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The Plan
The South Beach Diet emphasizes
normal portions of lean proteins
such as fish and chicken; unlimited
amounts of low-glycemic-index vegetables;
ample amounts of healthy fats such
as olive and canola oil, nuts and
avocados; and small portions of
"healthy carbs" found
in fruit and less-processed grains.
By following this way of eating,
the plan promises positive changes
in markers of cardiovascular health:
lower cholesterol, LDL cholesterol
and triglyceride levels, along with
increased HDL cholesterol levels.
There are three phases in this diet.
Dieters are encouraged to move back
and forth between the different
phases as needed to maintain their
weight loss.
Phase I is the most restrictive
and lasts for two weeks. It emphasizes
lean proteins, fat-free or low-fat
cheese, nuts, eggs, tofu, legumes,
healthy types of fat and low-glycemic-index
vegetables.
Phase II reintroduces fruit, whole
grain bread, rice, pasta and fat-free
milk and yogurt. Dieters stay on
Phase II until they've lost their
desired amount of weight.
Phase III is for maintenance and
should be followed for life.
Pros
- There's
a welcome emphasis on nuts, monounsaturated
fats like olive and canola oil,
soy products, whole grains and
fruits and vegetables - all the
types of foods known to prevent
heart disease
- The South
Beach Diet encourages three balanced
meals plus snacks if necessary,
and allows a lot of flexibility
in food choices.
Cons
- The glycemic
index is used to encourage the
consumption of certain types of
grains, fruits and vegetables.
Major U.S. health associations
such as the American Diabetes
Association and the American Dietetic
Association do not endorse using
the glycemic index for weight
control or in planning menus for
people with diabetes. Eliminating
some healthy foods just because
they have a high glycemic index
number doesn't make sense for
every person.
More
Info
Restaurants: With careful ordering,
dining out is possible during any
phase, but especially during Phase
II and Phase III
Caffeine: In moderation
Need to buy special foods: No
Family friendly: Phase I may be
difficult for families with young
children who favor starchy foods
OK for vegetarians: Yes
The South Beach Diet book contains
two weeks of meal plans for each
phase, plus many recipe ideas. The
diet's website has many user-friendly
features, plus additional information
on the plan.
Duration
•
Phase I: One to two weeks, again
as needed.
• Phase II: Indefinitely
• Phase II: Indefinitely
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