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South Beach Diet Supercharged

South Beach Diet Supercharged

Take this popular low carb diet to the next level.

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The South Beach Diet has just gotten a makeover. The new and improved South Beach Diet is encapsulated in the book [The South Beach Diet Supercharged][1]: Faster Weight Loss and Better Health for Life. South Beach Diet mastermind and leading cardiologist, Dr. Agatston, is now helping Americans make smarter changes in the way they eat and exercise so that they will lead healthier, fit and longer lives. In addition to his trademark eating plan, he and exercise physiologist, Dr. Signorile, have created a three-phased workout regimen that mirrors Phase 1, 2 and 3 of the South Beach Diet. New meal plans, expanded recipes, the latest on nutrition research and inspiring South Beach Diet success stories are also part of this Supercharged plan.

This expanded version contains a more flexible eating plan and a new exercise plan that is designed to supercharge your metabolism and shed pounds.

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  • The South Beach Diet Supercharged emphasizes clean and wholesome eating
  • Encourages interval exercising, which is effective and time-efficient
  • Includes practical tips and resources for cooking and preparing meals, going out to dinner and exercising.
  • Includes more vegetarian-friendly recipes and 40 new recipes
  • Named #5 in the Best Commercial Diets by US News, 2011
  • The South Beach Diet Supercharged includes some inaccurate nutrition assertions
  • Many of the South Beach Diet already-prepared foods contain artificial sugars which can have a laxative effect

If you're already familiar with the South Beach Diet then you'll be delighted at the newly expanded food selections, which include 40 new recipes and two full weeks of all-new meal plans for Phase 1 and 2.

The overall plan of the South Beach Diet has not changed with this updated version. The emphasis on lean proteins, low-starch veggies, and low-fat dairy still comprises the crux of this diet.

Similar to the initial South Beach Diet, you will eat three meals a day and small snacks when needed. The plan is also split into its two trademark phases. Phase 1 is the stricter phase, allowing you to only eat low glycemic veggies, lean proteins and small amounts of fat. Phase 1, which lasts two weeks, is followed by Phase 2, which adds a bit more leniency to what you can eat. Whole grains, fruit and alcohol are allowed in addition to all of the foods in Phase 1, but only in moderation.

Phase 1 of Supercharged includes more meat, poultry, vegetables, beverages, desserts, soy foods, legumes, healthy fats, and prepared foods. Phase 2 includes everything in Phase 1, plus more fruits, starches, and a little alcohol.

Even if you're a vegetarian or a picky eater, you can customize your own meatless menu. Below is a snapshot of meals you can eat during each phase of the program:

Phase 1

  • Breakfast: 6 ounces tomato juice; 1 poached egg with smoked salmon; ½ cup of spinach cooked in olive oil
  • AM Snack: Celery with low-fat cheese spread
  • Lunch: Tossed salad with romaine lettuce, smoked chicken, 1/3 small avocado, tomatoes, onion and cooked turkey bacon; 2 tablespoons low-sugar salad dressing
  • PM Snack: ½ cup shelled edamame with sea salt
  • Dinner: Roasted rotisserie chicken; tossed salad with mixed greens, chopped cucumber and cherry tomatoes; roasted artichoke hearts cooked with olive oil and black pepper
  • Dessert: Vanilla chill, with sprinkle of cinnamon, blended until frothy (recipe included in book)

Phase 2

  • Breakfast: 6 ounces tomato juice; 4 ounces artificially sweetened fat-free or low-fat yogurt; Irish oatmeal with cinnamon and walnuts; coffee or tea with 1% or fat-free milk and sugar substitute
  • AM Snack: ¾ cup strawberries and latte with fat-free milk
  • Lunch: Thai Shrimp Soup; tossed salad with mixed greens, chopped cucumber and cherry tomatoes; 2 tablespoons Lemony Dill Dressing or low-sugar prepared dressing of choice
  • PM Snack: 1 hardboiled egg with bell pepper strips
  • Dinner: London broil with fresh mushrooms cooked in beef stock with herbs of choice; roasted asparagus with minced shallots; Cannellini Bean Mash
  • Dessert: Chocolate mousse

Phase 3

  • Breakfast: ½ grapefruit; 2 scrambled eggs with cheese and salsa; 1 slice whole grain toast; coffee with 1% or fat-free milk and sugar substitute
  • Lunch: Roast beef wrap; 1 nectarine
  • Dinner: Grilled salmon with salsa; tossed salad with mixed greens, chopped cucumber and cherry tomatoes; 2 tablespoons Lemony Dill Dressing or low-sugar prepared dressing of choice
  • Dessert: Chocolate-dipped apricots

The South Beach Diet Supercharged exercise program combines both high intensity and low intensity interval exercise focusing on a 10-week walking program. In addition, there are 27 strengthening and toning exercises that help you build muscle and develop a more defined look. The exercise section comes with photos and instructions.

