Low-carb diets are increasingly becoming popular for dieters looking to shed a few extra pounds as well as maintain a healthy weight. One such low-carb diet is the South Beach Diet. South Beach Diet, however, is not as restrictive as a true weight diet. Though it will limit your carb consumption, it will encourage the inclusion of healthy fats from veggies, and wholesome grains in your diet.
Now, if you are still undecided on whether to follow this diet, here is everything that you will need to know about South Beach.
Must Read Low-Carbohydrate Diet – What To Eat?
Basics
South Beach was developed by cardiologist Agatston in mid-1999.
This diet is considered a modified low-carb diet, and it’s based on the idea that carbs can either be good or bad.
Fronted as an alternative to the Atkins diet, Agatston was looking to develop a diet that would feature fewer amounts of saturated fats, and allow high-fiber foods with “good carbs.”
How Does South Beach Work?
This diet is broken into three phases, which include;
Phase 1
Phase one lasts for two weeks and is considered the strictest. This restrictive stage will limit your consumption of fruits, grain, and other higher-carb foods.
The purpose of this stage is to jump-start your weight loss process, decrease blood sugar and insulin levels, and in effect, it eliminates cravings for refined foods and reduces cravings.
Phase 1 will require you to consume three meals a day. The recommended constituents of these meals include lean protein, non-starchy veggies plus small amounts of healthy fats.
Another dietary requirement is that you should have two mandatory snacks, and preferably those rich in protein and veggies.
While at this stage, you can expect to lose an average of 8-13 pounds.
Phase 2
It begins on the 15th day and is less restrictive than the first stage.
Phase 2 has no exact timeline, and it should be maintained for as long as you want until you achieve your goals.
The food options in phase two are similar to those in phase one, but with the addition of limited portions of fruits, and “good carbs.”
Here, expect to lose 1-2 pounds per week on average.
Phase 3
This is the final stage of the South Beach diet plan.
It’s assumed that once you reach this level, you have already achieved your weight loss goals.
This final stage will require you to take on the principles you learned in phase 1 ad phase 2, and these principles should form the basis of your lifestyle.
This includes eating healthily and getting conscious of what you eat.
However, this meal plan is flexible as it allows occasional treats, and no foods are completely off-limits; most of the foods are okayed at this stage.
However, if you indulge and start to find yourself adding n a few extra pounds, the South Beach diet recommends that you return to phase 1 for two weeks before returning to phase 3.
Wellness Approach
Contrary to other diet plans, South Beach usually takes on a wellness approach, rather than a dietary approach.
This is to means that in addition to the diet, South Beach encourages an active lifestyle. Dr. Agatston recommends regular exercises such as walking, jogging, and any other exercise that will strengthen your core.
Foods Encouraged
The South Beach Diet is flexible and will allow versatility is food options.
This diet will allow you to source nutrients from:
- Veggies
- Seafood
- Low-fat dairy
- Any food that has low glycemic index and will not a significant impact on your blood sugar
- Lean proteins
- Wholesome Grains
- Good fats such as avocados
Foods to Avoid
There are also foods that you should steer away from if you are looking to experience optimal weight loss while on this diet.
Some of the foods to avoid are:
- Foods rich in cholesterol
- Fatty meats
- Some fruits such as dates, figs, melons, and pineapples
However, all fresh and frozen foods are allowed during the latter two stages, save for those we have mentioned above.
Conclusion: Will South Beach Help me in Losing Weight?
South Beach is based on facts that are based on science; restricting your consumption, more particularly the unhealthy fats is a sure way to lose weight.
Additionally, it encourages an active lifestyle, which is attributed to the general well-being of your body.
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