The South Beach Diet is called a modified low-carbohydrate diet, because it provides fewer carbohydrates than national recommendations but more than most low-carbohydrate diets. The South Beach Diet Supercharged has the same general structure as the original South Beach Diet but more recipes and food ideas as well as an updated exercise program. Get your doctor's approval before starting a diet or exercise program.
Diet Overview
Phase 1 of the South Beach Diet Supercharged lasts for two weeks, and claims to help you lose 8 to 13 lbs. as you eliminate food cravings. You can start Phase 2 after Phase 1, or you can start it when you first begin the South Beach Diet if you have no food cravings and have less than 10 lbs. to lose. Weight loss on Phase 2 should be about 1 to 2 lbs. per week, and this phase lasts until you reach your weight loss goals. Phase 3 is for maintaining your goal weight for life.
Foods
During Phase 1, you can eat plenty of lean proteins, such as white-meat chicken or turkey, fish, shellfish, tofu and egg whites. Have healthy fats, such as olive oil, avocados or canola oil, and nonfat milk or plain yogurt. You can have some nonstarchy vegetables and sugar-free candy and gelatin. In Phase 2, add dark chocolate, most fruits, whole grains, peas, pumpkin, winter squash and yams. Phase 3 allows more fruits, potatoes, beets and corn. The diet does not include sweets.
Exercise Program
Dr. Joseph Signorile, an exercise physiologist, worked with cardiologist Dr. Arthur Agatston to develop the Supercharged Fitness Program on South Beach Diet Supercharged. Alternate days of interval walking, or aerobic exercise, with days of strength training exercises for core balance and muscle development. The South Beach Diet Supercharged claims that you will get better results from 20 minutes a day on its program than from an hour a day on your regular fitness program. The Centers for Disease Control and Prevention suggest getting at least 30 minutes of exercise per day.
Other Information
Each day on the South Beach Diet Supercharged, eat breakfast, lunch, dinner, two snacks and a dessert. Some information, such as a sample meal plan and some recipes, is available for free, but you can get more help after you sign up for the diet. South Beach Diet members can participate in community discussions, use meal planners and consult with a nutritionist. You can get more tips and guidance by purchasing the South Beach Diet Supercharged book or exercise DVD.
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