The South Beach Diet was created in 2003 by cardiologist Dr. Arthur Agatston. It centers around the consumption of healthful fats, lean proteins and limits carbohydrates to help you lose weight. The South Beach Diet that is mainstream today is the commercial version of Agatston's diet. The fundamentals of the diet are easy to follow. Consult your doctor before you begin the South Beach Diet.
Limit Carbohydrates and Avoid Sugar
The South Beach Diet requires you to restrict your carbohydrate intake and stay away from sugar almost completely. Eating carbohydrates, especially sugar, raises your blood sugar and encourages your body to release insulin that can cause fat storage. Simple carbohydrates, or high glycemic carbohydrates, cause the most rapid insulin release and the most potential fat storage. During the first phase, or first two weeks, of the South Beach Diet only 10 percent of your calories will come from carbohydrates. During the second phase you can increase your carbohydrate intake to 27 percent of your total calories. The third stage, or maintenance phase, allows you to consume 28 percent of your caloric intake from carbohydrates.
Prepare Your Snacks
The South Beach Diet allows you to eat two snacks a day. Snacking or eating between meals is often what causes people to gain weight in the first place. Traditional snack foods like candy, cookies, potato chips, high-sugar cereals or doughnuts are convenient but counterproductive to your weight loss goals. Keep these high-fat and high-sugar foods out of your house and refrigerator. If you go out and know you will be hungry, prepare South Beach Diet snacks, which include low-fat cheese, turkey roll-ups, non-fat cottage cheese, raw vegetables, hummus or mixed nuts.
Determine Your Goals and Record Your Weight Loss
You may lose 8 to 13 pounds during the first two weeks of the diet, according to MayoClinic.com. Keep track of your weight loss at least every two or three days. If you previously followed a carbohydrate-heavy diet and have not lost weight during the first two weeks of the South Beach Diet, you may have hidden carbohydrates or sugar that is hindering your weight loss. Healthful foods, such as fruit and juices, will also hinder your weight loss during phase one of this diet. Phase two is a less aggressive phase, which you follow until you have reached your predetermined and prerecorded weight loss goal. Phase three, the maintenance phase, involves making these dietary changes a permanent part of your life. You may want to keep a food log to help you stay motivated and to know exactly what you are eating.
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