The South Beach Diet disdains the low-fat, high-carbohydrate diets recommended by the U.S. Department of Agriculture and the American Heart Association because they ignore the benefits of unsaturated fats and the deficiencies of highly processed carbs, according to "The South Beach Diet." Arthur Agatston's diet has three phases. Phase I lasts 14 days and has the strictest rules. Phase II lasts until you reach your weight goal. Phase III lasts for the rest of your life. You should lose eight to 13 lbs. during Phase I.
Many Carbohydrates Banned
You cannot eat many carbohydrates during Phase I because they cause body fat by triggering your body's blood sugar levels to rise and cause you to crave more carbohydrates, according to "The South Beach Diet." You are not allowed to eat any baked goods, bread, cake, candy, cereals, cookies, fruits, ice cream, pasta, potatoes and rice.
You can begin eating many of these carbs during Phase II because abstaining from them for two weeks will change your body chemistry so you no longer crave these foods, according to Agatston's theory.
Saturated Fats To Avoid
You should eat few foods loaded with saturated fats during Phase I because saturated fats increase your heart attack risk. Brisket, liver, rib steaks, chicken legs and wings, duck, goose, honey-baked ham and veal breast should only be eaten in small quantities throughout the diet.
Foods You Can Eat
High fat, high protein foods don't trigger blood sugar elevations, yet they satiate your hunger, according to Agatston's theories, so they are permitted during Phase I unless they have a lot of saturated fat. They include lean beef, chicken and turkey breast, all fish, low-fat cheeses and eggs.
Most legumes and vegetables don't trigger blood sugar elevations either, although they are carbohydrates, so they are also allowed during Phase I. They include beans, broccoli, cabbage, celery, eggplant, lettuce, mushrooms, spinach and zucchini.
Breakfast
You should begin eating a hearty breakfast and a midmorning snack before eating a complete lunch during Phase I of "The South Beach Diet."
Skipping breakfast causes blood sugar to drop in the morning and increases hunger so much that it spurs you to eat unhealthy carbohydrates that make you fatter, Agatston wrote. Phase I breakfasts feature eggs by themselves, omelets and bacon.
Don't Limit Calories
During Phase I, dieters are instructed to "don't even think about limiting the amount you eat." Agatston's theory is that eating a large amount of fats, proteins and "healthy carbohydrates" conditions your body into ending its craving for the starches and sugars that cause body fat.
The Phase One meal plan for lunch includes salad nine times, grilled chicken, hamburger steak, and London broil. You should eat a lot of fish, fresh vegetables and lean meats for dinner during Phase One, wrote Agatston.
Snacks And Desserts
The "most dangerous" times of the day are midafternoon and after dinner because that is when you are the hungriest, according to "The South Beach Diet." Agatston recommends nuts as midafternoon snacks during Phase I because they contain a lot of healthy fats that satiate hunger and sugar-free gelatine and low fat cheeses as post-dinner desserts.
References
- "The South Beach Diet;" Dr. Arthur Agatston; 2003
- "The South Beach Diet Supercharged;" Dr. Arthur Agatston with Joseph Signorile; 2003
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