Your South Beach Diet order has arrived and you’re thinking “Now what?” This Beginner’s Guide will help you get started with your keto-friendly lifestyle on the right track. Don’t worry, we’ve got plenty of resources to help you succeed.
Begin with the following steps to familiarize yourself with your new lifestyle:
- Review The Palm Weight Loss Blog and its many helpful articles, recipes and success stories to help you get started and motivated.
- Download the FREE South Beach Diet Tracker App to gain access to your food journal, look up carb counts, find keto-friendly recipes and track your water, exercise and weight loss.
- Review the South Beach Diet Grocery Guide and Meal Plan booklet that came in your order. This will provide details about low carb, keto-friendly dieting the South Beach way.
- Reach out to a Weight Loss Counselor via phone, live online chat or email. They are available Monday through Friday from 8:00 A.M. to 10:00 P.M. and on the weekend from 9:00 A.M. to 9:00 P.M. EST. They can review your meal plan, answer your questions, help you set goals and ensure you are on the right track for success.
- Continue reading this article for an overview of our keto-friendly lifestyle and a beginner’s guide to what you’ll be doing.
A Quick Keto Overview
Yes, the keto-friendly lifestyle requires you to eat a low carb diet. But what’s unique about our keto approach is that you’ll limit your carb intake to 50 grams of net carbs each day. To put that into perspective, consider that one medium-sized banana contains around 27 carbs, according to the United States Department of Agriculture (USDA).
This would be a total of 24 net carbs, almost half of your net carb limit for the day. Therefore, fruit is very limited on our keto-friendly plan and only included in smaller quantities. Learn more about net carbs >
Now, don’t panic. You’re not about to do something completely unrealistic. You can still have some carbs on this lifestyle. Other keto diets don’t allow it, however, because they want you to maintain nutritional ketosis. Our keto-friendly lifestyle is not “strict keto” and is not intended to allow individuals to achieve or maintain nutritional ketosis. This is because we don’t believe nutritional ketosis needs to be obtained to gain many of the benefits of a low-carb, higher-fat dietary pattern for weight loss and overall health and wellness. This ultimately makes our version an easier transition and a long-term healthy lifestyle.
So, What Do You Eat?
This lifestyle means that you’ll be enjoying Healthy Fats, such as avocado, nuts, olive oil and cheese (yes, you can still have cheese!). You’ll also add in Proteins, such as poultry, fish, seafood and eggs. It’s also important to ensure that you are getting in at least three servings of non-starchy vegetables for fiber. These include produce, such as leafy greens, broccoli, cauliflower and celery. Click here for our non-starchy veggie cheat sheet >
The South Beach Diet keto-friendly program is a 28-day meal plan. Your first seven days are a One-Week Reboot where you’ll enjoy specially selected South Beach Diet breakfasts, lunches, dinners, snacks and shakes. Going into your second week, you can select the South Beach Diet meals and snacks from the rest of your order based on what you’re in the mood for. We also give you added flexibility to incorporate two keto-friendly DIY breakfasts, lunches, dinners and snacks into your meal plan each week. Check out our beginner’s guide to DIY Meals >
How to Start Your Day
First, coffee. Black coffee, of course, has zero carbs. Not a coffee drinker? Feel free to enjoy your morning tea. If you have to have some cream or half-and-half, stick to one tablespoon and be sure to count it towards your three daily Extras. Always skip the sugar and use a stevia or monk fruit sweetener instead.
Next, decide when you want to eat South Beach Diet fully prepared meals and when you want to have DIY meals. You can either spread your DIY Meals throughout the week or eat our meals for five days with two full DIY days. Some dieters choose to do their own thing on the weekend when they have time to plan and cook what they choose. If that’s your choice too, Monday morning will be a breeze since you can just grab a South Beach Diet Breakfast out of your freezer or pantry. Our Farmstand Garden and Cheese Omelet is packed with veggies, protein and healthy fats for the ultimate morning meal.
Throughout the Day
Make sure you’re not skipping meals or snacks. We tend to overeat when we’re hungry. By constantly snacking and filling your tank, you won’t get hungry and binge. Space your meals and snacks every two to four hours to prevent hunger and keep your metabolism going. Be sure that you’re also drinking at least 64 ounces of water or half your body weight in ounces. Water helps with satiety and is essential for health and digestion. Be sure to drink a glass of water before each meal and feel free to opt for unsweetened tea, black coffee, seltzer water or lemon water. Check out our beginner’s guide to getting in more water >
To lose weight on our program, all you have to do is follow our eating plan. However, you’ll accelerate weight loss dramatically by increasing your heart rate for 30 minutes each day. Split it up in morning and evening increments by taking your dog on a brisk walk. Or, knock it out at once by taking a fitness class at the gym. To make the most of your workouts (and fulfill a Healthy Fat serving), consider adding MCT oil to your diet. You can enjoy the benefits of MCT oil in South Beach Diet Keto Friendly Shakes!