The South Beach Diet Success Secret
The true secret of success to sticking to the South Beach Diet is to plan out your meals and snacks. This will save money, time and help stop any unhealthy eating because you are finding yourself hungry and not within reach of your South Beach Diet foods.
Menu planning will save you money. In fact menu planning will save you a lot of money. If you plan your meals and snacks for the entire week before
your trip to the grocery store, buy more bulk products which are much cheaper in the long run. For example knowing how many meals include beef will help you estimate how large of a package to buy. That bulk package of beef is much cheaper than if you visited the store everyday to pick up a 1/2 pound of steak or ground meat. Grocery stores charge more for the smaller cuts of meat, so buy the larger cuts and divide them up at home. Plan your meals, buy in bulk and save money.
Menu planning will save you time. Take an example from a menu planned for seven days which includes in it’s schedule roasted chicken, stir-fry with chicken and barbecue chicken salad. This calls for the use of the 3 C’s rule for saving time with menu planning.
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Three Sample South Beach Diet Meals
Three South Beach Diet Meals that will keep you filled.
You won’t feel that you are missing anything with these great tasting and nutritious meals. These recipes are for all three phases. They are designed to make you feel satisfied with no cravings. These recipes also show how easy it is to have great food
on the South Beach Diet.
We start with an omelette that takes less then 15 minutes to make and will give you a good meal for the beginning of the day. Cheese and Canadian bacon help satisfy the cravings for fat and protein. You may be surprised how well vegetable juice substitutes for orange or apple juice. Make the juice from fresh vegetables because some store bought juices add sugar.
The lunch salad is very filling and the crunchiness of the vegetables help satisfy the cravings for fries or chips. Use store bought chicken strips and packaged spinach to make your own healthy ‘fast food’. Spinach is used because it is much more nutritious than Iceberg lettuce.
You will finish the day of feeling very satisfied, and full, with the London Broil and Asparagus. Look for low sodium beef broth. In Phase 2 and 3 you can substitute the beef broth for red wine. This adds a more robust flavor to the beef.
If you like good home cooking these meals are sure to show up many times in all three phases of your South Beach Diet journey.
South Beach Diet - What is it?
The South Beach Diet concentrates on high and low sugar carbohydrates. According to the creator of the South
Beach Diet, cardiologist Arthur Agatston, MD, processed carbohydrates such as rice, breads and pastas contain high
sugar carbohydrates that the body digests and burn very quickly. Because of this a person’s insulin levels rise
and the body craves more food. Usually the next bit of food chosen is also loaded with high sugar carbohydrates.
The South Beach Diet makes one want to eat less and much better quality of food. Calorie counting is not
required, making the diet very popular. Many people don’t feel that they are ‘dieting’ because they can eat more
often and not worry about calories.
Even though concentration on carbohydrates is very important for one on the South Beach Diet, it does not mean you
can eat all of fat that you want. Unhealthy fats are not allowed while healthy fats are encouraged.
Phase 1
For the first two weeks, the induction phase, all fruits, breads, cereals, rice and pasta are completely banned.
Alcohol, corn, beets and carrots are also not allowed.
You will lose your craving for the high sugar carbs in this phase. You get to eat six times a day which includes
the 3 main meals and three snacks. If you feel hungry you are allowed to increase your portion size.
Phase 1 can be extended to 3 to 4 weeks for more weight loss.
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Benefits of a High Fiber Diet
Benefits of a High-fiber diet:
1. Constipation: When a bulky stool is passed through without any problem then automatically constipation doesn’t occur. And if the stools are watery and loose then also the fiber absorbs water and adds bulk to stool and solidifies.
2. Reduces Cholesterol level in Blood: Beans, Oats, Oat bran etc contains soluble fiber which might be useful in lowering the blood cholesterol levels. This is done by lowering low density lipoprotein and bad cholesterols.
3. Controls blood sugar: Diabetic patients have high sugar in their blood level. Soluble fiber slowly absorbs the sugar from the blood. Fiber diet is very much useful for the persons with type 2 diabetics.
