My South Beach Diet
What is a public profile?
Can I control who sees my public profile?
What are Beach Buddies?
Can I exchange messages with members who are not in my Beach Buddies list?
How do I see my Journal entries?
How do I use the Comment Wall?
Questions About the South Beach Diet
GENERAL: Is there a limit to how much protein I can have in a day?
GENERAL: Can I take a weight-loss supplement/diet aid while on the South Beach Diet?
GENERAL: How many grams of carbs can I have in a day?
GENERAL: How do I choose a salad dressing?
GENERAL: Should I have any health concerns about this diet?
GENERAL: What are your recommendations for exercise?
GENERAL: How does the South Beach Diet help my overall health?
GENERAL: What is the recommendation for omega-3s and supplements in general?
GENERAL: Is the South Beach Diet safe for pregnant women?
GENERAL: Is the South Beach Diet safe for nursing mothers?
GENERAL: Is the South Beach Diet safe for kids?
GENERAL: Where can I get information about South Beach Living Foods from Kraft?
PHASE 1: I don't like eggs. What else can I have for breakfast?
PHASE 1: I don't like tomato juice or vegetable juice. What can I substitute?
PHASE 1: I'm noticing "sugar alcohols" on labels I'm reading. What are they, and are they South Beach Diet-friendly?
PHASE 1: What other things can I drink besides water and vegetable juice?
PHASE 1: Can I drink herbal teas?
PHASE 1: How many servings of nuts can I have?
PHASE 1: How do I choose a yogurt?
PHASE 1: If I don't have a lot of weight to lose, can I start in Phase 2?
PHASE 1: I'm on Phase 1 and have a headache. What should I do?
PHASE 1: How can I prevent constipation?
PHASE 2: How do I add back grains and fruits in Phase 2?
PHASE 2: I think my weight loss may have stalled on Phase 2. What should I do?
PHASE 2: What alcohol can I drink on Phase 2?
PHASE 2: Are there guidelines I should follow when buying bread?
PHASE 2: What do I do if my cravings return?
PHASE 2: What should I look for when choosing a cereal
PHASE 3: What is the difference between Phase 2 and Phase 3?
PHASE 3: Now that I'm in Phase 3, can I eat anything I want?
PHASE 3: What should I do if I gain a little too much weight on Phase 3?
More about the Diet FAQs
Using the Site
First, proceed to the homepage.
Next, read about the South Beach Diet in the Food & Recipes section, where you'll find menus, recipes, and guidance to build your own diet.
Go to the Public Profile Setting page to begin customizing the site.
Visit the Weight Tracker and begin charting your progress.
Review your Calendar.
Visit the Message Boards.
Start writing in your Journal.
More Using the Site FAQs
Changing Your Program
How do I change my alias?
How do I change my account information?
How do I change meals?
How do I change my current Phase?
Ending the Program
What happens at the end of my program?
How do I cancel my program?
How do I receive a refund?
Managing Your Diet
How do I pause my diet?
How do I use the vegetarian plan?
What is BMI?
Site Features
What is Today on the Beach?
What is My Public Profile?
Can I control who sees My Public Profile?
What are Beach Buddies?
How do I use Beach Buddies?
How do I see my Beach Buddy Profile?
Can I exchange messages with members who are not on my Beach Buddies list?
How do I see my Journal entries?
How do I use the Comment Wall?
How do I use the Message Boards?
Contact Us
How can I ask questions about the site?
What are your hours?
How can I ask questions about the diet?
How can I contact you for media and advertising inquiries?
Where do I ask questions about my bill?
What happens at the end of my program?
How do I cancel my program?
How do I receive a refund?
Where can I ask questions about the new Kraft South Beach Diet product line?
Message Boards
How do I use the Message Boards?
Why am I getting e-mails from Porspero.com?
More Message Boards FAQs
My South Beach Diet FAQ
What is a public profile?
Your public profile is your online bio. It allows you to connect with other members who have similar interests and goals. By uploading your photo and listing any personal details you'd like to share on your public profile, other members can get to know you — and that leads to the next step: building a network of Beach Buddies who can give you motivation and encouragement. Beach Buddies can exchange messages and share invaluable tips and also inspire one another by putting notes on the Comment Wall in their public profile.
Can I control who sees my public profile?
Yes. We care about your privacy. If you want to allow only certain members to see your profile, or wish to hide it altogether at any point (without deleting it), you can do so at any time by selecting one of two privacy options.
What are Beach Buddies?
These are new friends who'll keep you motivated! You can invite people to join your Beach Buddies list and exchange messages to share tips and strategies.
Can I exchange messages with members who are not in my Beach Buddies list?
