South Beach Super Charged is a newer version of the South Beach Diet, both of which were created by cardiologist Arthur Agatston. The diet promises accelerated weight loss and health improvements in rapid time. It takes you through three phases, beginning with a highly restrictive phase and ending with a phase that promotes healthy foods, balanced meals and modest indulgences. The diet can provide benefits, according to dietitian Dawn Jackson Blatner, though she recommends skipping the initial restrictive phase.
Fruits and Vegetables
Vegetables are emphasized throughout the South Beach Supercharged Diet. You may enjoy a variety of nonstarchy vegetables, such as leafy greens, broccoli, cauliflower, Brussels sprouts, bell peppers, cabbage, onions, asparagus and string beans in every phase of the diet. Starchy vegetables, such as potatoes and squash, and fruit are discouraged during the first phase. The second phase allows starchy vegetables and some fruits, such as berries, citrus fruits and apples. Most fruits are allowed during the third phase, with the exception of highly sweet fruits like pineapple, watermelon, raisins and canned fruit in heavy syrup. To make the most of your diet, incorporate a variety of permitted fruits and vegetables into your meals and snacks regularly.
Lean Protein
Like the original South Beach Diet, the South Beach Supercharged Diet emphasizes lean protein at all meals and snacks. The fact that protein sources rich in saturated fat, such as red meats and whole milk, are discouraged is one reason your cholesterol levels and heart health will improve during the diet, according to Agatston. Incorporate a variety of lean protein sources, such as lean meats, skinless poultry, fish and low-fat dairy products, for maximum benefits. Legumes, such as beans and lentils, are fiber-rich protein sources you can enjoy during the second and third phases of the diet. The fiber in legumes enhances fullness between meals and positive digestive function.
Healthy Fats
Healthy fats promote nutrient absorption, satiation and heart health. For this reason the South Beach Diet Supercharged encourages healthy fats, such as olive oil, canola oil, nuts, seeds and avocado. You can also reap the benefits of heart-healthy omega-3 fats by incorporating fatty fish, such as salmon, albacore tuna, mackerel, halibut and herring, into your diet. Though healthy fats are permitted in all phases of the diet, stick to appropriate portion sizes, as fat sources are denser in calories than other foods.
Whole Grains
During your second and third phase of the South Beach Diet Supercharged, you can incorporate whole grains. Your portions should be more modest during the second phase, while the third phase allows greater flexibility. Incorporating whole-grain foods, such as oats, brown rice, wild rice, popcorn and whole wheat, into your diet enhances your nutrient and fiber intake. When purchasing whole-grain foods, Agatston recommends selecting those that list a whole grain as a primary ingredient on food packaging for maximum benefits.
References
- American Dietetic Association: The South Beach Diet Supercharged
- "The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life"; Arthur Agatston MD; 2008
Member Comments