Dr. Agatston's South Beach Diet is growing in popularity every day. No one can argue its heart healthy benefits but many people with healthy hearts and blood sugar use the South Beach Diet to improve their appearance. Up to twenty pounds can be shed in the first two weeks. To begin your South Beach Diet, you must get a support system, understand the concepts and journey through the phases.
1. SUPPORT SYSTEM
You will need the support of someone to help you keep going when the fun of starting the program has worn off. Talk to your friends and family to find motivation. The people you share cupboards with are especially important. Ask them to encourage healthy eating or at least keep their junk food out of your face. If a friend or family agrees to try the diet with you, try to motivate each other.
Maybe you are having trouble finding the encouragement you desire. Don't worry. Join the South Beach Diet Online. They will provide you with a group to communicate with and even a beach buddy who starts the diet the same time you do. You can discuss topics of concern or interest, as well as receive answers from qualified dieticians to any questions you may have. You can even get fitness tips.
Another tool for success is to keep a journal. This may come in handy especially in the second and third phases to call attention to problematic foods and situations. Keep a journal through stressful times. A journal tool is available on South Beach Diet Online. Ask yourself why you want to start the South Beach Diet and what goals you hope to achieve. Record this information to help motivate yourself. You may even consider taking a picture to remind you of your progress.
2. CONCEPTS
The South Beach Diet is not a low carbohydrate or low fat diet. The concept behind the South Beach Diet is choosing the right carbs and the right fats. The diet includes three phases ranging in severity. The first phase is the strictest and usually lasts two weeks. Phase Two will last until you reach your goals and the final phase lasts for the rest of your life.
The diet is based on your blood sugar levels and necessitates stability. Once you are out of Phase One, you will want to eat a variety of foods and balance your sugar intake with fiber or protein. The South Beach Diet teaches you the kinds of foods that are high in fiber and protein and which foods upset this balance. The South Beach Diet encourages snacks between meals and dessert after dinner.
Depending on your phase you can use the menus provided in the South Beach Diet book or the website. You can also customize your meals with either tool. First get rid of or hide the foods that you will avoid in your respective phase. Then, head to the store to stock up on all of the foods to enjoy. You can find ideas for quick meals on the website.
3. PHASE ONE
The first phase of the diet is also the most restrictive and the shortest. During Phase One, which lasts about two weeks, almost all carbohydrates are cut out of your diet. This includes alcohol. Recipes are available in the book and on the website. Listed below are the foods to enjoy and the foods to avoid during Phase One. If your favorite food is something to avoid in Phase One, don't worry, some of the foods to avoid in Phase One will be foods to enjoy in Phase Two.
Foods to EnjoyDairy - skim milk, cheese, nonfat and sugar free plain yogurt
Protein - eggs, lean meats, fish, tofu, meat alternatives (beans, nuts, legumes, seeds)
Vegetables - almost any including tomatoes, broccoli, spinach,
Oil - olive oil, canola oil
Condiments and seasoning - mustard, pickles, fresh or dry seasonings and herbs including basil, salt, pepper, thyme, oregano, sage, rosemary, crushed red pepper
Sweets and desserts - sugar substitutes, sugar free gelatin, sugar free candy, sugar free gum
Beverages - tomato juice, vegetable juice, diet soda, coffee, tea
Foods to avoidProtein - jerky with sugar, fatty cuts such as brisket, prime rib, liver, duck, processed meat
Dairy - whole milk, sour cream, Edam cheese, Brie
Vegetables- sweet potatoes, corn, carrots, pumpkin, beets, turnips, winter squash
All fruits including apples, oranges, prunes, cranberries, grapes and their juices
All starches including rice, pasta, bread, cereal, potatoes, croutons
Fats and oils - fried food, heavy oils including peanut and palm, trans fats
Condiments - ketchup, barbeque sauce, jams
Sweets and desserts - anything processed or containing sugar
Beverages - alcohol of any kind, fruit juice, regular soda
Phase One menu guidelinesBreakfast Unlimited protein, at least one half cup of vegetables, no fruit, starches, or milk, and one teaspoon of oil or mayonnaise if desired.
Lunch Unlimited protein, at least two cups of vegetables, no fruit, starches, or milk, and one tablespoon of oil or mayonnaise.
Dinner - Unlimited protein, at least two cups of vegetables, no fruit, starches, or milk, and one tablespoon of oil or mayonnaise.
Snacks Snacks are required, and can be chosen from the proteins, vegetables, or nuts list.