At the current time, you can exchange messages only with other Beach Buddies.
How do I see my Journal entries?
You can see your Journal entries at the bottom of your Journal page. Your public entries are viewable to other members, although you cannot see them while browsing other people's Journal entries.
How do I use the Comment Wall?
Simply write your message in your Beach Buddy's Comment Wall and click Post. You can delete comments from your Wall at any time.
About the Diet FAQ
GENERAL: Is there a limit to how much protein I can have in a day?
Protein is considered unlimited, but this is not a license to overeat. We recommend that you start with a serving size (two to three ounces) and focus on your hunger cues. If you are still truly hungry, you may have some more. The key is to eat slowly and allow time for your stomach to signal to your brain that you are full. It is important to eat until you are full, not stuffed. For suggestions on lean protein sources, visit the How to Adapt Your Meal Plan section of the diet for Phase 1, Phase 2, or Phase 3.
GENERAL: Can I take a weight-loss supplement/diet aid while on the South Beach Diet?
These types of supplements are not recommended because the FDA has not evaluated their efficacy and safety. Diet aids can sometimes pose health risks. You are better off learning to reevaluate what you eat by using the principles of the South Beach Diet. Weight lost slowly is more likely to stay off, and as you shed pounds, you’ll be learning how to make healthier food choices for life.
GENERAL: How many grams of carbs can I have in a day?
The South Beach Diet is not a low-carb diet. You will not count carbs, fat, or calories. The focus is on selecting the right carbs and the right fats. During Phase 1, all foods that may cause cravings (those higher on the glycemic index) are eliminated. During Phase 2, good carbohydrate choices such as whole grains and fruits are gradually reintroduced. Again, the focus is on the right carbs, not grams of carbs.
If clicking the above link doesn't work, copy and paste it directly into the address bar of your web browser.
GENERAL: How do I choose a salad dressing?
Look for salad dressings that have three grams of sugar or less per two tablespoons. The best choices are those made with extra-virgin olive or canola oil. Other oils can be used but are not the best choices. Extra-virgin olive oil and vinegar make a great salad dressing — the acid in the vinegar helps keep your blood-sugar levels stable, and the extra-virgin olive oil provides heart-healthy unsaturated fat. You can have two tablespoons of salad dressing per meal — it will count as a fat/oil choice. For more information on what fats and other foods to eat each day, visit the How to Adapt Your Meal Plan section of the Web site.
GENERAL: Should I have any health concerns about this diet?
Before beginning any diet or exercise regimen, it is recommended that you consult with your physician.
GENERAL: What are your recommendations for exercise?
In addition to helping maintain weight loss, exercise offers a wide range of other health benefits. Find an exercise plan that you can easily incorporate into your existing lifestyle — you’ll be more likely to stick with it. Aim for 20 to 30 minutes a day, and alternate days of interval exercise (periods of fast or very fast walking in between periods of slower recovery walking) and days of core functional fitness (exercises that strengthen your core — the vital muscles in your abdomen, back, pelvis, and hips, which promote balance, stability, good posture, and increased flexibility).
Interval training switches your metabolism into high gear and increases your demand for energy (calories) so that you burn more calories and fat. It will also help you avoid weight-loss plateaus.
Like the South Beach Diet itself, the Supercharged Fitness Program, which is about interval training and core functional fitness, is divided into three Phases, each with specific goals. Check with your doctor before beginning any exercise routine.
GENERAL: How does the South Beach Diet help my overall health?
Being at a healthy weight can improve your self-esteem while preparing you for a longer, healthier life. Obese or overweight people have a higher risk of developing health problems such as back pain, heart disease, high blood pressure, diabetes, and some types of cancer. What's more, maintaining a healthy weight will give you increased energy levels.
GENERAL: What is the recommendation for omega-3s and supplements in general?
Omega-3s — polyunsaturated fatty acids that cannot be made by the body and, therefore, should come from our diet — have been shown to protect against stroke and heart disease. Most Americans don’t get enough omega-3s in their diet. Try to get between one and two grams of omega-3s daily. Good sources of omega-3s are nuts, oils, soybeans, and seafood.
Fish oil supplements are another option. In fact, while South Beach Diet creator Dr. Arthur Agatston doesn’t generally recommend dietary supplements, preferring that you get your nutrients from whole foods, he does make an exception when it comes to omega-3s. To make up for a shortfall, he recommends a fish oil supplement for most people, especially those who don’t eat fish at least twice weekly. Be sure to check with your doctor before taking any supplement.
GENERAL: Is the South Beach Diet safe for pregnant women?
