The idea of low-carb dieting was first introduced in the 1970s by cardiologist Dr. Robert Atkins. The South Beach diet, also a low-carb diet, was later introduced by another cardiologist, Dr. Arthur Agatston. Both diets advocate restricting carbohydrates, and consuming mostly protein foods in order to lose weight. Unrefined carbohydrates are then slowly introduced back into the diet in phases. Much controversy surrounds low-carb dieting. Consult your doctor before beginning this, or any diet plan.
Phase 1
The initial phase of the low-carb diet is designed to help you overcome sugar cravings and speed up your metabolism. It is a two week period of extreme carbohydrate restriction. Eat mostly high-protein foods such as meat, eggs, fish and cheese. Keep carbohydrate consumption to no more than 20 grams per day, limited mostly to fresh vegetables such as salad greens, cucumbers, celery, mushrooms, peppers and radishes. Avoid all starchy foods such as potatoes, corn, dried beans, breads, cereals, pasta and rice. Eliminate sugary foods completely. This means no desserts, candy, soda, fruit juices or fruit of any kind. Cheeses such as cheddar, Swiss, Gouda and cream cheese are acceptable as long as they contain no added sugar. Butter, mayonnaise, and vegetable oils are also acceptable.
Phase 2
Phase 2 of the low-carb diet plan is designed for long-term weight loss. It incorporates the basic principles of Phase 1, with the addition of some healthy carbohydrates. Phase 2 of the South Beach diet allows some whole grains such as whole wheat bread and brown rice in limited quantities. However, the second phase of the Atkins diet forbids grains of any kind. Add a daily total of five net carbs, or total carbs minus fiber. Acceptable low-carb foods which are introduced during Phase 2 include: 3/4 cup of cottage cheese; a handful of nuts and seeds; low-sugar fruits such as blueberries, cantaloupe and strawberries, limited to 1/4 cup per day; and some fruit juices such as lemon, lime or tomato, limited to 1/4 cup per day. The total carb count for the day is 25 grams.
Phase 3
In the South Beach diet, Phase 3 begins once you have reached your goal weight. It is used for general maintenance. However, in the traditional Atkins low-carb diet, Phase 3 is a continuation of Phase 2 with the addition of starchy vegetables. It allows for an additional 10 net carbs daily and includes foods such as acorn squash, carrots, yams, black beans, kidney beans, lentils and chickpeas, as well as more fruits like apples, peaches, plums and citrus fruits. Some whole grains including oatmeal and brown rice are also acceptable, providing the servings are limited to 1/2 cup and do not exceed 10 net carbs. The total carbohydrate count for the day is 35 grams.
Phase 4
Once you have reached your goal weight, you move into Phase 4 with the Atkins model. The South Beach diet ends with Phase 3. In this phase you continue to follow a low-carb diet, but may introduce more of a variety of grains back into the diet, provided they are whole grains. Examples include whole grain cereals and whole grain pasta, limited to 1/2 cup servings. The total carbohydrate intake for the day should still remain at 35 grams, but try to eat a variety of low-carb fruits, vegetables and whole grains. Phase 4 is meant to be a lifestyle, and advocates of low-carb dieting claim that at this point you should no longer crave sweets or refined foods. Continue to avoid processed foods, desserts, sweets, fruit juices and soda. Since low-carb diets are not widely accepted by the medical community, it is important to check with your doctor before making drastic changes to your regular diet.
Member Comments