South Beach Diet Plan UK
The South Beach Diet Plan is a weight loss plan developed by Arthur Agatston and dietician Marie Almon as an alternative to low fat diet plans.
The diet plan was originally devised as a way to help prevent heart disease in Dr. Agatston’s own patients.
However details of the diet began to spread as a way to lose weight and the south beach diet gained popularity in the early 2000s. The book, The South Beach Diet, The South Beach Diet Supercharged: Faster Weight Loss and Better Health For Life
South Beach Diet Plan Foods
South Beach Diet Plan Phase 1: Foods Allowed in Phase 1
BEEF Lean cuts, such as:
LAMB (Remove visible fat)
PORK
POULTRY (SKINLESS)
SEAFOOD
TOFU
VEAL
EGGS
LUNCHMEAT
MEAT SUBSTITUTES (SOY BASED)
DAIRY
CHEESE (FAT-FREE OR LOW-FAT)
NUTS (One serving per day as specified)
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VEGETABLE CHOICES (includes legumes) (Fresh, frozen or canned without added sugar)
FAT CHOICES
Other oil Choices
OTHER FAT CHOICES:
TOPPINGS & SAUCES use sparingly (check labels for added sugar)
SPICES AND SEASONINGS
SWEET TREATS (Limit to 75 calories per day)
SUGAR SUBSTITUTES
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South Beach Diet Plan Phase 1: Foods to be Avoided in Phase 1
VEGETABLES
BEEF
POULTRY
PORK
VEAL
FRUIT |
DAIRY
STARCHES AND CARBS Avoid ALL starchy food in Phase 1, including:
CHEESE
MISCELLANEOUS
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South Beach Diet Plan Phase 2: Foods Allowed in Phase 2 (in addition to the Phase 1 allowed foods)
FRUITS
DAIRY
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STARCHES (use sparingly)
VEGETABLES AND LEGUMES
MISCELLANEOUS
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South Beach Diet Plan Phase 2: Foods to be Avoided in Phase 2
STARCHES
VEGETABLES
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FRUIT
MISCELLANEOUS
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South Beach Diet Plan Phase 3
Phase 3 starts when you achieve your target weight. This phase allows you to maintain your target weight and is intended to set the scene for the rest of your life. The final phase 3 is more liberal and is aimed at being your long term healthy eating plan for life.
How much weight can I lose on the South Beach Diet Plan?
Up to 14 pounds in the initial phase 1 period.
When your target weight is met you aim to maintain this for the rest of your life with phase 3 eating.
How does the South Beach Diet Plan work?
The south beach diet is quite straight forward. It works by replacing “bad carbs” and “bad fats” with “good carbs” and “good fats.” This cuts down calories and the urge to eat more as you feel full for longer by eating healthier foods that nourish your body and keep blood sugar levels stable.
“Good carbs” and “bad carbs”
Hunger cycles are triggered by carbohydrate rich foods that the body digests quickly. This results in a spike in blood sugar. Such foods include sugary refined foods such as chocolates and cakes and grains. The south beach diet avoids such foods replacing them with unprocessed natural foods such as vegetables, beans, and whole grains. Carbohydrate sources are classed as “good carbs” if they have a low glycemic index.
“Good fats” and “bad fats”
The south beach diet eliminates trans-fats and discourages saturated fats. Such foods do not contribute to hunger pangs but contribute to cholesterol and heart disease. The south beach diet replaces them with foods rich in unsaturated fats and omega-3 fatty acid. The diet excludes fatty red meat and poultry. Instead you have lean meats, nuts and oily fish.
“Oktoberfest” exception
The south beach diet does not allow alcohol save small amounts of red wine. However Agatson allowed that any amount of beer or lager may be consumed during the celebration of Oktoberfest. This was a holiday celebrated by Agatson!
South Beach Diet Phases
The south beach diet has three phases. Each hase hs more freedom.
Phase 1 lasts the first two weeks of the diet. It eliminates all sugars, processed carbs, fruits and some high-glycemic vegetables. Its purpose is to dampen hunger. This phase is aimed at significant weight loss and kick starts the diet.
Phase 2 continues for so long as the dieter wants to lose weight. Most fruits are allowed as well as vegetables and some whole grains.
Phase 3 is the maintenance phase and lasts for the rest of the dieter’s life. There is no list of permitted and prohibited foods. Rather, the follower is expected live by the ideals of the diet.
What Diet South Beach Diet Review
Good healthy diet incorporates sound principles that are easy to follow long term. The diet includes an initial strict phase that allows for initial rapid weight loss which is good if you want quick weight loss results. It also guides the dieter to a life long plan to follow and one can always revert to the initial phase to lose additional weight.
South Beach Diet Plan Pros
- Rapid initial weight loss
- Unlimited food to eat eventually
- Life long plan
- Based on a healthy regime
South Beach Diet Cons
- Restrictive in the early stages
- Can seem unnatural to follow the phases
South Beach Diet Plan Books
References
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What Diet: South Beach Diet Plan
