- The South Beach Diet -- despite sometimes being referred to as one -- is in fact not a low-carb diet plan.
- The South Beach Diet is based on eating the right carbohydrates (i.e. "good carbs") and fats.
- Eventually, you will be satisfied without eating the carbs you normally do, as your body adjusts to the good carbs you are eating.
- It is completely acceptable and recommended on The South Beach Diet to eat until you are fully satisfied.
- The first two weeks of The South Beach Diet are called Phase 1.
- Phase 1 is the strictest part of The South Beach Diet and provides the fewest allowable foods as compared to the other two Phases.
- The purpose of Phase 1 of The South Beach Diet is to adjust the way your body reacts to sugar and starches.
- You will lose the most weight during Phase 1 (up to 14 pounds), especially belly fat.
- During Phase 1 you will not be eating bread, rice, potatoes or pasta.
- The first few days of Phase 1 are the most difficult part of this diet.
- Baked goods, sweets, and fruits are completely off-limits during Phase 1 as well.
- Alcohol of any kind is not allowed during Phase 1.
- During these two weeks you'll be eating high-fiber foods such as vegetables and salads, as well as fish, meat, chicken, eggs, non-fat yogurt, low-fat cheese, and nuts.
- The South Beach Diet allows you six meals a day: three main meals, two snacks, and one dessert.
- You'll find a variety of recipes in the book, such as Marinated Flank Steak, but you don't have to cook to follow the plan.
- The science behind this diet is the Glycemic Index, which measures how a food impacts your blood sugar.
- Since salads and vegetables are naturally low on the Glycemic Index, you can consume virtually unlimited amounts of them on this plan.
- After Phase 1, those powerful cravings for candy, baked goods and "bad carbs" like white bread will be a thing of the past.
- Eventually, you can eat anything you want and still be considered on the program.
- If you feel hungry during Phase 1, increase the amounts of allowable foods you are eating. Remember, Dr. Agatston says it's "your job" to eat until you are no longer hungry.
- Eliminating "bad carbs" from your diet is a way for this diet to give your bloodstream a fresh start, free of those insulin-spiking starches and sweets.
- You can quell your sweet tooth: Sugar-free gelatin such as pre-packaged sugar-free Jello cups are an easy and recommended dessert during Phase 1.
- Dr. Agatston provides recipes for a number of Phase 1 desserts that use reduced-fat ricotta cheese.
- Obese individuals may choose to stay on Phase 1 for longer than two weeks.
- Most people should advance to Phase 2 after two weeks to prevent getting burned out.
- Phase 2 is much more liberal than Phase 1.
- You will return previously "forbidden" foods such as whole grain breads, fruits, and sweet potatoes back into your diet (albeit a little bit at a time) during Phase 2.
- Weight loss will slow down significantly during Phase 2.
- Phase 3 is the maintenance Phase of The South Beach Diet. You can add any foods you wish unless you find that you are gaining weight.
- You can start over in Phase 1 again if you see you are gaining weight during Phase 3.
