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south beach diet phase 3

South Beach Diet: Here’s How Phase 3 Works

south beach diet logo

The South Beach Diet is a popular weight loss program consisting of three phases. If you are reading this you may have already completed the first two phases of the South Beach Diet. If so, congratulations! If not, here’s a quick review:

  • Phase 1: The goal of the first phase is to reboot your body and prepare for fast weight loss by switching your body’s energy source from carbs to body fat.
  • Phase 2: Is steady weight loss until you reach your goal weight

In Phase 3, you will learn to maintain that healthy weight while feeling full with fewer cravings.


*Related: New 40% off coupon for South Beach Diet!

Phase 3: How It Works

Phase 3 is all about weening you into a a lifestyle in which you make your own healthy eating and lifestyle choices, eat almost any foods in moderation, and don’t depend on the South Beach Diet prepared meals as much. At this point they hope that healthy choices are now a habit and already fit into your daily routine.

Just like the previous phase, you’ll continue to eat 6 times a day (3 meals and 3 snacks) to regulate blood sugar, and increase your metabolism and energy levels. You’ll also have the option of continuing with South Beach Diet prepared meals or building and “perfectly portioning” your own with their containers. (more on that in a second) 

Every day in Phase 3 you will:

  • Eat 6 servings of non-starchy vegetables 
  • Drink at least 64 ounces of water
  • Get 60 minutes of activity (that’s up from 30 minutes in the previous phase)

You’ll also continue to track your food and water consumption, weight, and daily activity in the South Beach Diet Tracker App. We also recommend bookmarking their blog, The Palm, for tips and healthy recipes to keep you inspired and on track.

Phase 3: Here’s What You Get

Did we mention that portions are a problem in America? It’s not just what we eat that’s making us overweight but how much, as we’ve grown accustomed to portions that are way too big.

That’s why Phase 3 of the South Beach Diet continues to emphasize portion control by incorporating their “portion-perfect” container set into the program.

The containers encourage easy preparation of fresh and healthy DIY meals without the fear of eating too much. You’ll perfectly portion your own meals in addition to the prepared meals that you choose to receive monthly.

It’s quite possible to do this third phase of the program without continuing to pay for their prepare meals. In fact many people are able to quit and avoid that monthly cost altogether while staying on the principles of the program and maintaining their weight.

Have You Joined Yet?

If you’re researching Phase 3, you’re probably already on the South Beach Diet, so congrats! If you haven’t joined yet, you can check out our review of the program. Plus, we’d be happy to pass on our exclusive promotions so that you can get the best price at signup.

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View this offer, or see all coupons here

South Beach Diet is also very similar to Nutrisystem which costs a little bit less, but is built on the same principles. You can compare the two diets here.

Bonus: Meaning of the Number 3

Now, I’m going to go on a tangent, but I hope you appreciate what I’m saying!

In history and the Bible, (angel number 3) the number three itself is significant. Three encourages you to be sociable and to communicate more with your friends and family. The number 3 asks you to grow emotionally and to live your life with joy and keep a positive attitude towards life.

That seems appropriate when it comes to diets, as well. Usually the third phase of a diet also symbolizes this part of a journey that also requires a new, healthier perspective on life along with the continued support of others.

Anyway, thanks for reading, and good luck! 

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phase 2 south beach diet

South Beach Diet Phase 2: Here’s How It Works!

south beach diet logo

How does Phase 2 of the South Beach Diet work? You probably know that in phase 1 you rebooted your body for fast weight loss and changed your preferred fuel from carbs to body fat. But do you know what happens in the next phase?

Here’s exactly how phase 2 of South Beach works:

South Beach Diet: How Phase 2 Works:

Ok, Phase 1 is complete, now in Phase two you’ll achieve steady weight loss results and remain on this phase until you’ve reached your weight loss goal.

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OK, ready to learn more about phase two? Your diet is key to a faster metabolism and weight loss, so here’s what you’ll eat:

Phase 2: What Will You Eat?

In phase 2 you’ll continue to enjoy the South Beach Diet’s pre-portioned, prepared meals. You’ll also incorporate your own healthy homemade meals, aka “DIY,” and snacks with lean proteins, non-starchy vegetables, and healthy fats. You’ll also add good carbs to your menu like beans and legumes, whole grains, plus fruits and starchy vegetables. (Like potatoes and carrots)

About DIY Meals:

south beach phase 2 DIY meals

What’s a DIY meal? Glad you asked, because it’s an important part of Phase 2. A DIY meal is a healthy meal that you prepare yourself with lean protein, good carbs, healthy fats, and vegetables.

In your Phase 2 Quick Start Guide & Daily Planner there are instructions and recipes for DIY meals. Ok, got it? 

Phase two is a bit different for women and men, so here’s how week 1 works for each.

Week 1: Women

Women will eat 6 times per day including:

  1. A South Beach breakfast plus a lean protein or a DIY meal
  2. A morning snack with lean protein
  3. South Beach lunch (or DIY meal)
  4. An afternoon snack with healthy fats
  5. A South Beach dinner or DIY meal
  6. An evening snack with lean protein

Week 1: Men

  1. A South Beach breakfast plus lean protein or a DIY meal
  2. A morning snack with lean protein and healthy fats
  3. A South Beach lunch plus lean protein or a DIY meal
  4. An afternoon snack with healthy fats
  5. A South Beach dinner plus lean protein or a DIY meal
  6. An evening snack with lean protein

So, that’s how week one of Phase 2 works. Now, let’s talk about what happens next, because after week 1 your Phase 2 menu will change a bit.

After Week 1

After week 1, check your Phase 2 Quick-Start Guide & Daily Planner for simple instructions and examples of what your day and menu will look like.

From now on, every day you’ll:

  • Eat 5+ servings of non-starchy vegetables
  • Drink at least 64 ounces of water
  • Get at least 30 minutes of activity like walking, swimming, or riding your bike

Through Phase 2, you’ll stay on track by logging your food and water consumption, weight, and activity in the South Beach Diet tracker app on your phone. You can also visit their blog, The Palm, for fresh tips, workouts, and healthy recipes to keep you on track.

The goal here is not just to reach and maintain your goal weight, but to live a healthier lifestyle with more energy and joy. After phase 2, you’ll graduate on to the even more flexible, phase 3.

Have You Started the South Beach Diet Yet?

If you’re already looking into Phase 2, you probably are already on the South Beach Diet. If not, we can pass along the exclusive discount below which can save you up to 40% on the cost.

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Want to do more research? The South Beach Diet isn’t for everyone. In fact, a number of people end up choosing the similar diet, Nutrisystem, because it’s a little bit less expensive and fits their lifestyle better. We encourage you to compare the two diets, and see if one looks better for your lifestyle than the other.

If you decide on Nutrisystem, we have an exclusive coupon for 40% off plus $30 off here.

Which ever diet you decide to go with, good luck and the best of health!

nutrisystem alcohol

Nutrisystem & Alcohol: How Much Wine, Beer, & Liquor Can You Drink?

nutrisystem logo

Can you drink alcohol while on Nutrisystem? There are a number of reasons why alcohol can be the enemy of diets like Nutrisystem, but they have recently softened their stance to allow an occasional glass of wine, beer, liquor, or cocktail. (Liquor? I don’t even know her!) 

If you are on Nutrisystem, or thinking about joining, here’s what you need to know about Nutrisystem & alcohol.

First, Why Alcohol is Bad for Nutrisystem (Or any Diet)

There are a few reasons why drinking alcohol is counterproductive to weight loss. First, know that when you drink alcohol, your body hits the “pause” button on all the good things that it was doing and turns its attention to getting rid of the alcohol.

That means that when you drink alcohol, your body takes the energy that it was using to burn fat and uses it to burn off the booze instead. That’s obviously going to affect your body’s ability to lose weight, and whether Nutrisystem will work.

