A Handbook To Know South Beach Diet Completely
Hello health freaks! If you are reading this there are 80% chances that you have already committed to weight loss diet plan guide . We assure you that you’ll get to know all the details about one of the best diets which will help you achieve your goal.
The diet we are going to talk about is The South Beach Diet. South beach diet has the perfect plans for you to achieve your goal.
Before getting into how it works let’s dive into what actually is South Beach diet
In 2003 by Dr. Arthur Agatston invented south beach diet, a Florida-based cardiologist. He initially developed it to improve insulin of his patients but noticed that it also made them shed weight. This diet is committed to help people shed a good amount of weight and have proved efficient for 2 decades.
Dr. Arthur noticed that patients on the Atkins diet helped patients lose more weight than people on low fat diets. The Atkins diet is a low-carb diet, usually recommended for weight
loss. This diet claims that you can lose weight while eating as much protein and fat as you want, as long as you avoid foods high in carbs. The amount of saturated fat allowed in the diet didn’t make him happy . He wanted to create a diet that allowed overweight, diabetic and pre diabetic individuals to easily lose weight and reduce their risk of heart disease.
Hence, he developed THE SOUTH BEACH DIET.
The diet is rich in low glycemic index carbs, lean protein and unsaturated fats. It is not a traditional low-carb diet. This diet focuses on selecting the right carbohydrate and carbs. These include whole grains, specific fruits and vegetables, appropriate fats, such as olive oil, and lean protein sources.
Unlike Keto, which shun all the carbs, the south beach diet believes in eating the right carbs and healthy fats. South beach diet is a carb restrictive diet and focuses on foods that are low on glycemic index and low in saturated fat.
Food with a high glycemic index tends to contain refined carbohydrates. These foods are easy to digest and can lead to blood sugar spikes. But these foods don’t satisfy hunger for long.
Wholemeal foods which have lower glycemic index contain unrefined carbs. The body doesn’t digest this food quickly and hence, slowly releases energy. It enables a person to feel full for longer. They will not feel hungry for some time.
South beach diet works in a very proficient manner and has been created with utmost sincerity. The South Beach Diet consists of three phases, so it is easy for you to locate your current phase.
Each phase has specific instructions on how to eat, what to eat, what to avoid. If you follow it correctly, it will not only help you in losing weight but also in feeling confident.
“Phase 1 and 2 details which food you need to avoid and provide suggestions for healthy snacks. Each phase also includes beginner- to intermediate-level exercise plans“.
How The Daily Routine Works
This routine is to be followed in all the phases. The food you eat or the beverages might differ but the routine remains the same.
Eat:You will eat upto six meals, breakfast lunch dinner with 3 homemade snacks from the list which will have healthy fats, lean protein and non starchy veggies. The South Beach Diet meals are delicious and filling; you won’t go hungry at any point!
Drink:Meanwhile you are advised to drink at least 8 cups (64 ounces) of water.
Shake:You have to exercise and move your body for at least 30 minutes. That’s not much right? SO SHAKE IT! You can walk, swim, cycle, or lift weights.
Track:The last thing you have to do is track you progress using your planner which will in return help you lose a lot quicker.
Let’s Get Into The Phases Now
South Beach Diet Phase 1
This diet is so effective because it trains you to live a lifestyle with high quality, good and clean, food and helps you lose weight without hunger. It helps you lose weight without sacrificing on eating nicely. It’s goal is to make you a “mindful eater” and not a hungry dieter.
You have to avoid all the refined carbohydrates, grains, fruits, beans and sugary drinks, including alcohol, and limit diet sodas and other artificially sweetened beverages. You’ll also have to limit dairy foods.
This is clearly the strictest phase. This lasts only for 14 days. 14 days are enough to remedy your insulin-resistance issues that were brought on by eating too many sugary carbs for so long. This is almost like resetting your body mode and hence, it’ll help you in steady weight loss during phase 2.
- Choose 3 lean proteins (4 if you are a man). Protein is an important tool for weight loss because it fuels your body. It is digested slowly which keeps you feeling full for longer.
- Choose 2 ( 3 if you are a man) servings of healthy fats- Fats keep you satisfied so you will be less prone to hunger.
- Choose five non-starchy vegetable servings- It limits carbs to non-starchy vegetables like asparagus, cucumbers, lettuce, broccoli.
- For beverages- You have to drink at least 8 cups of water. It is the least quota you have to hit. You can also enjoy black coffee or tea(herbal, green, black) or seltzer( plain or flavored).
✖ Food To Avoid
Starches & Carbs : Avoid all starchy food in Phase 1, including: Bread of all types, Cereal
Starchy Vegetables: like Beets, Carrots, Corn, Green peas, potatoes
Fruit: Avoid all fruits and fruit juices in Phase 1, including: Apples, Apricots, pears, peaches.
