The South Beach Diet was developed by cardiologist Arthur Agatston, M.D., for his overweight heart patients in the 1980s and has grown in popularity since. This diet will guide you through three steps, which are designed to decrease your cravings, regulate blood sugar, reduce cholesterol and help you lose weight.
Phase One Rules
Knowing the simples rules about Phase One will help you successfully stay on track. Designed to eliminate your cravings for sweets, this is the most restrictive phase, and it lasts two weeks. You will eat low-glycemic carbohydrates, proteins and good fats throughout the day. Carboyhydrates that take a long time to break down and release sugar into the bloodstream are low-glycemic, and good fats are those that lower total cholesterol, which include foods like nuts, olive oil and salmon. Portions should be just large enough to curb your hunger and not leave you wanting more; if you feel hungry between meals, you may increase the size of your portions.
Foods to Avoid
Avoiding foods that cause spikes in blood sugar and insulin resistance is crucial. The majority of the following items will remain off-limits throughout all three phases of the diet, however, you will see some fruits, whole grains, dairy products and wine introduced later.
During Phase One, stay away from all fruits, pasta, baked goods and starchy foods. Certain vegetables are not allowed, including potatoes, yams, corn, carrots and beets. Most dairy foods are off limits, including milk, yogurt and high fat cheeses such as brie. Fatty meats to avoid are brisket, liver, ribs, dark poultry cuts, honey-baked ham and veal breast. Beer, wine and mixed drinks contain high levels of sugar and should be avoided.
Vegetables
Incorporating high-fiber vegetables that digest slowly as opposed to their starchy counterparts will not only stabilize your blood sugar, but also keep your digestive tract productive. Phase One vegetables include dark greens such as asparagus, broccoli, lettuce and spinach. Root vegetables include artichokes, celery, turnips and water chestnuts. Eating legumes such as black beans, butter beans, chickpeas, green beans, lentils, soy beans and split peas provide healthy fiber, fat and protein. Also look for vine veggies, such as cucumbers, eggplant and zucchini.
Meats
The key to choosing healthy meats is to stay away from high-fat cuts. This leaves a large selection of beef, poultry, seafood, pork and veal. When selecting beef, ask your butcher for lean cuts such as sirloin (this includes hamburger meat), tenderloin and top round. Cornish game hen, up to two slices of turkey bacon a day, and the white meat from turkey and chicken are the best choices for poultry. Look for lean pork cuts such as Canadian bacon, tenderloin and boiled ham. In the deli section, look for meats labeled low-fat or fat-free, with no added sugar; smoked turkey is highly recommended. You can eat seafood of all types.
Everything Else
The South Beach Diet won't prevent you from enjoying everything else you enjoy. You may eat up to 75 calories a day of sweets such as chocolate, chewing gum, popsicles, hard sugar-free candies, gelatin and cocoa powder. Up to one tsp of peanut butter; or 20 small peanuts, pecans or pistachios make an excellent, easy-to-pack snack. You are encouraged to drink water, coffee and tea. You may enjoy tofu and hard boiled eggs, as well.
References
- "The South Beach Diet"; Arthur Agatston, M.D.; 2003
Member Comments