South Beach Shopping List. Phases Guidlelines

Shopping list for start, phase 1

* A lot of eggs! (at least two dozen. I ate 3 a day)
* Turkey and Canadian bacon
* Sugar free Jell-O
* Lettuce & whatever else you want in your salads (buy enough for the week)
* Salad dressing (balsamic vinaigrette is good)
* Veggies (no carrots)(broccoli & zucchini are good)
* Chicken breasts and whatever other meat you like
* Nuts (for snacks)
* Low fat string cheese & shredded cheese (I use it on my salads)
* Part-skim ricotta cheese
* Splenda or other sugar substitute

Phase 1 guidelines

BREAKFAST
Protein: Quantity is not limited. See choices
Vegetables: Minimum 1/2 cup. See choices
Fruit: None
Starch: None
Milk: None
Fat: 1 tsp mayonnaise or oil (optional) See choices

LUNCH
Protein: Quantity is not limited. See choices
Vegetables: Minimum 2 cups. See choices
Fruit: None
Starch: None
Milk: None
Fat: 1 Tbsp mayonnaise or oil. See choices

DINNER
Protein: Quantity is not limited. See choices
Vegetables: Minimum 2 cups. See choices
Fruit: None
Starch: None
Milk: None
Fat: 1 Tbsp mayonnaise or oil. See choices

SNACK
Snacks are required. Choose from the Protein or Vegetable list, or eat nuts from the Fats list.

Allowed foods in Phase 1 (shopping tips):

Protein Choices

BEEF Lean cuts, such as:
Eye of Round
Ground beef:
Extra Lean (96/4)
Lean (92/8)
Sirloin (90/10)
Tenderloin
Top Loin
Top Round

CHEESE (FAT-FREE OR LOW-FAT)
American
Cheddar
Cottage cheese, 1-2% or fat-free
Cream cheese substitute, dairy-free
Feta
Mozzarella
Parmesan
Provolone
Ricotta
String

EGGS
The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute if desired.

LAMB (Remove all visible fat)
Center Cut
Chop
Loin

LUNCHMEAT
Fat-free or low-fat only

MEAT SUBSTITUTES (SOY BASED)
Bacon - Limit to 2 slices per day
Burger - < 3 gms fat per 2-3 oz portion
Chicken Patties & Nuggets - < 3 gms fat per 2-3 oz portion
Hot Dogs - < 3 gms fat per 2-3 oz portion
Natural Peanut Butter - 2 Tbsp (may use as protein choice or limited nut choice)
Sausage Pattie - Limit 1 patty per day
Seiten
Soy Crumbles
Soy Nuts - 1/4 cup for a protein snack is suggested serving
Tempeh
Yuba

PORK
Boiled ham
Canadian bacon
Loin
Tenderloin

POULTRY (SKINLESS)
Cornish hen
Turkey bacon (2 slices per day)
Turkey and chicken breast

SEAFOOD
All types of fish and shellfish

TOFU
Use soft, low-fat or lite varieties

VEAL
Chop
Cutlet, leg
Top round

Vegetable Choices (includes legumes) (May use fresh, frozen or canned without added sugar)

Artichokes
Asparagus
Beans, Green
Beans, Italian
Beans, Wax
Beans or Legumes:
Black Beans
Butter Beans
Chickpeas or Garbanzo
Pigeon Peas
Soy Beans
Split Peas
Broccoli
Bok Choy
Cabbage
Cauliflower
Celery
Collard Greens
Cucumbers
Eggplant
Lettuce (All varieties)
Juice (Limit to 6 ounces per day)
Tomato
V-8
Mushrooms
Mustard Greens
Okra
Onion - Limit to 1/2 per day
Peppers (All varieties)
Pickles - Dill or those sweetened with Splenda®
Radishes (All varieties)
Rhubarb
Sauerkraut
Snow peas
Spinach
Sprouts, Alfalfa
Squash, Spaghetti
Squash, Summer
Yellow
Zucchini
Tomato - Limit to 1 whole or 10 cherry per serving

Fat Choices (with some suggested serving sizes)

The following monounsaturated oils are recommended to be consumed daily:
Olive Oil
Canola Oil

