South Beach Diet For Women (Printable Full Week Plan)

South Beach Diet For Women

Are you still dreaming about getting the perfect shape and body type? If so, you must stop dreaming and start following this South Beach diet for women.

This diet has helped numerous women achieve their health and weight loss goals for decades.

In addition to helping you get into the best shape, this diet has also proven effective in reducing insulin levels and the risk of random heart-related diseases.

What is the South Beach diet for women?

This diet was invented by Dr.Arthur Agatston, a Florida-based cardiologist. Dr. Agatston conducted a study on the impact of the Atkins diet on triggering the weight loss process in the human body.

During his study, he found that although people successfully achieved their weight loss goals with the Atkins diet, the high-fat content was always a concern.

Moreover, this high-fat content was quite harmful to people with heart-related issues.

So, he devised his version of a low-carb diet known as the South Beach diet for women.

Within no time, the diet gained immense popularity among fitness-freak women looking to shed extra weight around their bellies.

This diet is divided into three phases:

Phase 1: The South Beach Diet Phase 1 lasts 14 days. During this time, the person can only consume non-starchy veggies, lean proteins, and small amounts of unsaturated fats.

Phase 2: Limited portions of healthy carbs and fruits and all the food options in Phase 1 are allowed.

This phase can last as many weeks as you like, depending on how much time your body needs to achieve the specified weight loss goals.

Phase 3: Other healthy food options are permitted during this stage (along with the options from phases 1 and 2). This phase can last indefinitely, depending on the person’s preference.

General guidelines for South Beach Diet for women

• Stick to the guidelines and instructions regarding selecting food items in this diet.
• Avoid bringing food from outside and binge on most of the home-cooked food instead to avoid the unnecessary calories.
• Indulge in an exercising routine for at least 3-4 days a week
• Track your daily calorie intake for the best results

Weekly planner for South Beach diet for women

Day 1.

South Beach diet for women – Green smoothie

Breakfast- 1 serving of classic omelet with spinach and ricotta cheese

Snack- 1 serving of green smoothie

Lunch- 1 serving of smoked salmon with roasted asparagus

Snack- Almonds ( 1 oz)

Dinner- 2 servings of grilled chicken breast with mixed greens

Day 2.

Spinach avocado salad

Breakfast- 1 serving of hardboiled eggs with baby carrots

Snack- 1 serving of spinach avocado salad

Lunch- 1 serving of plain tuna salad  with roasted broccoli and mixed greens

Snack- 1 serving of cream cheese soup with celery sticks

Dinner- 1 serving of Brussels sprouts with red bell peppers and olive oil

Day 3.

Breakfast- 1 serving of scrambled eggs with tomato and spinach

Snack- 1 serving of nonfat Greek yogurt with 1 banana

Lunch- 1 serving of smoked salmon with parmesan crisps

Snack- 1 serving of tex mex tuna salad

Dinner- 1 serving of grilled lemon chicken with olive oil and salsa

Day 4.

South beach diet for women – Baked COD

Breakfast- 1 serving of spinach and tomato scramble with 1 apple

Snack- 1 serving of baby carrots with hummus

Lunch- 1 serving of baked COD with spinach and red bell peppers

Snack- 1 serving of nonfat Greek yogurt with 1 cup of raspberries

Dinner- 1 serving of brown rice with roasted cauliflower

Day 5.

Breakfast- 1 serving of Denver omelet with 2 strips of bacon

Snack- 1 serving of non-fat Greek yogurt with 1 apple

Lunch- 1 serving of grilled chicken breast with mixed greens

Snack- Almonds ( 1 oz)

Dinner- 1 serving of peppered cheese slices with roasted kale

Day 6.

Breakfast- 1 serving of classic omelet with 1 apple

Snack- 1 serving of plain tuna salad with 4 celery sticks

Lunch- 1 serving of smoked salmon with parmesan and olive oil dressing

Snack- Almonds ( 1 oz)

Dinner- 1 serving of baked avocado egg cups   with mixed greens

Day 7.

South Beach diet for women – Mango smoothie

Breakfast- 1 serving of cream cheese omelet with 2 strips of bacon

Snack- 1 serving of mango smoothie

Lunch- 1 serving of roasted lemon chicken with herb sauce

Snack- 1 serving of endive salad with 1 apple

Dinner- 1 serving of stir-fried shrimp with roasted cauliflower

Bottom-line for South beach diet for women

This diet can be a magic pill for all your health and fitness-related goals.

Still, to reap the best benefits from this diet, you must plan your schedule according to its rules and guidelines.

Printable (PDF) South beach diet for women

See Also

Dash Diet for Women

South Beach Diet Breakfast