South Beach Diet Review: Foods, Products, and More. The Promise. South Beach and Atkins are the celebrities of the low- carb scene. But though they share top billing, they choose different paths to weight- loss fame. The key to losing weight quickly and getting healthy isn’t cutting all carbohydrates and fats from your diet, says Miami- based cardiologist Arthur Agatston, M. South Beach Diet Phase 1 Day 9 Daily TvD., author of The South Beach Diet. It’s learning to choose the right carbs and the right fats. This approach is part of a three- step program Agatston developed to help his heart patients lose weight and lower cholesterol. Emphasizing foods that are loaded with fiber and nutrients, the South Beach Diet promises to help you kick your cravings, jump- start your weight loss, and keep those unwanted pounds off - - for life. In the first 2 weeks, Phase 1 of the diet, you can expect to lose between 8 and 1. Agatston says. Does It Work? Yes. It's a healthy approach to eating that can help you shed pounds. Nutrition experts warn against the restrictive first phase, though. There are three phases, with Phase 1 the most restrictive: no bread, rice, potatoes, pasta, or fruit. In Phase 2, you gradually add back in some of these foods. You move into Phase 3 when you hit your goal weight, and you stay there for life. What You Can Eat and What You Can't. That depends on the phase you’re in. Phase 1 is the strictest and includes: A lot of protein, such as beef, poultry, seafood, eggs, and cheese. Some fats, including canola oil, extra- virgin olive oil, and avocado. Carbs with the lowest glycemic index, including vegetables such as broccoli, tomatoes, spinach, and eggplant. What’s off- limits in Phase 1: Fruit, fruit juices, starchy foods, dairy products, and alcohol. In Phase 2, you slowly reintroduce healthy carbs into your diet - - fruit, whole- grain bread, whole- grain rice, whole wheat pasta, and sweet potatoes. Expect weight loss to slow to 1 to 2 pounds a week, on average. Phase 3 is about maintaining your weight. There’s no food list to follow. By this time, you’ll know how to make good food choices and how to get back on track if you overindulge once in a while. ![]() If cravings return or your eating gets off track, the plan recommends going back to Phase 1 or 2. Level of Effort: Medium. The South Beach Diet is meant to be practical and uncomplicated. There’s no need to count calories or figure percentages of fats, carbs, and protein. Your meals are normal in size. Limitations: It’s OK to bend or break the rules every now and then. If you overindulge in Phase 2, Agatston suggests switching back to Phase 1 until you lose the weight you put on. Then return to where you left off. Cooking and shopping: Dishes are easy to make, with ingredients found in supermarkets or in most restaurants. The plan requires snacks between meals, but they are “the kind that can be thrown into a briefcase or backpack in the morning and eaten on the run. South Beach Diet foods for sale include everything from snack bars to smoothies. Lunch and dinner entrees are also available for purchase - - meal delivery is for 4 weeks worth of meals. In- person meetings: None.
Exercise: The South Beach Diet doesn’t depend on exercise to work. But The South Beach Diet Supercharged, Agatston’s updated version of his original book, has an exercise program that includes walking and strengthening your core muscles. Does It Allow for Dietary Restrictions or Preferences? Yes. Flexibility is one of the diet’s guiding principles. Vegetarians and vegans: This diet is both vegetarian- and vegan- friendly. Protein alternatives to lean meat include beans, legumes, and soy products. Enrolling in The South Beach Diet Online gives you access to vegetarian- only recipes and meal plans. Index of South Beach Diet Phase One Recipes Featured on Kalyn's Kitchen. 6 The following represents a complete list of all the foods and ingredients recommended for Phase I of the South Beach Diet. There are no absolutes here. ![]() Gluten- free: Gluten isn't banned, but since you're cutting down on carbs, you could certainly ditch those that include gluten. You'll still need to read food labels to be sure. Agatston also has written the South Beach Gluten Solution book and online program to help people who are sensitive to gluten. What Else You Should Know. Cost: Healthy eating can be costly. The South Beach Diet web site offers money- saving tips, such as buying food in bulk, shopping at farmers’ markets, using coupons, and preparing simple meals. Support: The South Beach Diet Online offers tools you can use to track your weight, recipes, a customized meal plan, dining- out guides, and community support. Membership is $4 per week, but the first 7 days are free. Optional online membership is 5$ per week. What Kathleen Zelman, MPH, RD, Says: Does It Work? Yes. Besides the restrictive first phase, this is a healthy Mediterranean- style approach to eating that can help you shed pounds. For long- term success, get regular exercise as recommended in the South Beach Diet Supercharged plan. Is It Good for Certain Conditions? Losing weight can improve many health conditions, and the South Beach Diet is flexible enough to work for people with diabetes, high cholesterol, high blood pressure, and heart disease. But check with your doctor before starting any new diet. The Final Word. The South Beach Diet is a nutritious diet plan that offers a wide variety of delicious food and a practical exercise plan - - at least in the Supercharged