Vegetables: higher in carbohydrates and should be limited to one serving per day in Phase 1.
Beverages: Juices, juice cocktails, sodas, alcohol of any kind, including beer and wine.
Shaping Up By Shaking Up
If you follow all the guidelines of the diet then you are very near to achieve your goals. But the secret of getting back in shape faster and improving your core strength is Exercising.
“You don’t really need a Marine Corps–level exercise program to have a healthy heart and a lean body,” says cardiologist Arthur Agatston, MD, who designed the South beach diet.
According to this diet plan rules it is better to find a regular routine of 30 minutes that you ll do daily. It might not burn a lot of calories but the cumulative effect will be beneficial.
Activities suggested are:
Some workouts suggested are:
Walking Intervals: You can walk slowly for warm up and then walk as fast as you can for 1 minute. After a minute, slow to a moderate “recovery” pace for 3 minutes. Continue alternating Fast pace/ Moderate pace for a 30-minute high-intensity interval training walk.
10 minutes stair climbing:
Warm-Up: Walk on flat ground at a slow pace for 2 minutes.
Interval: Walk up the stairs (at least 10 stairs) quickly but in control.
Walk down at a moderate pace and repeat.
Continue walking up and down the stairs for 8 minutes.
South Beach Diet Phase 2
After you have completed phase 1, which is considered the strictest period. Kudos! After 2 weeks, you must surely be feeling lighter and the difference in your clothes.Now it’s time for Phase 2.
Phase 2 time period is dependent on the people. You can stay as long as you don’t reach your goal. You only have to move to phase3 when you’re comfortable and have achieved your goal.This phase starts after a person loses an evident amount of weight in the phase I. Phase II lasts until the person reaches their desired weight. In this phase good carbohydrates are introduced. Weight loss may now be steady, but slower than in Phase I. During Phase II, the diet says people usually lose 1–2 pounds a week, depending on their metabolism. People will introduce carbs little by little.
What You Can Eat During Phase 2
- 1 lean protein serving for women and 3 for men
- 2 healthy fat servings
- 5 vegetable servings – Introduce these vegetables slowly, one per day, at first, then limit to two servings per day as part of your vegetable servings. Note that portion sizes of starchy vegetables are smaller than those of non-starchy vegetables.
- 1 fruit serving and 2 for men- Choose fresh, whole fruits when you can; frozen or dried is an option, but only if they do not contain added sugars.
- 1 good carbohydrate serving
✖ Food To Avoid
Starches & Breads : Bagel, refined wheat, Bread, refined wheat or white, Cookies, Cornflakes
Vegetables: Beets, Corn, sweet, Potatoes
Beverages: You still need to avoid sugary sodas and juices. an occasional glass of wine with dinner is allowed if you’re 21 years or older.
If people don’t gain control or if they start feeling uncomfortable and start getting cravings or gain weight they might have to return to phase I.
Shaping Up By Shaking Up
The exercising routine remains the same like phase 1. According to this diet plan rules it is better to find a regular routine of 30 minutes that you’ll do daily. It might not burn a lot of calories but the cumulative effect will be beneficial.
Activities you can participate in remains the same like phase 1:
You can however increase the intensity of the workout if you’re comfortable. You should keep the workout enjoyable so that it is no burden and more of an enjoyable session.
Some workouts suggested are:
- Walking Intervals: You can walk slowly for warmup and then walk as fast as you can for 1 minute.
- 10 minutes stair climbing
South Beach Diet Phase 3
In this phase, the dieter learns to maintain the new weight in the long term and enjoy moderation in food. If the food cravings return, or if weight increases, the dieter can go back to Phase I or II.
It helps a person adopting a lifestyle with good food habits rather than following the diet. Phase III, people do not go back to eating whatever they like. Instead, they continue to make good food choices, try new recipes and ingredients, and enjoy a new lifestyle.
“When you reach this phase it means you have already achieved your weight goal and are now ready to maintain this lifestyle“.
In this phase there is no what you can or can’t eat, it’s more related to moderation. If you are having a burger,it’s fine but enjoy it in order to avoid excess .
If you someday think that the weight is coming back, just know it is not the end of the world, you can quickly go to phase 1 and 2 again.
You Have Got This
If you follow the diet by heart, it can be your biggest support in achieving the goal. The goal of losing weight and living a healthier lifestyle. Results of the diet can be different for everyone according to metabolism and body adaptation but it will be beneficial in the long term.
This program is a time saver as they deliver it to your home and even after you start cooking for yourself, you can find healthy recipes and planning advice. It has the option of a counselor seven days a week online or via phone.
Also, hunger is not a problem on this diet.
It Is Your Perfect Partern To Lose Weight. So Health Freaks Go For It. South Beach Diet Won’t Let You Down. It Will In Fact Help You Reach Your Goal As Fast As Possible With Your Complete Dedication & Support.
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