First and foremost, please be sure to consult with your doctor before making any changes to your eating habits, including starting the South Beach Diet. Weight loss can affect the outcome of your pregnancy. Obesity carries risks, but so does rapid weight loss (and rapid weight gain, for that matter). Your diet directly affects the health and development of your baby.
Having said that, the South Beach Diet — with a few modifications — can be safe for pregnant women if you follow it as a “healthy eating” plan and not as a “weight-loss” plan. Start on Phase 2 and take in three to four cups of fat-free or low-fat milk daily. This provides your developing baby with important nutrients, like calcium, needed for proper bone growth. The wide range of healthy foods on the South Beach Diet also provides other nutrients that are important during pregnancy. In addition, it is important to take your prenatal vitamins as directed by your doctor.
GENERAL: Is the South Beach Diet safe for nursing mothers?
First and foremost, please consult with your doctor before starting the South Beach Diet. Nursing mothers need extra calories and nutrients for successful breastfeeding. Starting with Phase 1 may interfere with adequate milk production, so it is best to start with late Phase 2 by having two to three fruits and two to three starch servings daily. Make sure that you include three cups daily of either fat-free or one-percent low-fat milk, or plain nonfat yogurt. A good rate of weight loss for nursing mothers is one-half to one pound per week. Trying to nurse and lose weight at the same time requires patience.
GENERAL: Is the South Beach Diet safe for kids?
Growing children have important nutritional needs that often cannot be met by following a weight-loss plan. Oftentimes the weight will take care of itself if healthy food choices are provided and physical activity is encouraged. A child should be placed on a weight-loss plan only if a physician recommends it.
Instead of focusing on weight loss, help teach your children to avoid processed snacks and to make healthier choices such as whole-grain foods, fruits, and vegetables. As a parent, you can help guide your children in the right direction for a lifetime of healthy eating habits. In addition to modifying your children’s diet, encourage them to get frequent exercise. Sedentary children become sedentary adults. And be sure to set a good example by eating healthfully and exercising along with your kids.
GENERAL: Where can I get information about South Beach Living Foods from Kraft?
The best place to get information about South Beach Living Foods from Kraft is: http://www.southbeachdiet.com/sbd/members/kraft.aspx
Here you will find the information you need about these ready-made foods designed to make following the South Beach Diet lifestyle easier than ever.
PHASE 1: I don't like eggs. What else can I have for breakfast?
Eggs are recommended on the South Beach Diet because they are a good source of protein, but there are many other healthy substitutes. Since you don't like eggs, you can enjoy tofu, Canadian bacon, fat-free or low-fat cheese, peanut butter, or the lean chicken, beef, or fish from last night's dinner — all foods high in protein. For more ideas, check out the What to Eat — Phase 1 section of the Web site. Experiment with new ingredients and recipes until you find meals that work for you. And if you have questions about specific foods, visit the Ask the Nutritionists section of the Message Boards for answers.
PHASE 1: I don't like tomato juice or vegetable juice. What can I substitute?
The foods listed in the Meal Plan are suggestions, not requirements. You do not have to drink tomato or vegetable juice. Instead, you may add vegetables such as spinach, tomatoes, mushrooms, peppers, or asparagus to your morning eggs. You could also prepare one of our Phase 1 vegetable recipes ahead of time, warm it up in the microwave, and have it with the rest of your planned breakfast. If you miss drinking a juicy beverage at breakfast, try a sugar-free powdered drink mix. These come in a variety of flavors and can round out your morning meal.
PHASE 1: I'm noticing "sugar alcohols" on labels I'm reading. What are they, and are they South Beach Diet-friendly?
Sugar alcohols, which are derived from plant products, are used in many sugar-free and low-carb products to provide texture and a sweet flavor. Common sugar alcohols include maltitol, mannitol, sorbitol, and xylitol. You’ll see them in mints, gum, candy, syrup, and the like, often with the words “sugar-free” or “no sugar added” on the labels. Sugar-free products that contain sugar alcohols are not calorie-free (like sugar, sugar alcohols yield four calories per gram). The difference is that sugar alcohols evoke a low-glycemic response. That means that they are digested and absorbed more slowly and, therefore, do not cause rapid fluctuations in blood-sugar levels.
Products that contain sugar alcohols have been incorporated into the South Beach Diet under the Sweet Treats category. This is where you’ll find items like no-sugar-added Fudgsicles® and Popsicles®. You have the option of enjoying up to 75 to 100 calories per day from the Sweet Treats category.
As you know, the South Beach Diet is not a calorie-counting diet. The reason we restrict Sweet Treats is that excessive amounts of sugar alcohols can cause gastrointestinal distress such as bloating, gas, and diarrhea. The 75- to 100-calorie limit will assist in keeping a check on the amount of sugar alcohols consumed.
