The South Beach Diet

The South Beach Diet is a type of diet plan developed by dietician Marie Almon and cardiologist Arthur Agatston. They saw this diet plan as an alternative to the Ornish Diet and the Pritikin Diet as a low-fat approach to dieting that was advocated by the American Heart Association in the 1980s. The diet's primary goal was to prevent the risk of heart disease (especially with Dr. Agatston's patients) but it gained popularity as a means to lose weight in the early 2000s.

Dr. Agatston recognized that having a low-fat diet would indeed lower the cholesterol levels of a person but in reality, patients had a hard time sticking to the diet. He explained this through insulin resistance and with the help of the glycemic index which was developed in 1980s. The pancreas secretes insulin when sugar enters the bloodstream so that cells can absorb the sugar. Over the years, introduction of sugar in the body would result to the cells being resistant to insulin and the sugar would tend to stay longer in the bloodstream, which in turn would lead to the pancreas to produce more insulin. The level of the blood sugar will be below normal as a result of this. Aside from getting diabetes, a person will have hunger pangs which will lead to the person to consume more sugar. People who are on low-diet plans would eat roughly the same amount--they would just add more simple carbohydrates (which will be converted to sugar when digested) and additional sugar. This would eventually lead to weight gain.

The Good vs. The Bad

In the South Beach Diet, the bad fats are replaced by good fats, and the bad carbs are replaced by good carbs. The South Beach Diet looks at how much sugar is in the carb and this can be done by looking at the glycemic index of the food. In this diet plan, a person will not need to count calories or have strict portion sizes. The idea is to eat normal portions that are enough to satisfy hunger and nothing more than that. The South Beach Diet is an appropriate lifestyle for everyone because it is not merely a dieting phase but a lifestyle change. It encourages healthy eating so a person can have a healthy heart and body. Regular exercise is also encouraged because it will lead to losing weight faster by increasing the metabolism. It is also flexible and the dieter will not feel deprived in the long run because it allows sweet treats and desserts.

The South Beach diet plan allows you to still eat carbohydrates and fats in your diet. The thing is it is still all about moderation and eating the right ones. Differentiating between the good and the bad types of carbs and fats is quite easy. Generally, the bad ones are those that digest fast (foods high in refined sugars and grains). On the contrary, the good ones are those that have low glycemic index. When it comes to fats, saturated fats are highly discouraged and unsaturated fats and omega 3 fatty acids are the good guys.

The Three Phases to Weight Loss

Dr. Agatston designed the 3 phases South Beach diet to gradually make it easier for you to lose your desired weight.

• Phase 1 - The first phase occurs in the first two weeks of the diet plan. This period is considered as the strictest and most difficult time because this is when all the restrictions are made. You cannot eat sugars, carbohydrates, fats, and more. This phase emphasizes the intake of lean meats including fish and chicken. Low fat foods such as nuts, cheese, eggs, and more are also included in this phase. In this phase, the aim is to reduce or eliminate the hunger cycle. The good thing is that you only have to endure this for 2 weeks and you can lose approximately 8 to 12 pounds.
• Phase 2 - During the second phase, the banned or restricted foods slowly make a comeback to your plates. These include fruits, low glycemic vegetables, and also some grains. You should also watch out for the foods that intensify your hunger so that you can stay away from them. In this phase, you can expect around 1 to 2 pounds of weight loss per week and this should go on until you reach your target weight loss.
• Phase 3 - The third phase is the maintenance stage of the diet plan. You have to continue eating a balanced and healthy diet in order to maintain the weight that you are in.

If, by chance, you gain weight in the process due to several occasions or instances (think parties and buffets), all you have to do is return simply to the first phase. Then again, like most other diet plans, the South Beach diet still also requires discipline and control in order to maximize its potential. You can also consult your doctor or dietician before you start the South Beach diet to ensure the restrictions that you can make are based on your own statistics and condition.
In the South Beach Diet Zone

In whatever phase you may be in the South Beach diet scheme, you should keep in mind that you need to eat the proper combination and balance of whole healthy foods that include the right carbohydrates, proteins, and fats. The goal is to minimize your hunger and cravings by eating the right types of food. Even though you have to put in a little more effort in cooking to avoid additives and additional calories that your body does not need, the results can be really satisfying. Not only will you look great but you will also feel great.

In order to make the most out of the South Beach diet plan, you should combine it with regular exercise as well. Some tips that you need to follow also include drinking 8 glasses or more of water and one decaffeinated drink (tea, soda) a day. You should also limit your intake of caffeinated beverages to 1 cup in a day. Taking vitamin and mineral supplements can also help improve the diet plan. The thing that you most need to remember is your metabolism. Go for the foods that make you full for a long time.

Making a South Beach diet meal plan is dependent on your metabolism and the needed amount of the right fats, carbohydrates, and low glycemic foods. You also just need to remember to stay away from the bad foods and stick to the right choices. You can find several recipe ideas in South Beach diet books and even online websites. It is actually pretty simple since you can find the usual ingredients in grocery stores around your neighborhood.

From the health of your heart to weight loss, the South Beach diet is guaranteed to help you be as healthy as you can be. You can see amazing results within a short period of time and you can still enjoy eating some of the foods that you love to eat. The South Beach diet is a safe and effective scheme that allows you to lose weight and stay healthy by still eating delicious food.