Alcohol has been shown to specifically affect your body’s ability to burn fat around your hips and belly. This is most evident in what people call a beer belly or “muffin top.”  Ironically, drinking too much beer may be preventing you from seeing your own “six-pack!”

Nutrisystem: “Skip All Alcohol the First Week”

Nutrisystem starts with Fresh Start, a fast-weight loss phase with the goal of losing 13 pounds in the first month. This initial more restrictive week is intended to regulate your blood sugar levels and metabolism to prime your body for an extended period of weight loss. Basically it’s a cleansing time for your body, which has to be broken of bad eating habits and cravings.

During this week Nutrisystem asks that you refrain from alcohol including wine and beer that may throw a wrench into the goals of this transitional phase.

*Related: 40% Off + Extra $30 Off Nutrisystem (New customers only) 

Nutrisystem: “Limit Alcohol to 2 Drinks Per Week”

wine serving funny

Nutrisystem used to discourage drinking alcohol altogether, but they realize that it isn’t realistic to eliminate all alcohol, especially at events or social gatherings. For this reason Nutrisystem Fresh Start now says you can have 2 alcoholic drinks per week, preferably on different days. They also ask that you make good choices when ordering beer, wine, or cocktails. Here are some tips for drinking alcohol on Nutrisystem:

Skip Sweet Alcoholic Drinks

By nature sweet alcoholic drinks are a double-whammy for diets like Nutrisystem and the South Beach Diet  as they are high in bad carbs and sugar. These sugary drinks can quickly wreak havoc on your blood sugar levels by raising them quickly before they come crashing back down. Regulating blood sugar is central to Nutrisystem and even more important if you have Type 2 Diabetes, or are on Nutrisystem D.

*Related: Worst Alcoholic Drinks for a Diet

If you are choosing a bar drink, skip anything that is sweet. This includes sweet or dessert wines like Riesling, Moscato, fruit-flavored, wine coolers, and Port wine. Oh, and don’t even think about ordering a Long Island Iced Tea, anything blue, or drinks served in a fishbowl like a giant Margarita or daiquiri. Those tropical drinks they sell at pool bars are the enemy of any diet. (Plus, you might wake up with a new tattoo, laying next to someone named “Delroy.”)

Also, sugar can slow down your body’s ability to absorb and eliminate alcohol which why drinking sugary alcoholic drinks can lead to a headache or hangover.

Tip: Replace the “tonic” in a mixed drink like a vodka tonic with seltzer and a lime. Surprisingly, tonic has a ton of sugar (32 grams!), carbs, and calories. That’s almost as much sugar as a soda, while seltzer has almost none.

Mind the Drink Serving Size

They say that everything is big in Texas, but that’s usually true for al of America. We like big things, and expect big portions when we go to restaurants and bars.

In fact, did you know that 25 years ago an average bagel was 140 calories, but today your average bagel is twice as big and 350 calories? Same goes for sodas, pizza, and just about everything else!

Our ever-increasing portion sizes are one of the reasons why we have an obesity epidemic in America and have to spend billions of dollars on diets like Nutrisystem in the first place!

This portion-size problem is evident at the bar as our wine, beer, vodka, and cocktail portions are often too big.

Nutrisystem & Wine:

drink wine empty stomach

Can you drink wine on Nutrisystem? Yes, but only a maximum of 2 glasses per week, preferably on different days.

Wine is a favorite drink choice for women and men on Nutrisystem, and it’s a relatively good one. However, there are a few things to consider.

If do you drink wine, choose dry wine instead of sweet wine. Also check the alcohol level or “ABV” (alcohol by volume) on the label. Choose wine with an ABV under 12% because less alcohol equals fewer calories.

Also, pay attention to the serving size, as it’s an important variable. A glass of wine should be 4 oz., but most restaurants and bars now pour closer to a 5 oz serving; that’s 25% more than recommended, and part of the “portion problem” in our country.

If you’re drinking at home, familiarize yourself with what a 4 oz. pour of wine looks like. You should get 6 glasses of wine out of a standard 750 ml bottle of wine. If you’re pouring yourself a glass of wine, you can measure it out as 1/2 cup (4 oz.) before putting it into your favorite wine glass.

*Related: Carbs and calories in red & white wine

Tip: To cut down on alcohol and calories, turn your glass of wine into a wine spritzer. Just mix 3 oz. cold white wine with 1 oz. of cold club soda and garnish with a lime wedge. That’s 25% fewer carbs and calories than a glass of white wine!

Nutrisystem & Beer:

beer serving size
All glasses of beer are not equal

Can you drink beer on Nutrisystem? Yes, but only two 12oz. glasses or cans per week, preferably on different days.

I find that in the Summer nothing tastes as good as an ice cold beer on a hot day. So, if non-alcoholi beer doesn’t cut it for you, here are a couple of things to consider if you are on Nutrisystem.

First, light beer is a better choice. It has about 30% fewer calories and half the carbs of regular beer.  Also, stay away from fruity, sweet, dark, or heavy beers.

Second, a glass of beer should be 12 ounces. Most bars and restaurants now serve pints (16 oz.) which is 33% more beer, carbs, and calories!

Note that generally wine is more diet-friendly than beer as wine has about 35% fewer calories and carbs than beer.

Tip: On a hot day, why not drop an ice cube into your beer? Not only will it keep your beer cold, but when it melts the extra 1 oz. of water will make your regular beer “lighter” and give you a couple of extra sips.

*Related: Weight Watchers Points in Wine?

When You Drink Alcohol, Eat (Healthy) Food

healthy veggies snacks

We naturally eat more when we drink alcohol, because alcohol makes us hungry. The worst part is that we usually make bad choices of what to eat, especially from a bar or Happy Hour menu. For this reason, Nutrisystem asks that you eat a healthy snack or meal with your drink.

Food that’s high in protein and/or fiber will help make you feel more full and curb unhealthy cravings for carbs like pizza, chicken wings, and nachos. If you’re at home, consider having one of your Nutrisystem meals with your alcoholic drink.

Tip: Don’t drink alcohol on an empty stomach! That will only increase your carb cravings and increase the alcohol’s affect on your blood sugar levels.

*Related: Is there a Nutrisystem free trial?

When You Drink Alcohol, Drink Water!

You already know that diets like Nutrisystem and their other program, the South Beach Diet, stress the importance of drinking enough water daily. It helps keep your body’s systems running smoothly, increases your metabolism, and encourages healthy weight loss.

For this reason it’s a good idea to drink a glass of water before and/or after each alcoholic beverage. If you’re at a bar, they should be happy to give you a glass of water with (or after) your beer, wine, or cocktail.

Tip: If you’re out at a bar or restaurant consider ordering a seltzer with a lemon or lime wedge. This is great in social situations if you think drinking a glass of water will make you look like a square. To everyone else at the bar it looks like an alcoholic drink, so there’s no reason why you can’t feel like you’re part of the group, even if you’re not drinking alcohol.

*New: Winc Wine: $26 off Coupon

Nutrisystem & Alcohol: In Summary…

funny alcohol diet

Although alcohol is not off-limits on Nutrisystem, you do have to be smart. Alcohol has 7 calories per gram, which means it’s very calorie-dense (the only thing more calorie-dense is actual fat!) and by nature not diet-friendly. Consider that a mere 1.5 oz shot of vodka has 100 calories, and when added to mixers, the carbs and calories can really add up.

The whole point of Nutrisystem and the South Beach Diet is to structure what you eat to curb cravings, control your blood sugar levels, and speed up your metabolism for weight loss. Nutrisystem is an investment not only of money, but your time and energy as well. Drinking too much alcohol can cancel out all those good things you’re doing for your mind and body, so just be smart about what you drink!

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Have you tried Nutrisystem diet? Write a review and let us know if it worked!

medifast or the south beach diet

Medifast vs. South Beach Diet: Which Is Better?

South Beach Diet or Medifast; Which is better? The South Beach Diet and Medifast are two big names in meal-delivery diets, but which one is best? Actually, no single diet is best for every individual, so the better question mighty be “which diet is best for you?”

