South Beach Diet
Author: Dr. Arthur Agatston, Cardiologist
Low
Glycemic Index Pyramid - Do Low
Carb Diets Work - Weight
Loss Health Trials -
What is Ketosis - Ketoacidosis
What are Ketogenic Diets
- Ketone Testing Strips - Benefits
of Low Carb Diets - Carb Counting
Free Low Carb Diet Advice
- Low Carb Eating - Low
Carb Recipes - Nutrient
Analysis of Atkins Diet
Low Carb Diets Better
For Weight Loss - Low
Carb Weight Loss - Carbohydrate
Addicts Diet
Zone Diet - Are
Low Carb Diets Healthy - Health
Effects of Low Carb Diets
The South Beach Diet Phases
Like most other low-carb diets, the South
Beach Diet is divided into three phases: Phase One (14 days), an initial
phase during which carbs are particularly restricted; Phase Two during
which you may slowly add back carbs that are higher on the glycemic index;
Phase Three, beginning when you have reached your ideal weight, which
is a long term weight maintenance plan.
Good Carbs Versus Bad Carbs
In simple terms, the South Beach Diet differs
from other low-carb diet programs in that it emphasises the different
types of carbs to be consumed, rather than quantities. However, like many
other low-carb plans, greater importance seems to be given to carbs than
calories.
South Beach Diet Phase One
The idea of this induction phase is to
normalize insulin levels and eliminate cravings for sugary carbs. During
this phase you eat ample protein, good fats, along with carbohydrates
that are low on the glycemic index - so, bread, rice, potatoes, pasta,
sweets, alcohol, fruits and starchy vegetables are not allowed.
Foods to enjoy, include: lean beef,
skinless white chicken, fish and shellfish, fat-free or low-fat cheese,
nuts, egg whites, tofu, olive oil.
Foods to avoid, include: fatty cuts
of beef, chicken legs, full-fat cheese, carrots, corn, potatoes, fruit
and fruit juices, bread, rice, pasta, yogurt, milk and alcohol.
South Beach Diet Phase Two
During this phase of the diet, which lasts
until you have achieved your ideal weight, you may slowly re-introduce
carbs into your daily diet with priority given to carb-foods that are
medium or low on the glycemic index.
Carbs to re-introduce, include:
whole wheat pasta, brown rice, high fiber cereals, oatmeal, multi-grain
bread, popcorn, barley, low-fat yogurt, skimmed milk, red wine and most
fruits.
Carbs to avoid (or eat only occasionally)
include: white rice, white bread, baked potato, carrots, corn, cookies,
honey, jelly, bananas, pineapple, watermelon and fruit juices.
Exercise and Weighing Scales
The South Beach Diet recommends at least
20 minutes of exercise a day. It also recommends fish oil supplements.
You need not weigh yourself every day - instead keep an eye on how your
clothes are fitting - and, if you start to gain weight, cut back on the
carbs.
South Beach Diet Issues: Calories, Portion
Size
Considered the most liberal of popular
low carb weight loss plans, and the most up-to-date in terms of its emphasis
on the glycemic index as a way of identifying better carbs, the South
Beach Diet suffers from a lack of emphasis on calorie-counting or firm
portion sizes. In view of the link between calorie-intake with calorie-expenditure,
where weight loss or weight maintenance is concerned, more specific advice
on calorie intake would have been helpful.
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