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- “Atherosclerosis”; Effects of Long-Term Negative Energy Balance with Exercise on Plasma Lipid and Lipoprotein Levels in Identical Twins; January 2004
- “Atherosclerosis”; Effects of Long-Term Negative Energy Balance with Exercise on Plasma Lipid and Lipoprotein Levels in Identical Twins; January 2004
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I Can't Lose Weight on South Beach Phase 1
The South Beach Diet is a weight-loss program that is centered around controlling your intake of "bad" carbohydrates, or foods that cause a spike in blood sugar 1. These foods are also high-GI foods, where GI stands for "glycemic index." However, some people do have trouble losing weight or seeing improvement during Phase 1 of the South Beach Diet 1.
Healthy Weight Loss
Stage one of the South Beach Diet lasts for two weeks 1. Healthy weight loss occurs at the rate of 1 to 2 lbs. per week. Thus, you should lose only 2 to 4 lbs. during the entirety of Phase 1. If, however, you are gaining weight or still feel as though you are overindulging in food, you may need to re-evaluate your dietary habits.
- Stage one of the South Beach Diet lasts for two weeks 1.
Recommended Foods
Why Am I Not Losing Weight on South Beach?
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During Phase 1, you are supposed to eat low-GI, high protein foods such as:
- lean meats
- soy
- beans
- nuts
- dairy
- eggs
Lots of vegetables are also recommended during this two-week phase. Healthy fats, such as those found in extra virgin olive oil, are a plus. According to the South Beach Diet website, Phase 1 is designed to eliminate your cravings and stabilize the amount of sugar in your blood 1.
Pitfalls
However, the fact that you are supposed to eat nutritious foods does not mean you can eat an unlimited amount. Any food can interrupt weight loss if it is eaten to excess. Nuts, for example, are healthy but calorie-dense: Just 24 almonds contain 180 calories and 14 g fat. It is still important to read labels before eating Phase 1 foods to ensure that you are not mistakenly eating too many calories.
- However, the fact that you are supposed to eat nutritious foods does not mean you can eat an unlimited amount.
Exercise
How Many Calories Do You Eat Per Day on South Beach Diet Phase I?
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Any weight-loss program should be accompanied by exercise. Exercise burns calories and boosts your metabolism, which means that you will burn more calories at all times of the day. In addition, exercise can help ensure that you are burning more calories than you are consuming. This concept is called "negative energy balance," according to the National Institutes of Health, and it causes your body to metabolize stored fat for energy. This is a desired effect that will cause you to lose weight.
- Any weight-loss program should be accompanied by exercise.
- Exercise burns calories and boosts your metabolism, which means that you will burn more calories at all times of the day.
Journaling
If you are already mindful of the above tips but still struggling with weight loss, try keeping a food journal for a week. Write down everything you eat, and evaluate your habits at the end of the day. Are you snacking mindlessly on dense foods like nuts? Have you been miscalculating portion sizes? Do you overeat after exercise and negate the positive efforts of your workout? After a week of this behavior, you should be able to modify your behavior and begin the steps to healthy weight loss.
- If you are already mindful of the above tips but still struggling with weight loss, try keeping a food journal for a week.
Related Articles
References
- South Beach Diet: Getting Started
- Rutgers University: Healthy Weight Loss Guidelines (PDF)
- “Atherosclerosis”; Effects of Long-Term Negative Energy Balance with Exercise on Plasma Lipid and Lipoprotein Levels in Identical Twins; January 2004
- Foster, G.; Wyatt, H.; Hill, J. et al. Weight and metabolic outcomes after 2 years on a low-carbohydrate versus low-fat diet: a randomized trial. Ann Intern Med. 2010;153(3):147-57. DOI: 10.7326/0003-4819-153-3-201008030-00005.
- SBD Enterprises LLD. (2016) South Beach Diet: The Handbook. Washington, Pennsylvania: SBD Enterprises LLC.
Writer Bio
Claire Jameson began writing in 2007 and received her first breakthrough when she had a narrative published in "Oxygen for the Swimmer." Her articles have been featured on eHow, where she specializes in topics concerned with health and science. Jameson holds Bachelors of Science in mathematics and biology from the University of Pittsburgh and is currently pursuing a nutritionist certification.