Quantity of fiber per day:
For young and middle age men below 50yrs of age needs 38 gm of fiber diet. Similarly for the same age of women they need 25gm of fiber diet per day. 30gms of fiber diet is needed daily for men above 50 yrs and for women 21gm is needed daily.
High Fiber Diets
There are numerous benefits of consuming a regular high fiber diet. Some of them are discussed below. The primary benefit of fiber diet is that it helps in increasing the weight and size of your stool and softens it, which in turn helps in decreasing the chance of constipation. Fiber diet lowers the blood cholesterol and controls the blood sugar levels. The soluble fibers particularly can help in lowering the cholesterol levels and improves the blood sugar levels in people with diabetes. It lowers the risk of digestive conditions such as haemorrhoids.
The food stuffs such as oats, beans, apples, peas, citrus, fruits and carrots are rich in soluble fiber. The food stuffs rich in insoluble fiber are wheat flour, nuts and vegetables. A high fiber diet is a part of a healthy diet, so consume large amounts of dietary fiber for availing maximum benefit.
Low-Carbohydrate Diets - GI Diets
Using Gl rating alone as a means of devising a weight-loss plan has practical difficulties. Although many low-GI carbohydrates are low-calorie, others, such as bread, are calorie-dense and are usually eaten sparingly on a weight loss diet.
There are also many factors that influence how quickly the body digests carbohydrate, including the way it is prepared (mashed potato has a higher Gl than boiled) and the size of food particles (basmati rice has a lower Gl than brown rice). Anotherfactor is the foods eaten at the same time as the carbohydrate
A development of the Gl, the Glycaemic Load (GL) is away of calculating the overall impact of a food on blood sugar, by multiplying the Gl by the amount of carbohydrate in each serving. Foods with a high GL, like potatoes, have a high Gl and a high carbohydrate content, and are limited on a GL diet.
Proteins and fats do not have a Gl rating because they are not all digested into glucose, as carbohydrates are. However, protein and fats slow down the rate of digestion and lower the overall Gl of a meal.
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Mediterranean Diet- Sample Plan
Health benefits
However, extensive research into the diets of thousands of people who eat along Mediterranean lines shows that they are less likely to have heart attacks or strokes, or to develop certain cancers, than people who eat in the northern European style. No matter how healthy a diet is, it is impossible to escape from the energy equation when trying to lose weight, so calorie control is key to avoid overeating on a Mediterranean-style diet. Even so, choosing to ‘eat like a Cretan’ can be a helpful basis for a calorie-counting eating plan.
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Mediterranean Diet
The traditional way of eating in the southern Mediterranean has recently been shown to contribute to a longer, healthier life - and following the Greek, Spanish and Italian models can help weight loss, too.
What you can eat
The Mediterranean diet is rich in fruit, vegetables and fibre; it contains plenty of starchy foods, usually whole grain varieties; it is high in good’ monounsaturated and polyunsaturated fats, and low in saturated fat; sugary, processed foods and snacks are eaten very rarely. No wonder it ticks so many boxes as a nutritionist’s ideal diet!
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How Much Weight Can One Lose With South Beach Diet?
Barry is a happy man living a normal healthy life. This however was not always a fact. Just less than 12 months ago, Barry was a sad victim of depression. He was grossly overweight at 120 kilos. At just over 6 feet, all these weight was too much pressure for his frame.
The doctors diagnosed obesity as well as chronic backache, cholesterol and heart problems. Barry thought all hope was lost until he heard about The South Beach Diet. At first, he was skeptical but he gave it a shot and managed to lose a lot of weight.
The South Beach Diet is one of the few diets that managed to shine through. It has thousands of loyal followers. Dr. Arthur Agatston, a cardiologist from
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South Beach Diet Meal Plan- What’s in it?
The South Beach Diet is the hottest diet around today. It is made up of a collection of foods that you have to adhere to if you want to be successful. Some of the foods can be substituted but you mush not go overboard or else the diet will not work out.
The South Beach Diet is made up of three different stages. The foods involved in these stages are all nutritious and wholesome foods.
