| The South Beach Diet is popular diet created by
the noted Miami Beach cardiologist Dr. Arthur Agatston.
Dr. Agatston created the diet in hopes of curtailing
the growing trends of obesity, cardiovascular ailments,
as well as the newfound condition called metabolic syndrome,
or prediabetes. His first point was to make a diet
full of good carbohydrates, such as fruits,
vegetables, and whole grains, and low
on processed carbohydrates, such as white
flour and any other food that has been processed
to the point where the fiber has been stripped from
it.
This alone has had remarkable effect on the obesity
trend since fiber rich carbs can dramatically lower
triglyceride levels and cholesterol. Of course, these
good carbs have to be coupled with good fats and good
proteins in order to fully satiate. So, how does Dr.
Agatston structure his diet specifically?
South Beach Phase 1
The diet is comprised of three
phases. The first of which is like a two-week
induction phase where several foods are strictly off-limits
in order to help re-calibrate the metabolism, reverse
the body?s likely inability to process refined
carbs, and help control one?s cravings. By doing
this, one can expect to lose anywhere between 8-13 pounds
on average. So, like the second phase as well, one has
3 balanced meals a day with a mid-morning and mid-afternoon
snack with a light dessert following dinner. As far
as beverages go, one can only drink water, coffee, and
tea. No alcohol is allowed during this period. Also,
no bread, rice, potatoes, pasta, or baked goods are
allowed. Candy, cookies, and cake are also not allowed
during Phase 1 as well as any kind of fruit. These first
two weeks may be challenging but your cravings for junk
food will quickly disappear after the first 2-3 days.
However, one won?t have to sacrifice taste for
health as is the case for many diets. Typical Phase
1 meals range from two egg omelets with Canadian bacon
in the mornings to London broil and mushroom caps stuffed
with spinach for either lunches or dinners. For snacks,
one could grab a low fat cheese stick, yogurt, or about
2 handfuls of nuts. A lot of the meals rely upon chicken,
fish, lean beef, and plenty of vegetables. Dessert,
such as sugar-free gelatin, is also recommended after
dinner. So, if one can last past that 3 day point then
one should be fine. Finally, one should know that the
South Beach does not give exact portion sizes and doesn?t
force you to count calories which can create frustration.
Dr. Agatston?s philosophy is that since fats and
protein create the sensation of satiety, one won?t
have to keep snacking on refined carbohydrates like
chips and cookies in order to feel full so therefore
the threat of obesity and its related ailments will
ceratinly be controlled.
South Beach Phase 2
The next phase, Phase 2, has no finite period of application.
Basically, one stays on Phase II until weight loss goals
have been met. Luckily for many, foods such as bread,
potatoes, pasta, and rice are reintroduced to the diet.
Even better for the sweet tooths is the fact that fruit
and even chocolate can now be enjoyed. During this more
lenient phase, people should expect to lose roughly
1-2 pounds a week. This is done by picking the best
carbohydrates that are high in fiber and low in starch,
while also choosing the best fats, such as mono- and
polyunsaturated fats. These include peanut oil, olive
oil, canola oil, and are also found in numerous oily
fish like salmon, mackerel, and tuna. These notably
decrease the risk of stroke or heart attack. During
this second phase, meals found during Phase 1 like grilled
chicken salads or tuna-stuffed tomatoes for lunch or
grilled salmon with lemon for dinner are still to be
implemented, but this time, these can be served with
whole grain pastas, whole grain rice, or whole grain
bread. Also continued is the use of snacks like non
fat yogurt and part skim cheese sticks; something just
enough to stave off hunger pangs before the next big
meal. Once the ideal weight has been reached, one can
finally move to the third and final phase, Phase 3.
South Beach Phase 3
Phase 3 is a lifelong phase. This is essentially a
maintenance period that is rightfully the most liberal
phase of all. In Phase 3, there is no list of restricted
foods since by this point one should have a grasp on
how the diet works and, most importantly, what works
for you. One should remember, that with this freedom
and even the freedom provided for Phase 2, it is highly
probable that one will briefly ?fall off the wagon?
at one point or another. In which case, Dr. Agatston
recommends returning to Phase 1 until you return to
your weight before faltering. However, it is never recommended
to stay on a Phase 1 diet for a prolonged period of
time due to the nutritional deprivation that could accumulate.
In closing, it?s good to understand that weight
will fluctuate, but as long as one can keep it within
a fairly narrow range and its a healthy weight for the
frame then that is perfectly acceptable. By this point,
one should be uninhibited but structured to a certain
degree, just not to the degree during Phases 1 and 2.
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