Let’s take a look at both of these weight loss programs, comparing expert ratings, customer reviews, and cost to determine which heavyweights (or lightweights?) is better for your unique personality and lifestyle.

Comparison: Expert Ratings

medifast ratingrating south beach diet

Each year U.S. News asks a panel of health and diet experts to rate and review a list of top diets in important categories. While Medifast and the South Beach Diet received similar scores, their strengths and weaknesses varied.

  • South Beach Diet: In their assessment, experts ranked the South Beach diet highly for being healthy and relatively convenient. However, the diet received a relatively low score for long-term weight loss
  • Medifast is known as a fast weight loss diet, and it does predictably well in that category. however, it seems that some users tire or stray from the diet, as it gets a low score for long-term weight loss and for not being easy to follow

Ok, now we know a little bit about what the experts think. Let’s see what customers have to say.

Customer Reviews: South Beach Diet vs. Medifast

In comparing these two diets, we have the benefit of looking at hundreds of honest customer reviews online. For Medifast, we found that ConsumerAffairs.com was the best resource for reviews, while for South Beach, it was the user review section of their site:

medifast customer ratingssouth beach diet customer ratings

As you can see, while both diets received more positive ratings than negative, there’s a wide range of ratings. Based on the ratings from user reviews, it looks like South Beach Diet edges out Medifast for customer satisfaction in this round.

How Medifast Works:

medifast logoThe Medifast diet (reviews) was created by a doctor in 1980 to help his patients lose weight. These patients were often obese and/or suffering from Type 2 Diabetes, and other conventional diets had failed them.

The idea of Medifast is to cut calories considerably, typically to only 1000 or fewer calories per day. Medifast also cuts carbs just enough that it trains your body to turn to it’s alternative source of fuel, fat.

It achieves this control over your diet by providing 4 Medifast-prepared meals, (a lot of shakes, bars, and add-water meals) per day plus one lean meat and vegetable meal that you provide called a “lean & green” meal.

There are two Medifast plan options:

  1. Go! offers faster weight loss, and is often preferred by busy people
  2. Flex adds more “real” food and flexibility

Learn more about the two Medifast plans, and compare them here.

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*Get 30% Off the Medifast GO or FLEX Plan! Or, view all coupons here

How the South Beach Diet Works:

south beach diet logoIn 2003 Dr. Arthur Agatston published a hugely successful book called, The South Beach Diet. How successful? To date over 11 million people have tried the diet, and more recently the book was adapted into a meal-delivery diet based on the principles of the book. (and promoted by realty-tv celebrity Jesse James Decker) 

Unlike some diets, the South Beach Diet (reviews) doesn’t label all carbs as “bad,” knowing that the ones you get from sources like fruits and veggies are very good for you. That’s why the South Beach Diet menu is low in bad carbs, but high in protein and good carbs, which help regulate your blood sugar levels.

The South Beach Diet has 3 phases, starting with the crucial “Phase 1,” which is restrictive,  breaking you of bad eating habits and preparing your body for sustainable long-term weight loss in phase 2.

The second phase introduces more menu options, including 3 smaller meals and 3 snacks per day. You can also add in one breakfast, lunch, and dinner of your own making during this phase… learn more.

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South Beach vs. Medifast: “Weight Loss” Ratings Compared

Both of these diets rate well for short term weight loss, with Medifast edging out South Beach. However, because both of these diets involve a lifestyle change to a more restricted diet, they both score much lower for long-term weight loss.

This is probably due to the fact that both diets tell you what to eat and when. Even though their meals are healthy, they fall short of being home-cooking or restaurant-quality food. While initial enthusiasm results in quick weight loss over the first couple of months, it seems that people are more likely to cheat on their diet or tire of mostly prepared meals.

Convenience / Easy to Follow?

Meal delivery diets like South Beach and Medifast deliver food to your door every month. Because their pre-made, pre-portioned meals replace most of your current meals, it can save you hours in meal planning and preparation.

However, neither of these diets scored highly for “easy to follow.” In fact, Medifast is rated especially low in this category, but why? It seems that there is a distinction between being “convenient” and easy to follow.

These two diets are not considered to be exceptionally easy to follow because adapting to their regimen of packaged foods requires a lifestyle change that some people aren’t comfortable making. Situations like dinners out with friends can become challenging for any diet, especially ones that are somewhat restrictive like South Beach Diet and Medifast.

If either of these diets is going to work for you, weight loss results have to “outweigh” the menu freedom that you’re probably accustomed to. Like most diets, these two require making some sacrifices to be successful. For being, “easy to follow,South Beach Diet wins the round over Medifast.

Medifast or South Beach Diet? Cost Comparison

The foundation of both of these diets is the monthly delivery of prepared food to your home. That means that the meals they provide will replace most of the meals you are currently planning and preparing.

This means you’ll pay a lot more for these diets than a DIY alternative, but the positive news is that your monthly grocery and restaurant bill should be significantly less.

  • South Beach Diet: The average cost of the South Beach diet is about $12 per day plus some supplemental food (Save w/ coupon)
  • Medifast: The average cost of Medifast is about $14 per day plus fruits, veggies, and 1 “lean & green” meal per day (Save w/ coupon

So , it looks like the daily and monthly cost of Medifast is slightly more than the cost of the South Beach Diet.

So, Medifast or South Beach Diet?

boxers versusAll diets have strengths and weaknesses. For meal delivery diets, long term weight loss is often an issue, as many people end up tiring of scheduled meals and a restricted menu. Menu freedom is the strength of a DIY diet like Weight Watchers, but WW’s lack of structure doesn’t work for everyone.

In fact, most people who begin meal-delivery diets have already tried the do-it-yourself diets, and are willing to make compromises on food and freedom to achieve their weight loss goals.

So, which diet is better? Medifast scores higher for people who may be obese or suffer from Type 2 diabetes, but overall the South Beach Diet slightly edges out Medifast on the scorecards.

Alternatives to Medifast or South Beach Diet?

Not sold completely on either of these diets? If you want to stick to meal delivery, you can consider Nutrisystem, which is very similar to the South Beach Diet, but slightly cheaper, and rated higher.

*Related: Nutrisystem or South Beach Diet: Which Is Better?

For more of a DIY approach, consider Weight Watchers, the #1 rated weight loss diet that counts points, not calories.

Have you tried both Medifast and the South Beach Diet? Please weigh-in with your own review below:Facebooktwittergoogle_plusredditpinterest

nutrisystem vs south beach diet

Nutrisystem vs. South Beach Diet – Which Is Better?

Compare Nutrisystem to the South Beach Diet: If you’re thinking of signing up for a meal-delivery diet then you no doubt are considering the two heavyweights in that space: Nutrisystem and the South Beach Diet. They are actually very similar diets, but which one is best for you?

Let’s take a closer look at both diets to learn how they work and what makes them different, but first, lets compare how the experts rate these two diets:

Ratings: Nutrisystem vs. South Beach Diet

rating nutrisystem

U.S. news asked a panel of experts to rate these two diets, and Nutrisystem edged out the South Beach Diet head to head. Of course, no single diet is best for everyone, so here’s more about each of these two diets:

South Beach Diet Overview:

south beach diet foods

Named for the famous, hip beach in Miami, this meal-delivery diet was born from the famous book, “The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss,” by a cardiologist named Dr. Agatston. Well, the title of that book is a mouthful, but how does the meal-delivery version work?

The South Beach Diet plan promises to “burn fat and transform your metabolism with a high protein, low-carb diet that will boost your energy” with smaller, more frequent meals. You’ll have 3 plan levels to choose from: Silver, Gold, and Platinum, and you’ll pay more for increased food variety.

