What Is the South Beach Diet Supercharged?

This three-phase diet and exercise plan claims to help you burn more calories and fat in less time, resulting in weight loss. While this program can be defined as a diet with rules to follow, the program aims for long-term weight loss and maintenance. It includes a balanced diet with nutrient-rich foods such as lean protein, fruits, vegetables, whole grains and low-fat dairy products. In addition, this new version of the South Beach diet includes an exercise program to compliment the three phases of the dietary plan.
The dietary component is very similar to the first South Beach Diet book released in 2003. During phase one, which lasts 2 weeks, you will be required to eliminate fruit, grains, starchy vegetables and alcohol from your diet. The book claims the purpose of this stage is to stabilize blood sugar and eliminate cravings for sugary foods. In addition, this stage is intended to boost your weight loss. After phase one, you are then allowed to incorporate these foods back into your diet in moderation. Once you reach this point in the program, appropriate portion sizes are stated in the book and some foods have explicit daily limits for intake.
The exercise program also follows a three-phase plan that slowly eases you into regular physical activity. The plan emphasizes improvements in cardiovascular health, increases in flexibility and strength, and increases the metabolism to help you fight weight loss plateaus. Exercise includes 20-minute intervals of walking and 20-minutes sessions of total body toning. Strength and toning exercises use the bare minimum of equipment, and stress functional exercise which mimics the movements we perform in everyday life. The program is designed to alternate your walking days and toning days. A leisurely recreational walk is also encouraged on your toning days, but not required.
Once you move through phases one and two, and reach your goal weight, you then enter phase three, which is considered the maintenance phase. In this phase, no food is off limits. You are expected to use what you've learned about proper nutrients and portion sizes to allow the occasional splurge on your favorite foods without returning to your old habits. Exercise is designed to be continued long term through lifestyle changes. Once you reach phase three, you are encouraged to expand the types of exercise beyond just walking to other things you might enjoy, such as cycling.
The main complaint by critics regarding the South Beach Diet is that it contains inaccuracies regarding nutritional information. Despite this shortcoming, the program is based on healthy habits. It encourages the consumption of whole, natural foods and the reduction of processed foods. The exercises are ideal for beginners and even those of an intermediate fitness level; however, as you progress, it is likely you will need to include more intense exercise and more weight training to improve gains in fitness.