South Beach Diet
South Beach Diet
The South Beach Diet, cardiologist Arthur Agatston, focuses on eating good carbs and fats. The South Beach Diet program was initially created for cardiac patients based on nutritional research.
"Good carbs" are high in fiber or good fats and are low-GI foods. It is recommended that you select foods high in nutritional value such as brown rice over white rice. "Good carbs" are polyunsaturated and monounsaturated fats with omega-3 fatty acids.
The South Beach Diet plan teaches how to eat well - choosing the right kind of carbs and fats. There are three phases to the diet. The first phase generally results in rapid weight loss and a reduction of cravings. More carbs are introduced in the second phase and causes weight loss to slow down. The last phase is a lifestyle diet - one that is supposed to be maintained for the rest of a dieters life.
Phase one emphasizes high-quality proteins, vegetables, and salads with olive oil. Avoid bread, rice, pastas, potatoes, baked goods, soy milk and cheese, yogurt, beets, carrots, corn, all fruit, candy, cake, ice cream, and sugars. The first phase lasts 14 days.
During the first phase, weight loss can range up to 13 pounds - and people generally lose stomach fat first.
The South Beach Diet emphasizes eating 3 meals each day along with 2 snacks. Portions are controlled very strictly.
Unlike Atkins, the South Beach Diet does not allow unlimited protein. But in later phases there is less control on portions.
Phase two allows some previously forbidden foods to be slowly reintroduced. This phase lasts until the weight loss goals are met. During this phase, you should lose 1-2 pounds per week.
The final maintenance stage allows more foods to be added back into the diet. If you gain weight back, you are encouraged to go back into the first phase.
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