The meal  delivery program claims to be a safe and healthy plan for fast weight loss and consists of three phases:

  • Phase 1: The 7-Day Reboot – This is the foundation of the program and in Phase you’ll reset your body for fast weight loss. By reducing carbs and empty calories you’ll eliminate cravings and transform your metabolism. Just like boot camp, this is the “hardest” phase, but only lasts a week
  • Phase 2: Steady Weight Loss – Good, you’ve made it through the first week, and now your body is burning fat instead of carbs. That means you’ll get more food variety in the form of whole grains, fruits, and vegetables. You’ll also have the flexibility of one DIY breakfast, lunch, and dinner every week. Weight loss is more effective with exercise, so you’ll be encouraged to be active with their simple fitness tips
  • Phase 3: Maintenance Phase – Congratulations, you’ve reached you’re goal weight! You’ve also transformed your metabolism and improved your eating habits. Now you can enjoy all foods in moderation and keep eating foods that are high in lean protein and low in bad carbs to maintain your thinner self

With the South Beach Diet you’ll enjoy 5-6 smaller meals and snacks throughout the day (every 2-3 hours) mostly consisting of their prepared meals, bars, shakes, and snacks. This helps to regulate your blood sugar and boost your energy.

Want to know more? We explain more about how the diet works in our review.

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Click to view promotion, or view all coupons here!

“This was a very tough decision for me, but… I will be taking my talents to South Beach” – Lebron James, ‘The Decision’

Should you also take your talents to South Beach, or go with Nutrisystem instead? Let’s look at how Nutrisystem works.

Nutrisystem Overview:

sample vegetarian menu nutrisystem

nutrisystem logoWeight Watchers may have stolen the title of “best weight loss diet,” but if you aren’t into a DIY approach, you should know that Nutrisystem is the most popular meal-delivery diet. Here’s how it works:

Nutrisystem combines three elements for effective weight loss:

  1. Portion Control: There’s no counting calories or points, as all meals and snacks are “perfectly portioned” and you’ll be told what to eat and when
  2. Balanced Nutrition: There’s years of science behind their food and it gives you the right mix of nutrients to keep you feeling full and energized
  3. Frequent Meals: Eating 6 meals a day regulates your blood sugar levels and speeds up your metabolism. There’s no 2pm crash when you eating right!

Like the South Beach Diet, Nutrisystem also has three plan levels: BASIC, CORE, and Uniquely Yours, and the main difference is that you’ll pay extra for plans with more menu variety.

Every plan starts with a fast weight loss phase called, Fresh Start which includes bars and shakes to really help you hit the ground running and end your unhealthy eating habits fast.

Want to know more about Nutrisystem? Check out our review here.

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Nutrisystem and South Beach Diet: Similarities

Both of these meal-delivery diets start with a week of fast weight loss meant to end bad eating habits, turn off the switch for carb-cravings, and prepare your body for weight loss. South Beach calls this initial 7 day period, “Phase 1: 7-Day Body Reboot” and Nutrisystem calls, FreshStart.”

With both diets you’ll be eating 5-6 smaller meals and snacks a day that are high in protein and fiber but low in bad carbs that you will supplement with fruits and vegetables from the grocery store. This more frequent eating helps to regulate blood sugar levels and boost your metabolism and energy levels.

With both diets you’re allowed several “flex meals” each week consisting of a breakfast, lunch, and dinner of your own cooking or eating out. This helps breakup the monotony of being told exactly what to eat every day and allows you a little bit of freedom. “Flex meals” are also good training for better eating habits that you should keep for life.

With Nutrisystem and South Beach Diet there is no counting calories or points. You’ll get meals in the mail once a month and a menu that tells you what to eat and when which you can track with their online tools or app.

Both diets provide customized plans for both women and men, with the men’s plans costing more to account for the extra food that is provided.

The structured nature of these diets makes them popular with busy people who prioritize convenience over menu freedom. They are both good for regulating blood sugar and losing weight in a predictable and sustainable way if you follow the program.

Nutrisystem and South Beach Diet: Differences

versus diets boxersThese diets are very similar, however there are some differences. Here are the main differences:

There are some differences in the nutritional foundation of two diets, and although both are high in protein, South Beach is lower in carbs.

This lower-carb content is evident in the menu choices for each diet. While the snacks are pretty similar, when it comes to actual meals you can see the difference between the two diets.

  • Nutrisystem Menu: Because it allows for more carbs, so you’ll see menu items like waffles, pasta, and pizza – Learn more & view menu
  • South Beach menu: Because it’s a low-carb diet breakfasts are heavy on egg dishes, and their lunches and dinners have more lean protein and vegetable dishes – Learn more & view menu

Also, the South Beach Diet is a phased approach, with specific goals and differences between each of the 3 phases. Also, after you achieve your goal weight in Phase 2 of South Beach, you might be more likely to quit the meal-delivery and make your own good food choices. This gives the South Beach Diet more of a defined “end” than Nutrisystem.

Nutrisystem offers specific plans for diabetics and vegetarians while South Beach Diet does not.

Cost Comparison

diet costBoth of these diets cost about $10-12 per day. provide most of your daily meals, so they shouldn’t cost much more than you are already paying for food because they replace most of the meals you are currently paying for.

Nutrisystem is slightly less expensive than the South Beach Diet which will cost you about $1 per day more.

Both Nutrisystem and South Beach Diet offer similar new customer promotions that you can lock-in for a lower price.

*Both of these promotions also include free shipping plus free shakes and/or bars in your first month’s delivery to help kick-off your initial weight loss.

Which Diet Is Better?

boxers fighting versus

As mentioned there are a lot of similarities between the two diets, with the main difference being that the South Beach Diet is lower in carbs. But, that doesn’t make it better.

Looking at a couple of other factors, Nutrisystem is slightly less expensive, and edges out the South Beach Diet in a rating of the “Best Commercial Diets” by U.S. News and World Report. On this year’s list Nutrisystem is ranked #5, while South Beach is ranked #7.

It seems that with the South Beach Diet some people had trouble sticking to the “low-carb” food choices after completing the program, and were more likely to gain the weight back.

So, while it’s a personal choice largely based on the menus, experts say Nutrisystem is a slightly better diet.

Nutrisystem and South Beach Diet = Same Company?!

After seeing the many similarities between these two diets including the menu choices, I soon realized that South Beach Diet (SBD Enterprises, LLC) is a subsidiary of Nutrisystem, Inc., with the same Fort Washington, Pa address.

Ah hah! That explains why these two diets are so similar. That means that many of the menu choices are literally the same on both programs.

It’s kind of like how Honda and Acura are the same company, just slightly different with one costing a little more. In this case the South Beach Diet is their lower-carb program.


These are two similar meal-delivery diets that are high in lean protein and fiber and relatively low in carbs and bad fats. They require you to eat more frequently throughout the day in an effort to curb your carb-cravings and regulate your blood sugar while boosting your metabolism.

While Nutrisystem is rated slightly higher and cheaper, the main difference here is in the menu.

  • Do you enjoy the occasional carbs like pasta and pizza? Then Nutrisystem might work better for you.
  • Are you a fan of stir-fries, protein bowls, and soups? Then give the low-carb South Beach Diet a second look. 
  • Are you undecided? Nutrisystem is a little less expensive by about $1 per day. Not much difference, but if you’re on the plan for 6 months it’s significant!

If you do signup for one of them, make sure you choose a promotion that locks-in the initial low rate (some coupons don’t) like the ones below:


south beach diet cost

South Beach Diet Costs? Here Are the Latest Prices (New!)

south beach diet logo

Cost of the South Beach Diet: One big consideration with any diet is whether it fits into your budget.

The South Beach Diet (review) delivers prepared meals every month to your door, so your out-of-pocket expenses appear higher than a diet which requires you to cook or buy your own food. This can be misleading, as their prepared meals replace most of the meals that you’re buying now.

Ok, so how much does the South Beach Diet cost? We breakdown the daily, weekly, and monthly costs for you to help determine whether it fits into your budget and lifestyle.