version. And it relies on proven ways to lose weight: eating smart carbs, healthy fats, lean protein, low fat dairy, and plenty of fiber to keep hunger at bay. PHASE 1 FOOD LIST AND SAMPLE MENU. Instead, the South Beach Diet! You'll do away with bad carbs and bad fats, and start eating good fats and good carbs. What you'll eat: You'll eat normal- size helpings of meat and seafood (like chicken, beef, fish, and shrimp). You'll have plenty of vegetables, eggs, cheese, and nuts. You'll have salads with real olive oil in the dressing. You'll have three balanced meals a day. You'll eat great foods and satisfy your hunger. You'll be urged to have snacks twice a day. You can have dessert after dinner. You can drink diet soda. What you won't eat: For the first 1. Before you panic: You'll begin adding those things back into your diet again in two weeks. But for right now, they're off- limits. You also won't eat candy, cake, cookies, ice cream, or sugar for two weeks. Also no beer or alcohol. After this phase, though, you'll be free to drink wine again and eat a wider variety of desserts. Arthur Agatston, MD Infomation for this posting was gleened from Dr. Agatston's book, his updates and various postings found on the internet. Use egg whites and egg substitute as desired. MILK/DAIRY(2 - 3 cups allowed daily, including yogurt) Low- fat milk (fat- free and 1%) Fat- free 1/2 & 1/2 (less than 2 tablespoons) Low- fat plain soy milk (4 grams of fat or less per serving) 1% or fat- free buttermilk Fat- free plain yogurt. BEANS/LEGUMES(Start with 1/3 - 1/2 cup serving) Adzuki Beans Black Beans Black- eyed peas Broad Beans Butter Beans Cannelloni Beans Chickpeas or Garbanzo Great Northern Beans Italian Beans Kidney Beans Lentils Lima Beans Navy Beans Pigeon Peas Pinto Beans Soy Beans Split Peas White Beans. VEGETABLES(May use fresh, frozen or canned without added sugar) Artichokes Asparagus Broccoli Bok Choy Brussels Sprouts Cabbage Capers Cauliflower Celery Chayote Chipotle Collard Greens Cucumbers Eggplant Fennel Green Beans Hearts of palm Jicama Kale Leeks Lettuce (All varieties) Mushrooms (All varieties) Mustard Greens Nopales Okra Onions Parsley Peppers (All varieties) Pickles - Dill or artificially sweetened Radicchio Radishes (All varieties) Rhubarb Sauerkraut Scallions Sea Vegetables Snow peas Spinach Sprouts Squash, Spaghetti Squash, Summer! Spray Lemon Juice Lime Juice Pepper (black, cayenne, red, white) Salsa (check labels for added sugar)Use the following toppings and sauces sparingly (check labels for added sugar and MSG) Hot Sauce Miso - 1/2 TBS Shoyu - 1/2 TBS Soy Sauce - 1/2 TBS Steak Sauce - 1/2 TBS Tamari Worcestershire Sauce - 1 TBS Whipped Topping (Light) - 2 TBSSWEET TREATS(Limit to 7. Candies, hard, sugar- free Chocolate powder, no- added- sugar Cocoa powder, baking type Fudgsicles, no sugar added Gelatin, sugar- free Gum, sugar- free Popsicles, sugar- free. Some Sugar Free Products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol or xylitol) and are permitted on the SBD. They may have associated side effects of GI distress (abdominal pain, diarrhea & gas) if consumed in excessive amounts. SUGAR SUBSTITUTESAcesulfame K Fructose (needs to be counted as Sweet Treats, Caloric Limit) Nutrasweet (Equal) Saccharin (Sweet & Low) Sucralose (Splenda) Whey Low. BEVERAGESDecaf Coffee and Tea Diet, decaffeinated, sugar- free sodas and drinks Herbal teas (peppermint, chamomile, etc.) Milk (1% or fat- free) and soymilk (low- fat plain). Sugar- free powdered drink mixes Vegetable Juice. Note: caffeinated coffee or diet sodas with caffeine added are allowed, but limited to 1 - 2 servings per day. Foods to Avoid BEEF Brisket Liver Jerky Prime rib Other fatty cuts Rib steaks. POULTRY Chicken, wings and legs Duck Goose Poultry products, processed Turkey, dark meat (including wings and thighs)PORK Honey- baked ham Pork rinds. VEAL Breast. CHEESE Brie Edam Nonreduced fat VEGETABLES Beets Carrots Corn Green peas Potatoes, white Potatoes, sweet Pumpkin Winter squash Yams. FRUIT Avoid all fruits and fruit juices in Phase 1, including: Apples Apricots Berries Cantaloupe Grapefruit Peaches Pears. STARCHES AND CARBS Avoid all starchy food in Phase 1, including: Bread, all types Cereal. Croutons, all types Matzo Oatmeal Rice, all types Pasta, all types Pastry and baked goods, all types. MILK/DAIRY Ice cream Milk, whole. MISCELLANEOUS No regular ketchup or cocktail sauce No pork rinds - too high in saturated fat No jerky - too high in sugar content. BEVERAGES Alcohol of any kind, including beer and wine***********************SAMPLE MENUBREAKFAST Protein: Quantity is not limited Vegetables: Minimum 1/2 cup Fruit: None Starch: None Milk/Dairy: 2 - 3 cups allowed daily (including yogurt) Fat: 1 tsp. Choose a protein, vegetable, fat- free plain yogurt, or nuts/seeds. LUNCH Protein: Quantity is not limited Vegetables: Minimum 2 cups Fruit: None Starch: None Milk/Dairy: 2 - 3 cups allowed daily (including yogurt) Fat: 1 Tbsp. SNACK Snacks are required. Choose a protein, vegetable, fat- free plain yogurt, or nuts/seeds. DINNER Protein: Quantity is not limited Vegetables: Minimum 2 cups Fruit: None Starch: None Milk/Dairy: 2 - 3 cups allowed daily (including yogurt) Fat: 1 Tbsp. DESSERT Desserts are optional. Enjoy a Sweet Treat or any of the snack choices. BEVERAGES Diet, decaffeinated, sugar- free drinks are not limited. You can enjoy caffeinated coffee or diet sodas with caffeine added, but limit to 1 - 2 servings per day.
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