The newly-devised exercises are intended to be done on most days of the week. They are a 20-minute daily investment on your part. Accompanying the book, the South Beach DVD, can also be purchased.


Maybe it's part genius marketing and part sound nutrition, but many people have had luck losing weight with the South Beach Diet. Its new supercharged version is updated with new meals, information and an exercise plan, a key component of any weight loss regimen that was missing in the previous South Beach Diet editions. Its emphasis on arming you with information on how to make longstanding behavioral changes when it comes to eating and exercise is the mark of any successful healthy lifestyle plan that keeps you fit for the long run.

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(Page 3 of 5, 93 total comments)



Rob - I am so glad someone else mentioned the cranky part. I had a complete crazy moment at work on the second day of the diet. I completely snapped and am NEVER like that. Quite the embarassing shock! So, yes beware the detox process... I felt really weird. On day five now, feel GREAT, have already lost 6.5 pounds.

This is the first diet that I have been on in 10 years of on and off dieting that has not left me hungry and yearning to cheat. I feel FULL all the time. I have hypoglycemia and even though it's only day 5, how my body feels has been completely changed. Have not gotten light headed or "loopy" once, even if I go for hours between meals. I think this is a great diet for those have problems maintaining their blood sugar levels. This is a way of life I can stick with.

posted Jul 17th, 2009 9:30 am


Don't give up

posted Jun 3rd, 2009 9:58 pm



i started on south beach on january 7. my weight then was 281 pounds. i am now on june 2 nd down to 213 and still losing. i look forward to trying out even more recipies in the new book!

posted Jun 2nd, 2009 3:49 pm



I haven't tried the super charged yet. I am here at the site to do so. I ahve been on SB since 2004 and have lost oh about 50 pounds. I still follow it but sloppy these days so that is why I am back to get recharged and continue. I have nt gained back any weight but have been at a happy stand still for sometime. I want to loose more now about 20 pounds. My health numbers are perfect and on no meds. My dr says do not change anything.

posted Jun 2nd, 2009 11:01 am


I've been on the south beach twice and each time I had wonderful results, but the holidays come and I get stubborn. It truly is a healthy way of life. It's sad to say, but eating healthy has become expensive. Those with diabetes should seriously consider this diet. By the way, I think the best time to start this diet (the second time) is in May when it is warm and salads are especially delicious and cool for those warm days. Get all of the south beach cookbooks and you'll find that there's really nothing that you can't enjoy, no matter what phase you are in. I lost 35 lbs the first time and only gained about 20 of it back and that came off easy the second time. I just need to work on the holiday fare and find a way to keep from over indulging.

posted Apr 27th, 2009 8:50 pm



Did Southbeach 2 years ago when I was 5'11" 217. Exercised daily also. For a while I thought I had exercised induced asthma, just turned out I was in terrible shape. Four months later weighed 159, could run 6 miles no problem and had a six pack. By the end of four months, its not a diet, it's how you've decided to treat your body. You've made the commitment to put natural, whole foods in your body, not the junk sold in boxes at the store. Before you decide to do Southbeach, decide you are mentally strong, commit to actual change, learn what fast food and mac n' cheese does to your body. Being fat is all mental. Don't give me that crap that "I eat right, and I'm still fat" Bull! Write down EVERYTHING you eat. Write down how much you exercise. The problem is, you are eating processed CRAP, not exercising, then wondering why you are FAT! Don't give me time or money excuse either, I have four kids, and eating healthy is WAY cheaper than eating crap. Stop being fat, stop looking at the guy on the street who is fatter than you and saying to yourself "at least I'm not as fat as that guy!"

posted Apr 27th, 2009 10:07 am

Mary Ann Paschal


There was a lot of home cooking which took up a lot of time,but I did freeze the food that wasn't eaten for later use.I cooked other foods for the other family members..