Other Oil Choices that may be chosen (Polyunsaturated or a blend of Monounsaturated):

Corn
Enova
Grapeseed
Safflower
Soybean

NUTS (Limit to one serving per day as specified)
Almonds - 15 (Dry roasted recommended)
Brazil Nuts - 4
Cashews - 15 (Dry roasted recommended)
Pecans - 15 (Dry roasted recommended)
Macadamia - 8 (Dry roasted recommended)
Peanut Butter - 1 tsp
Peanut Butter, Natural = 2 TBS
Peanuts, 20 small (May use dry roasted or boiled)
Pine Nuts (Pignolia) - 1 ounce
Pistachios - 30 (Dry roasted recommended)
Walnuts - 15 (Dry roasted recommended)

In place of nuts, may use:
Flax Seed - 3 TBS

Other Fat Choices:
Avocado - 1/3 whole = 1 TBS oil
Guacamole - ½ cup = 1 TBS oil
Margarine - Chose those that do not contain Trans Fatty Acids such as Fleishmann's Premium Olive Oil or Smart Balance
Mayonnaise - Regular or Low Fat
Olives (Green or Ripe) 15 = 1/2 TBS
Salad Dressing - Use those < 3 gms sugar per serving

SPICES AND SEASONINGS
All spices that contain no added sugar
Broth
Extracts (almond, vanilla, or others)
Horseradish sauce
I Can't Believe It's Not Butter! Spray
Lemon Juice
Lime Juice
Pepper (black, cayenne, red, white)

Use the following toppings and sauces sparingly (check labels for added sugar)
Hot Sauce
Salsa - Limit to 2 TBS during phase 1
Soy Sauce - 1/2 TBS
Steak Sauce - 1/2 TBS
Worcestershire Sauce - 1 TBS
Whipped Topping (Light) - 2 TBS

SWEET TREATS (Limit to 75 calories per day)
Candies, hard, sugar-free
Chocolate powder, no-added-sugar
Cocoa powder, baking type
Fudgsicles, sugar-free
Gelatin, sugar-free
Gum, sugar-free
Popsicles, sugar-free
Sugar substitute

Some Sugar Free Products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol or xylitol) and are permitted on the SBD. They may have associated side effects of GI distress (abdominal pain, diarrhea & gas) if consumed in excessive amounts.

SUGAR SUBSTITUTES
Acesulfame K
Fructose (needs to be counted as Sweet Treats, Caloric Limit)
Nutrasweet (Equal)
Saccharin (Sweet & Low)
Sucralose (Splenda)
Stevia (Not approved by FDA)

DAIRY
Low-fat (1 percent) or fat-free milk or soy milk
Plain or sugar-free low-fat or fat-free yogurt
Fat-free half & half

FOODS TO AVOID!!!
BEEF
Brisket
Liver
Other fatty cuts
Rib steaks

POULTRY
Chicken, wings and legs
Duck
Goose
Poultry products, processed

PORK
Honey-baked ham

VEAL
Breast

CHEESE
Brie
Edam
Nonreduced fat

VEGETABLES
Beets
Carrots
Corn
Potatoes, white
Potatoes, sweet
Yams

FRUIT
Avoid ALL fruits and fruit juices in Phase 1, including:
Apples
Apricots
Berries
Cantaloupe
Grapefruit
Peaches
Pears

STARCHES AND CARBS
Avoid ALL starchy food in Phase 1, including:
Bread, all types
Cereal
Croutons, all types
Matzo
Oatmeal
Rice, all types
Pasta, all types
Pastry and baked goods, all types

DAIRY
1/2 cup of plain fat-free yogurt (once per day max.)
Fat Free 1/2 & 1/2, Nonfat milk, 1% milk, Soy milk allowed with coffee. Otherwise avoid all other dairy products (unless listed under protein choices or sweet treats). Limit to < 2 TBS per cup of coffee. Otherwise, avoid all milk products in Phase 1, including:
Yogurt, cup-style and frozen
Ice cream
Milk, low-fat, fat-free, whole
Milk, soy

MISCELLANEOUS
Alcohol of any kind, including beer and wine
No regular ketchup or cocktail sauce
No pork rinds - too high in saturated fat
No jerky - too high in sugar content
Limit Caffeine-Containing Beverages to 1-2 servings per day

