Janet here is a link that will give you a crash course on the south beach diet book. Check it out. Hopefully it might be of some help to you!

https://www.southbeachdiet.com/pdf/sbd/SB-HANDBOOK.pdf

When following the.plan i don't normally count calories. The best aspect of this is with the and I don't have to. I usually start out with 3 to 4 ounces of protein and then add veggies . I measure and weigh my food so that I don't over do it with my portions. If I add reduced fat cheese i keep it to 1/4 cup etc..