South Beach Diet Plan Review:All Phases and Foods Explained
Heyaaa,
Last time after I was talking about LCHF and Atkins weight loss plan, a reader mentioned using South Beach weight loss plan. You may examine Atkins for vegetarians here and non vegetarians here. Here we’re with South Beach Diet Plan Review:All Phases and Foods Explained
South Beach weight loss plan is a low carb weight loss plan that promise weight reduction without starvation. South Beach weight loss plan is comparable to Atkins and was created in late Eighties by Dr.Arthur Agatston and Marie Almon, a dietitian.
Dr. Agatston was a cardiologist and had plenty of cardiac patients needing to lower their cholesterol level and shed weight. He found that patients have hard time following low fat weight loss plan.When a food is termed as low fat, normally the calories don’t reduce since sugar is added to them. Subsequently low fat foods are often high in sugar that cause insulin spike that results in hunger pangs and cravings… cravings for more sugar and carbs. Its a vicious circle. You eat low fat considering you’ll shed fat and as an alternative find yourself eating more sugar and calories!
When Dr. Agatston formulated the South Beach weight loss plan, his goal was to show his patients easy methods to eat right foods in order to forestall worsening of their cardiac conditions. The patients were so successful in shedding weight that South Beach Diet was spread all over the world like fire and the remainder is history.
The South Beach Diet is more of a way of life change than a weight loss plan. This lifestyle is sustainable for a protracted term because it doesn’t eliminate all of the carbs. Subsequently, you possibly can enjoy a wide range of foods and still follow weight loss plan and drop some pounds, how cool is that 😀 . Optimum balance of fat. fiber , protein and right sort of carbs constitute the weight loss plan. Let’s delve deeper into South Beach Diet Plan
South Beach Diet Plan Review:All Phases and Foods Explained
The South Beach weight loss plan revolves around glycemic index. It limits foods which have high glycemic index and replaces them with low glycemic alternatives. Examine glycemic index here.
The South Beach Diet has three phases. The timeframe of those phases rely on the load that an individual must lose.
South Beach Diet Phase 1 – Induction
That is the hardest phase of South Beach Diet that typically lasts for two weeks. You should watch your portion sizes and devour lean proteins, low GI foods, good carbs and low fat dairy so that you simply don’t overdo calories. As a substitute of three meals a day, you must have 3 essential meals and a couple of snack meals in order that your metabolism is repeatedly working and also you don’t suffer with hunger pangs.
You need to never starve but eat until you might be full. Since this weight loss plan eliminates all of the harmful foods, you would like not starve yourself. Among the banned foods on this phase are processed carbohydrates, fruits, all types of sugars,high glycemic vegetables, starches and baked foods.
Dr. Agatston designed this phase with 2 intentions – eliminate all of the foods that may increase blood sugar level and reduce cravings for sugar or junk food.
Individuals who devour greater than 200 gms of carbs on a regular basis when follow this South Beach Diet lose plenty of weight during this induction phase. This provides enough motivation for them to maintain going.
Foods Allowed in Phase 1
- Cream cheese
- Cheese
- Chickpeas
- Lentils
- Lima beans
- Black beans
- Hot sauce
- Mustard
- Herbs
- Salsa
- Avocado
- Olive oil
- Vegetable oil spread
- Water
- Coffee
- Spinach
- Romaine lettuce
- Zucchini
- Celery
- Cucumber
- Asparagus
- Tea
- Lean cuts of beef
- Fish
- Shellfish
- Turkey
- Chicken breast
- Artichoke
- Eggplant
- Tomatoes
- Bell peppers
- Nuts
- Pumpkin seeds
- Flaxseeds
- Olives
- Eggs
- Plain, low fat yogurt
- Low fat milk
- Buttermilk
Foods Prohibited in Phase 1
- Beets
- Corn
- Alcoholic beverages
- Ketchup
- Creamy dressings
- Ice cream
- Flavored yogurts
- Pasta
- Bread
- Potatoes
- Baked foods
- Cereal
- Tortillas
- Fruit
- Carrots
South Beach Diet Phase 2
This can be a pretty easy phase as in comparison with Induction phase. This phase reintroduces some low glycemic foods back within the weight loss plan. The load loss on this phase is gradual, say 1-2 kilos per week. weight loss plan and can proceed to progressively drop some pounds. On average, dieters can expect to lose one to 2 kilos per week during this phase.
This phase has no set time period. When you still have weight to lose, proceed with Phase 2 until you reach your ideal weight.
Foods Allowed in Phase 2
- Pears
- Barley
- Quinoa
- Whole wheat pasta
- Brown rice
- Oats
- Jams and jellies
- Pudding
- Gelatin
- Carrots
- Sweet potatoes
- Pumpkin
- Butternut squash
- Apples
- Citrus fruits
- Peaches
- Bananas
- Grapes
- Melons
- Berries
- Alcohol(quantity and frequency restricted)
- All foods allowed in Phase 1
South Beach Diet Phase 3
The last phase will not be a phase but a routine that you must follow all of your life should you wish to take care of your weight reduction. When someone reaches this phase, he/she understand portions and has learnt to decide on foods properly.
The prohibited foods in Phase 2 will be eaten occasionally only to make sure that that you simply gain back. When you are eating good carbs, the possibilities of weight bouncing back are less. Keep maintaining a healthy diet and stay in shape for all times 🙂