South Beach Diet 101. South Beach diet at a glance

The diet is also known as Mount Sinai South Beach Diet and was proven effective in heart disease and diabetes therapy.

The South Beach Diet was developed in 1996 by Arthur Agatston, M.D., director of the Cardiac Prevention Center at Mount Sinai andamp. Miami Heart. This is why the diet is also called Mount Sinai South Beach Diet.

The doctor could not choose any of the existing diets to help his patients improve their heart condition, so he designed an original one, based on his own analysis and taking into account previous research on nutrition of some dietitians. The diet was successfully followed by a number of Dr. Agatstons patients and is now part of Mount Sinai Clinic therapy and has proven to bring improvement on heart disease and diabetes.

Heart Disease

The most common cause of heart disease is the narrowing of the small blood vessels that supply blood and oxygen to the heart the coronary artery disease. It usually occurs when fatty material and plaque build up on the vessels and arteries walls and thus the flow of blood to the heart or from the heart can slow or stop. The disease may induce chest pain stable angina, shortness of breath, heart attack, or other symptoms.

Caution. You may lose unwanted weight. Is the South Beach Diet right for you

Major risk factors

These factors cannot be changed.

Old age

Male gender men have a greater risk of heart attack even at early ages

Heredity a family history of coronary heart disease is a major risk factor

There are also other major risk factors that can be changed.

Tobacco smoke.

increases blood pressure, decreases exercise tolerance and increases the tendency for blood to clot, because of the fat deposits associated with nicotine and carbon monoxide.

decreases HDL good cholesterol.

decreases the oxygen carried in the blood. its place is taken by carbon monoxide and other gases.

increases the heart beat rate the heart beats faster to get more oxygen from a greater volume of oxygen-poor blood.

High blood cholesterol levels cholesterol induces blood vessels narrowing and loss of elasticity.

High blood pressure increases the hearts workload, causing heart enlargement and weakening, over time inducing the risk of stroke, heart attack, kidney failure and congestive heart failure.

Physical inactivity leads to weakening of circulatory system functions. Regular, moderate exercise helps preventing heart and blood vessel disease.

Obesity and overweight excess weight increases the strain on the heart, influences blood pressure, cholesterol and triglyceride levels and increases diabetes risks.

Diabetes

When some of these factors coexist, the risk of heart attack or stroke increases several times. These factors can be changed or treated so as to lower the risk by means of a healthy diet, lifestyle habits or medicine if needed.

The South Beach Diet is designed to help improve all these factors. The exceptions are smoking and physical inactivity. So quit smoking and start to exercise.

Recommending low saturated fat foods and promoting poliunsaturated and monounsaturated fats found in olive and canola oils, peanuts and other nuts, peanut butter, and avocados together with Omega-3 fatty acids found in cold water fish, the South Beach diet leads to a decrease in LDL cholesterol level while maintaining levels of good HDL cholesterol.

The complex carbs and fiber intake from vegetables and whole grains is encouraged with the South Beach diet, fact which is beneficent for persons with high blood cholesterol and diabetes.

The weight loss that results from fat burn especially during phase 1 is essential for a good heart health.

MedlinePlus has an excellent article on coronary heart disease.

The American Heart Association website has an article about Risk Factors for Coronary Heart Disease

Diabetes

Diabetes occur when the blood glucose is too high. Glucose comes from the food we eat. Insulin is a hormone made and released into the blood by the pancreas. It helps the glucose from food get into the body cells. If the secretion of insulin is too low or if the insulin doesnt work as it should, glucose cant get into cells and stays in the blood instead.

Some of the excess sugar is eliminated through urine. Thus kidney problems might appear, as the body waste cannot be filtered properly any longer.

High blood glucose levels damage blood vessels making the walls thicker and less elastic so blood has a harder time passing through. Also, diabetics tend to have higher fat levels in their blood because of the higher blood glucose. These fats or lipids clog and narrow the blood vessels partially or even completely resulting in atherosclerosis which can lead to heart attack, angina, stroke or painful legs.