Your cravings will disappear after a couple of days of Phase One and you will lose a significant amount of weight. Do not be tempted to stay in Phase One. It is not meant to be a lifelong commitment. Staying in Phase One too long will cause your body to feel deprived and lower your chances of success. Think long term, not instant gratification.
4. PHASE TWO
Phase Two is the reintroduction stage. This is possibly the most difficult stage, but don't be afraid. Just remember to add foods slowly. Think one fruit and one starch per meal. So, if you have whole wheat pasta, skip the whole wheat roll. Weight loss will slow during this phase and that's okay. Try not to get discouraged. Compliment yourself for each positive achievement. You can enjoy any of the foods from Phase One, listed below are the foods to reintroduce in Phase Two and the foods to avoid.
Foods to ReintroduceDairy - low fat yogurt
Protein - low fat hot dogs
Vegetables - sweet potatoes, carrots, pumpkin, beets, turnips, winter squash
Sweets and desserts - fat free pudding, chocolate
Starches - whole wheat or multigrain bread (one slice is a serving), whole wheat rolls, whole wheat English muffins, whole wheat bagels, whole wheat pitas and tortillas, couscous, popcorn
Beverages - red wine or hard liquor (2 drinks maximum and should be drunk with meals)
Foods to avoidProtein - jerky with sugar, fatty cuts such as brisket, prime rib, liver, duck, processed meat
Vegetables - corn, white potatoes, beets
Fruit - watermelon, pineapple, fruit juices, canned fruit in syrup
Processed starches including white rice, white pasta, white bread, processed cereals
Fats and oils - fried food, heavy oils including peanut and palm, Trans fats
Condiments - ketchup, barbeque sauce, jams
Sweets and desserts - anything processed or high in refined sugar
Beverages - fruit juice, regular soda
Phase Two menu guidelinesBreakfast Unlimited protein, at least one half cup of vegetables, one serving of fruit is allowed all day, one starch serving is allowed daily, one to one and a half cups of dairy are allowed daily, and one teaspoon of oil or mayonnaise if desired. Gradually increase the fruit servings to three a day, and the starch servings to two to three a day.
Lunch Unlimited protein, at least two cups of vegetables, one serving of fruit is allowed all day, one starch serving is allowed daily, one to one and a half cups of dairy are allowed daily, and one tablespoon of oil or mayonnaise. Gradually increase the fruit servings to three a day, and the starch servings to two to three a day.
Dinner Unlimited protein, at least two cups of vegetables, one serving of fruit is allowed all day, one starch serving is allowed daily, one to one and a half cups of dairy are allowed daily, and one tablespoon of oil or mayonnaise. Gradually increase the fruit servings to three a day, and the starch servings to two to three a day.
Snacks Snacks are not necessary in this phase, but if you decide to have one, choose them from the protein, vegetables, or fruits lists, or eat nuts. Plain, low-fat or fat-free yogurt is also allowed.
5. PHASE THREE
This is the maintenance stage of the South Beach Diet and reflects that this is not a fad diet, but a lifestyle change. This phase lasts the rest of your life. Foods that are added include anything else you want to eat in moderation. If you want cake on your birthday, go ahead. But do it one bite at a time. Usually two bites will be enough to satisfy. Try half of what you want and have more later if you insist. Pay attention to your weight and blood sugar. If you notice your cravings returning, go back to Phase Two or even Phase One for a few days until you stabilize. Remember to look for support from your beach buddies, family and friends.
Phase Three menu guidelinesBreakfast Unlimited protein, at least one half cup of vegetables, three servings of fruit are allowed all day, two to three starch servings are allowed daily, one to one and a half cups of dairy are allowed daily, and one teaspoon of oil or mayonnaise if desired. You may add in other foods now, in moderation.
Lunch Unlimited protein, at least two cups of vegetables, three servings of fruit are allowed all day, two to three starch servings are allowed daily, one to one and a half cups of dairy are allowed daily, and one tablespoon of oil or mayonnaise. You may add in other foods now, in moderation.
Dinner Unlimited protein, at least two cups of vegetables, three servings of fruit are allowed all day, two to three starch servings are allowed daily, one to one and a half cups of dairy are allowed daily, and one tablespoon of oil or mayonnaise. You may add in other foods now, in moderation.
Snacks Snacks are not necessary in this phase, but if you decide to have one, choose them from the protein, vegetables, or fruits lists, or eat nuts. Plain, low-fat or fat-free yogurt is also allowed.
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