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Weight loss

The South Beach Diet says that you'll lose 8 to 13 pounds (3.6 to 5.9 kilograms) during phase 1. That's the first two weeks of the diet. It also says you'll lose most of the weight from your midsection. In phase 2, it says that you'll likely lose 1 to 2 pounds (0.5 to 1 kilogram) a week.

Most people can lose weight on almost any diet, especially in the short term. The key is to eat fewer calories than you burn off with physical activity. Some experts say it's ideal to lose 1 to 2 pounds a week. The steady pace may be more likely to help you keep weight off compared with fast weight loss.

Losing a large amount of weight fast may mean that you're losing water weight or lean tissue, rather than fat. But sometimes, faster weight loss can be safe if it's done in a healthy way. For example, some diets include an opening phase to help you jump-start your weight loss. These include the South Beach Diet and the Mayo Clinic Diet.

Health benefits

The South Beach Diet's main purpose is weight loss. But it may help you make some healthy changes. The diet includes lean protein, healthy fats, whole grains, vegetables and fruit. These foods are healthy. And losing extra weight by eating fewer simple carbs may help make your cholesterol levels better.