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DietExerciseTips.Com > Diet > South Beach Diet
Information On South Beach Diet, Including South Beach Diet Delivery, South Beach Diet Nutrition, South Beach Diet Problem And South Beach Diet Books
The South Beach diet, developed by Miami, Florida-area cardiologist Arthur Agatston, emphasizes the consumption of "good carbs" and "good fats."
Dr. Agatston developed South Beach diet for his cardiac patients based upon his study of scientific dieting research.
The diet first appeared in a book of the same name published by Rodale Press.
The South Beach diet is often incorrectly compared to the Atkins diet, which is predominantly a low-carbohydrate diet.
Dr. Agatston believes that excess consumption of so-called "bad carbohydrates", such as the rapidly-absorbed carbohydrates found in foods with a high glycemic index, creates an insulin resistance syndrome—an impairment of the hormone insulin's ability to properly process fat or sugar.
In addition, he believes along with most physicians that excess consumption of "bad fats", such as saturated fat and trans fat, contributes to an increase in cardiovascular disease.
To prevent these two conditions, Agatston's South Beach diet minimizes consumption of bad fats and bad carbs and encourages increased consumption of good fats and good carbs.
South Beach diet has three phases. In all phases of the diet, Dr. Agatston recommends minimizing consumption of bad fats.
In Phase I, lasting two weeks, dieters attempt to eliminate insulin resistance by avoiding high or moderately high-glycemic carbs, such as sugar, candy, bread, potatoes, fruit, cereals, and grains.
During this phase, Dr. Agatston says the body will lose its insulin resistance, and begin to use excess body fat, causing the dieter to lose between 8 and 13 pounds.
After two weeks, Phase II begins. Whole grain foods and fruits are gradually returned to the diet, although in smaller amounts than were likely eaten before beginning the diet, and with a continued emphasis on foods with a low glycemic index.
When the dieter reaches the desired weight, Phase III begins.
In Phase III the diet expands to include three servings of whole grains and three servings of fruit a day.
South Beach diet distinguishes between good and bad carbohydrates, and good and bad fats.
Good carbs are high in fiber or high in good fats, and have a low glycemic index, that is, they are digested and absorbed slowly.
Other preferred carbohydrates are those with more nutritional value than the alternatives. For instance, brown rice is allowed in moderation, but white rice is discouraged.
When eating any carbohydrates, Dr. Agatston recommends also eating fiber or fat to slow digestion of the carbohydrates.
Good fats are polyunsaturated and monounsaturated fats, especially those with omega-3 fatty acids. Saturated and trans fats are bad fats.
South Beach diet emphasizes (1) a permanent change in one's way of eating, (2) a variety of foods, and (3) ease and flexibility.
Eating whole grains and large amounts of vegetables is encouraged, along with adequate amounts of mono- and polyunsaturated fats, including omega-3 fatty acids, such as are contained in fish.
It discourages the eating of overly refined processed foods (particularly refined flours and sugars), high-fat meats, and saturated fats in general.
South Beach diet does not require counting calories or limiting servings.
Agatston suggests you eat until you are satisfied.
Dieters are told to eat 6 meals a day: breakfast, lunch, and dinner, with small snacks between each meal.
South Beach Diet Nutrition:
Certainly any diet whose focus is lowering bad cholesterol and at the same time helping you to lose weight, will greatly benefit your health.
On the whole, the South Beach Diet is balanced and healthy.
South Beach Diet does not rely on high levels of saturated fat
One thing that South Beach Diet undoubtedly does do is to educate dieters in eating the correct food to reduce heart disease and high cholesterol levels.
Dr Agatston also claims that South Beach Diet not only helps with long-term weight loss if followed properly, but does what it was originally developed for - decreases the chances of heart disease and cardiovascular problems in those that follow it.
South Beach Diet Problem:
Any diet will be effective if you can stick to it, but that's the cruel catch-22 of nearly every diet.
Because many people have gone carbohydrate crazy in diets like Atkins and South Beach that are low in fiber and high in fiber-less animal protein, they are less likely to face a big movement toward the bathroom.
In his analysis of The South Beach Diet, Dr. Joel Fuhrman, author of Eat to Live, criticizes The South Beach Diet as a yo-yo diet with weight swings that can create health problems.
Dr. Joel Fuhrman sees a plus in Agatston's demonizing of white flour and sugar in the American diet, but chastises The South Beach Diet for not replacing these carbs with nuts, legumes, fruits, and vegetables instead of recommending that people add more animal protein in their diets.
"The worst part about The South Beach Diet is the false claim about being heart healthy," says Fuhrman. Following this diet heavy in animal protein makes it impossible to achieve a favorable level of cholesterol.
The South Beach Diet can work out to be quite expensive and time consuming
Lapsing into old eating habits may result in speedy weight gain. This has to be a new way of life.
The South Beach Diet will require a great deal of willpower, especially from carb-lovers. There is always the danger of lapsing back into old eating habits and increasing carb consumption without even realizing it.
Many people state that The South Beach Diet is simply an updated version of the Atkins Diet
Because there are no real long-term prohibitions of certain food groups (e.g. even bread is allowed back into the diet by the second and third phases) it is important that dieters ensure that they have no common food allergies such as wheat or yeast in order to gain maximum effect from The South Beach Diet .
Dieters that succeed in losing weight during phase one, but then find the weight creeping back on during phases two and three may well find that they have allergies to one or more of the foods that have been re-introduced.
South Beach Diet Delivery:
There are several Catering services specialized in South Beach Diet. They are designed to accommodate your health and lifestyle needs.
South Beach Diet book:
Click here for a list of books related to South Beach diet.
Additional Links Related to Diet:
Dr. Atkins Diet
Low Carb Diet Plans
Diet Food Plans
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