You’ve been hearing a lot about the South Beach Diet and other lo-carb diets. Just what exactly is involved? Is it healthy? Is it doable? Can you do it even if your vegetarian? Will you really lose weight and keep it off?
The South Beach Diet is based on the principle that simple carbohydrates are converted by your body into sugar which causes a spike in insulin which in turn enables the storage of fat. It also wreaks havoc on your system as your body responds to sugar highs and lows and cravings.
Because our culture in inundated with processed and fast foods, many of us have developed a dependency on sugar. In order to conquer that dependency, the South Beach Diet suggests a two-week cleansing period during which the dieter consumes absolutely no sugar or starch including fruit, potatoes, carrots, rice, bread, pastry, or cereal. Focus is placed on complex carbohydrate vegetables and proteins.
After this two week period the dieter is advised to readmit starches back into their diet, but to choose wholesome and natural products, such as whole wheat and whole grain foods. This is a lifetime diet or lifestyle change; otherwise weight lost will be regained.
The South Beach Diet claims that you can lose 8 to 13 pounds during the initial detoxifying stage and continue to lose 1 to 2 pounds per week by following the guidelines of phase two. The body will naturally plateau as it reaches a healthy weight.
The South Beach Diet promotes the eating of lots of eggs, meats, and cheese which may not be appealing to all dieters. But you can easily substitute other sources of protein and calcium such as: beans, nuts, soy and tofu products, and calcium enriched soymilk. The principles of the South Beach Diet can easily be adopted by a vegetarian or vegan, who often have a tendency to rely too heavily on simple carbohydrates.
The key to success on this diet is understanding its principles and stocking up on plenty of the right food choices. Some may find it easy to give up their usual piece of bread at each meal or replace sugar with sweet substitutes. Often, a starch-free breakfast is the biggest adjustment.
Another principle of the South Beach Diet is to eat small and frequent meals. Lots of importance is placed on breakfast as well as snacks between each meal. Here’s a list of some foods that fit into the South Beach Diet:
PHASE ONE
green lettuces
spinach
cucumbers
tomatoes
onion
lime
olive oil
celery
garlic
red pepper
broccoli
cauliflower
squash
snow peas
green beans
asparagus
mushrooms
eggplant
zucchini
kale
alfalfa sprouts
avocado
turkey
shrimp
grilled chicken breast
lean beef
lamb
lean pork
eggs
cheese
nuts – peanuts, walnuts, cashew, brazil, macadamia
peanut butter – sugar free
hummus
edamame – steamed soy beans
beans
black beans
tea – green & black (caffeine free)
V8
yogurt
soup
salsa
PHASE TWO
apples
bananas
strawberries
plums
peaches
blackberries
oranges
carrots
potatoes
red wine
rice cakes
granola or mueslix
brown rice
whole wheat pasta
whole wheat crackers
whole wheat pita bread
whole wheat tortillas
whole wheat pizza dough
whole wheat english muffins or bagels
couscous
