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You should be very interested to know how difficult the South Beach Diet maintenance phase is, since this is the lifelong phase 3 that will never end. (Unless of course you give it all up!) Before we discuss details of the third phase, it’s important to understand how the first and second phases work. The first phase is the true test, as this will require you to eliminate most carbs, most sugars and all bread, pasta, rice and desserts. This phase lasts for a minimum of two weeks and will help you to control sugar and hunger cravings.

What Good Fortune Does the South Beach Diet Maintenance Phase Bring You?

By the time you reach the second phase of the diet you will be ready to add grain, fruit and some sweets back into your diet. The second phase will become slightly more liberal and let the dieter eat limited portions of their favorite foods. In phase 2, there are some foods that are still off-limits. Phase three (also known as the South Beach Diet maintenance phase) lets you eat (mostly) whatever you want, but requires portion control.

Let’s start by discussing what food items are out: in phase 3, though you are encouraged to eat fruit and some desserts, you are still encouraged to avoid food with bad content. This includes foods with high fructose corn syrup, trans-fat (hydrogenated oil) and other processed food ingredients. Believe it or not, trans-fat is banned in most civilized countries besides the U.S. Foods high in trans-fat are not essential and actually promote bad health, since they increase the risk of heart disease and raise bad LDL cholesterol.

In the South Beach Diet maintenance phase, you should also plan on reducing or all out avoiding white rice and bread, which has been stripped of nutrients that you would ordinarily find in whole grain bread and brown rice. You will also be advised to reduce the amount of fat you take in. You can do this by eating leaner meats, buying low-fat dairy products and choosing foods that have low saturated fat levels. The South Beach Diet maintenance phase lasts indefinitely, and expects you to carry out the principles learned in phase 2. By phase 3, you will know how much carbs you want to put back into your diet that will not affect your steady weight loss.

What are the Rules of the South Beach Diet Maintenance Phase?

You can continue to eat as many vegetables as you want. However, you will limit your carb intake and will eat “normal” size portions. You will continue to eat three balanced meals a day with two snack periods if desired. You must try to replace bad carbs with good carbs and continue to work off the glycemic index. When you eat during the South Beach Diet phase 3 you want portions that satisfy. You want to satisfy your taste buds (and they are usually most active in the first few bites of the meal) and then satisfy your hunger.

Do not eat emotionally or out of boredom. Do not feel obligated to eat if you don’t feel the desire. In order to avoid overeating, eat slowly. This allows your brain to send the signal to your body that the hunger craving has already passed. The South Beach Diet maintenance phase usually involves foods that you have already eaten on phases 1 and 2 of the diet. In other words, do not go back to your old routines of eating whatever you want in however many portions you want. Eat healthy and choose your menus according to your knowledge of the glycemic index.

The South Beach Diet maintenance phase allows plenty of good food that is low in saturated fat and complex carbs. Many of the lowest GI-rated foods will be vegetables, fruits and meats. Processed foods are to be avoided in general, and occasionally enjoyed. For the best results (as in keeping the weight off) try to eat whole grain pasta, bread and rice. In phase 3, you will no longer be on a diet. You will have changed your unhealthy way of eating for good!

What Can You Eat in the South Beach Diet Maintenance Phase?

What does a typical person on the South Beach Diet phase 3 program eat? Consider an example. In the morning, our proverbial dieter will have a full breakfast of half a grapefruit, two eggs with cheddar cheese and salsa, one toasted slice of whole grain bread and a cup of coffee with low-fat milk. Our subject has taken a liking to nuts and string cheese, so he eats those as snack foods, along with a salad. Lunch is full and he can look forward to a roast beef wrap on whole grain bread as well as a few chips. Dinner brings smoked salmon with salsa and rice, along with grilled vegetables. There is even room for a modest dessert: a small piece of chocolate cake (minus any hydrogenated crap).

No, you’re not going to undo all of the good work you did if you feast on pizza rolls, ice cream and white bread once in a while. However, breaking good eating habits will put the weight (and the “wait”) back on. Remember, if you seem to be gaining weight again, you can always return to phase 1 or phase 2 and start anew. The South Beach Diet maintenance phase is not a diet step but a new way of life!

About the Author:

Melissa Urban is the editor and webmaster at South Beach Diet Adviser, the complete guide to the South Beach diet plan. Visit the site for free information on the South Beach diet phase 3.