Phase 2 guidelines

BREAKFAST
Protein: Quantity is not limited. See choices
Vegetables: Minimum 1/2 cup. See choices
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day. See choices
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day. See choices
Milk: 1 - 1 1/2 cups allowed daily (including yogurt) See choices
Fat: 1 tsp mayonnaise or oil (optional) See choices

LUNCH
Protein: Quantity is not limited. See choices
Vegetables: Minimum 2 cups. See choices
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day. See choices
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day. See choices
Milk: 1 - 1 1/2 cups allowed daily (including yogurt) See choices
Fat: 1 Tbsp mayonnaise or oil See choices

DINNER
Protein: Quantity is not limited. See choices
Vegetables: Minimum 2 cups. See choices
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day. See choices
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day. See choices
Milk: 1 - 1 1/2 cups allowed daily (including yogurt) See choices
Fat: 1 Tbsp mayonnaise or oil See choices

SNACK
Snacks are optional: Choose from the Protein, Vegetable, or Fruits list, or eat nuts from the Fats list. Plain, low-fat or fat-free yogurt is also allowed.

Allowed foods in Phase 2 (shopping tips):

Foods you can reintroduce to your diet

FRUIT
Apples
Apricots-dried fresh
Blueberries
Cantaloupe
Cherries
Grapefruit
Grapes
Kiwi
Mangoes
Oranges
Peaches
Pears
Plums
Strawberries

DAIRY
Milk-light soy, fat-free or 1%
Yogurt-light, fruit-flavored, plain, low-fat or fat-free

STARCHES (USE SPARINGLY)
Bagels, small, whole grain
Bread-multigrain, oat and bran, rye, whole wheat
Cereal-Fiber One, Kellogg's Extra-Fiber All Bran, oatmeal (not instant), other high-fiber, Uncle Sam
Muffins, bran-sugar-free (no raisins)
Pasta, whole wheat
Peas, green
Pita-stone-ground, whole wheat
Popcorn
Potato, small, sweet
Rice-brown, wild

VEGETABLES AND LEGUMES
Barley
Beans, pinto
Black-eyed peas

MISCELLANEOUS
Chocolate (sparingly)-bittersweet, semisweet
Pudding, fat-free/sugar-free
Wine, red

FOODS TO AVOID OR EAT RARELY!!!
STARCHES AND BREADS
Bagel, refined wheat
Bread-refined wheat white
Cookies
Cornflakes
Matzo
Pasta, white flour
Potatoes-baked, white instant
Rice cakes
Rice, white
Rolls, dinner

VEGETABLES
Beets
Carrots
Corn
Potatoes

FRUIT
Bananas
Canned fruit, juice packed
Fruit juice
Pineapple
Raisins
Watermelon

MISCELLANEOUS
Honey
Ice cream
Jam

More: South Beach Diet. Overview, South Beach Diet. Phases, Eat To Lose Weight. Don't Skip Breakfast!, How To Save Money And Eat Healthy. South Beach Diet

Tags: south+beach, shopping+list

How To Save Money And Eat Healthy. South Beach Diet

 Eating healthy doesn't have to cost more. But for many Americans, diet plans and higher grocery bills go together like peanut butter and jelly. The South Beach Diet  (SBT) is so flexible that there is no reason not to follow it because of a tight budget.

Here are some ideas:

1. You don't have to follow the recipes or menus in the book. They are only guidelines.
2. You don't have to buy expensive cuts of meats. You can buy ground turkey and beef and discard the fat from the meat before adding spices to the dish you're making. Also, you can marinade less expensive cuts after removing the visible fat to make the meat more tasty and tender.
3. You can use canned and frozen veggies and fruits (P2), as well as seafood and shellfish. Tuna fish, canned salmon, sardines and canned chicken are OK.
4. Make sure canned goods don't have sauces and they have 3 or less grams of sugar, and the tuna fish and sardines are packed in water.
5. You can prepare a lot of beans. All beans are OK in all phases of this diet. Beans have a lot of nutrients and are easy on the budget.
6. You can buy fruits and veggies when they are in season. Check your local newspaper for ads.
7. Make a meal plan including ingredients in season and make sure you won't waste anything. Make sure you can use some leftover for a second meal.
8. You don't need to buy expensive drinks or designer water. Plain water is always best.
9. You can buy foods in bulk at discount grocery stores such as Sam's Club, Wal-Mart Super Center and other stores.
10. You can make the same menu for the entire family and add some extras for the members of the family that are not on the diet.
11. Make sure you make a shopping list and stick to it when you go to the grocery store and make sure you don't go hungry to the store and don't buy anything on impulse.
12. You can use dried or fat-free evaporated milk. It has a longer shelf life and it's cheaper than fresh milk.
13. You don't have to buy expensive cheese. There are a lot of low-fat cheeses at affordable prices.
14. Buy house brands and use sales coupons wisely.
15. Most important use your imagination to make meals appealing to all members of your family, so you don't feel deprived of anything.

