The South Beach Diet is a program to help you lose and maintain your weight. Dr. Arthur Agatston, a cardiologist, developed the diet, which claims that it can improve your cholesterol and blood sugar levels. The plan emphasizes healthy choices and daily exercise, but it restricts many nutritious foods. Consult your doctor before starting a diet or weight loss program.
Weight Management Program
If you have more than 10 lbs. to lose, start the South Beach Diet in Phase 1 to jump start your weight loss and reduce food cravings. You may lose 8 to 13 lbs. during this phase. Start the South Beach Diet in Phase 2 if you have fewer than 10 lbs. to lose and you have no carbohydrate cravings, or begin Phase 2 after two weeks on Phase 1. Lose 1 to 2 lbs. per week until your goal weight, and then begin Phase 3, which is for maintaining your weight.
Way of Living
The South Beach Diet is supposed to be a program that you can follow for life. Make the commitment to your new lifestyle in Phase 1, when you get rid of prohibited foods, such as refined carbohydrates, and stock up your kitchen with allowed foods for the South Beach Diet. Phase 1 is also a time when you begin the daily habits that last through Phase 3. Each day, do some exercise, and eat breakfast, lunch, dinner, two snacks and a dessert.
Modified Low-Carbohydrate Diet
The South Beach Diet is a modified low-carbohydrate diet, according to MayoClinic.com. Get about 10 percent of your calories from carbohydrates on Phase 1, and up to 28 percent of calories from carbohydrates during Phase 2 and Phase 3. The diet emphasizes lean proteins, such as poultry, fish and egg whites, and unsaturated fats, such as canola and olive oil. Carbohydrate sources on Phase 1 include yogurt, non-starchy vegetables and nuts. In Phases 2 and 3, add fruit, starchy vegetables and whole grains. Low-nutrient-dense carbohydrates, such as refined grains and added sugars, are not part of the diet.
Commercial Diet
The South Beach Diet provides some information for the public, but you need to become a member to use all of the diet's resources. As a member, you can join in community discussion forums, have an individual consultation with a nutritionist and watch demonstrations of South Beach Diet recommended exercises. You can use online tools such as a meal planner and grocery list generator, you will receive daily motivational emails, and you can read tips and recipes to help you stay on the diet.
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