What drinks can you have on the South Beach Diet?

October 26, 2025 •

4 min read

The South Beach Diet, a phased approach to weight loss, structures beverage intake differently in each phase, with the initial phase being the most restrictive. Knowing exactly what drinks can you have on the South Beach Diet is crucial for maintaining ketosis and ensuring successful weight loss. This guide will walk you through the permitted and restricted liquids for every stage of the plan.

Quick Summary

This guide breaks down the specific beverages allowed in each phase of the South Beach Diet, detailing which low-carb options are best for hydration, boosting metabolism, and occasional indulgence.

Key Points

Prioritize Hydration: Drinking plenty of water is fundamental to the South Beach Diet, helping to manage appetite and aid weight loss.
Strict Phase 1 Rules: The initial two weeks prohibit all alcohol, fruit juices, and sugary drinks to reduce cravings and jumpstart weight loss.
Allowed Basics: Unsweetened coffee, tea, and vegetable juice are generally permitted in unlimited quantities across all phases.
Limited Alcohol in Later Phases: Small, occasional servings of dry wine or light beer are allowed in Phases 2 and 3.
Flavor Naturally: Infusing water with lemon, lime, mint, and cucumber is a calorie-free way to add flavor and variety to your hydration.
Avoid Sugary Beverages: High-sugar drinks like fruit juice, sodas, and sweetened coffees are restricted, especially in the early phases.

The Importance of Hydration on the South Beach Diet

Staying properly hydrated is a cornerstone of the South Beach Diet, just as it is for any healthy eating plan. The diet recommends consuming at least 64 ounces of water daily, with specific recommendations often suggesting drinking half of your body weight in ounces of fluid. Hydration helps with weight loss by increasing feelings of fullness, which can reduce overall calorie intake. Drinking enough water also aids digestion, normalizes blood pressure, and helps transport nutrients to your cells.

South Beach Diet Phases and Beverage Guidelines

The South Beach Diet is divided into three distinct phases, and the rules governing what you can drink change with each one. It is important to know the guidelines for your current phase to ensure you stay on track with your goals.

Phase 1: The Initial Restrictions

Phase 1 is the most restrictive and aims to eliminate cravings by cutting out most carbohydrates and sugar for two weeks. During this phase, you are expected to see rapid weight loss.

Allowed drinks (unlimited quantities):

Water (plain, sparkling, seltzer)
Coffee (regular or decaffeinated, black)
Tea (regular, decaffeinated, or herbal, unsweetened)
Vegetable juice (such as low-sodium tomato juice)
Sugar-free drink mixes
Broth (meat or vegetable)

Drinks to avoid:

Alcohol of any kind (including wine and beer)
Fruit juice or fruit smoothies
Sugar-sweetened beverages (soda, sports drinks, energy drinks)
Dairy milk (skim, low-fat, or full-fat)
Drinks with added sugar, maple syrup, or honey
Drinks made with artificial sweeteners (limit them)

Phase 2: Gradual Reintroduction

In Phase 2, you begin to gradually reintroduce some of the foods and drinks that were eliminated in Phase 1. This phase continues until you reach your goal weight.

New allowed drinks (in moderation):

Dry red or white wine (4 oz serving)
Light beer (12 oz serving)
Limited quantities of low-fat dairy, including low-fat milk, plain or Greek yogurt, and kefir.

Phase 3: Long-Term Maintenance

Phase 3 is designed for maintaining your goal weight and is meant to be a sustainable, lifelong approach to healthy eating. No foods are strictly off-limits, but the focus remains on mindful eating and moderation. You will generally follow the guidelines from Phase 2.

Key considerations for Phase 3 drinks:

Continue prioritizing water, unsweetened tea, and black coffee.
Enjoy occasional “treat” drinks, but limit them to avoid weight gain.
Avoid sugary beverages like regular soda and fruit juice as a regular part of your diet.
Continue enjoying occasional, limited servings of alcohol like dry wine or light beer.