 South Beach Diet on a Budget: More tips

• No matter what kind of plan you select, fruits and vegetables are always a good choice for the waistline and your wallet. When produce is in season, it tends to be more plentiful and cheaper. When it's not, frozen foods – especially store brands or generic -offer a good value.

• You have to shop smart to buy food at good prices. Build a pantry, use coupons, stock up, hit clearances (yes, grocers have them as well, especially for overstock) and only buy on sale and you'll knock it out of the park with shopping.

Bear in mind, phase 1 is only 2 weeks -- after that, your food list greatly expands. The best way to come up with meal variety (in any phase) is to make a list of foods you can have then look for combinations. For example:

Tuna
Egg
Celery
Mayonnaise

Combine this and you have tuna salad. Do the same but substitute chicken and you'll have chicken salad. Both are great eaten on romaine hearts and sprinkled with mozzarella. I like adding tomatoes as well, just for the added flavor.

• Like hamburger sandwiches? Go to the grocery store and pick up a really thick portabello mushroom. Pull out the stem (twist it to get it out) then slice the mushroom cap in half across its face to get the thinner slices. Smear both with some mayo, add a slice of Swiss, a hamburger, lettuce, onion, and tomato -- VOILA, a hamburger sandwich. You might want to slightly toast the mushroom in a skillet first - even better, you can grill it. If you do not like hamburgers, you can use any meat in this fashion - steak, chicken, take your pick.

• Bean soups are a great, quick food for lunch or dinner. You can get a big ole pot going and largely leave it unattended to cook, just stirring it every so often.

• Don't forget fish either -- it's tasty, healthy, and quick. You can prepare any of a number of marinades to soak the fish in for about an hour then pop it in the oven at 450 for 10-15 minutes. Don't get much easier than that!

Remember:

1. The first trip to the market is the most expensive because you need to buy the condiments and staples you don't have.
2. You don't have to follow the food plan in the book, some of the stuff in the menus are expensive, after all the recipes are from expensive restaurants in South Beach, FL. so you need to learn to subtitute foods for what you can affort, like canned anf frozen veggies, tuna fish, canned salmon, sardines, canned chicken breast, etc.
4. Buy stuff when it's on sale, on season and at discount places, even Dollar stores carry fresh products now and reasonable prices.
 

Even more tips:

• Dried beans – usually very cheap, and you can cook up a huge pot of plain beans and "doctor" them up different ways for lunches and dinners.

• Hamburger - cheap on sale, buy the higher fat kind, brown it well, drain and rinse the grease off. Tastes good, is probably even lower fat than the expensive stuff. "Waste" is not as great as you think per pound due to fat loss, so this is the more economical way.

• Chicken - chicken breasts are expensive, period. The fat might be greater (although it is not that much greater) in thighs, but they are definitely a better buy. Usually several dollars a pound less! Make sure to trim off all the visible fat – they are just as healthy as breasts.

• Cheese - buy full fat cheese – usually half the price of lf - and "defat" it yourself by baking it on a baking sheet for about 10 minutes and then draining the fat off. You can bake it longer and have cheese "crackers", too.

• Vegetables - fresh is usually very expensive, so buy canned and frozen. Look for your grocer's "seconds" bin in the produce department -you can get some good buys there on produce that's past it's prime, but still perfectly edible. Iceberg lettuce is still pretty cheap, as are carrots and celery, onions and radishes.

