The South Beach Diet became a best-seller soon after its publication in 2003. The author, Dr. Arthur Agatston, based the diet on advice he gives heart patients. To offer more recipes, flexibility and an exercise component, a "Super-charged" version of the diet was released in 2008. The diet is composed of three phases, the first of which lasts two weeks and restricts carbohydrates to about 20 g per day. Lean proteins, green and fibrous vegetables and unsaturated fats form the foundation of the meal plans during this phase. As you progress through the next phases, you gradually add in healthy carbs like whole grains, fruits and some starchy vegetables. Many people successfully lose weight using the diet. If you do decide to follow this commercial weight loss plan, certain strategies may help make it work best for you.
Check with Your Doctor
Before following any weight loss plan, check with your doctor. Certain aspects of the diet may not be appropriate for people with specific medical conditions.
Prepare Foods in Advance
Following the diet requires you to prepare meals at home often. If you often find yourself pressed for time, consider preparing healthy meal components in advance so you do not have to spend a lot of time and energy daily preparing meals. Hard boil a half dozen eggs at the beginning of the week to use as quick, portable snacks or breakfast proteins or as lunchtime salad toppings. Roast several meals' worth of chicken breast on Sunday so you can eat them with a green salad for dinner on busy nights. For stages 2 and 3, cook large amounts of brown rice or quinoa and store it in single serving containers in the refrigerator or freezer for a quick whole grain addition to meals.
Use Convenience Foods
Healthy convenience foods such as pre-washed salad mixes, pre-chopped vegetables, frozen vegetables and shredded cheese make recipes quicker to prepare. Freeze chicken and fish in single serving portions to expedite preparation.
Carry Snacks
Approved South Beach snacks cannot always be found in a vending machine or fast food restaurant. If you will be away from home during snack time, pack a small cooler with string cheese, deli turkey and cut-up vegetables. Stash 1-oz. portions of almonds or pistachios in your bag.
Do Not Skip Meals
In an effort to trim calories further, do not skip meals. The program is designed to keep your blood sugar stable and decrease cravings. Eating all the food recommended and the right types helps prevent you from becoming overly hungry and binging on refined carbohydrates and sugars.
Reduce Expectations
While the diet promises that you may lose between 8 and 13 lbs. during phase 1, this may not be true for all people. Make sure that you are eating enough calories during this phase to support your energy needs. If you find yourself overly hungry, becoming irritable or feeling weak, consider increasing portion sizes and calorie intake slightly.
Make It a Lifestyle
Instead of approaching the South Beach diet as a temporary fix for your weight problems, use the healthy eating advice to change your dietary habits permanently. Focusing on lean proteins, fresh produce, whole grains and unsaturated fats is sound nutritional advice that is supported by major health organizations such as the American Heart Association, the Harvard School of Public Health and the Centers for Disease Control.
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