Diabetes cannot be cured, however one can live a long, healthy life by controlling the blood sugar levels eating right, exercising, maintaining a healthy weight and taking medicines if necessary.

A healthy diet is vital for diabetics. It should consist of three meals a day and never skip a meal. Foods must be varied, based on high fiber content whole grains, vegetables and fruit. A very good way to control diabetes is to do the South Beach diet exercises under medical supervision. The Glycemic Index tool on which the South Beach Diet and diabetes is based can be very useful for blood glucose control in people with type 2 diabetes.

Watching the big amount of low-carb, diet-friendly versions of foods that appear on the market, one would say that the South Beach Diet has not affected only people who want to get slim and healthy. Companies involved in the food industry have also been feeling the South Beach Diet effects. some of the products in great demand have brought profit while sales for high-carbs, diet unfriendly ones have drastically fallen. The owners of many businesses have taken measures to adapt their range of products to the needs of the market, offering low-carb versions of their products.

Clintons recent quadruple bypass surgery has been largely debated. Being on the South Beach Diet made everybody wonder how the former presidents illness advanced so much as to need to be surgically corrected. Some even blame it on the diet. Some wonder why the diet didnt help avoiding surgery.

Fact is that, first of all, being on the South Beach Diet for a relatively short time or being on any other diet couldnt work miracles and suddenly reverse atherosclerosis. It is true that recent clinical trials have indicated that with a reduced cholesterol level, reduced weight and regular exercise heart disease may regress but a longer period of time is required to restore what was built in decades. Studies show that coronary artery disease starts as early as childhood progressing throughout adolescence and childhood.

Then, there were other factors sure to worsen Clintons condition. In heart disease there are several risk factors that cannot be changed. age, heredity, gender. Older males with a family history of heart disease are more likely to suffer from it, and Bill Clinton fit the profile.

Stressful life contributed to a great extent to his illness, although he is known to exercise regularly. Among other benefits, exercise helps relieving of stress. But the former president overlooked other important aspects. His fondness for smoking and unhealthy foods worsened the situation. Since he started the South Beach diet he lost weight. Probably if dieting had been one of his priorities earlier in his life, his health would have improved substantially. Unfortunately, it seems that his doctors were not that persuasive. The result was that surgery was needed to prevent a heart attack.

Following the South Beach Diet in a low-sodium version on a long term basis, accompanied by an exercise routine and quitting smoking would be likely to help the former president to improve his health after his release from the hospital.

South Beach Diet not only permits people with a special condition to follow it but in certain cases it is recommended, as losing weight in a healthy way, on a easy-to-follow, resulting diet is a desirable effect in all cases.

Even with children, improved nutrition and exercise can help prevent not only obesity and diabetes but can also help improve their academic performances.

Drawn up by a cardiologist, the South Beach Diet aims to solve heart problems by modifying blood chemistry, improving cholesterol levels and blood pressure and the way your body responds to food.

People with diabetes often develop high blood pressure and cholesterol that increase the risk of heart disease, this being one of the main causes of death. The South Beach Diet is designed to manage such problems and thus diabetics can significantly reduce this risk. It also regulates pancreas functions and insulin levels.

A general check up is recommended before starting the diet. During the first phase it is possible that ketosis appear it is only a possibility, it does not necessarily appear if the complex carbs intake from the recommended vegetables is enough, which is not risky for healthy people, but might cause inconvenience for people with kidney problems or with hypertension.

Risks associated with ketosis include dehydration, loss of glycogen stores, dizziness, heart palpitations, fatigue, lightheadedness, constipation, irritability, and electrolyte imbalance.

The South Beach Celebrity Diets fame is sustained by notorious personalities, including Bill and Hillary Clinton, Oprah Winfrey, the actress Kim Cattrall from Sex and the City, Bette Midler, the singer Lorna Luft, Nicole Kidman, Troy Aikman.