Comparing South Beach Beverage Choices by Phase


Beverage Category	Phase 1 (First 2 Weeks)	Phase 2 (Until Goal Weight)	Phase 3 (Maintenance)
Water (Still, Sparkling)	Unlimited	Unlimited	Unlimited
Coffee & Tea	Unlimited (black, unsweetened)	Unlimited (black, unsweetened)	Unlimited (black, unsweetened)
Herbal Tea	Unlimited (unsweetened)	Unlimited (unsweetened)	Unlimited (unsweetened)
Vegetable Juice	Unlimited (low-sodium)	Unlimited (low-sodium)	Unlimited (low-sodium)
Fruit Juice	Avoid	Avoid (though whole fruit is added)	Limit (prefer whole fruit)
Milk (Dairy)	Avoid (limited skim milk may be allowed, check current guidelines)	Limited amounts of low-fat dairy	Moderate consumption of low-fat dairy
Soy Milk	Avoid (limited in some older versions, check current rules)	Limited amounts of soy milk	Moderate consumption of soy milk
Diet Soda & Mixes	Allowed (moderation advised)	Allowed (moderation advised)	Allowed (moderation advised)
Alcohol (Dry Wine, Light Beer)	Forbidden	Occasional, limited servings	Occasional, limited servings
Smoothies	Forbidden (fruit)	Limited (specific recipes allowed)	Use caution, monitor carbs
Sugary Drinks	Forbidden	Forbidden	Limit significantly

Smart Strategies for Staying Hydrated and Flavorful

Staying properly hydrated is vital for preventing cravings and supporting weight loss. Boredom with plain water can lead to choosing off-plan drinks, so adding flavor is a great strategy.

Infused Water: Add slices of cucumber, lemon, lime, or mint to a pitcher of water for a refreshing, calorie-free beverage. Citrus juices and herbs are generally considered free foods.
Herbal Teas: Experiment with different herbal tea flavors, like ginger or chamomile, which are calorie-free and can be enjoyed hot or iced.
Unsweetened Iced Tea: Brew a batch of unsweetened black or green iced tea to have on hand. Green tea, in particular, offers additional metabolic benefits due to its antioxidant content.
Sugar-Free Flavoring: For those who prefer a more robust flavor, using sugar-free drink mixes or zero-calorie sweeteners like stevia or monk fruit can provide a sweet taste without the carbs, though moderation is advised.
Mineral Water: Opt for sparkling mineral water for a fizzy alternative to plain water. Add a squeeze of lemon or lime for a natural, healthy twist.
Homemade Smoothies (Phase 2 & 3): Create South Beach-approved smoothies using low-carb ingredients like unsweetened almond milk, protein powder, nut butter, and approved fruits like berries (in Phase 2).

Conclusion

The South Beach Diet provides clear guidelines for beverages, emphasizing hydration with plenty of water throughout all three phases. The beverage rules are most restrictive in Phase 1, where the focus is on unsweetened, non-alcoholic drinks to jumpstart weight loss. As you progress into Phases 2 and 3, limited servings of dry wine and light beer are allowed, and more flexibility is introduced. By understanding and adhering to the drink guidelines for each phase, and getting creative with low-carb flavor additions, you can successfully navigate the diet while staying well-hydrated and satisfied.

For more detailed information on the diet's specifics, you can reference this comprehensive article from Healthline.

Frequently Asked Questions

Yes, you can drink coffee and tea on the South Beach Diet, but it must be black and unsweetened. You can add limited quantities of low-fat dairy or a sugar substitute in later phases, but black is best, especially in Phase 1.

Yes, sugar-free sodas and diet drinks are allowed, but the diet encourages moderation. Some diet-focused blogs suggest replacing them with more natural alternatives like infused water.

No, fruit juice is strictly forbidden during Phase 1 because of its high sugar content. In Phases 2 and 3, it is still recommended to avoid it and instead focus on eating whole fruit, which provides more fiber.

Alcohol is not allowed during the strict Phase 1. In Phases 2 and 3, occasional servings of dry wine (4 oz) or light beer (12 oz) are permitted, but moderation is key.

In Phase 1, most dairy is restricted. In Phases 2 and 3, low-fat milk, plain Greek yogurt, and kefir are allowed in limited quantities, typically up to two cups per day.

You can add flavor to your water by infusing it with slices of fruit (like lemon or lime), vegetables (cucumber), and fresh herbs (mint). You can also use calorie-free sweeteners like stevia or monk fruit.

During Phase 1, smoothies containing fruit are not allowed. In Phases 2 and 3, you can make smoothies with specific recipes that use low-carb ingredients like protein powder, nut butter, and limited berries.

The South Beach Diet recommends drinking at least 64 ounces of fluid daily. A common guideline is to aim for half of your body weight in ounces of water per day, though individual needs may vary.