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| Diet & Nutrition | Fitness | Weight Loss |
South Beach DietThe South Beach diet is a diet plan started by Miami cardiologist Arthur Agatston which emphasizes the consumption of "good carbs" and "good fats". Dr. Agatston developed this diet for his cardiac patients based upon his study of scientific dieting research.The 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. The 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. The diet does not require counting calories or limiting servings—Agatston suggests dieters eat until they are satisfied. Dieters are told to eat 6 meals a day: breakfast, lunch, and dinner, with small snacks between each meal. The diet has three phases. In all phases of the diet, Dr. Agatston recommends minimizing consumption of bad fats. The diet begins with Phase I, which lasts two weeks. Dieters attempt to eliminate insulin resistance by avoiding high or moderately high-glycemic carbohydrates, 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 eight and 13 pounds.For the first two weeks, you'll eat normal-size helpings of meat, fish, vegetables, eggs, cheese, and nuts. You'll have three meals a day, plus snacks, and it will be your job to eat until your hunger is satisfied. During this period, you'll start shedding weight, changing your body chemistry, and end your cravings for sugars and starches. PHASE II After 2 weeks, Phase II begins. Whole grain foods, fruits and dairy products 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. PHASE III Phase III is a maintenance phase in which the diet expands to include three servings of whole grains and three servings of fruit a day. In 2004, Kraft Foods licensed the South Beach Diet trademark for use on a line of packaged foods that would be designed to meet the requirements of the diet. |
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