Are you trying to lose weight? Have you heard about South Beach Diet?
- Krishnamohan,MD
- May 26, 2018
- 3 min read
What is a south beach diet?
The South Beach Diet is a popular weight-loss diet created in 2003 by cardiologist Arthur Agatston for fast and healthy weight loss. South Beach Diet is lower in carbs (carbohydrates) and higher in lean protein and healthy fats with increased fiber.
The South Beach Diet has three phases:
Phase 1 : is designed to eliminate your food cravings
Phase 2 : is designed for a long term sustained weight loss
Phase 3 : is designed to be the maintenance phase
What is Phase 1 ?
This is a 2-week period in which you primarily cut out almost all carbohydrates from your diet, including fruits, fruit juice or alcohol.
Even though the portion sizes are not mentioned in the diet plan, it is recommended to start with a small portion and to return for seconds if you are still hungry
During this time, you will be focusing on eating lean protein, such as turkey, chicken seafood, lean beef and soy products.
You can also eat high-fiber vegetables, low-fat dairy and foods with healthy, unsaturated fats, including avocados, nuts and seeds.
If followed correctly you will be able to lose 8-13 lbs in phase 1 alone
What is Phase 2 ?
In this phase, you start adding back some of the foods that were avoided in phase 1, such as whole-grain breads, whole-wheat pasta, brown rice, fruits and more vegetables. You stay in this phase until you reach your goal weight.
An occasional alcoholic drink is also allowed, although choices are limited to light beer and dry wine.
In this phase you will be able to lose 1-2 lbs a week
What is Phase 3 ?
In this phase your goal is to maintain your goal weight.
You can eat all types of foods but in moderation.
FAQS:
What vegetables are considered to be Starchy vegetables and needs to be avoided in Phase 1 diet?
Although vegetables are healthy and good for you, some vegetables contain more carbohydrate than others.
when you consume high quantity of starchy vegetables with high calorie content and glycemic index, it can increase your blood sugars at a quicker rate and can defeat your purpose of weight loss.
What kind of alcohol can be included in Phase 2 and Phase 3?
Dry wine is preferred over others (1-2 glasses of 4oz each)
If you are not a wine drinker, few other options that are available for you includes 1 serving (11/2 oz ) of Burbon, Rum, Vodka or Gin
Champagne 1 glass (4oz)
Light beer
If you are consuming mixed drinks, Mixers should be non caloric rather than sugared tonic water. sparkling water or seltzer are good options with no added calories. Try to avoid high calorie, sweetened mixers.
Will i feel fatigue during the first phase of South beach diet ?
It is possible to experience fatigue and lightheadedness during the Phase 1 of south beach diet due to hypoglycemia (low blood sugar) and hypotension (low BP) at least until your body adjust to the low caloric intake.
It is really important to drink plenty of fluids
If you have other medical conditions such as Diabetes or Hypertension, it is better to discuss with your physician prior to starting the diet, since there might be a need to lower the dose of your insulin or BP medication.
It is important to make sure you are receiving adequate nutrition, if you are not sure you can always take multivitamin supplements
What kind of Dairy products are included in Phase 1 trial?
Up to 2 -3 cups of low fat milk or yogurt
Low fat cheese
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