• Bread and pastas, etc. -- there are several varieties of whole wheat bread that aren't too expensive, or you can make your own - tastier and you control what goes into it, too. Doesn't really take much time, and kneading dough is so therapeutic!

• Eggs are always a good buy, and you can eat them for breakfast every day.

• Lunch meats are variable - Land o' Frost makes really good thin sliced ham and turkey for about $3 a pound, which is the cheapest among that isn't high fat or tastes like crap.

• Keep your eyes open for sales, and maybe you can even treat yourself once in a while with a different veggie or protein, if it's priced low enough. I know how hard it is, but where there's a will, there's a way!

• Buy meat that has the bone in it. It's cheaper, and with stir fry, keep the bone on the chicken and still turns out good.  

And yet some more tips: 

1. Beans, beans, beans. Especially dried ones cooked at home - very easy to do in a crockpot. Buy smoked turkey wings - about $2.50 for two big wings, break it into four pieces and only use one piece to season a pot of beans. Can add chopped onion or whatever seasonings you want (just add them at the end of cooking, as salt makes beans tough).

2. Chicken thighs versus chicken breasts. Less than half the price. Leg quarters about 39 cents a pound. Just cook them thoroughly and drain well (patting if necessary and practical), then remove the skin (or remove it before cooking). Difference in fat content is negligible if cooked properly.

3. Buy "regular" hamburger (usually 70/30) and drain it well when you cook it. Some people even rinse theirs with hot water - don't do this, but do "squeeze" it in the pan and drain off all the fat, then wipe out the pan. The yield per pound vs 85/15 is not very different, and the price is usually about $1 less per pound. 1/2 to 3/4 pound per big pot of chili or spaghetti sauce is enough.

4. Buy the cheaper cuts of lean beef, like bottom round. The tougher cuts are more flavorful, they just require more prep. Longer cooking over slow heat or marinating, though, and you have beef fit for a king (or queen).

5. Cottage cheese vs ricotta. Much cheaper. Drain it well to get a thickere consistency, and put it through the blender if you want it smooth. The texture and taste better anyway, and it's about half the price.

6. Buy fresh vegetables "loose" instaed of in packages. You pay $2.99 to $3,99 for a package of three Romaine "hearts", but can discover once, that a whole head of Romaine loose is only $1.79 - get the same amount of lettuce chopped up you get with the packaged, plus get more of the dark green leaves, which are healthier. Ditto for celery - had been paying $1.99 for a package of celery hearts, but can buy a whole head (bunch) of loose celery for $.99. Bagged salad is, of course, way too expensive.

7. Use lunch meat type ham instead of Canadian Bacon. You can buy a pound of really good, low fat sliced ham for about $2.99 a pound - the canadian bacon is twice that.

8. Buy spices, some canned goods, toiletries, cleaning supplies and laundry stuff at discount stores like Dollar General - you can save a bundle doing this, especially on spices you use often. A tin of black pepper is $1 at DG, but over $3 in the grocery store.

And this one:

The South Beach Diet is not expensive. Think fresh and think sales.

When is a will there is a way. You can find a way to follow this diet and lose weight.

More:

South Beach Diet. Overview,  South Beach Diet. Phases

 

Tags: south+beach, bean, beans, chiken, save+money, cheap+diet

South Beach Diet. Phases

EatSouth Beach is very specific about steering followers toward foods they can eat on the diet and away from the foods they should avoid. It promises followers that they don't have to give up delicious foods to lose weight, and points out that top restaurants in Miami cater to those following the South Beach credo, going so far as to promise that "now you can eat like a movie star – and look like one!" On the diet, eating out is allowed, snacks are required, and flexibility is emphasized. To compensate for the overall cut in carbohydrates, the South Beach diet allows ample fats and animal proteins in meals. Chicken, turkey, and fish are recommended, along with nuts, milk, cheeses and yogurt.

South Beach advises those looking to lose weight to avoid the highly processed carbohydrates found in baked goods, breads, snacks and soft drinks. Followers are cautioned to avoid eating low-fat prepared foods, the logic being that the fats in these foods are replaced with carbohydrates, and are therefore still fattening.

