The South Beach diet is a low-carbohydrate, high-protein diet plan that also incorporates the use of the glycemic index (how fast a food raises blood sugar levels). The diet, created by cardiologist Arthur Agatston, was designed to encourage weight loss through healthy eating and balanced dietary choices.
Fast Weight Loss
The South Beach diet allows you to lose weight quickly because of the structure of the diet, which breaks it up into three phases. In the first phase, you are limited in your carbohydrate intake and can only eat lean meats such as turkey, chicken, and fish. Some vegetables, cheese, eggs, and nuts that are low on the glycemic scale are also allowed during this phase. You can lose up to 15 pounds during this phase, which lasts 2 weeks. During phase two, you gradually introduce low glycemic index carbohydrates such as fruits, whole grains, and low-fat milk. In phase 2 you will lose 1 to 2 lbs. per week. This phase continues until your weight goals are attained. Phase 3 encourages you to add more foods into your diet gradually until you are eating a wide variety of foods. These phases teach you eat while allowing you to lose weight healthfully and quickly. Follow the phases of the South Beach Diet exactly to get best results.
Low Glycemic Foods
The South Beach Diet food choices are based on the glycemic scale. Low-glycemic foods are ranked based on how they affect blood glucose levels. Excess glucose is stored as fat. The lower a food is on the glycemic scale, the less it affects a rise in blood glucose that can lead to fat storage. Controlling blood glucose can help decrease the incidence of both diabetes 1 and 2 and decrease feelings of hunger that occur after insulin levels stabilize. The South Beach Diet limits foods that are high glycemic index foods, such as white bread, rice, and potatoes. Limit foods such as cauliflower, cabbage, broccoli, asparagus, spinach, and radishes during phase 2 of the South Beach Diet.
Convenience
South Beach foods and drinks come pre-made and are available both online and in the grocery store. Foods available include frozen dinners and snack bars. The South Beach diet also has support tools online that will help you lose weight, however, joining the website costs $20 per month. Tools offered include the meal planner, shopping list generator, and recipe finder. The South Beach Diet website also has archived articles that you can read for free to gain information on the diet.
Tags: South Beach, Beach Diet, blood glucose, glycemic index, glycemic scale