South Beach Diet Cost: Per Day, Week, Month

Here are the estimated prices for joining the South Beach Diet. Notice that men pay more, and your expenses drop significantly when you use a coupon.(best price!)

south beach diet plans
South Beach Diet Plan:Silver:Gold:Platinum:
(Sale price)
(Sale price)
*You can get these discount prices with today's 40% off promo!

*The 40% off coupon is the best long-term promotion, as it is applied to every future delivery! 

The Cost Depends on 3 Things:

As you can see, the cost depends on 3 variables:

  • Which plan you choose (food variety costs more)
  • Your gender (men pay more)
  • Which promotion you sign up with

For each plan, you’ll get a cost per day and month. If you click on a promotion, that discounted price will be applied to the quoted prices. (see below) 

south beach diet pricing
Compare promotions by looking at the cost per day

Use a Coupon; Get a Lower Price:

Like other similar diets including Nutrisystem (cost) and Bistro MD, the cost is greatly reduced when you use a coupon to lower the price. Like these comparable diets, The South Beach Diet offers new customers a pretty sweet deal at signup, so take advantage of it.

  • -
    Ongoing Promo
    Lock in the best price through this link. View promotion:

*Tip: Be sure to use a coupon that locks-in a lower monthly rate for future orders. Some promotions only drop the price on your first month. That means even though your initial expense will be less when you signup, it will renew at a higher rate in the future.

The South Beach Diet for MEN Costs More:

man exercise retro

The people at the South Beach Diet might be all about gender equality, but the simple fact is that men need to eat more food.

This extra food accounts for why the South Beach Diet for Men costs more.

It’s the same with Nutrisystem for Men, and other diets that supply food tailored to gender.

Note: Adding Snacks & Shakes Will Raise the Price

When you go through the signup process at southbeachdiet.com, you’ll have the opportunity to add protein bars (10 for $20) or shakes. (28 for $50)  These are great, but make sure they fit into your budget before adding them.

You can always add these extras later, or buy protein bars or probiotic shakes in bulk elsewhere online to save money. Ok, onto the cost!

3 Reasons The Cost May Be Less Than You Think

While it seems that diets involving meal delivery cost a lot, the price might actually be less than you think. There are three reasons for this misconception:

  1. During Phase One You pay for an entire month of meals at once each month (ouch!)
  2. These meals replace most of your grocery store bills, which cost about $230 per month, as well as most of your restaurant meals, which cost about $220 per month (per adult)
  3. Pre-made meals also save you hours of preparation time each month (time is money!)

Diets like Weight Watchers might be great, but their cost is deceptively low because they don’t include any food. So, having said that, let’s dive into how much it really costs to be on the South Beach Diet

So, How much does it cost to do the South Beach Diet?

You can estimate that the diet costs about $300 per month for both men and women. Although their meals and snacks replace the ones that you are currently buying from the grocery store and restaurants, you should still factor in some additional spending on fresh fruits and vegetables.

Most Meal-Delivery Diets Cost About the Same:

weight loss plans cost

Diets involving monthly meal delivery all seem to be in the $10-12 day ($300/month) range, which is where the South Beach Diet falls. Actually, it looks like South Beach is within $1 per day of Nutrisystem. That’s no accident, as these commercial diets have done a lot of research to see how much people are willing to pay.

It looks like that magic number falls around $300 per month, which is about $150 less than your average car payment, and about the same amount each household spends monthly fueling their cars.

Not interested prepared meals or committing to a big monthly payment? There’s a popular South Beach Diet book available for about $10 for do-it-yourselfers!

You can also consider Weight Watchers Online, which is consistently rated by U.S. News as the #1 Commercial Diet.

*The South Beach Diet is ranked as the #7 Best Commercial Diet by U.S. News, (just below Nutrisystem)


Best South Beach Diet Specials, Coupon Codes, & Deals Now • 2019

south beach diet coupons

South Beach Diet coupons: The South Beach Diet is based on more than just dropping pounds, and promises that you can “lose weight while getting in shape.” In fact, they claim that you can lose 9 pounds in your first week with delivery of their high-protein, low-carb (prepared) meals combined with a healthier lifestyle.

If you’re interested in this diet, you can read our review to learn more about how it works and the cost, or take advantage of the best South Beach Diet promo codes and coupons below for up to a 40% discount:

*Best Deal? Use the 40% off promotion to lock-in the lowest price, then use a promo code at checkout for free bars and shakes!

Top South Beach Diet Coupons, Promo Codes Today:

Best Deal? Use the South Beach Diet/Sale + Stack a Promo Code(s)!

south beach diet/sale featured promotion

We strongly recommend that you use their featured sale, South Beach Diet/Sale, which locks-in a 40% discount.

south beach diet top coupon

Why is that important? Because other sales and promo codes don’t lock-in your initial discounted rate. This means they may only be a good deal for the first 1-3 months, before the monthly cost increases!

Here’s more about our featured 40% off promotion:

best coupon south beach diet
this is the best coupon (screen shot) – Notice, “40% off EVERY order”

Best coupon: Here’s what you get:

  • 40% off EVERY order (Not just your first!)
  • 7 free South Beach Diet Complete shakes
  • Free FedEx Shipping
  • Free shaker bottle (with South Beach Diet promotion code above)
  • Free Bars and/or high protein pancake mix (use promo code)

Here’s how to get it:

  1. First, click on the 40% off coupon to apply the discount
  2. On the second screen of checkout, use today’s promo codes above for free food (bars, shakes, pancake mix) and a free shaker bottle
  3. Make sure estimated shipping says, “free” like this:
use south beach promo code

Sweet! Well, keep doing your research, but if you decide to signup for the South Beach Diet, you’ll know to use the South Beach Diet/Sale offer plus a coupon code for the best price!

*The South Beach Diet costs about the same as Nutrisystem. While there used to be a $200 plan, now all plans are $300+ per month. (See our review to compare!)

Don’t forget: Use Promo Codes for Free Food!

south beach diet specials

*Related: Weight Watchers: Join Free | Medifast: $35 Off | Nutrisystem: $100 Off

Even though a discount is applied when you click over to SouthBeachDiet.com, don’t forget to use a discount code for an extra freebie! The South Beach Diet includes shakes, so getting a free shaker bottle is a nice bonus valued at about $10.

Comparing Coupons: The “Renewal” Price Is the Key

If you linger on southbeachdiet.com as a new customer, you might get a popup window with their “best” coupon for $50 off like this:

south beach diet coupon 50

If you activate the coupon (instead of clicking the snarky, “I don’t want to save” link!) you’ll get a seemingly unbeatable offer.

In fact, you’ll notice that your first month of the South Beach Diet is less than any other promotions. Sounds great, right?

Actually, this is misleading, as you must look at what the coupon renews at after the first month:

south beach compare coupons
Notice what the payments will renew at after the first month
  • The $50 off coupon saves you $50 on the first month, but it will renew at a higher price
  • That makes the 40% off coupon (South Beach Diet/Sale) a better deal, as it locks in the discounted price for as long as you stay with the diet!

Over time this really adds up. In fact, after 12 months, the 40% off coupon saves you an extra $200!

A Healthier Life (You Don’t Need a Coupon Code for That!)

south beach diet meals
Sample meal from Phase One, South Beach Diet Menu

So, if you do decide to signup, use a South Beach Diet promo code and you’ll feel good about getting the best price online. However, no matter how much money you save at checkout, the feeling isn’t as good as looking in the mirror and seeing positive, sustainable change in yourself.

The South Beach Diet offers monthly meal delivery of high-protein, low carb foods to help you reach your weight loss goals. Is it right for you? If you’re not sure, you can read reviews to help decide. Either way, thanks for stopping by MightyDiets.com!

south beach diet phase 1 explained

South Beach Diet: Phase 1 Explained

south beach diet logo

Phase One of the SouthBeach Diet: The South Beach Diet is a popular weight loss program based around the monthly delivery of their prepared low-carb, high protein, portioned meals together with drinking lots of water and an active lifestyle. (reviews / cost)

The goal of the diet is to cut carbs and cravings while teaching you to be a mindful eater, so that making healthy food choices becomes a habit.

