What is the South Beach Diet?Developed by cardiologist Dr. Arthur Agatston, the South Beach Diet is self-described as "neither low-fat nor low-carb," but rather a method that teaches followers to rely on the "right" carbs and the "right" fats.Like the Atkins Diet, this 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 eggsWhat is the The South Beach Diet Like?This diet focuses on a healthy balance between carbs and fats -- good carbs and fats.Dr. Agatston says decreasing the bad carbs will help you metabolize what you eat more effectively and will also improve insulin resistance, leading to weight loss. On the South Beach Diet you would consume more low-glycemic carbs, or good carbs, such as whole grains and vegetables. These are absorbed gradually into the blood stream and so don't trigger the spikes in your sugar/insulin cycle.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 many 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 diet minimizes consumption of bad fats and bad carbs and encourages increased consumption of good fats and good carbs.Amazingly the weight loss benefits of this diet are a secondary outcome; they were not the original intention. Dr. Agatston designed his diet to help his cardiac patients maintain a healthy lifestyle and lose weight. When lots of patients began to report positive weight loss he decided he was onto something and quickly dashed off the book.You work the diet in three phases, which initially restrict certain foods and then restore them to your diet.In Phase 1, which lasts 14 days you eliminate most of the carbs from your diet and instead you eat protein-rich foods, such as lean meats, chicken, fish, nuts, cheese, eggs, vegetables and olive oil.Cravings for bad carbohydrates should be eliminated by the end of this phase.The second phase lasts until you reach your target weight, and is less restrictive than Phase 1. Shoot to lose one to two pounds per week.You can eat good carbs like whole grain breads, sweet potatoes, brown rice, pasta and fruit. You can also have chocolate and wine in moderate amounts.Once you hit your target weight you should be coasting. The diet becomes part of your life style, you're eating complex carbs again and the carb cravings should be gone.South Beach Diet – Effectively Changing Eating Habits to Lose WeightIn developing the South Beach Diet, Dr. Agatston reduces the consumption of believes "bad carbohydrates". These carbs quickly absorbed by the body, and have a high glycemic index; in the long run, there is insulin resistance. This means that the insulin seizes to process fat or sugar in the correct way. He also takes a very critical look at saturated fat and Trans fat; these two are the biggest contributing factors to cardiovascular ailments. The South Beach Diet emphasizes on reducing the consumption of “bad fats and bad carbs" and of course increases the consumption of “good fats and good carbs". What are the pros to the South Beach Diet'In today's dieting world where low-carb, high-fat diets are in vogue, it's good to see a diet that recommends eating fewer foods packed with saturates and replacing some of these foods with heart-healthy monounsaturates. Diets based on eating low GI foods are also becoming increasingly popular and in general, encourage you to 'de-junk' your diet and cut down on carb-rich foods that are packed with few other nutrients such as white bread, sugary cereals and sweets.
Atkins Diet Weight Loss Program is infamous for establishing the benchmarks for low-carb weight loss programs. The possibility of losing weight by lowering the total amount of carbohydrates your body consumes while dieting is no longer disputed. It is proven. Although the Atkins Diet Weight Loss Program suggests starting by limiting carbohydrate intake to around 20 grams during the induction phase, and increasing it as the diet progresses, Atkins expounds on this in many of his writings, and explains that finding your personal optimal carbohydrate intake for successful weight loss is a key secret to your diet's success, and your diet's enjoyment.
The 20 grams of carbohydrates that Atkins suggests during the "induction phase," the first phase of the Atkins Diet Weight Loss Program, is a benchmark to help individuals get to the phase that gets your body used to burning fat instead of using the carbohydrate process. However, this is a suggested number to enter this "ketosis" stage, varying metabolism and resistance rates will have an affect on this number. Many people can consume more carbohydrates than this in their diet and still enter the stage of ketosis. With the Atkins Diet Weight Loss Program, making carbs into a science can make your personal weight loss program an enjoyable success.
After the short "induction period," the Atkins Diet lets you slowly increase carbohydrate intake as long as you keep losing weight. During the second phase, the "ongoing weight loss" phase, the Atkins Diet recommends increasing your carbs in 5-gram increments. Following the Atkins Diet recommendations will help you achieve your weight loss goals; however, determining your CCLL, which is your "Critical Carbohydrate Losing Level," also referred to as the "Carbohydrate Equilibrium," will allow you to increase the variety of enjoyable foods that are permitted in your diet eating. Once you find your "Critical Carbohydrate Losing Level," or your "Carbohydrate Equilibrium," you can determine the "net carbs" on foods, and increase your diet-eating menu accordingly. To determine your Critical Carbohydrate Losing Level you'll have to record your carbohyrate intake and your weight loss until you find the point where you start losing less weight after a certain level of carbohydrate intake.
The Atkins Diet Weight Loss Program determines carbs by "net carbs," not just "carbs" because the body does not process all carbohydrates the same. Some carbs are excreted (the allowable carbs), and some turn into glucose to be burned (allowed proportionately to your CCLL).
To calculate the Atkins Diet "net carbs," start with the "total grams of carbohydrates" (which could be referred to as "CxH2xOx" - but we'll just leave it as "C" stands for carbohydrates). Then find the total grams of fiber (F). Subtract the total grams of fiber from the total grams of carbohydrates (C - F = x). Now find the total grams for sugar alcohol (SA) on the label. From the total you just got, (x), subtract the total grams from sugar alcohol. (x - SA = y). Now find the "hydrogenated starch hydrolysate" (H). Now take your last total, (y), and subtract the "hydrogenated starch hydrolysate" (y - H = z). Now find the Glycerin (G) content. Take the last total you had,(z), and subtract the glycerin content (z - G = TOTAL). That will be the "net carb" number that you can take into consideration when developing your low-carb menu for your diet eating plans. You will find that choosing foods high in fiber will give you a plethora of food choices.
Atkins Diet Weight Loss Program has made carbohydrate dietary intake into an individual science for dietary success. By learning your personal dietary needs, and combining it with the recommendations of the Atkins Diet Weight Loss Program, you'll be enjoying carbohydrate foods in a low-carb diet. Examine your carbohydrates and study the science of the Atkins Diet Weight Loss Program, and the science of your body. Count your carbs, and see first hand why the Atkins Diet Weight Loss Program has proved to be a scientific success.
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