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Like most other low-carb diets, the South Beach Diet is divided into three
phases: Phase One (14 days), an initial phase during which carbs
are particularly restricted; Phase Two during which you may slowly add back
carbs that are higher on the glycemic index; Phase Three, beginning when you
have reached your ideal weight, which is a long term weight maintenance plan.
In simple terms, the South Beach Diet differs from other low-carb diet programs
in that it emphasises the different types of carbs to be consumed, rather than
quantities. However, like many other low-carb plans, greater importance
seems to be given to carbs than calories.
South Beach Diet Phase One:
The idea of this induction phase is to normalize insulin levels and eliminate
cravings for sugary carbs. During this phase you eat ample protein,
good fats, along with carbohydrates that are low on the glycemic index.
Bread, rice, potatoes, pasta, sweets, alcohol, fruits
and starchy vegetables are not allowed.
Foods to enjoy, include: fish and shellfish, fat-free or low-fat cheese,
nuts, egg whites, tofu, olive oil.
Foods to avoid, include: fatty cuts of beef, chicken legs,
full-fat cheese, carrots, corn, potatoes, fruit and fruit juices, bread,
rice, pasta, yogurt, milk and alcohol.
South Beach Diet Phase Two:
During this phase of the diet, which lasts until you have achieved
your ideal weight, you may slowly re-introduce carbs into your daily diet
with priority given to carb-foods that are medium or low on the glycemic index.
Carbs to re-introduce, include: whole wheat pasta, brown rice,
high fiber cereals, oatmeal, multi-grain bread, popcorn, barley,
low-fat yogurt, skimmed milk, red wine and most fruits.
Carbs to avoid (or eat only occasionally) include: white rice,
white bread, baked potato, carrots, corn, cookies, honey, jelly,
bananas, pineapple, watermelon and fruit juices.
Exercise and Weighing Scales:
The South Beach Diet recommends at least 20 minutes of exercise a day.
It also recommends fish oil supplements. You need not weigh yourself
every day - instead keep an eye on how your clothes are fitting - and,
if you start to gain weight, cut back on the carbs.
South Beach Diet Issues: Calories, Portion Size:
Considered the most liberal of popular low carb weight loss plans,
and the most up-to-date in terms of its emphasis on the glycemic index
as a way of identifying better carbs, the South Beach Diet suffers from a
lack of emphasis on calorie-counting or firm portion sizes.
In view of the link between calorie-intake with calorie-expenditure,
where weight loss or weight maintenance is concerned,
more specific advice on calorie intake would have been helpful.
For more info, download South Beach Diet, a free ebook.
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