After having tried numerous other diets, it seems that Oprah has found the one for her. she eats no white bread, white rice, white flour products, sugar, pasta, and potatoes. She allows in her diet whole wheat pasta and breads in moderation. Another secret is exercising.

Bette Midler has obtained truly amazing results of which she was astonished herself, remarking on one occasion she had lost three pounds in three days. She also admitted she would need more exercise to get fit and stay fit.

Sources tell that Bill and Hilary Clinton are also on the South Beach Diet. Bill Clinton reportedly renounced junk food and lost weight improving his looks he is said to have lost 35 pounds.

For Troy Aikman going on South Beach diet resulted in a 10 pound loss.

Lorna Luft confessed the diet worked for her although it had not been easy.

To stay fit, Kim Cattrall combines the diet with exercise. Although not depriving herself, she mentioned avoiding sweets, fatty meats and wheat and drinking lots of water.

Of course it is easier for such personalities to follow this diet as they have assistance from personal cooks, fitness trainers and many others. The diet is also very strongly motivated by the fact that such public persons have a multi-million dollar reputation linked to size and shape.

You can have cookies dieting. Would you believe this... There is such a thing as a South Beach Diet friendly recipe for cookies even for Phase 1. Such a recipe is usually flourless, based on eggs, contains South Beach friendly flavours and sugar substitute.

South Beach Diet cookie recipe suggestions.

South Beach Diet Chocolate Cookies, Phase 1

30 pecan halves, chopped fine

1 egg

1 teaspoon cinnamon

teaspoon vanilla

2 teaspoons cocoa powder

2 teaspoons sugar substitute

cooking spray

6 servings.

Preheat oven to 350 degrees. Mix all ingredients. Drop by teaspoonful onto greased cookie sheet. Bake for 8 minutes or until firm to the touch.

Peanut Butter Cookie Recipe, Phase 1

1 cup Peanut Butter

1 cup Splenda

1 Egg

Approx. 20 servings.

Coat baking sheet with cooking spray. Preheat over to 350. Combine peanut butter, splenda, and egg. Mix until combined. Toll dough into walnut size pieces and place 2 inches apart on cookie sheet. With a fork dipped in more splenda flatten cookies. Bake at 350 for 9-10 minutes. Only 2 cookies per day allowed.

Soft Chocolate Chip Cookie Recipe

2- cups whole wheat pastry flour

1 teaspoon baking soda

1 cup smart balance margarine, softened 3/4 cup brown sugar South Beach brown sugar. combine cup splenda with some SF maple syrup about 1 tablespoon. Stir it and let it sit for a few minutes.

cup splenda

1 3.4 ounce package instant FF/SF vanilla pudding mix 2 eggs

1 teaspoon vanilla extract

2 cups semisweet chocolate chips

1 cup chopped walnuts optional

Preheat oven to 350 F 175 C. Sift together the flour and baking soda, set aside. In a large bowl, cream together the margarine, brown sugar, and splenda. Beat in the instant pudding mix until blended. Stir in the eggs and vanilla. Blend in the flour mixture.

Finally, stir in the chocolate chips and nuts. Drop cookies by rounded spoonfuls onto ungreased cookie sheets. Bake for 10 to 12 minutes in the preheated oven. Edges should be golden brown.

Blood chemistry changes and its pressure regulates by the time you have gone through phase 1 and 2. Diabetes and heart disease risks are highly reduced following this diet.

South Beach diet low carb principle trains your body to lose the craving for high carbohydrates foods and to prefer the low, complex carbs, lower GI foods. This results in significantly lowering your blood sugar level at first and afterwards giving a new start to the insulin generating process, improving the body response to carbs. Thus carbs are no longer stored as fat.

the habit of avoiding saturated fats usually of animal origin and preferring the unsaturated ones vegetable oils olive and canola oils especially but in limited amounts lead to corrections of the level of cholesterol the LDL-HDL balance is improved. Fats contained in fish Omega-3 fatty acids are particularly advisable, as scientific research has proven that fat fish consumption decreases the risk of arrhythmias which may lead to sudden cardiac death, decreases triglyceride levels and slightly lowers blood pressure.

