Once you make the decision to lose weight, talk with your doctor about diet plans that can help you reach your goals. You may want to discuss the effects of fad diets, such as low-carbohydrate diets, which may give a quick burst of weight loss. These diets may not offer the nutrition you need to stay healthy. The South Beach Diet begins as a low-carbohydrate plan that teaches you how to choose healthy foods to meet your weight-loss goals.
Weight Loss
The South Beach Diet aims to help you reach your goal weight, and Dr. Arthur Agatston, the creator of the program, formulated an initial two-week plan to give you a head start on your goals. Agatston states that in the first two weeks you can lose anywhere from 8 to 10 lbs. After this initial period, you may experience an average of a 1 to 2 lbs. weight loss each week.
Phases
The diet plan breaks down into three phases, each designated for a certain period of your weight loss. When you first begin, the South Beach Diet requires you to follow a restricted diet, eliminating carbohydrates, fruit and sugars from your diet. Agatston states this is to help reduce the cravings you have for these types of foods. In the second phase, you can bring back certain, "allowed" carbohydrates and fruit. Once you reach your goal weight, you enter the third phase, which allows you to eat moderate amounts of all foods, but still focusing on making the best, low-fat choices while you maintain your weight.
Choices
One of the components of the South Beach Diet is to help you learn to make the best food choices. The plan gives you low-fat protein options, such as turkey breast, chicken breast and lean cuts of beef. You will learn the healthiest oils, such as olive oil and canola oil, and how much of these products you should use each day. As part of the plan, you will also know the best carbohydrate options. In the second phase of the South Beach Diet you can eat foods such as brown rice, whole-wheat pasta and other whole grains.
Considerations
Before you start following the South Beach Diet, consider your level of commitment. A low-carb plan may feel too restrictive, and this may result in poor food choices or quitting the plan altogether. Keep in mind that you may not have the same fast weight-loss results outlined by Agatston, and this may feel discouraging. However, remember that as you work toward your goals of weight loss and healthy eating, you will ultimately find a plan that works well for you and that fits your lifestyle.
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