The South Beach Diet Supercharged is an expanded version of the original and includes more information about eating, exercise and improving your health. The diet was created by Dr. Arthur Agatson, a cardiologist who created the diet for weight loss and for protecting your heart. The diet works in three phases and focuses on eating protein, carbohydrates and healthy fats in amounts that promote weight loss and reduce cravings. Always talk to your doctor before beginning a new diet or exercise routine.
Phase One
Phase One of the South Beach Diet Supercharged is fairly restrictive and eliminates most carbohydrates, which Agatson claims will help you get over cravings for foods that are high in sugar and refined carbohydrates. Aim to get 10 percent of your calories from carbohydrates during this initial phase of the program. Do this by eating meat, seafood, vegetables, eggs, cheese, nuts, salad and healthy fats and oils. Stay away from fruit, bread, rice, pasta, potatoes, desserts and alcohol. Follow this guideline for two weeks to stabilize your blood sugar.
Phase Two
During Phase Two of the South Beach Diet Supercharged, you will add more carbohydrates back into your meal plans and move up to getting 27 percent of your daily calorie intake from carbohydrates. Begin including whole-grain bread, brown rice, whole-wheat pasta, fruits, potatoes and peas. These foods contain carbohydrates, but they are not refined and don't produce the spike in blood sugar you experience when you eat refined carbohydrates. In addition, keep eating the foods that were permitted in Phase One and continue with the second phase until you have reached your goal weight.
Phase Three
Once you have reached your goal weight, you move into the third and final phase of the South Beach Diet Supercharged. This phase is a maintenance phase and allows more freedom regarding what foods you can eat, but you must still watch portion sizes because piling on the calories will cause the weight to creep back on. During Phase Three, your carbohydrate intake will make up 28 percent of your daily calorie intake. This phase allows occasional indulgences and helps you maintain a healthy weight. If you regain some pounds, Agatson recommends going back to Phase One and starting over. Phase Three lasts indefinitely and is more of a guideline for healthy eating for life rather than a weight-loss phase.
Exercise
The South Beach Diet Supercharged advocates getting 20 minutes of exercise each day while on the diet. Agatson incorporates an interval-training routine that will help you lose weight by burning calories without having to go to the gym or invest too much time. Intervals work by going slowly and then picking up your pace and then slowing down and back and forth for 20 minutes. The exercise portion of the program works in three phases that coordinate with the eating phases. The exercises include walking and strength training.
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