PHASE 1:What other things can I drink besides water and vegetable juice?
Any diet, decaffeinated, sugar-free sodas and drinks are allowed on Phase 1. Be sure to check out the sugar-free powdered drink mixes offered in your local grocery, as there’s an increasing variety of flavors like ruby-red grapefruit, orange, iced tea, and pink lemonade. In addition, you can enjoy up to two cups of fat-free or low-fat milk and low-fat plain soy milk.
You can also drink caffeinated coffee or diet sodas with caffeine added — just try to limit your intake to one to two servings per day. Caffeine stimulates the pancreas to produce insulin, a hormone that regulates blood sugar. When too much insulin is released at once, it can result in cravings. However, one or two cups of coffee or caffeinated soda a day won’t have all that great an impact on insulin levels — so there's no need to deprive yourself.
PHASE 1: Can I drink herbal teas?
Yes, you can enjoy herbal teas such as peppermint and chamomile. Please avoid any teas that promise to help you lose weight or boast any other unrealistic health claim. You can also enjoy decaffeinated tea. It's fine to drink caffeinated tea as well — just limit yourself to one to two servings per day.
PHASE 1: How many servings of nuts can I have?
Nuts contain heart-healthy, unsaturated fat and make a great South Beach Diet snack. However, while the South Beach Diet doesn’t require you to count calories, even healthy foods can be diet busters if you overindulge. For this reason, we limit nuts to one serving daily. The serving size varies, depending on the type of nut (the guidelines are below). To avoid overdoing it, measure out your snack and put the rest away.
· Almonds —15 (dry-roasted recommended)
· Brazil nuts — 4
· Cashews — 15 (dry-roasted recommended)
· Macadamia nuts — 8 (dry-roasted recommended)
· Peanut butter (natural) and other nut butters — 2 tablespoons
· Peanuts — 20 small (may use dry-roasted or boiled)
· Pecans — 15 (dry-roasted recommended)
· Pine nuts (pignoli) — 1 ounce
· Pistachios — 30 (dry-roasted recommended)
· Walnuts — 15 (dry-roasted recommended)
In place of nuts, you may use:
· Sunflower or pumpkin seeds — up to 1 ounce
· Flaxseeds — 3 tablespoons
PHASE 1: How do I choose a yogurt?
No matter what Phase you’re in, the best yogurt choice is plain, fat-free yogurt. Feel free to add one to two teaspoons of sugar substitute, or flavor the yogurt like a ricotta crème.
People in Phase 2 can also introduce artificially sweetened, nonfat flavored yogurt. Many yogurt companies add sugar to their flavored yogurt, so you’ll need to look for varieties that use a sugar substitute. To find them, look for the words “light” or “lite.” You’ll need to limit the amount of artificially sweetened, nonfat flavored yogurt you eat to four ounces daily. This is because numerous yogurt companies have reformulated this type of yogurt by adding high-fructose corn syrup, an ingredient that’s high on the glycemic index.
PHASE 1: If I don't have a lot of weight to lose, can I start in Phase 2?
People who have 10 pounds or less to lose, who don’t have problems with cravings, or who simply want to improve their health can start the diet with Phase 2.
PHASE 1: I'm on Phase 1 and have a headache. What should I do?
Some dieters on Phase 1 experience headaches. To remedy this, make sure you eat three regular meals and all three of your snacks. Snacks really are mandatory during Phase 1 — they help keep your blood-sugar levels steady, and skipping them could cause headaches. When snacking, choose low-fat cheese, nuts, or another good source of protein.
Also check that your portions are not too small. This is a common mistake made by new dieters. Don’t worry about counting calories. Instead, slow down, enjoy your meal, and give your stomach time to signal to your brain that you are full. Another thing to consider: If you recently limited your caffeine intake, you may be experiencing withdrawal headaches. If so, try adding back one cup of caffeinated coffee daily. Lastly, be sure to drink plenty of water — eight to 10 glasses a day is usually sufficient.
Your headaches should subside over the next few days. If not, contact your doctor.
PHASE 1: How can I prevent constipation?
There can be several reasons for constipation. It can be caused from too little fiber or too much fiber, not enough fluids, not enough activity, and a decrease in caffeine intake.
Since the South Beach Diet provides several good sources of fiber, you may be having more than you previously consumed. Eating more high-fiber vegetables and legumes than your body is used to can lead to constipation. Increasing your fiber intake will mean your GI tract needs to adjust. This normally takes time, but there are things you can do during this adjustment period. Please be sure that you are eating a variety of vegetables. Eating both raw and cooked vegetables can be helpful in preventing constipation. It’s also important to increase your fluid intake as you increase your fiber. Please be sure you are drinking enough fluids to satisfy your thirst and more if the weather is hot or humid or if you engage in strenuous physical activity.