Why a low carb diet? Research shows that cutting carbs is an effective way to curb your hunger and cravings and lose weight quickly. When you eat a low carb diet, your body starts to burn fat  (instead of carbs) as fuel.

South Beach Diet: About Phase 1:

“Let’s start at the very beginning, a very good place to start” – Do-Re-Mi, The Sound of Music

There are 3 phases in the South Beach Diet, and it all starts with the all-important Phase 1, aka “The 7-Day Reboot.”

Phase 1 is the foundation of the South Beach Diet, and it does three important things:

  1. Resets your body
  2. Reduces your cravings
  3. Prepares you for a period of gradual and sustainable weight loss

The meals delivered by The South Beach Diet are central to achieving these goals, but you’ll also compliment the prepared meals with fresh food from the grocery store. You should also drink 8 cups of water a day (64 oz.) during Phase 1.

new promotion south beach

*View their featured promotion, or view all coupons

Here’s how eating during Phase One works:

Phase 1 Rules: Eating

During Phase One you’ll eat 6 smaller meals per day. These meals consist of:

  • 3 South Beach Diet Meals: (Prepared) Breakfast, lunch, and dinner entrees are already made! You’ll just add fresh grocery store foods as side-dishes
  • 3 Homemade Snacks of your choice (see below)

All of the daily “side-dishes” and snacks come from the South Beach Diet list of approved lean proteins, healthy fats, and non-startchy vegetables.

WOMEN can select: (per day) 

  • 3 lean proteins
  • 2 healthy fats
  • 5 non-starchy vegetables

MEN can select: (per day)

  • 4 lean proteins
  • 3 healthy fats
  • 5 non-starchy vegetables

 Phase 1: Food List

south beach diet phase 1 food

Here are some of the approved foods that you can eat during Phase 1:

★ Lean Proteins:

Proteins are central to the Southbeach Diet and the building blocks of muscle and healthy bones. Protein also digests slowly, making you feel fuller for a longer time. Remember to select lean or trimmed cuts of beef, pork, and poultry whenever possible. Here are the approved proteins for Phase 1: (*Portions: 3 oz. unless noted.)

BEEF (Lean):
• ground beef (93% lean)
• steak (t-bone, sirloin, London broil, round, flank)
• ground sirloin
• pastrami (98% lean)
• boiled ham
• Canadian bacon
• pork loin (chop or roast)
• smoked ham (uncured)
• tenderloin
• chicken breast (skinless)
• ground chicken breast
• ground turkey breast
• turkey bacon (4 slices)
• turkey sausage (low fat, 2oz.)
• fish (all types)
• sashimi
• shrimp & shellfish
• canned tuna / salmon (in water)
(2 oz; lower-sodium, all natural)
• chicken breast
• ham (boiled, uncured)
• roast beef (lean)
• turkey breast
(Lean, no more than once per week)
• center cut
• chop
• loin (chop or roast)
(*Portion: 1oz. or 1/4 cup unless noted)
• blue cheese
• cheddar
• cottage cheese (low fat, 1/2 cup)
• feta
• goat cheese
• mozzarella
• parmesan
• provolone
• ricotta (1/2 cup)
• Swiss cheese
• egg whites (3 large)
• whole egg

(*Portion: 1 cup unless noted. Limit to 2 servings per day)
• buttermilk
• Greek yogurt (full-fat, plain, 5.3 oz. )
• Kefir (plain)
• milk (whole or soy)

*So, how big of a potion is 3 oz of meat? For cooked beef, pork, poultry, and fish, it’s about the size of a deck of cards! For ground meat, it’s a little smaller than your fist.

★ Healthy Fats:

Healthy fats keep you feeling full and help to curb cravings. Healthy fats include monounsaturated fats like olive oil, avocado, and almonds plus polyunsaturated fats like walnuts, sunflower seeds, and fresh salmon. (Portions: nuts & seeds = 1oz., limit to 1 serving per day) 

(Portion = 1oz., limit to 1 serving per day)
• almonds
• brazil nuts
• cashews
• chia seeds
• coconut (unsweet, 1/4 cup)
• coconut milk (unsweet, 1/4 cup)
• flaxseeds (ground or whole)
• hazelnuts
• macadamia nuts
• peanuts
• pecans
• pine nuts
• pistachios
• pumpkin seeds
• sesame seeds
• soy nuts
• sunflower seeds
• walnuts
(*Portion: 2 Tbsp. Choose full-fat, oil-based over "creamy.")
• Italian dressing
• vinaigrette

(*Portion: 1 Tbsp.)
• canola
• coconut (extra-virgin)
• corn
• flaxseed
• grapeseed
• olive oil (extra-virgin)
• peanut
• safflower
• sesame
• soybean
• sunflower
• walnut
(Portion = 2 Tbsp)
• almond butter
• cashew butter
• peanut butter (natural)
• avocado (1/2 fruit)
• guacamole (1/4 cup)
• mayonaise (1 Tbsp)
• olives (black or green, 15-20)

★ Non-Starchy Vegetables:

Phase 1 limits your vegetables to the “non-starchy” variety. (sorry, no potatoes, peas, or corn!) These are great as a side-dish or a snack all by themselves.  Try to avoid added sugar or salt with canned or frozen veggies. (*Portions: 1 cup raw, or 1/2 cup cooked.)

• artichoke hearts
• artichokes (1⁄2 medium)
• arugula
• asparagus
• bamboo shoots
• bok choy
• broccoli
• broccolini
• broccoli rabe
• Brussels sprouts
• cabbage
• cauliflower
• celery
• cucumbers
• daikon radish
• eggplant
• endive
• escarole
• fennel
• fiddlehead ferns
• grape leaves
• greens (mustard, beet, chicory, collard, etc.)
• green beans
• hearts of palm
• Italian wax beans
• jicama
• kale
• kelp
• leeks
• lettuce
• mushrooms
• okra
• onions (red, white, yellow)
• parsley, chopped
• peppers
• radicchio
• radishes
• rhubarb
• sauerkraut (1 cup canned)
• shallots (2 Tbsp raw)
• snap peas
• snow peas
• spinach
• sprouts
• squash / spaghetti squash
• Swiss chard
• tomatillos
• tomatoes
• tomato juice (1⁄2 cup)
• tomatoes, sun-dried (2 Tbsp)
• vegetable juice blends
• water chestnuts
• watercress
• wax beans
• zucchini

★ Extras:

During Phase 1 you are also allowed up to 3 “extras.” A lot of these are condiments, but can be anything that has fewer than 35 calories and 3g of carbs. Here are a few:

  • ketchup (1 Tbsp)
  • cream, whole milk, half and half (1 Tbsp)
  • salsa (2 Tbsp)
  • sour cream (1 Tbsp)

★ “Free” Foods:

Don’t feel guilty about waking up bland food. Here are some freebies to use to spice up your meals and snacks:

  • spices & seasonings (low sodium)
  • soy sauce (low sodium)
  • mustard (not honey mustard)
  • broth (beef, chicken, or vegetable)
  • herbs
  • lemon or lime juice

Beverages: Remember to drink 8 cups of water a day! You can also enjoy the following drinks: black coffee, tea (unsweetened), and seltzer.

Sample Menu:

sample menu south beach

So, what do meals actually look like during Phase 1? Here’s a sample day’s menu:

  • Breakfast: (7 am) South Beach Diet Farmhouse Garden & Cheese Omelet* + Greek yogurt
  • Morning Snack: (10am) South Beach Dark Chocolate Nut Bar*
  • Lunch: (12:30pm) South Beach Diet Beef w/ Balsamic Glaze*
  • Afternoon Snack: (4pm) Hardboiled egg and cucumber slices
  • Dinner: (7pm) South Beach Diet Mushroom-stuffed chicken breast* with a small kale salad

*South Beach Diet prepared meals / snacks. View more menu items

The variety of food increases immediately after Phase 1 ends, and you’ll have a lot more options for your meal plans!