American Heart Association has more on Fish and Omega-3 fatty acids

The effect on the body line

Is also a health gaining effect, results from the deficit of carbohydrates especially in the first part of the diet determining the body to burn fat for energy. Although lowered, the level of carbohydrates must be maintained at an acceptable limit and the resources must be complex carbs foods with a low GI to provide the body the necessary resources especially because carbs turn into glucose, which represents the main resource of energy for the brain. A reasonable level of carbs should be maintained to avoid marked ketosis.

Caution. You may lose unwanted weight. Is the South Beach Diet right for you

Side effects

Ketosis may appear at some dieters during phase 1. It manifests through specific bad breath and may lead to loss of glycogen stores, dehydration, dizziness, heart palpitations, fatigue, lightheadedness, constipation, irritability, and electrolyte imbalance.

Patients with chronic illness diabetes, heart disease, kidney disease and those who are significantly overweight should consult with their physicians before starting the South Beach diet.

A complete check-up is recommended before starting the diet.

During Phase 1 dehydration may occur make sure you have plenty of fluids.

During Phase 1 hypoglycemia may occur make sure you are eating plenty of low glycemic carbs, have regular meals and snacks.

constipation may occur, in case of extreme limitations of total carbohydrate intake make sure you get vegetables and fiber.

However, ketosis does not necessarily occur to everyone. It can be prevented if the body is provided enough good carbs from the right vegetables, enough water, well balanced meals and snacks.

During phase 2 the weight loss is much slower, 1-2 lbs/week, that is why people tend to prolonge phase 1 of the diet but cannot strictly observe the eating rules so they cheat a chip here, a cookie there and so on losing what they gained during Phase 1. Besides, the body needs the nutrients that are reintroduced during phase 2.

The slower loss of weight is healthier and will keep the weight off. The accumulated fat is not the result of a short period of time therefore, its correction will need time.

Reintroducing the carbs and only good carbs should be done gradually, as big amounts of carbs reintroduced all at once will put back on the weight lost during phase 1. Foods containing healthy carbs are back into your diet. fruit, sweet potatoes, whole grain bread, whole grain rice, whole wheat pasta, but not all at once. Start with one piece of fruit a day for lunch or dinner, and continue with some cereal or a piece of bread.

The second phase of the diet has no time limits and should be maintained until the desired weight is obtained. Caution. You may lose unwanted weight. Is the South Beach Diet right for you

Major changes

on the body level the way your body reacts to foods that make you overweight is being corrected.

on your mentality on eating. all cravings for bad foods slightly disappear. The results consist not in eating less but in the fact that you are eating now fewer of the foods that start craving and store excessive fat. Foods with a high content in carbohydrates will be avoided that is not totally banned but not eaten on a permanent basis.

South Beach Diet phase 1 is the strictest but most effective one. You can lose up to 13 lbs in two weeks. The objective here is to put the insulin level under control and thus lose weight and eliminate the unhealthy cravings for sweets, baked goods and food containing starches.

During Phase 1 six meals a day are allowed. three main meals and three snacks, based on protein, good fats and the lowest-glycemic index carbs needed for satisfaction and blood sugar control. The quantity will be enough to satisfy hunger normal size meals.

Allowed foods

meat and nuts tenderloin, sirloin, boiled ham, peanuts and pistachios,

poultry skinless chicken or turkey breasts, turkey bacon,

all types of fish, whole eggs,

fat-free cheeses,

green vegetables, legumes salad, tomatoes, zucchini, snow peas, cucumbers, broccoli, and asparagus,

canola and olive oils,

lots of water.

