Diet Plateau On The South Beach Diet

The South Beach Diet focuses on eating whole-grain carbohydrates, fiber-rich foods, lean protein, dairy and plenty of vegetables. While on the South Beach Diet, you follow three phases. The first phase lasts only two weeks. The second phase is the phase on which you remain until you reach your weight loss goal. Most people experience diet plateaus while on the second phase of the South Beach Diet.

Cause of a Plateau

The key to losing weight is to keep your body guessing. When following a commercial diet like the South Beach Diet, it is easy to fall into a routine of eating the same foods at the same time every day. Although this may take a lot of the guesswork out of the diet, it can stall your weight loss. As you make changes, your body adapts to these changes. Once your body adapts, it is important to slightly vary your routine.

Reduce Calories

When you reach a diet plateau, it may be necessary to reduce your calorie intake. Most diet plateaus on the South Beach Diet occur during the second phase, which is the longest weight-loss phase. During this phase you are permitted to eat whole-grain carbohydrates, fruits, vegetables, low-fat dairy and lean proteins. In order to reduce calories, it may be beneficial to cut back your daily fruit intake slightly. Fruit often contains high amounts of sugar as well as calories. In addition to cutting back fruit, you can also decrease portion sizes of the other food groups.

Vary Eating Routine

Instead of eating the same types of foods for breakfast, lunch and dinner every day, vary your eating routine. If you normally eat whole-grain toast for breakfast, try making a vegetarian omelet instead. If you usually have a sandwich for lunch, try eating a salad with some grilled chicken on top. By varying your eating routine, you are surprising your body, which can promote weight loss. It is also important to make sure that you aren't skipping meals. Long periods of fasting can decrease the metabolism, which can stall weight loss.

Exercise

The South Beach Diet recommends suggests exercise, but does not require it. If you are not currently exercising and you reach a diet plateau, it can be beneficial to incorporate moderate exercise to your program. Exercise can help burn excess calories as well as increase your muscle mass. Increased muscle mass can increase your metabolic rate. If you are currently exercising and reach a diet plateau, change your routine. If you usually go for a run, try swimming. If you are used to biking, try the stairclimber. Changing your workout routine can work different muscle groups and help you burn excess calories. It is also important to incorporate strength training into your routine.

Considerations

Diet plateaus are a normal part of the weight loss process. Although they may be discouraging, these plateaus can be overcome with some effort. It is important to pay attention to your body and recognize when you have reached a plateau. Once you are aware of this plateau, you should make changes as soon as possible.