Phase 1: Foods to Avoid

south beach foods avoid

Phase 1 is the strictest part of the South Beach Diet, but it only lasts 7 days!

So, why do they ask you to avoid certain foods? Eating too many sugary and processed carbs has thrown your metabolism and blood sugar out of balance, and the goal of Phase 1 is to fix that. You could call Phase 1 a “reboot.” By avoiding certain foods, Phase 1 helps get your body and glycemic index back on track.

In Phase 1 you should avoid:

  • refined carbohydrates (no doughnuts, white bread, or mac and cheese!)
  • Grains, fruits, and beans/legumes
  • Sugary drinks and soda (limit “diet” sodas)
  • Alcohol

Here are some popular foods not allowed during Phase 1:

  • Beef: No fatty cuts of meat like brisket, prime rib or veal!
  • Poultry: Avoid chicken wings & legs, and duck
  • Pork: No honey-baked ham!
  • Starchy vegetables like: potatoes, green peas, beets, corn, and yams
  • Fruit: Skip the fruits in Phase One. No apples, berries, peaches, pears, cantaloupe, etc.
  • Starches & Carbs: No pasta, rice, bread, cereal, oatmeal, or baked good!
  • Drinks: Avoid fruit juices, juice cocktails, sodas, and alcohol (sorry!) 

So, can you eat hummus? Yes, but not in Phase 1. (chick peas are a legume) After Phase One you can eat hummus (2 oz portion) but skip the pita bread and try it with veggies like carrot sticks, sliced cucumbers, and broccoli instead.

Phase 1: Exercise

Healthy eating isn’t enough for any weight loss program, as exercise is a key component. That’s why The SouthBeach Diet asks you to be active and move your body for at least 30 minutes a day. Get that heart rate up! This “exercise” could be anything from taking a brisk walk or riding your bike, to a yoga or Zumba class, or swimming.

Tip: Walking your dog after work is a great way to detach from the stress of the day, and your brain loves routines!

Phase 1: Learn “Mindful Eating”

eating habits

Do you ever eat at your desk or while driving? That’s not good! Neither is eating too fast, as it causes you to each too much. Phase 1 encourages you to be aware of food, and slow down your eating. Put your phone away, relax and enjoy each bite.

  1. Think about the texture and flavor of what you’re eating
  2. Put your fork down between bites of food
  3. Hungry after a meal? Wait 20 minutes to eat anything else, as that’s how long it takes for your body to know it’s full!

Stress is a major reason why people eat too fast and make bad choices. During Phase 1 the goal is to eat mindfully and end your bad eating habits.


Phase One of the South Beach diet can be considered a reboot. It’s 7 days (used to be 14) of relatively strict rules to clean out the junk in your system and ending your bad eating habits. Phase 1 prepares you for healthy, structured eating that’s low in carbs and high in protein that will result in sustainable weight loss.

As you can guess, Phase 1 is followed by Phase 2, which is the long-term weight loss phase lasting until you reach your goal weight.

starting phase one south beach

With the South Beach Diet your entrees are already prepared, so you’ll just add healthy snacks and side-dishes. In that sense it’s similar to Nutrisystem (reviews / cost) and Bistro MD. Want to learn more? Here’s today’s best online promotion for new customers::*View this featured promotion, or view all coupons

Not into meal-delivery? If you like to cook and would rather count points than be told  what to eat, consider Weight Watchers instead!

You can also compare South Beach to Nutrisystem here!


South Beach Diet Reviews: Does It Really Work?

woman learned

Our review: does the South Beach Diet Work? In the U.S. today, 7 out of every 10 people are considered overweight. This number continues to grow each year. Whether that is the result of our DNA or our love of fast food and fatty meals is unclear.

What is clear is that with obesity at an all-time high, the demand for effective weight loss plans has risen as well. This has led to an influx of fad diets. While many promise big results and fail to deliver, there are many that can provide real results and help you live a healthier lifestyle. One of those is the South Beach Diet.

Backed by tons of positive South Beach Diet reviews, this plan for healthy eating and exercise may be the solution that you’re looking for, especially now that it’s keto-friendly. In our review we’ll discuss:

South Beach Diet: How it Works | User Reviews | Expert ratings | Cost | Coupons

How the South Beach Diet Works:

Here’s how it works + today’s promotion

Oh, I get it. They send you food, and then you frolic in the ocean until the weight comes off? Well, actually, here’s how it works:

Invented in 2003 by a cardiologist by the name of Arthur Agatston, the South Beach Diet rolled out at the height of the fad diet craze. But unlike many of those that offer quick-fixes and real results, the South Beach Diet remains popular more than ten years later.

Agatston first introduced his diet plan idea in his book, “The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss.”

The idea behind the South Beach Diet is a nutrition plan that is low in bad carbohydrates and high in lean protein and healthy fats and good carbs from fruit vegetables, and whole grains. Because it doesn’t involve cutting tons of items out of your diet, it is simpler to follow. (I guess that’s how people in Miami eat?) 

new promotion south beach

View promotion, or see all coupons

You can still enjoy many of your favorite foods while on this diet, although simply reading the book doesn’t give many people enough structure. That’s where the monthly meal-delivery comes in.

How Does the Diet Work?

south beach diet meal delivery

Here’s how the diet works: (from southbeachdiet.com)

  1. Eat the right carbs and healthy fats to keep you satisfied while losing weight
  2. Lose weight with a nutritionally sound plan that consists of a wide variety of wholesome foods
  3. Learn how to make better food choices for life

Unlike other fad diets, the South Beach Diet doesn’t involve adding any special ingredients to your food or eating, liquid meals, or eating so few calories that you feel as though you can’t function.

Instead, the South Beach Diet now revolves around a subscription meal service. Frozen meals and optional protein snacks are delivered right to your door every month.

South Beach Diet reviews reveal that the meals feature tasty, popular recipes high in lean protein and good carbs that are low on the glycemic index. This helps to keep your blood sugar and metabolism steady, making you feel full longer.

In fact, many of the meals resemble everyday meals that you likely indulge in already.

Because they are frozen and packaged individually, you can easily take the meals to work, to a friend’s house, or even on vacation with you.

The diet itself consists of 3 phases, and meal-delivery is only necessary during the first two phases.

What are the Phases of the South Beach Diet?

south beach vintage

The South Beach Diet is broken into three phases, each of which claims to serve a different role in the dieter’s weight loss journey.

1. Phase One: “7-day reboot”

Phase one is designed to be a 7-day reboot for your body and health. You’ll start with the low-carb, high protein diet plan, which begins to boost your metabolism and helps begin your weight loss journey.

In Phase 1 you will: 

  • Reset your body with fast weight loss
  • Burn fat and transform your metabolism with a low-carb, high-protein plan
  • Enjoy South Beach Diet pre-packaged meals
  • Reduce cravings for unhealthy foods

The meals and snacks that you’ll enjoy during this phase of the South Beach Diet plan are designed to help reduce sugar cravings and make it easier to transition to the diet plan you’ll be following from here on out.

South Beach Diet reviews often cite how easy it was to make the transition, and how many people don’t miss the items that they cut from their diets. More about how Phase 1 works

2. Phase Two: “Steady Weight Loss”

Phase two of the South Beach Diet is the steady weight loss phase in which you keep losing weight to hit your goal.

In Phase 2 you will:

  • Add in good carbs from whole grains, fruits and more veggies
  • Continue to enjoy South Beach diet meals
  • Add a DIY breakfast, lunch and dinner each week

The meal plan begins to add in good carbs, as well as more fruits and vegetables, during this phase. The workout tips and plans also increase during this phase to help support your weight loss.

3. Phase Three: “You’ve Got This”

The final phase of the South Beach Diet plan is intended to help you maintain a healthy weight without being hungry.

