South Beach Diet
South Beach Diet
is one that fits in well with the ethos of this site. It consists
of three phases The first two are introductory, and the third phase
is your diet for life. As with our exercise and fitness advice,
your diet should not consist of special food and unusual eating
habits, but has to be part of a sustainable lifestyle. The South
Beach Diet is designed to be a long term approach to eating, rather
than a quick fix. It has a more balanced set of recommended foods
and eating patterns than the Atkins diet.
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Part of the South Beach Diets' success is its' use of the Glycemic
Index. Foods which have a high Glycemic Index are burnt up fast
and leave you feeling hungry in a short time. Foods with a low Glycemc
Index are used more slowly with their energy released in a controlled
way, and and are a better base on which to build a sustainable diet.
South Beach Diet Phase 1.
Phase 1 of the South Beach Diet should be followed for two weeks.
As you might expect with an introductory phase it is the part of
the diet where the food is most tightly prescribed. It is designed
to enable you to lose weight quite quickly, but should only be followed
for two weeks. It is not recommended as a long term diet.
In Phase 1 of the South Beach Diet you should avoid potatoes, bread,
pasta, rice, fruit, milk, biscuits, sugar and alcohol. In other
words, cut out carbohydrates and sugars. If you have been high Glycemic
Index foods, your body will have been used to producing insulin
in rushes to deal with this. South Beach Diet Phase 1 is designed
to retrain your body, and to eliminate the need for these insulin
surges, stabilising the demand. Your food intake should concentrate
on chicken, lean meat, fish, eggs, low-fat cheese, nuts, vegetables
and olive oil.
You will lose weight quite quickly in this phase, but remember
that it is not a long term sustainable diet in itself, only a short
South Beach Diet Phase 2
Phase 2 of the South Beach Diet is the re-introduction of fruit
and low Glycemic Index carbohydrates such as pasta, wholegrain ceaeals,
Granary bread and low-fat milk. You will still continue to lose
weight, but not as fast as in Phase 1.
South Beach Diet Phase 3
Phase 3of the South Beach Diet suggests including three portions
of whole grain and three portions of fruit per day. The main consideration
in Phase 3 is that you avoid saturated fat and eat lean meat, and
eat low Glycemic Index carbohydrates such as brown rice and pasta.
Avoid sugar rich food and high Glycemic Index food such as white
bread, sugar rich cereals and potatoes.