The “big cheese” for weight loss!!
What Is the South Beach Diet and What Is Its Purpose?
In today’s world everyone is aiming to be fit and are following different ways for the same. It is believed that working out plays a 40% role in weight loss while 60% role is played by the diet followed.
It takes a lot of strength to decide that you want to lose your weight or shape your body. You know getting started isn’t easy either. Choosing the right diet plan is very important.
We are here to help you with the diet options. There are many diets available in the market. Yet not every diet plan is proved successful.
But one diet which started in 2000s and still is considered one of the best diet and have proven efficient and have helped people shed good amount of weight. With time it has proven to do wonders for those who commit and follow their plans correctly. It became popular after 2003, with the launch of a best-selling book.
In 2003 Dr. Arthur Agatston invented , a Florida-based cardiologist. He initially developed it to improve insulin of his patients but noticed that it also made them shed weight. 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. However, he was not happy with . 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.
How Does the South Beach Diet Exactly Work?
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, Zone which shun all the carbs, south beach diet believes in eating the right carbs and healthy fats. “South beach diet is a carb restrictive diet and focuses on food 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. Besides 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.
With winning with several diet comaprison the South beach diet has been popular over a decade.
Three Phases Of South Beach Diet
South beach diet has 3 phases. The phases are designed for more easy weight loss. The first 2 phases are for losing weight and the third is for maintain the weight.
“The phases help ‘jump-start’ some weight loss,” Stephens explains. “It’s a mental thing: When patients see early success, they’re more likely to stick to the plan.” She notes that the different phases also help acclimate people to a new lifestyle, since phase three is essentially a lifelong choice rather than a “diet.”
Here’s a look at the three-phase program.
What Phase 1 of the South Beach Diet Looks Like
This Phase lasts 14 days i.e. 2 weeks. It is the strictest phase because it aims to kick-start the weight loss process. It eliminates the craving of sugary food. However the phase 1,does this by limiting the fruits, grains and other higher carb foods to decrease blood sugar and reduce cravings.
During this phase, you get 3 meals per day which have lean protein, non starchy veggies and healthy fats. With new update to phase 1. Rapid weight loss is expected.
The food options in phase I are:
- Reduced fat cheese
- Nuts, beans
- fish and shellfish
The Foods which are to avoided in this phase are particularly “breads, rice, potato, pasta and sugary foods like cakes, icecream, Fatty meat and poultry, Butter and coconut oil, Whole milk“.
What Phase 2 of the South Beach Diet Looks Like
This phase starts after person loose 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.
Person will introduce carbs little by little
The carbs allowed are:
- most fruits
- some whole-grain breads, and pastas
- additional vegetables, including peas and potatoes
- various treats
- brown rice
“If people don’t gain control or if they start feeling uncomfortable and starts getting cravings or gain weight they might have to return to phase I”.
After the targeted weight is achieved, the dieter moves on to Phase III.
What Phase 3 of the South Beach Diet Looks Like
In this phase, the dieter learns to maintain the new weight in 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 6 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.
Sample Diets For South Beach Diet Phases
For Phase I
Breakfast options: Asparagus omelets with goats cheese
Lunch: Beef and bean chili and avocado salad
Dinner: garlic and homestyle turkey meatloaf with mushrooms and white beans
Snack: Cherry tomatoes stuffed with low-fat cottage cheese
For Phase II
Breakfast: peanut butter oatmeal
Snack: 1 cup cucumber slices with 1/4 cup hummus
Lunch: Apple-walnut chicken salad
Snack: Cottage cheese with cherry tomatoes
Dinner: Pork fajitas with 1/3 cup guacamole
For Phase III
Breakfast: Mini crustless quiches (eggs with peppers, onions, and cheese baked in a muffin tin) with a slice of whole-grain toast like Ezekiel bread, a cup of berries, and a cup of black coffee or tea
Lunch: Salad greens with salmon or chicken and olive oil and vinegar dressing
Snack: Greek yogurt with berries
Dinner: A plate filled with half-roasted vegetables (zucchini, squash, red onion), a small, 4-ounce portion of lean meat (such as salmon, chicken, or beef tenderloin), and 1/3 cup of a hearty grain (farro, quinoa, barley)
Dessert: Mascarpone cheese or Greek yogurt with peaches, topped with slivered almonds and cocoa powder
Benefits Of The South Beach Diet
- It helps maintain the weight for long term
- Avoid diabetes
- Prevent hypertension
- Lose weight quickly at earlier stages
- have type 2 diabetes and need to control their blood sugar
#18 in best diets overalls
#15 in best fast weight loss diets
#4 in best commercial diet plans
#10 in easiest diets to follow
How Much Does South Beach Diet Plan Cost?
The plan cost around $340 per month. It cost about $12 per day. This cost includes weekly meal delivery at you house.
The diet delivers food to your doorstep. This cost includes everything from diet food to delivery. You’ll receive three meals a day, plus snacks.
South Bech Diet Plan A Hype Or Hope?
South beach diet provides meals and recipes with nutritional values and carb counts. 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 option of counselor seven days a week online or via phone.
Also, hunger is not a problem on this diet.
So, concludingly this diet is worth the hype and is a hope to all those people who are trying to lose weight. It will be your biggest supporter in the journey of weight loss.
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