Principles Of The South Beach Diet

A brief overview of the dietary principles behind the South Beach Diet and list of acceptable foods.

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

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