Dr Arthur Agatston introduced the South Beach Diet to the public in 2003. The diet is meant to be followed for life in order to sustain optimum weight levels. The diet focuses on burning fat as an alternative source of energy, instead of breaking down carbohydrates to derive energy. This results in reducing the excess fat reserves in the body. The first phase of this diet lasts approximately 14 days and you are only allowed to derive 10 percent of your total daily calories from carbohydrates. This gradually prepares your body to rely less on carbohydrates to produce energy.
Restrictions
The first phase requires strict adherence to a set of stringent guidelines. Specific foods that comprise general American diets like bread, pasta, rice, potatoes, fruit, yogurt and desserts are restricted in order to drastically cut down on carbohydrate and sugar intake. Your 10 percent of daily carbohydrates are supposed to be derived from non-starchy vegetables such as broccoli, asparagus, cauliflower and Brussels sprouts. Alcohol is prohibited in this phase, as it contains carbohydrates and calories that do not provide any nutrient value.
Significance
Phase 1 is designed to abolish cravings for refined starches and sugar and to "jump-start" your weight loss goals. Carbohydrates and sugar spike insulin and blood sugar levels, which leads to fat storage. Insulin causes your body to store food that is not used for energy in the form of fat. Limiting carbohydrates and sugar helps stabilize blood sugar and insulin levels, which may lead to weight loss. Maximum weight loss occurs in a short period of time in phase 1, particularly targeting a reduction of belly fat.
Meal Options
Meals in Phase 1 of the diet are rich in protein and fiber. Seafood, skinless white meat poultry, beef, tofu, vegetables containing high amounts of fiber, cheese and other dairy products with reduced fat are recommended foods. Unsaturated fats, such as extra-virgin oil and canola oil, are allowed for cooking. Trans-fats are excluded. A number of different recipes are suggested, including chicken breasts stuffed with spinach and goat cheese, seared pecan salmon with lentils and garlic and soy grilled pork chops. Certain snacks and desserts are allowed in this phase. Snacks like spicy nut mix, reduced-fat cheese and vegetables with a peanut dip are suggested. Low-carb desserts that are allowed in this phase include South Beach's chilled espresso custard, heavenly lemon mousse and ricotta crème.
Warning
Some of the initial 8 to 13 lbs. of weight loss may be water-weight caused by limited carbohydrate intake. Therefore, the weight that is lost could be regained once carbohydrate consumption is resumed. Additionally, low-carbohydrate diets should not be embarked on without consulting a doctor about your current health. Lowering your carbohydrate intake can lead to an initial loss of energy, usually in the first three days, and lower blood sugar levels.
Member Comments