Foods to avoid

meat beef rib steaks, honey-baked ham, breast of veal,

all dairy products except low fat cheeses all yoghurt, ice cream, milk including whole, low-fat, soy, and full fat cheeses,

carbohydrate-laden vegetables beets, carrots, corn, potatoes,

fruits and fruit juices,

all alcohol,

all starchy foods such as bread, cereal, oatmeal, matzo, rice, pasta, pastries, baked goods, crackers, etc.

sweets or sugar candy, cake, cookies, ice cream

These foods will be reintroduced into your diet again after phase 1 two weeks. During these weeks you will lose some weight and your body will use insulin more efficiently so that when the carbs will be re-introduced your body will be able to deal with them better.

Complex carbs and lower GI are South Beach Diet-friendly.

Carbs are essential for the optimum functioning of the body.

South Beach Diet encourages dieters to take best advantage of complex carbs benefits.

Replace white bread with whole grain bread, white rice with brown rice and white potatoes with sweet potatoes.

Add new grains to your food like barley for soup, bulgur, quinoa for salads, kasha instead of rice etc.

Refined carbs are to be served in combination with high-fiber vegetables, a small amount of fat preferable of vegetable origin or a source of protein. meat, fish, beans to slow down the rise in blood sugar.

First phase of the diet bans all starches but beginning with phase 2, healthy grains are gradually reintroduced into the diet.

Meat, poultry, fish, dry beans, eggs, nuts

Whether it is meat or its substitutes, foods in this group fill you up and slow down the speed at which your body digests carbs. However, a diet based on protein providers does not mean that it is healthy to eat any type of meat in any quantity all the time. Lean protein should be part of every meal, such as skinless chicken and turkey, lean pork, fish, shellfish, nonfatty cuts of beef such as tenderloin and sirloin and Canadian bacon instead of regular bacon.

Eggs, nuts and beans are also healthy sources of protein, but eaten in moderation according to latest studies, a maximum of 7 eggs a week is perfectly admissible and healthy.

Milk, yogurt, cheese

Dairy products are calcium-providers and healthy bones need calcium. Dairy products are recommended in low-fat versions. They are nutritious and not fattening.

Milk products are allowed in all diet phases, first phase 1 only as low-fat cheese part-skim mozzarella cheese stick, cottage cheese and then in all forms, but always low-fat.

Vegetables and fruits

The diet is based on lots of vegetables, beans, legumes and soy products. The vegetable range is slightly limited during phases 1 and 2, the starchy and sugary vegetables are restricted beets, carrots, corn, potatoes. You continue to have at least 1/2 cup with breakfast, 2 cups each with lunch and dinner, plus you may have veggies as snacks.

While phase 1 eliminates all fruits.

In phase 2, one serving of fruit per day is allowed, and the avoided ones are bananas, canned fruit, juices, pineapple, raisins, and watermelon.

Fats, oils, sweets

Fats play an important part in the good functioning of the body.

Avoid foods rich in saturated fat and favor unsaturated fats, like those found in olive oil, nuts and oily fish, such as salmon. Not only are this type of fats included in the South Beach Diet food list, but they are strongly recommended, as they known to be heart-healthy.

Sweets are not allowed in their sugar version. Sugar substitutes are recommended especially during phase 1. The following phases gradually permit some sweets, like desserts of fruit or cheese for example, prepared and combined in such a manner as to maintain a low GI. South Beach Diet book does contain some delicious sweets recipes, quite encouraging for the sweet lovers.

It was written by Dr. Arthur Agatston, specialist in cardiology and was published in April, 2003.

It is structured in two parts.

Part I

In the first half of the book you can find explanations made on a scientific basis on the fundamentals of the main nutrients, information on blood sugar, carbohydrates and a diet plan based on high-fiber foods, proteins, healthy fats and reduced food with a high carbohydrates content. bread, pastas, rice and fruit.

The previously settled principles of a diet based on high-carbohydrate, low-fat food are shaken. The diet must not be frustrating, it must ensure the right amount of food necessary for satisfying hunger, there are three meals a day and two snacks a mid-morning and a mid-afternoon one.

The three phases of the diet are described in the first part of the book together with explanations on how they work and information on food components, weight loss, popular diets, eating out and the advantages offered by this diet.

