Saturday, June 27, 2015

South Beach Diet

South Beach Diet - Emphasizes eating high-fiber, low-glycemic carbohydrates, unsaturated fats, and lean protein, and categorizes carbohydrates and fats as good or bad.The South Beach diet prohibits foods rich in simple carbohydrates such as white bread, white potatoes and white rice, but does not require dieters to forgo carbohydrates entirely or even measure their intake. Instead, it focuses on the "glycemic impact" (short term change in blood glucose) of foods. Miami-based cardiologist Arthur Agatston, M.D., approach is part of a three-step program. Agatston developed this diet to help his heart patients lose weight and lower cholesterol.

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. Phase 3 is when you hit your goal weight, and you stay there for life.

What You Can Eat and What You Can't
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.
Off-limits are 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.

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