posted Apr 9th, 2009 9:34 pm



Been on this diet for 2 months and lost 30lbs and soo proud of myself. NOW i have the energy to work out, which only encourages me more. there's a wealth of recipes on the internet for south beach dieters so check it out. i even make crackers and bread out of chickpea flour! and i love cooking for my family knowing that i'm making truely healthy food. i laugh because i sneer at soda beverages, "wheat" bread, and orange juice now. knowing how bad it really is. the hardest part of this lifestyle for me is prohibitting alcohol. but when i savor one glass of red wine every other weekend, i really feel it!!! and half a glass is all i need. lol
so to everyone thinking about this diet, DO IT! once you look in the mirror at the end of the first week, you'll be hooked. Cheers, all.,

posted Apr 6th, 2009 11:52 pm

nina werner


I like the diet when I first tried it and I lost about 10 lbs and looked great. Well I slacked and gained some of it back. When I went back to phase one for the two weeks I lost nothing. It's like it wouldn't work the second time and I don't know why. Is it a one time only diet?

posted Apr 6th, 2009 11:59 am



if i mess up a day of phase one should i just continue or do i have to start over?

posted Mar 15th, 2009 11:16 pm



I have tried so many diets all worked but None of them wheresomething I could do for the rest of my life. I did the South Beach Diet for a month and lost 15 lbs, I just got back from vacation and put back on 5 lbs but i know that I will start again tomorrow and within this first week I will be able to loose the Vacation 5 lbs. I truly believe the South Beach Diet is a healthier eating for life more thatn just a diet. I belive I can eat this way for the rest of my life, it is an adjustment but where there is a will there is a way, i finally found a plan that works for me :)

posted Mar 15th, 2009 8:33 pm



Also, the book recommends eating until you are full. I started the first time at 270 lbs and lost 38 lbs in five months before stalling. I later gained the weight back when I starting eating the sugars again, as I didn't cut the amount of food I was eating. I'm trying it again, but this time going against the "eat until full" recommendation and limiting myself to 1800 calories a day (ideal for my target weight of 165). I was initially hungry for the first three days, but that has passed. Hopefully better results now.

posted Mar 14th, 2009 12:27 am



This diet works if you can be disciplined in Phase 1. The second week is tough mentally so rely on the recipes to ensure that you don't get into a food choice rut. Also, if bread, potatoes, rice, cereal, corn, and pasta are staples of your current eating pattern then be sure to warn those around you that you will be short-fused for a couple of weeks. Breaking the sugar addiction will make you cranky.

posted Mar 14th, 2009 12:20 am

Richelle Dearborn


I LOVED it because it said everything it promised it would do. 8-13 lbs in two weeks was right on the mark!

posted Mar 3rd, 2009 7:59 pm



Lost 20 pounds in 2 weeks.

posted Feb 14th, 2009 8:47 pm



if you love the original south beach you will love this one even more

posted Feb 10th, 2009 8:40 am



I've been doing this diet for over a year, along with my husband who happens to already be thin with a much faster metabolism, but even he LOVES this way of eating. We never go hungry and we eat like kings.

Just recently, I've incorporated this way of eating into the 5-6 small meals a day and my metabolism has never worked faster!

Also, while their Kraft products may include some ingredients that aren't necessarily aligned with the "heart" of South Beach, they're still better choices than a lot that's available on grocery store shelves. If anything, they're perfect as a last resort when you're in a hurry and have to eat something to get you through to lunch.

posted Feb 7th, 2009 1:13 pm



Love it and works for me. Not really a diet at all. just a healthier way of eating. thumbs up all the way !

posted Jan 26th, 2009 7:20 am



Hey I have been on SB for a few weeks now, at first I was finding it quite difficult, low energy. I started to adjust but then a friend of mine told me that there were actual South Beach workouts that follow the diet. I started doing them and it totally amped it up for me. If you didn't know these were out there go check them out I actually found them on mypypeline.com as you can get them right off their site, the are super easy to add to your week and I have lost 11lbs and 3.5 inchs off my hips already!

posted Jan 23rd, 2009 2:51 pm

Oz Girl

It sounds as if Stacey E is an experienced fat person and this is how Stacey E knows what fat people eat and act.

posted Jan 22nd, 2009 10:53 pm


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