The innovative side of this diet is the lack of restraint on quantities and the little concern for exercise the very short discussion on the benefits of exercise coming from a cardiologist became an arguable issue.

Part II

In the second part of the book you can find recipes together with daily meal plans for all the three stages of the diet. The recipes are varied, grouped in categories according to moments of the day, each having a calculated content of calories, protein, carbohydrates, total fat, saturated fat, sodium, cholesterol and fiber.

South Beach Diet Good Fats/Good Carbs Guide. The Complete and Easy Reference for All Your Favorite Foods by Arthur Agatston

It was issued in March 2004. It contains a concise review of the main principles of the South Beach Diet called Your Road Map to South Beach Success.

The book is a guide for finding the latest information on good fats and good carbs as recommended in the program. It includes several charts and foods lists with information on carbohydrate, sugar, fat content and the amount of one serving. They are grouped under Good, Avoid, Limited, Very Limited, Allowed categories. It also contains valuable information on dining out observing the diet rules.

The South Beach Diet Cookbook. More than 200 Delicious Recipies That Fit the Nations Top Diet by Arthur Agatston

It was issued in April, 2004 as a result of the success of the diet book. The sustainers of the South Beach diet were looking for a variety of recipes to fit the patterns of the diet.

This book contains a summary of the diet program of the The South Beach Diet, the banned foods, the allowed foods from all the food groups and lots of recipes. The recipes contain nutritional data. This book also contains a questions and answers section where information from the book The South Beach Diet is updated.

Both diets work on the notion that weight gain is caused by the way the body reacts to carbs, particularly processed carbs bread, potatoes, pasta, and not by fat intake or food portions.

Both diets have the disadvantage of not being proven long term effective, moreover, the American Heart Associations most serious claim against diets such as Atkins and South Beach is that, on the long run, they may increase the number of potential health risks such as osteoporosis, stroke, coronary heart disease, kidney stones, liver disorders and diabetes.

In South Beach Diet Phase 1, the basic principle is the same as in Atkins. carbs intake restriction. This lowers insulin levels and makes the body produce ketones, which also have the effect of suppressing appetite. The two diets share similarities up to a point. the carbs lowering is not as drastic in South Beach Diet. Dr. Agatston states that the carbs level should be kept at a safe level by complex carbs consumption, so that ketosis and its unpleasant side effects are avoided dizziness, nausea, headaches, bad breath and faintness.

Both diets involve gradual re-introduction of some carbs after a couple of weeks, thus providing a maintenance program, with the carbs intake much lower than the customary one.

Although a little more time consuming, the diet bases on homemade recipes, thus the ingredients and quantities can be controlled. The South Beach Diet recipes share some common characteristics.

Are made of healthy ingredients, containing good carbs, good fats, low GI foods.

Phase 2 and 3 include foods from all food groups allowing a balanced diet, providing the body a variety of nutrients.

Are flexible, easy to make, can be customized to meet personal exigencies and have variants for vegans

Allow a wide range of ingredients and flavors, so you wont suffer from diet boredom.

There are a number of dishes that are not usually associated with diets. they are so common and pleasant-tasting that it almost makes you forget that you are on a diet.

South Beach Diet. Hundreds of recipes and 24-hour support.

Following a meal plan, the South Beach diet recipe list can be classified.

South Beach Diet Breakfast Recipes, such as.

South Beach Diet Palm Recipe

South Beach Diet Muffin Recipe

South Beach Diet Lunch Recipes, such as.

South Beach Diet Soup Recipe

South Beach Diet Pork Recipe andamp. Beef Recipe

South Beach Diet Chicken Recipe

South Beach Diet Fish Recipe Seafood

South Beach Diet Chili Recipe

South Beach Diet Dinner Recipes, such as.

South Beach Diet Cauliflower Recipe

South Beach Diet Salad Recipe

South Beach Diet Dessert Recipes, such as.