If you are taking a fiber supplement you may want to discontinue its use. This may lead to consuming too much fiber, which can cause constipation. Since the South Beach Diet provides several sources of dietary fiber through vegetables and legumes you most likely won’t need to continue with a supplement.
Some members with constipation benefit from cutting back on cheese, so please monitor your cheese intake.
Additionally, if you have suddenly eliminated caffeinated beverages, the withdrawal may affect you as well. The South Beach Diet does allow one to two servings (eight ounces) of a caffeinated drink each day (then switching to decaf). Your body may adjust to this in time, but you will need to be patient, as caffeine can be a stimulant to the digestive tract.
Another factor with constipation is physical activity. The gastrointestinal tract is one large muscle. Usually some activity in your day can help stimulate this muscle and move stool through your system. Please try to add a daily walk to your routine to help.
If you find that the problem is not resolving itself then please speak with your health-care provider and also consider moving on to Phase 2. Reintroducing fruit and starch back into your Meal Plan may help relieve your constipation.
PHASE 2: How do I add back grains and fruits in Phase 2?
The goal during Phase 2 is to add carbs back slowly and gradually, and no two people will experience it the same way.
For the first week of Phase 2, we recommend you start by reintroducing two good carbs daily — one starch and one fruit. For the starch, we suggest a high-fiber cereal at breakfast. It's best to avoid eating fruit first thing in the morning, so we suggest you try it at lunch, dinner, or for a snack.
You can enjoy a serving of fruit with breakfast after the first week in Phase 2, if desired. Then in week two, move to eating four good carb choices daily: two fruits and two starches. Continue this process until you’re able to eat two to three fruits and two to three starches a day.
PHASE 2: I think my weight loss may have stalled on Phase 2. What should I do?
There are a couple of reasons why your weight loss may have stalled. First, you may be close to your optimum weight. At this point, any further weight loss would be for cosmetic purposes. It could also be that you are introducing carbs back into your diet at too fast a rate. Bring back carbs one at a time, paying close attention to how your body responds. Reintroducing them slowly will keep cravings from returning and protect you from reversing weight loss. Also, try increasing the length or intensity of your workouts to achieve your goals.
PHASE 2: What alcohol can I drink on Phase 2?
During Phase 2, alcohol can be reintroduced in moderation. Moderation is defined as one to two drinks per day. Wine is the best choice. Vodka, gin, rum, and bourbon are also fine. If you choose to drink, make sure you do so during or right after a meal, since a stomach full of food will slow the absorption of alcohol into your bloodstream — and keep your blood-sugar levels steadier. And, of course, you'll want to avoid sugary mixers like fruit juices and regular tonic — opt for diet tonic instead.
One drink=
· 0.5 ounces of distilled alcohol
· 3–5 ounces of wine
· 1.5 ounces of 80-proof distilled spirits
PHASE 2: Are there guidelines I should follow when buying bread?
When shopping for bread, it's important to read the list of ingredients. Terms like “natural whole-grain goodness,” “whole wheat” (as opposed to “100 percent whole wheat”), “enriched wheat flour,” and “unbleached flour” may mean that the bread is actually made with refined flour. The best breads are made with whole grains — listed as the first ingredient — and contain at least three grams of fiber per slice.
PHASE 2: What do I do if my cravings return?
If your cravings return, it’s possible that high-glycemic carbs have crept back into your diet. It could also be that you’ve added carbs back at too fast a rate. Each person responds differently to Phase 2’s reintroduction of carbs, and you’ll need to pay close attention to your reaction to different carb-containing foods.
It may be helpful to return to Phase 1 for a few days until your cravings are back under control. Then, when you move back into Phase 2, reintroduce carbs one at a time until you find ones that don’t trigger cravings. Work up to the point where you can eat two to three servings of good carbs a day.
PHASE 2: What should I look for when choosing a cereal?
When choosing a cold cereal there are two things to look for — high fiber and low sugar. The best cereal choices on the South Beach Diet will have five grams of fiber or more per serving and eight or fewer grams of sugar. Keep in mind the higher the better for fiber and the lower the better for sugar. When looking for a hot cereal, avoid instant-cooking-type cereals and instead choose slow-cooking, whole-grain varieties that do not have added sugars.
PHASE 3: What is the difference between Phase 2 and Phase 3?