SBD is based around 3 simple ‘phases’. The initial Phase 1 or Rapid Weight Loss is the strictest of these. Phase one lasts for two weeks, many foods are prohibited during this time, and dieters should expect a rapid weight loss of up to thirteen pounds within 2 weeks. Phase 2 (Ongoing Weight Loss) of the diet begins to re-introduce many of the prohibited foods back into the diet. There is no timescale set for phase two; you should remain on it until you have reached your targeted weight. During the Phase 2 weight loss is reduced to around 1-2 pounds per week. The last phase or Phase 3, which is classed as more of a maintenance phase. The idea behind phase 3 is to see your new and improved eating habits as a new way of life rather than the continuation of a diet.

Phase One – - Rapid Weight Loss:

- 2 weeks of strict dieting. This is the initial weight loss period. You eat normal portion sizes In Phase 1, but all carbohydrate are restricted. This is the strictest phase in the diet and will last for two weeks. It emphasizes lean meats, such as chicken, turkey, fish, and shellfish. Low-Glycemic-index vegetables are allowed as well as low-fat cheese, nuts, eggs. Dieters should expect to lose somewhere between 8 to 12 pounds.
Right food for Phase One:

Fat-free or low-fat cheese, including: cheddar, feta, parmesan, mozzarella, ricotta, and provolone.	Canola oil or olive oil. Also low-fat butter substitute.	Beans: black, butter, chickpeas, green, kidney, lentils, lima, soy, split peas.
Dairy-free cream cheese substitute	Extracts (e.g. vanilla)	Turnips
Fat-free or low-fat cottage cheese	Tomatoes (up to 10 cherry or 1 large per meal)	Water chestnuts
30 pistachios	Peppers	Sugar-free ice lollies
20 peanuts	Asparagus	Sugar-free jelly
15 pecan halves	Aubergines	Baking cocoa powder
Sirloin beef	Broccoli	Sugar-free boiled sweets
Lean cuts – beef	Cabbage	Sugar-free gum
Tenderloin	Cauliflower	Sugar substitute
All types of fish and shellfish	Celery	Skinless chicken or turkey breast
Boiled ham	Courgettes	2 slices turkey bacon per day
Lean bacon	Cucumber	Broth
Leg cutlet – veal	Lettuce	Horseradish sauce
Veal chop	Mushrooms	Pepper
Fat-free or low-fat lunchmeat	Spinach	Soft, low-fat tofu

Avoid this food in Phase One:

All dairy produce	All fruit	Goose
All alcohol	All fruit juices	Processed poultry
Full-fat cheese	All bread	Duck
Brie	All cereal	Liver
Edam	Rice	Rib steaks
Beets	Pasta	Fatty cuts
Carrots	Pastries	Veal breast
Corn	Baked goods	Honey-baked ham
Potatoes/sweet potatoes/Yams	Chicken wings or legs	All starchy foods

Phase Two – Ongoing Weight Loss:

With this second phase of the diet, there are no set time limits as to how long you should remain on it. Dieters are advised to stay on phase 2 until they reach their goal weight. Weight loss during this phase slows down to 1-2 pounds per week. This is because many of the foods that were restricted in phase 1 are now re-introduced into the diet.

Right food for Phase Two:

Fruit: apples, apricots, blueberries, cantaloupe, cherries, grapefruit, grapes, kiwi, mangoes, oranges, peaches, pears, plums, strawberries	Breads/Baked goods: multi-grain bread, oat and bran bread, rye bread, wholewheat bread , wholewheat pitta bread, wholegrain bagels	Dairy: Low-fat fruit flavour yoghurt, low-fat soya milk, non-fat or 1% fat milk, plain low-fat or fat-free yoghurt
High-fibre cereal	Wholewheat pasta	Popcorn
Wild or brown rice	Small sweet potato	Red wine
Bittersweet chocolate	Semi-sweet chocolate	Fat-free sugar-free pudding

Phase Three – Maintenance:

