The South Beach diet offers its own take on creating a healthy diet which focuses on nutrient-dense foods. Like other popular plans, the diet includes a guided approach, beginning with an induction phase. It is unlike fad diets in that its final goal is a lifetime plan, rather than a quick weight loss program. The impacts on exercise endurance will vary throughout the diet until you reach your maintenance stage.
What Is the South Beach Diet?
The South Beach diet includes a three-phase approach to creating a healthy diet. During the first phase, you will eliminate several types of foods including pasta, rice and bread. You will also refrain from drinking alcohol and eating fruit. The second phase gradually reintroduces carbohydrates, encouraging you to choose healthier choices such as fruits rather than empty calories found in baked goods. The third phase is your lifetime maintenance stage, when you put in practice the good eating habits you have learned.
Energy Production
You may find that you experience a lack of energy due to the carbohydrate restrictions, especially if you engage in vigorous exercise. During light to moderate intensity workouts, your body will primarily burn fat for energy, explains a 2009 study by the University of St. Thomas. However, the body relies more on carbohydrates during highly intense activities because it is easier for the body to break them down for energy. It also is more effective for producing energy. Consequently, your endurance may drop, especially during the first phase of the South Beach diet because of the restricted availability of carbs.
Glycemic Index
During the second and third phases of the diet, you may find that your endurance will increase. The diet encourages the consumption of foods with a low glycemic index, or GI. This figures represents how quickly sugar enters the bloodstream. The higher the GI, the faster sugar is released into your blood. However, blood sugar spikes will also lead to drops in blood sugar, which can sap your energy. By stabilizing your blood sugar with good carbohydrates, you can better maintain your energy levels for exercise endurance.
Snacking
Another factor in favor of the South Beach diet and exercise endurance lies in its inclusion of snacks. Snacking is an important part of the diet plan. With frequent snacks, you will have plenty of energy, which can improve your exercise endurance. Successful weight loss with the plan will improve your exercise performance by reducing the workload on your heart. Because of its effects on blood sugar, you should discuss following the South Beach diet with your doctor, especially if you are diabetic or are at risk of developing this chronic health condition.
References
- South Beach Diet: How The South Beach Diet Works
- "Journal of Strength and Conditioning Research"; Quantifying Differences in the "Fat Burning" Zone and the Aerobic Zone: Implications for Training; D. Carey; October 2009
- "The South Beach Diet : The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss"; Arthur Agatston; 2008
- Kids Health: Glycemic Index
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