Modern Diet

The Basics of The South Beach Diet

There has been a lot of excitement regarding the South Beach Diet and it's ability to get rid of the belly budge. According to a 12-week study of 40 overweight people that followed the South Beach Diet, dieters lost an average of 13.6 lb, showed decreases in waist-to-hip ratio (belly fat), and their good to bad cholesterol ratio improved. But what exactly is the South Beach Diet? Is it a low fat diet or an Atkins clone? What can you and can’t you eat? Do you have to weigh and measure?

The South Beach Diet is not entirely a low carbohydrate or a low fat. Instead, the South Beach Diet is a practical diet that teaches dieters how choose the right foods in order to lose weight without feeling hungry. With the South Beach Diet, a carb isn't just a carb and a fat isn't just a fat. In other words there are good carbs/bad carbs as well as good fats/bad fats. Picking the right carbs and the right fats is the key to losing weight without feeling hungry or fatigued.

A Carb isn't just a Carb: The Importance of Good Carbs
It's no secret that highly processed carbohydrates can cause weight gain. High processed carbohydrates include white breads, baked goods, soda, and other fasts foods. The problem with highly processed carbohydrates is that modern processing strips the fiber from these foods which dramatically alters the way our bodies metabolize them.

A Fat isn't just a Fat: The Importance of Good Fats
The South Beach Diet allows proteins and fats. Unlike strict low fat diets, which can cause hunger, the South Beach Diet permits eggs, lean cuts of chicken, lean cuts of turkey, and fish. Healthy mono unsaturated fats are also permitted with the South Beach Diet. Healthy mono unsaturated fats include olive oil and canola oil. These oils are healthy and can reduce the risk of heart disease and stroke.

Hunger and fatigue never be an issue when following the South Beach Diet properly. Dieters are taught to eat until they are satisfied but not stuffed. Since this Diet emphasizes regulating blood sugar, you should not let yourself go hungry. Going long periods of time without eating leads to dips in your blood sugar which will trigger cravings and lead you to make unwise choices. Eating a small snack between meals is highly encouraged.
Here is a quick overview of the food guidelines included in the South Beach diet:

Proteins: Lean cuts of beef, poultry, pork and veal. All types of fish and shellfish are allowed as are fat-free or low-fat deli meats. You may use whole eggs unless otherwise directed by a doctor.

Carbohydrates and Starches: High processed carbs should be avoided. Instead, include whole-grain bagels, bread, high-fiber cereals, whole-wheat pasta and whole-grain rice.

Vegetables, Fruits and Legumes: Low-glycemic index vegetables, fruits and legumes like asparagus, broccoli, apples, cherries and beans. Avoid starchy items such as beets, carrots, white potatoes, bananas, pineapples and corn
Fats: Concentrate on mono and poly-unsaturated oils such as canola and olive oil. Avoid saturated fats such as butter and margarine.

Dairy: Low and non-fat dairy products such as milk, yogurt, and cheese. String cheese and mozzarella sticks make excellent snacks.

Nuts: You can enjoy nuts in limited amounts. Most nuts are limited to 15 pieces. The exceptions are macadamias (8), peanuts (20 small) and pistachios (30).

Tags: carbohydrates, dieter, Diets, hunger, low_fat, monounsaturated_fats, protien, south_beach_diet