1. Follow a Three-Phase Plan
This weight loss program involves a three-phase plan for improving your diet and performing daily exercise. The first phase of the dietary program is designed to give you a boost with weight loss and help you to eliminate your cravings for foods that are high in sugars and starches. The first phase of the exercise program slowly eases you into regular exercise. The second phase continues with healthy eating and more intense exercise. You progress into the third phase, the maintenance phase, once you reach your weight loss goal.
2. Eliminate Some Foods
The first phase of the program may seem a little strict, so be prepared if you want to stay committed. For 2 weeks you will need to eliminate all alcohol, fruits and carbohydrate-rich foods, such as grains and starchy vegetables. The book indicates that the purpose of this phase is to help you stabilize your blood sugar and eliminate your cravings for sugary foods. As you progress into the second phase you will be able to incorporate alcohol, fruit and whole grain carbohydrate sources like bread and pasta back into a balanced diet.
3. Exercise Is Included
The biggest change in this book, as compared to the first South Beach Diet program, is the exercise component. The author has teamed up with exercise experts to design a workout program divided into three phases which align with the three phases of the diet. It is a very basic program that will ease you into exercise and is intended to help you develop lifelong exercise habits. The program consist of 20-minute walking sessions and 20-minute full body toning sessions, to be performed on alternating days.
4. Maintenance Is the Goal
While this plan includes a diet with somewhat rigid rules in the first phase, it does focus on long term maintenance of weight loss. The dietary component is designed to guide you in eating a variety of well-balanced meals, including lean protein, fruits, vegetables and high-fiber carbohydrates. Focusing on portion sizes and hunger cues allows you to fit in the occasional food splurge during the long term maintenance phase. The exercise program aims to be simple, use little equipment and be time efficient so you can include it in a busy lifestyle.
5. Use for Weight Loss or Health Improvement
The book states that the program can be used by those wanting to lose a significant amount of weight, and by those with little to no weight to lose who seek a healthier lifestyle. If you have a large amount of weight to lose and experience cravings for unhealthy foods often, you should begin the program in phase 1. If you have little, if any, weight to lose and do not experience cravings often you can begin the program in phase 2.
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