South
Beach Diet Overview
Developed
by Dr. Arthur Agatston, The South Beach Diet touts
itself as teaching dieters to eat the right carbs
and the right fats. The diet has three phases.
In the first
dieter’s banish their bad carb cravings and induce
rapid weight loss. In the second phase, some types
of carbs are reintroduced and weight loss is slower.
The final phase is the “Diet for Life” phase.
This is the maintenance diet and will be followed for
the rest of the dieter’s life. If at any time
the dieter begins to gain unwanted pounds, then he
simply goes through the induction and pre-maintenance
phases again.
The
first phase emphasizes protein from high-quality meat
sources with lots of fresh vegetables and salads with
real olive oil dressing. Bread, rice, pastas, potatoes,
baked goods, soy milk and cheese, yogurt, beets, carrots,
corn and all fruit are forbidden in the 14-day induction
phase. This includes all candy, cake, ice cream and
sugar, plus meats that are cured in sugar or molasses.
The
diet encourages three meals a day with a mid-morning
and a mid-afternoon snack. There is also a daily meal
plan. This plan includes strict portion control in
the induction phase. An example of a daily snack is
20 peanuts. And 30 pistachios is another snack option.
Unlike
Atkins, unlimited protein consumption is not advised
or allowed on this diet. However, during the later
phases of the diet some of the strict portion control
does end and dieters are able to eat until satiated.
Some of the forbidden foods can be slowly reintroduced,
sometimes in modified form in the second phase
of the diet. The second phase lasts until the dieter’s
goal weight is reached. However, white flour products, potatoes, corn,
carrots, beets and sweet fruits like banana and pineapple
are still forbidden.
After
dieters reach their ideal weight, they proceed on to
their Diet for Life or maintenance diet.
In
this phase the forbidden foods are processed foods,
white flour products, sweet fruits, and foods with
a high glycemic index in general.
During
the 14-day induction period, Dr. Agatston predicts
a weight loss of between eight and 13 pounds, with
belly fat being the first to go. In the second phase
dieter should continue to lose 1-2 pounds each week
as long as they do not go overboard with the carb reintroduction.
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