During Phase 2, dieters continue to lose weight while learning to reintroduce carbs into their Meal Plans. It’s a slow process that involves monitoring for the return of cravings. The goal is to reach a healthy weight while learning which carbs you can enjoy and which ones trigger cravings. Once you hit a healthy weight, you move to Phase 3 — the maintenance Phase. People in Phase 3 no longer need to follow any set Meal Plans; they simply apply the principles of the South Beach Diet lifestyle. Phase 3 isn’t about abandoning the diet and eating anything you want — it ’s about enjoying the realistic lifestyle while continuing to make smart, healthy food choices most of the time, which help you to maintain your healthy weight.
PHASE 3: Now that I'm in Phase 3, can I eat anything I want?
Phase 3 is the maintenance Phase of the South Beach Diet, and it’s designed to last the rest of your life. You’ve achieved a healthy weight, but you'll continue following the principles of the South Beach Diet that you learned in Phases 1 and 2. Phase 3 isn’t about abandoning the diet and eating anything you want — it’s about continuing to make smart, healthy food choices. Experiment with new recipes and ingredients, and know that your new lifestyle will greatly improve your overall health.
PHASE 3: What should I do if I gain a little too much weight on Phase 3?
The South Beach Diet is designed to be flexible, and it also accommodates the occasional overindulgence. If you put on a few extra pounds during Phase 3, try returning to Phase 2 until you lose the extra weight. If your cravings start to return, you can also return to Phase 1 until you have them back under control.
How Should I Use This Site FAQ:
First, proceed to the homepage.
This is the first page you'll see every time you log in to the South Beach Diet Online.
Here, you can weigh in, see Today's Meals, read exclusive online content, and get regular updates about new features on the site.
Next, read about the South Beach Diet in the Food & Recipes section, where you'll find menus, recipes, and guidance to build your own diet.
Get an overview of the 3 Phase system.
Learn about good carbs and good fats.
Discover what the first Phase of the South Beach Diet will be like.
Find out why the South Beach Diet works.
View a week’s worth of Meal Plans for whatever Phase of the diet you’re in.
Generate a customized Shopping List of ingredients. Print it out and take it with you to the market.
Use the Recipe Search to find new dishes, and begin compiling a list of your Favorite Meals.
Review the Glycemic Index to learn how different foods increase your blood sugar and how this affects your weight loss.
Learn which foods are acceptable for each Phase.
Learn how to create your own Meal Plan.
Go to the Public Profile Settings page to begin customizing the site.
If at any point you need to change your personal information (alias, age, starting weight, diet Phase, etc.) you can click My Account in the upper right area of any page, and then select Diet Profile.
Be sure you have an alias you like. Your alias will show up on all of your Message Board posts. The default alias will be "Member ###," where the number signs represent a unique member-identification number.
Confirm your Journal and homepage preferences. (The Journal is where you’ll share your experiences with other members.)
Visit the Weight Tracker and begin charting your progress.
If you haven't already, you can type in your current weight and start a chart of your weight history. Weigh in once a week to keep track of your progress.
Also, if you haven't already, set your target weight. You can also change your target weight after looking at the BMI suggestions in the target-weight box.
Visit the Weight Tracker.
Review your Calendar.
Click on My Tools and then select Calendar. Select a day of the week for your weekly weigh-ins.
Add personal reminders and notes.
Visit the Message Boards.
Introduce yourself to thousands of other South Beach Dieters.
Share recipes, stories, and advice.
Start writing in your Journal.
Create a Journal entry about starting the South Beach Diet Online.
How Do I Change FAQ:
How do I change my alias?
Click on My Account in the top right area of any page, and then click on Diet Settings. This will allow you to change various things about your diet Profile, including your alias.
How do I change my account information?
Click on My Account in the top right area of any page, and then click on Payment Information. This will allow you to edit your password, credit-card information, address, and other account settings.
How do I change my meals?
The Change Meal feature allows you to swap any meal for another meal. Just click on Food & Recipes and then Today's Meal Plan (or This Week's Meal Plan), and you'll notice the Change Meal link next to each meal title (breakfast, lunch, dinner, etc.). Click on this link and you'll be taken to a page with a full list of Phase-appropriate meals that you can swap in.
Within this screen you can also move around to different meals for that day and change them as well. When you return to your Meal Plan page, you'll see your changes reflected.
Also note that if you are in Phase 2, you will see both Phase 1 and Phase 2 meals, since they are both allowed in Phase 2. Likewise, in Phase 3, you will see meals for Phases 1, 2, and 3. Click here to explore this feature.
How do I change my current Phase?
Click on My Account in the top right area of any page, and then click on Diet Settings. This will allow you to edit your current Phase, as well as your starting weight, diet start date, and other Profile settings.