South Beach Diet Pancake Recipe

South Beach Diet Cookie Recipe

South Beach Diet Ricotta Recipe

These are only suggestions, the classification may be customized to fit anyones personal requirements and taste that is, even if a food is largely considered as lunch food, you can still have it for breakfast or a snack, whenever you feel like it. What is truly valuable about the South Beach Diet is that the recipes are integrated into a lifestyle you can easily live with.

South Beach Diet meal plan is made up of 3 meals and 3 snacks during the first 2 phases to help you past carbs cravings. Meals are based on a combination of proteins and good fats.

South Beach Diet Meal Plan, Phase 1

South beach breakfast

Protein

unlimited quantity, enough to satisfy hunger

Vegetables

cup minimum, or juice combination

Fruit

none

Starch

none

Dairy

low-fat milk added to decaf coffee or tea/low-fat cheese

Fat

1 tbsp oil or mayonnaise optional

South beach lunch

Protein

unlimited quantity, enough to satisfy hunger

Vegetables

2 cups minimum

Fruit

none

Starch

none

Fat

1 tbsp oil or mayonnaise

South beach dinner

Protein

unlimited quantity, enough to satisfy hunger

Vegetables

2 cups minimum

Fruit

none

Starch

none

Fat

1 tbsp oil or mayonnaise

South Beach Diet Phase 1, Meal Sample I

Breakfast

omelet 3 egg whites, diced peppers, mozzarella cheese

2 slices Canadian bacon

Snack

30 pistachios

a couple of broccoli

Lunch

Chicken Salad with Light Balsamic Vinaigrette lettuce, tomatoes, broccoli

Snack

a piece of swiss cheese

Dinner

Salmon

grilled eggplant

mustard greens

South Beach Diet Phase 1, Meal Sample II

Breakfast

2 egg omelet, cheese and mushrooms or asparagus

a cup of decaffeinated coffee with sugar substitute and nonfat milk

Snack

celery stuffed with 1 wedge reduced-fat cheese

Lunch

can of tuna with mayo

a little onion and celery on a bed of shredded lettuce and diced tomato

Dinner

steamed chicken breasts with peppers and onions

Snack

turkey ham roll a slice of ham with shredded lettuce, a slice of cheese and a little mayo

Caution. You may lose unwanted weight. Is the South Beach Diet right for you

South Beach Diet Meal Plan, Phase 2

By the second phase of the diet carbs are gradually reintroduced 1-2 servings/day, consisting of whole grain products, high fiber cereals, fruit.

South beach meals

Mainly the same as in phase 1.

Add.

Fruit

1 serving/day in the beginning

Starch

1 serving/day

Dairy

yogurt 1 serving/day

South Beach Diet Phase 2, Meal Sample I

Breakfast

omelet 1/2 c. egg substitute

1 slice reduced fat cheese

chopped spinach

1 turkey sausage

Snack

string cheese and 1/4 c. blueberries

Lunch

salad with a can of tuna

dressing 1 tbsp. oil, 1 pressed garlic clove, 1/2 squeezed lemon

1 slice whole-wheat bread

sugar-free jello

Snack

peanuts

cup of tea with fat-free half-and-half and Splenda

Dinner

chicken Parmesan chicken breast covered with chopped tomatoes, and sprinkled with part-skim mozzarella cheese

steamed broccoli

1 glass of red wine

Dessert

Ricotta cream

South Beach Diet Phase 2, Meal Sample II

Breakfast

1 medium banana

skim mozzarella cheese stick

Snack

a hard boiled egg

Lunch

salad with grilled chicken, shredded Parmesan cheese and kraft special collection Caesar

vinaigrette

green beans sauteed in some smart balance and chopped garlic with whole wheat bread crumbs

Snack

1 tsp natural peanut butter

Dinner

hamburger made from ground sirloin with a little light mayo, ketchup and Dijon mustard

American cheese

salad with 10oz Parmesan cheese and Newmans light Northern Italian dressing

Dessert/Snack

baked ricotta cheesecake

Caution. You may lose unwanted weight. Is the South Beach Diet right for you

South Beach Diet Meal Plan, Phase 3

South Beach phase 3 meals basically, patterns stay the same as in phase 1, the meals are mainly made up of protein. Snacks are eliminated in exchange of a little more indulgence at mealtimes. In phase 3 all food groups are allowed focusing on low GI foods.