This final phase of the diet is one that should last for life. By now you should have changed your eating habits for the better, both in the things you eat and the way you cook. Having trained yourself and your body to make healthier choices, you should now continue to eat healthily and maintain the weight loss. The restrictions now are only to avoid highly processed food that contains ‘bad’ carbs and ‘bad’ fats and try and stick to the food that contains the ‘good’ ones. Your daily menus should be based around the healthy food types recommended throughout this diet, and you should continue to eat three well-balanced meals each day. Phase 3 is for maintenance and should be followed for life. Is all about maintaining your desired weight with a healthy balanced diet. Should your weight begin to climb, simply return to Phase 1.
As you're losing weight and altering how your body responds to food, a third change bas been taken place. This one will significantly alter your blood chemistry, to the long-term benefit of your cardiovascular system. You will improve invisible factors that only cardiologists and heart patients worry about. Thanks to this final change, you will substantially increase your odds of living long and well-meaning you will maintain your health and vitality as you age.

As with all diets it is recommended to drink at least 8 glasses of water a day and it is also recommended that followers of the South Beach diet take a daily calcium supplement. It is not recommended for people with kidney problems. Always consult a doctor or dietician before undertaking weight loss plans.

Exercise Recommendations Exercise is not a requirement for success in The South Beach Diet

Overall this is a good diet. It keeps your heart healthy while reducing LDL (bad) cholesterol. It has one of the lowest dropout rates for modern diets and provides practical eating patterns. It provides quick weight loss at the beginning and a steady weight loss continues until you reach your ideal weight. With this diet the weight is more likely to stay off.

More: South Beach Diet. Overview

South Beach Diet – official website

Tags: South+Beach+diet

South Beach Diet. Overview

Most people are sick of trying new diets for one reason – they do not work! What makes the South Beach Diet different is that it teaches a way of life where you rely on the right carbohydrates and fats. South Beach Diet is self-described as "neither low-fat nor low-carb". This new way of eating allows you to live contently without eating the bad carbohydrates and fats. In contrast, when a person eats bad carbohydrates and fats they feel hungrier, causing them to eat more, which causes weight gain. In exchange for eating right, you become healthier and can enjoy an 8 to 13 pound weight loss in just two weeks.

Developed by Dr Agatston in 1999, to help patients avoid or combat heart problems, it also boasts weight loss. It works on the idea that carbs cause weight gain, which is similar to the Atkins diet, however the South Beach diet doesn’t limit carbs so much as Atkits diet. It divides them into 'good' carbs (e.g. high fibre cereals, wheat breads) and 'bad' carbs (e.g. biscuits, pasta). 'Bad' carbs make you feel full temporarily, but cause your blood sugar levels to rise sharply and lead to craving for more foods that cause in weight gain. When they fall again they leave you feeling lethargic and hungry. The South Beach diet also differentiates between 'good' fats (monounsaturated) and 'bad' fats (saturated). You eat 3 healthy balanced meals a day and snacks are allowed, however, by eating the right kinds of foods you will feel fuller for longer.

The choice of eating plans has never been wider for dieters. This diet works in phases, the first two for a specific timeframe and the third phase for life. With this new approach, you can stop counting calories, stop weighing food portions, and stop feeling as though you are deprived from eating good-tasting and satisfying food! Actually, you will be eating three, normal-size meals but wait, that not all! You will also get two snacks each day and with meal plans that are designed to be flexible, you can enjoy a variety, based on what sounds good to you on any particular day.

South Beach Diet plan is divided into phases: Phase One lasts 14 days, and is the strictest. Normal-sized portions of lean protein are allowed, as are vegetables, nuts, cheese and eggs. The goal of this phase is to eat three meals a day so that followers aren't left feeling hungry, and to eliminate cravings for starches and sweets. Phase Two lasts until dieters reach their weight-loss goal, and reintroduces some foods that were banned in Phase One, such as whole-grain breads and dairy foods. Phase Three is all about maintenance, and is less a phase than a "way of life."

We will discuss these phases in more details in the next article.

Best of all, you will see amazing results in a short amount of time. Your hips, thighs, and stomach will be thinner, the number on the scales will go down, and all those overwhelming food cravings will be gone! Just imagine losing weight while still enjoying many of your favorite foods. With the diet, you can dine on mouth-watering foods like Chicken en Papillote, Shrimp Louis, and even Chocolate Sponge Cake and still lose the weight!

More: South Beach Diet. Phases

South Beach Diet – official website

Tags: South+Beach+Diet, Agatston, SBD