Ending the Program FAQ:
What happens at the end of my program?
Your subscription will automatically renew until you decide to cancel.
How do I cancel my program?
You can cancel your subscription anytime by calling customer service — but please keep in mind a few important details before you cancel:
- The South Beach Diet Online is equipped with all the weight-loss tools you need to reach your goals and maintain the progress you’ve made! If you cancel, you will lose access to all your Journal and weight-tracking entries,your favorite South Beach Diet recipes, your daily and weekly Meal Plans, and more.
- 2. Our tools and features are continuously being upgraded and improved. By canceling, you’ll miss out on the latest advice from Dr. Agatston, personal guidance from the South Beach Diet credentialed dietitians, and important health and diet information.
- 3. This is your resource for member support — don’t lose your valuable Beach Buddy system and access to the inspiring community on the South Beach Diet Message Boards.
- 4. Once you cancel, you may not be able to renew at the low rate that you’re currently paying. If you still wish to cancel your subscription, or if you have any questions at all, please call our Customer Care group toll-free at 1-888-625-8707. We’re here from 9 a.m.–8 p.m. EST, Monday through Friday, to answer your calls. We are always striving to make the South Beach Diet Online the best dieting experience on the Web, and your feedback is invaluable to us.
How do I receive a refund?
If you want to cancel your subscription, you must call us toll-free at 1-888-625-8707, Monday through Friday, 9 a.m.–8 p.m. EST. You can receive upon request any refunds available to you, but cancellations are not retroactive. If you cancel your membership after your membership period has begun, you will be entitled to a refund only for the unexpired portion of that membership period, less any applicable minimum charges.
Refer to your original enrollment confirmation e-mail for more details.
Managing Your Diet FAQ:
How do I pause my diet?
Click on My Account in the top right area of any page, and then click on Diet Settings. Look for the Diet Status entry; it will likely say "Active." Next to this you’ll see a link that reads, Pause Your Diet. Clicking this will take you to a confirmation screen. Click on Pause Diet again, and your diet will be paused. Pausing means that your Meal Plan, Weight Tracker, and Calendar will be frozen, and you will see a red “stop” hand icon to let you know you are paused. You can still make Journal entries and Calendar notes, and use the Message Boards and other site content.
To reactivate your diet, return to the Diet Settings page. After Diet Status,” you’ll see the word Paused and then a link to Activate Your Diet. Click this, and you'll be taken to a confirmation page, where you can click on Activate Diet to start again. You'll pick up exactly where you left off on the Meal Plan.
Please note that pausing and activating your diet will have no impact on your subscription period. So, for example, pausing your diet for five days will not add five more days to your subscription.
How do I use the vegetarian plan?
There are a number of ways to use the vegetarian options on the site. You can go to the bottom of your Profile page to change your Meal Plan to Vegetarian. This will automatically make all meals on your Meal Plan vegetarian.
If you would like to start by seeing some vegetarian options, go to Food & Recipes and click on the Vegetarian Meals link on the left-side navigation bar. Here, you will find tips and tricks for creating your own vegetarian meals.
Finally, you can always do a Recipe Search and check the "Vegetarian only?" box. This will allow you to make a selection from our wide range of vegetarian recipes.
What is BMI?
The BMI (or Body Mass Index) is a ratio of your height to your weight. The Weight Tracker suggests a weight range for your height that would lead to a healthy BMI.
Site Features FAQ:
What is Today on the Beach?
Today on the Beach is a homepage area dedicated to highlighting content around the site. Because there is so much content on the site, and sometimes it's not easy to find everything you're looking for, this area will make new suggestions for places you should check out. Keep checking the homepage for new links.
What is My Public Profile?
My Public Profile is your online bio. It allows you to connect with other members who have similar interests and goals. By uploading your photo and listing any personal details you’d like to share on your Public Profile, other members can get to know you — and that leads to the next step: building a network of Beach Buddies who can give you motivation and encouragement. Beach Buddies can exchange messages and share invaluable tips and also inspire one another by putting notes on the Comment Wall in their Public Profiles.
Can I control who sees My Public Profile?
Yes. We care about your privacy. If you want to allow only certain members to see your Profile, or wish to hide it altogether (without deleting it), you can do so at any time by selecting one of three privacy options.
What are Beach Buddies?
These are new friends who’ll keep you motivated! You can invite people to join your Beach Buddies list and exchange messages to share tips and strategies.
How do I use Beach Buddies?
Please refer to the Beach Buddies tutorial. You’ll find this on the main Beach Buddies page, which is accessible from your Quick Links box on your homepage, as well as from the main Community page. This is also where you can use Beach Buddy Mail to stay in touch with your Beach Buddies.