South Beach Diet Phase 3 Meal, Sample I

Breakfast

1 grapefruit

egg omelet with tomato sauce

decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute

Lunch

roast-beef

apple

Dinner

steamed asparagus

couscous

Caesar salad with croutons with olive oil and vinegar

Dessert

Vanilla yogurt with strawberries

South Beach Diet Phase 3, Meal Sample II

Breakfast

orange

2 vegetable Quiche cups

1/2 cup of cereals

decaf tea or coffee with skimmed milk, and sugar substitute, if required

Lunch

roast beef sandwich 75g/3oz lean roast beef, lettuce, tomato, onion, mustard, 1 slice granary bread

salad

Dinner

grilled salmon with tomato salsa and grilled asparagus

salad mixed leaves, cucumber, peppers, cherry tomatoes, with olive oil and vinegar to taste or two tablespoons low sugar dressing.

Dessert

sliced nectarines and fresh blueberries with 110g 4 oz fat-free vanilla yogurt.

The South Beach Diet is not depriving of food but gives alternatives and teaches you to choose food containing the right carbs and the right fats for your health. It does not limit portion size like most traditional diets, it only limits the wrong kinds of foods.

The South Beach Diet plan is based on a three-phase structure.

The first phase

Lasts two weeks and aims to banish food cravings by restraining carbohydrates intake.

It is the most restrictive and consists of three meals a day, normally sized, and snacks, based on food from the main food groups except the grain products group.

Weight loss. between 8 to 13 pounds at the midsection of your body.

The second phase

Lasts until you reach the desired weight level reintroduces carbohydrates back into diet.

Some of the banned foods are reintroduced. Foods from all the dietary food groups are allowed but within limitations.

The third phase

Lasts for life focuses on healthy weight maintenance and should become a way of life.

Includes foods from all the food groups.

Focuses on foods with low and medium glycemic index and limits high GI foods they are allowed moderately.

The success of the South Beach Diet relies on low glycemic index foods with good carb. In the first phase, only low glycemic food is allowed. During following phases higher glycemic number foods can be added to the diet, in moderation.

South Beach diet rules for all phases

portion size should be normal enough to satisfy your hunger, but no more than that.

each day, at least eight glasses of water or decaf beverages beverages with no sugar added, without caffeine. club soda, flavored seltzers, tea or coffee.

caffeine-containing beverages should be limited to 1 cup per day.

a daily multivitamin and mineral supplement as well as a calcium supplement 500mg/a day for men and women. 1,000mg/a day for women over 50 years old are recommended.

South Beach Diet basics rely on a sound nutrition, a healthy alternative to regular diets. Its author is Dr. Arthur Agatston, a cardiologist, whose main recommendations are.

a well-balanced diet, containing the main nutritive principles, with three meals a day eating enough so that hunger is satisfied, midmorning and mid afternoon snacks, dessert after dinner.

low carbohydrates level, but only complex ones are allowed whole grains, fruits and vegetables, and lean fats and proteins with the purpose of improving metabolism and insulin resistance leading to weight loss.

low fat protein - fish, chicken.

the diet is based on the Glycemic Index GI of foods.

Used in diabetes cases type 1 and type 2, low GI diets improve both glucose and lipid levels. Low GI diets also reduce insulin levels and insulin resistance.

The principle of the South Beach Diet is to eat several meals a day based on good carbs and good fats and thus balancing blood levels of glucose, insulin, cholesterol and other coronary heart disease CHD markers.

The weight control results with this type of diet come from the fact that it helps control appetite and delay hunger.

South Beach Diet. Get ready to look fabulous.