In Phase 3 you’ll:

  • Enjoy all foods in moderation
  • Follow the principles of the South Beach Diet
  • Look your best and feel great
  • No/optional meal-delivery in this phase!

You’ll get South Beach Diet tips that help you follow the plan even when you are no longer receiving the meals or strictly following. The idea is that your body has now adapted to healthy meals, exercise, and less excess, like sugar or unhealthy carbs.

South Beach Diet reviews often reveal that by the time the dieters reached this phase, it was easy to follow the guidelines for healthy eating.

Customer / User Reviews:

south beach diet customer reviews
South Beach Diet customer reviews & ratings

In my search for honest customer reviews of the South Beach Diet, I was surprised to find that the best resource for honest reviews, testimonials, and complaints was actually on their own site. They don’t seem to attempt to hide the bad ones either, as there were a couple one-star reviews featured on the first page.

The success rate indicates whether customers successfully lost weight. Although an actual success rate or percentage is not published, we can consult 300+ online ratings and user reviews to estimate a success rate:

  • Positive Ratings: 60% of customers rate the diet favorably (4+ stars)
  • Neutral Ratings: 13% of users give the South Beach Diet a neutral rating (3-stars)
  • Negative Ratings: 27% of customers rate the diet negatively (1-2 stars)

Customer ratings infer that the success rate of the South Beach Diet is 60%, with the balance of the ratings being either neutral or negative. Experts rate the diet well for short term weight loss results, but not as well for long-term success.

Independent Study: A study published in the Archives of Internal Medicine (2004) compared the South Beach Diet with the government’s National Cholesterol Education Plan (sounds exciting!) and found that over a 12 week period 60 South Beach dieters lost about 13.5 pounds compared to 7.5 pounds on the NCEP plan.

Anyway, for every bad review there are at least two good ones, so check out our infographic above to see how the ratings were distributed. Now, let’s look at common reasons why users praised or hated the South Beach Diet.

South Beach Diet: Negative Reviews


Having been around for so long, there have been thousands of South Beach Diet reviews, but a lot of these reviews are based on the South Beach Diet book, and not the meal delivery diet.

It’s also important to remember that not every diet will work for every person. A successful diet should be compatible with the personality and lifestyle of the individual. Having said that, here are top complaints from South Beach Diet customers:

Top Complaints from Users:

  1. Food Taste: The most common complaint in bad reviews is that people didn’t like the taste of the food. Some mentioned that the food was spicy, or even “inedible,” while others quit after several months because they missed eating more “real” (restaurant / home-cooked) food. The portion sizes are also smaller than some customers expected.
  2. Expensive: With a $300+ /mo. price tag, (plus fresh fruit and veggies) the South Beach Diet doesn’t fit into every budget. Even though their meals replace most of the ones you’re buying now, many users complained about the relatively high price
  3. Not Working: The diet didn’t work for a number of people, who lost motivation and didn’t make the adjustment to scheduled, pre-made, pre-portioned meals
  4. Cancellation Policy: A number of bad reviews expressed anger after trying to quit. Basically, if you cancel auto-delivery before the second month delivery, you are charged a cancellation fee of $125  more
  5. Nutrisystem is Better– A number of users who tried both South Beach Diet and Nutrisystem preferred the latter for both food and price. (compare

As with any diet, weight loss should be the happy result of living a healthier lifestyle, and not just a single end goal. If prepared meal delivery and being told “what to eat and when” sounds constrictive, maybe this diet is not for you?

South Beach Diet Alternatives? If you like the idea of meal delivery and a structured eating plan, consider Nutrisystem, a similar diet that customers and experts rate well. If you like the idea of a DIY diet based on counting points (with no forbidden foods) check out Weight Watchers!

Positive Reviews:

Well, if 11 million people have tried the South Beach Diet (online or book) then they must be doing something right?! The majority of users leave a positive review or rating, so let’s look at the positives of the South Beach Diet.

Common Praise:

  1. The Diet Works – Positive reviews are likely to include specific weight loss results. The most common theme among good reviews is that people achieved real weight loss results
  2. Structured – Meal delivery is not for everyone, but many turn to it after other DIY diets fail them. The South Beach Diet sends you food each month and tells you what to eat and when. If you follow their plan and stay active, the math infers that you will lose weight each week
  3. Convenient: Preparing meals is time-consuming. Many customers rated the South Beach Diet highly for convenience, and mentioned the hours they save not planning meals, cooking, and calculating portions
  4. Food Is Good – No one claimed in their review that the South Beach Diet food rivals gourmet restaurants. However, a lot of people were happy with the food quality and flavor, and that they were content with eating it as a means to lose weight.
  5. Flexible – The South Beach Diet allows you to have a weekly meal out along with several home cooked meals each week, which a number of users look forward to.

Most customers find that the convenience and effectiveness of the South Beach Diet outweighs the potential sacrifices you must make to be successful. I imagine that people who really like this diet might think of it as a long airplane flight; the food isn’t spectacular and there are restrictions, but ultimately it gets you to a better place! *Related: South Beach Diet vs Nutrisystem

OK, we’ve listened to the wisdom of the masses, now let’s see what the experts say:

Expert Reviews / Ratings:

south beach diet expert reviews
South beach diet expert reviews / ratings U.S. News. (Playful beach man not included)

U.S. news recently asked a panel of health and diet experts to rate the South Beach Diet on a number of criteria. As you can see, the diet gets good reviews for “short-term weight loss,” but a bad review for “long-term weight loss,” as customers seem to lose enthusiasm, and tire of the food.

  • Short-term weight loss: Experts give the diet a 3.4/5 rating
  • Long-term weight loss: Experts give the diet a 2.4/5 rating

Here’s more about the South Beach Diet:

How Much Does It Cost?

diet cost

The South Beach diet ships you meals every month, and when you signup you are automatically on auto-delivery. This means that your credit card is charged each month at the same rate that you paid at signup.

This is why it’s so important to find the best promotion available, because you will be billed at that rate every month going forward.

If you signup with today’s new customer promotion for 40% off, the South Beach diet costs about $10-12 per day or $300-350 per month. depending on the plan.

new promotion south beach

Click to apply discount, or view all coupons

*Want to know more? We explain the costs in detail here!

What are the Meals Like?

south beach diet meals

When you sign up for the South Beach Diet meal delivery, you’ll get four weeks of meals designed to support the South Beach Diet three-phase plan.

The South Beach Diet calls for dieters to eat six times a day. To do this, the meal plan features both meals and snacks.

The basic meal delivery plan includes only the meals for two weeks. It averages around $10.75 per day. With this basic plan, you must supply your own healthy snacks in order to properly follow the plan.

There are plenty of snacks that fit the diet available in any grocery store. The South Beach Diet plan will provide you with plenty of ideas for healthy snacks, like hard boiled eggs, carrots, or avocado toast.

Customizing meals: By default you’ll get the “chef’s picks” for meal delivery, but you can customize that through your online preferences for future orders. For your first order they recommend that you stick with the Chef’s Picks, as it gives you a sampling of their most popular foods.

You can also opt to include snacks in your South Beach Diet delivery plan for just $40 extra for four weeks worth of healthy snacks high in protein.

Should you add snacks? South Beach Diet reviews are mixed about whether the snack option is a must or not, so if you skip the snacks, have some protein or Kind bars handy as a good substitute. You can buy them in bulk pretty cheaply on Amazon.

Jesse James Decker Is On the S. Beach Diet:

*Frivolous slow motion beach-frolicking not included!

Is the South Beach Diet Right for You?

If you’re tried fad diets and failed to lose weight, have trouble cutting too many foods from your diet, or just want a healthier lifestyle, South Beach Diet might be the right choice for you.

The South Beach Diet reviews make it clear that anyone, with a little determination, can be successful with this diet. If you want to learn more, they’ll give you 40% off the price. You can also check out all of today’s specials here.

If you don’t think that the South Beach Diet is for you, don’t worry. There are plenty of other effective diets out there that can help you achieve your weight loss goal!