How do I see my Beach Buddy Profile?
Click on Beach Buddies in the Quick Links box or in the left-hand toolbar on the main Community page, and then on the Update Beach Buddy Profile link. You will not see your Beach Buddy Profile while searching other members' Profiles, but it will be viewable to them.
Can I exchange messages with members who are not on my Beach Buddies list?
At the current time, you can exchange messages only with other Beach Buddies.
How do I see my Journal entries?
You can see your Journal entries at the bottom of your Journal page. Your public entries are viewable to other members, although you cannot see them while browsing other people's Journal entries.
How do I use the Comment Wall?
Simply write your message in your Beach Buddy’s Comment Wall (or leave one on your own) and click Post. You can delete comments from your Wall at any time.
How do I use the Message Boards?
To start using the Message Boards, take a look at the Message Boards Tutorial.
Contact Us FAQ:
How can I ask questions about the site?
For questions about the site, first try looking through this Help section and reading the tutorials for our more complex features like Message Boards and Beach Buddies. If after reading through all of that you still have a question, you can e-mail us at support@southbeachdiet.com or call us toll-free at 1-888-625-8707 from 9 a.m.–8 p.m. EST, Monday through Friday.
What are your hours?
You can reach us from 9 a.m.–8 p.m. eastern standard time, Monday through Friday. Our toll-free number is 1-888-625-8707.
We usually have a heavier call volume in the morning. If you have trouble getting through, try calling in the afternoon to avoid the morning rush.
How can I ask questions about the diet?
For questions about the diet, first read through the Foods to Enjoy and Avoid lists. The best place to find answers to your questions is through our extensive Message Board system. You can use the Search feature to find similar questions to yours that may already have been answered. For nutrition questions, please do a search in the Ask the Nutritionist Message Board. If your question has not been answered, please post it on the Ask the Nutritionist Board.
How can I contact you for media and advertising inquiries?
For media inquiries, contact us at press@southbeachdiet.com.
For advertising inquiries, contact us at advertising@southbeachdiet.com.
For business partnerships, contact us at partner@southbeachdiet.com.
Where do I ask questions about my bill?
If you have any questions regarding billing on your account, please refer to the Billing History and Payment Information links under the My Account page.
Should you have further questions, please e-mail us at billing@southbeachdiet.com.
What happens at the end of my program?
Your subscription will automatically renew until you decide to cancel.
How do I cancel my program?
You can cancel your subscription anytime by calling customer service — but please keep in mind a few important details before you cancel:
- The South Beach Diet Online is equipped with all the weight-loss tools you need to reach your goals and maintain the progress you’ve made! If you cancel, you will lose access to all your Journal and weight-tracking entries,your favorite South Beach Diet recipes, your daily and weekly Meal Plans, and more.
- Our tools and features are continuously being upgraded and improved. By canceling, you’ll miss out on the latest advice from Dr. Agatston, personal guidance from the South Beach Diet credentialed dietitians, and important health and diet information.
- This is your resource for member support — don’t lose your valuable Beach Buddy system and access to the inspiring community on the South Beach Diet Message Boards.
- Once you cancel, you may not be able to renew at the low rate that you’re currently paying. If you still wish to cancel your subscription, or if you have any questions at all, please call our Customer Care group toll-free at 1-888-625-8707. We’re here from 9 a.m.–8 p.m. EST, Monday through Friday, to answer your calls. We are always striving to make the South Beach Diet Online the best dieting experience on the Web, and your feedback is invaluable to us.
How do I receive a refund?
If you want to cancel your subscription, you must call us toll-free at 1-888-625-8707, Monday through Friday, 9 a.m.–8 p.m. EST. You can receive upon request any refunds available to you, but cancellations are not retroactive. If you cancel your membership after your membership period has begun, you will be entitled to a refund only for the unexpired portion of that membership period, less any applicable minimum charges.
Refer to your original enrollment confirmation e-mail for more details.
Where can I ask questions about the new Kraft South Beach Diet product line?
The best place to get information about South Beach Diet Foods from Kraft is:
http://www.southbeachdiet.com/kraft/kitchen.asp
This page will have all the information you need about Kraft’s ready-made foods designed to make following the South Beach Diet lifestyle easier than ever.
Message Boards FAQ:
How do I use the Message Boards?
For a detailed rundown on how to use the Message Boards, please read our tutorial.
Why am I getting e-mails from Prospero.com?
Prospero is the company that hosts the South Beach Diet Message Boards. Prospero sends notifications when there are replies to you on the Message Boards or when there are posts on threads to which you subscribed.