The South Beach Diet was created by cardiologist Arthur Agatston. Though not touted as a low-carbohydrate plan, the diet contains fewer carbohydrates and more fat than typical diets, according to MayoClinic.com. It emphasizes protein-rich foods, such as lean poultry and fish and healthy fats, such as nuts, seeds and olive oil. Up to 28 percent of your diet can consist of carbohydrates. For best results, seek your doctor's approval before attempting weight loss.
Limit Nuts and Seeds
Nuts and seeds provide healthy, unsaturated fat, protein and nutrients, such as iron and B-vitamins. Since they contain dense amounts of calories the South Beach Diet website recommends limiting nuts and seeds to a maximum of one serving per day for improved weight loss success. One serving is generally equivalent to 1 oz., the amount found in 15 almonds or cashews, 4 Brazil nuts or 3 tbsp. flaxseeds. For heightened enjoyment, sprinkle nuts or seeds over salads, whole grain baked goods or cereals. Incorporating ground flaxseed or crushed walnuts into foods, such as smoothies, provides omega-3 fatty acids -- essential fats linked with improved heart health and cholesterol levels. To prevent overeating nuts and seeds, measure and dish appropriate portions rather than eating them straight from the container.
Eat Fatty Fish Regularly
In addition to providing rich amounts of protein and nutrients, such as vitamin D, iron and zinc, fatty fish are rich sources of omega-3 fatty acids. The American Heart Association recommends eating at least 7 oz., or two 3.5-ounce servings, per week for improved blood pressure, triglyceride levels and heart rhythms. Fish also provides a healthy alternative to red meat, organ meats and dark-meat poultry, which are permitted by the South Beach Diet, but contribute saturated fats. Fish varieties rich in omega-3 fats include salmon, albacore tuna, mackerel, halibut, herring, lake trout, flounder and sardines. Use low-fat cooking techniques, such as grilling, baking and broiling, when preparing fish for additional benefits.
Choose High-Fiber Carbs
Fiber is an undigestible form of carbohydrate that improves digestive function. The South Beach Diet website encourages fiber-rich foods as a useful way to manage your appetite, since fiber also enhances satiation. Consuming sufficient amounts of fiber can also help prevent or alleviate constipation---a potential complication of reduced-carbohydrate diets. Complex carbohydrates are valuable sources of fiber and nutrients, such as B-vitamin and selenium. For improved appetite control and wellness, choose complex carbohydrates, such as 100 percent whole grain breads, steel-cut oatmeal, long-grain brown rice, wild rice, cooked barley, air-popped popcorn, butternut squash or sweet potatoes, in place of enriched breads, pasta and snack foods most often. When purchasing whole grain foods, check food packaging to ensure that whole grains are listed as primary ingredients.
Member Comments