1. South Beach Diet Changes Your Habits
The purpose of the South Beach Diet, created by Dr. Arthur Agatson, is to help heart patients improve their health. The diet teaches you to eat the right foods, such as complex carbs and lean protein. You eat three meals plus two snacks every day. Because you're eating right, you get full sooner and you're not compelled to keep eating. The claim? You'll lose between 8 and 13 pounds in the first two weeks of the South Beach Diet.
2. It's All About South Beach Phases
There are three phases to the South Beach Diet. Phase 1 lasts for two weeks and it's the strictest. You'll eat normal portion sizes, but you cut out all carbs and sugar. Your blood sugar will stabilize and you'll be rid of cravings. True, this is tough. You'll probably get headaches from the lack of sugar in your system. Once you get through it, you'll see major results--and be 8 to 13 pounds lighter by the end of two weeks. After that, you slowly add in "good carbs" which are complex carbohydrates that don't cause spikes in your blood sugar. That's Phase 2 and lasts until you lose all the weight you want to. Phase 3 is the maintenance phase, during which you continue to slowly add in complex carbs until you quit losing and start maintaining your weight.
3. Good Carbs and Good Fats, not no Carbs or no Fats
Good carbs are allowed on the South Beach Diet. To clarify, they're not permitted during Phase 1, but you add them into your diet during Phases 2 and 3. Good carbs are high in fiber. So, you can have some brown rice because of its nutritional content, but not white rice. Good fats are monounsaturated and polyunsaturated fats. Those are good for you and your heart, especially those containing omega-3 fatty acids.
4. Meet Fiber, Your new BFF
Fiber will become your friend on the South Beach Diet. The plan calls for eating fiber-rich foods like vegetables, fruits and whole grains. You'll also eat lean protein like skinless chicken breast, low-fat dairy products, legumes and "good" fats like nuts and olive oil. In Phase 1, fruits, juices, starches, beef, fatty meat and alcohol are all banned foods. Once you're in Phase 2, you can gradually add in whole grain foods, dairy and fruit.
5. Emphasis on the Glycemic Index
As you read Dr. Agatson's book on the South Beach Diet, you'll hear tons about the glycemic index. It basically boils down to this: "bad" carbs have a high glycemic index, which causes spikes in your blood sugar. Your body's insulin has a hard time processing fat or sugar. If the foods have a low glycemic index, your body can digest them and absorb them much slower. You'll stay full longer and not get those cravings that lead you to overeat.
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