Breakfast
• Veggie omelet made with two whole eggs (or egg substitute), tons of vegetables lightly sautéed in olive oil or canola spray, and low-fat cheese.

Morning Snack
• 1/2 cup cottage cheese with fruit

Lunch
• Salad with protein — chicken, turkey, tuna — without the mayo, and two tablespoons of dressing
• Half a whole-wheat pita or some whole-grain crackers

Dinner
• Shrimp stir-fry using canola oil

Snack
• 1/4 cup almonds

Pros and Cons:

The Pros
• In phase one, the rapid weight loss is a big motivator. After phase one, dieters are likely to feel more energetic because blood sugar has stabilized.
• Phases two and three are healthy approaches and will lead to losing belly fat, the kind which is more dangerous for your heart.
• Fills you up with fewer calories.

The Cons
• Phase one is challenging and the pace of weight loss is not sustainable in phases two and three, which could lead dieters to become discouraged.
• The book says portions don’t matter, but to really succeed, watch portions, even on the healthy stuff.
• The book is not customized. For example, a 5-foot-2-inch woman eats and loses weight differently than a 6-foot man.

Bottom Line
The sheer popularity of the South Beach Diet has forced Americans to realize the dangers of highly refined, processed and sugary carbohydrates. While you can lose weight quickly, you can also regain quickly unless you follow the diet’s basic principles. You will need to watch portions in phase two if you want to keep losing weight. This diet is good for your heart and will decrease your waist size. The diet could also lower your risk of diabetes. The diet may be tough for frequent travelers or anyone too busy to cook regularly. But if you can get there, phase three is a great template for a healthy long-term diet.