The South Beach diet was created by Dr. Arthur Agatson in 2003. This diet allows more carbohydrates than other commercial weight loss plans, which makes it more appealing to people who don't like to restrict their intake. It also emphasizes healthy fat and protein intake. The diet works to promote weight loss by teaching healthier lifestyle habits that you are able to employ even when you are done with the program.
Phase One
The first phase of the South Beach diet is the most restrictive and requires cutting out most carbohydrates. This phase is designed to help your body stop craving carbohydrates, making it easier to finish the program and lose weight. Phase one lasts for two weeks and helps you learn to eat nutrient-dense foods that will satisfy your hunger, but promote weight loss at the same time. Foods you are allowed to eat in this initial period of the diet include, meat, seafood, non-starchy vegetables, eggs, cheese, nuts and healthy cooking oils. You cannot eat fruit, rice, bread, potatoes, pasta, dessert or alcohol. In this phase you eat three meals and two snacks per day.
Phase Two
Once you enter the second phase of the South Beach diet, you begin adding some of the foods that were not allowed back into your meal plans. This phase is the longest and you will follow it until you reach your goal weight. Your carbohydrate intake should make up about 27 percent of your calorie intake. The trick is choosing the right kinds of carbohydrates. Include whole-grain bread products, brown rice, sweet potatoes, whole-wheat pasta, fruits and vegetables. In this phase, you get to indulge in a moderate amount of low-carbohydrate dessert, such as dark chocolate.
Phase Three
The third phase of the South Beach diet is the maintenance phase. You continue eating in a healthy way so that you stay at your goal weight. Stick to 28 percent of your daily calories coming from carbohydrates and if you gain some weight, go back to phase one. Once you have reached your goal weight, you eat the healthy foods you enjoy in moderate amounts. The last phase of the program is less a diet and more a healthy lifestyle choice.
Food
When you sign up for the South Beach diet, you gain access to recipes on the website that take the guesswork out of preparing meals that adhere to the guidelines of the program. The website also offers meal plans and support from other dieters. The diet offers convenience foods that allow you to snack and have dessert without overdoing it on calories. You can purchase these in supermarkets or directly from the website. the plan and many recipes can also be obtained from Dr. Agatston's books.
Recommendations
Before beginning the South Beach diet, talk with your doctor to be sure it is a good choice for you. The program does not emphasize exercise, but does recommend it. Aim for at least 30 minutes of physical activity each day to promote healthy weight loss and keep you fit.
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