros
Roughly 25% of calories from protein, 30% from carbs and 45% from fat.
On 2,000 calories a day that is about 125 g of protein, 150 g of carbs and 100 g of fat.
Before you start
Phase 1 can be challenging. More balanced than strict keto. Good transition for people new to low-carb.
If you have a medical condition, are pregnant, or take regular medication, check with your doctor or a registered dietitian before changing how you eat.
