South Beach Diet? | The DIS Disney Discussion Forums
Conway733
DIS Veteran
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#1
I saw my doctor today and she suggested the south beach diet. Does anyone follow this plan?
TwiddleDeeTwiddleDum
Or was that Tweedle Dee & Tweedle Dum?
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#2
DH & I have been on South Beach since April 5. I have lost almost 30 pounds, DH has lost 30 pounds. He’s better about exercising than me though.
I will say that Phase I is very difficult. You really have to get siked up for it IMO. But you will jump start your weight loss, I lost 12 lbs & DH lost 13 lbs the first 2 weeks. You are in essance ridding your body of sugar, processed foods & all the garbage you don’t need to eat anyway
Phase 2 can’t begin soon enough. That’s when you reintroduce whole grains & fruit back into your diet. We borrowed the book from a friend, I have totally relearned how to cook, love my veggies & use olive oil with wonderful spices to create & prepare meals that would be accepted in a restaurant (if I don’t say so myself )
After Phase I, I won’t say I NEVER crave junk food but I will say it’s few & far between. I haven’t eaten any fast food or junk since starting the diet. However, I have eaten out at steak houses & enjoy a little red wine on the week-ends. We’re in this for the long haul as a life time adjustment and I think it’s very doable. We’ve tweaked it into our own plan but we basically just don’t eat enriched or bleached flours (white bread, white pasta, white instant rice, you get the idea) and we eat whole grains, fresh fruits, veggies, proteins & low fat dairy (except for cheese, I HAVE to have my fully loaded cheese)
Hope this helps! Good luck to you
Conway733
DIS Veteran
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#3
Thanks for the info! I bought the book last night…and I’m trying to put together a shopping list. Thankfully, we have a lot of good farmer’s markets around here. It is hard to imagine not eating pasta and rice for two weeks…but then again, it is only two weeks.
TwiddleDeeTwiddleDum
Or was that Tweedle Dee & Tweedle Dum?
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#4
It helps to have the mindset of «it’s only 2 weeks» that’s for sure. I’m not going to kid you, Phase I is an obstacle if you’re not 100% on board. But once you hit about day 9 & see some weight loss you feel like you can make it only 5 more days!
Our Phase I plan was a daily bfast of scrambled eggs with no sugar added deli ham with cheddar &/or pepper jack cheese scrambled in. Adding the items to the eggs made it easier for us to give up the toast. THen on the weekends we’d reward ourselves with 2-3 slices of no sugar added bacon. We always enjoyed coffee with b-fast.
Mid-morning snack would be those individual wrapped cheese sticks. Easy to pack in your lunch.
Lunch was hardest, we’d have «rolled» non-bread sandwiches. Roll some deli turkey or chicken in a slice of deli cheese. I’d usually make 2-4 of these. DH likes to add a boiled egg to his lunch. Then we’d add radishes, celery, califlower, brocolli or bell peppers — again, easy to pack for work.
AFternoon snack would be 15 cashews or almonds. I found taking a bottled water & adding crystal light helped make it more of a snack.
Then dinner was always a recipe out of the book. Our favorites were the balsamic chicken, marinated london broil, grilled salmon with rosemary, & florentine style T-bone (I was worried about grilling & then baking it but let me tell you, WOW is it D-licious). Oven roasted veggies was & still is one of our favorite sides.
Make sure you always have a good olive oil, garlic, onion & spices available. They do wonders for adding flavor to your meals.
Best of luck! Post back after you get started & let me know how you’re doing
P.S. purchase a «PAM» type cooking spray that is olive oil & at the least, canola oil & always use that to spray you pans when you’re cooking. No more butter/margarine, etc. to make it not stick.
TwiddleDeeTwiddleDum
Or was that Tweedle Dee & Tweedle Dum?
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#5
Conway, if you check out post 34, you will see how we make breadless pizza. It really came in handy on the weekends when we felt like we needed a treat & we still enjoy it (hopefully I’ll print the page address right):
www.disboards.com/showthread.php?t=2479429&page=3
Just a few more tips to help you get started, if you like mayo (I do) I’ve always used a low fat mayo even on phase I. To have a «BLT» use romaine lettuce to «wrap» up your bacon, tomatoe, mayo & cheese. Yummy.
Or for a «hamburger» we would use a thicker piece of head lettuce for the «bun» to hold the onion, tomatoe & mayo with melted cheese on our grilled or stove top cooked ground sirlion. Ground sirlion is more expensive but that’s all we buy now. It has about 1/2 the fat of ground chuck. Ground round is also a good choice. Just be aware the less fat content it cooks up a little different than ground chuck or hamburger. This is messy to eat but not impossible & you can opt to add those «skinny» multi grain buns once you get to phase 2. We’ll still sometimes eat our burgers phase 1 way.
Lastly, the «south beach» potatoes made with califlower, I’ve made them & they are great to serve with the steak recipes from the book.
JenniBB
Mouseketeer
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#6
Conway733 said:
Thanks for the info! I bought the book last night…and I’m trying to put together a shopping list. Thankfully, we have a lot of good farmer’s markets around here. It is hard to imagine not eating pasta and rice for two weeks. ..but then again, it is only two weeks.
Click to expand…
I started Phase one TODAY and began a WISH Journal (see sticky at top). I’d love to hear how you’re doing!! I did fine without bread today, though I did think about it when I was making my meals! LOL!
TwiddleDeeTwiddleDum
Or was that Tweedle Dee & Tweedle Dum?
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#7
JenniBB said:
I started Phase one TODAY and began a WISH Journal (see sticky at top). I’d love to hear how you’re doing!! I did fine without bread today, though I did think about it when I was making my meals! LOL!
Click to expand…
Good for you!!!!!!
Tree
Mouseketeer
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#8
I have been doing South Beach diet since the middle of May and have lost 8lbs. I haven’t been perfect and am on phase 1.5-I have only added in very little fruit. I have little cravings except around pms time.
I have done it before about 5 years ago and lost much faster then than now. Honestly I wish I kept up with it.
My doc also recommended it to you since I have PCOS. I have also start tracking my progress at http://fitanfab40.blogspot.com/
Tree
Mouseketeer
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#9
TwiddleDeeTwiddleDum said:
Conway, if you check out post 34, you will see how we make breadless pizza. It really came in handy on the weekends when we felt like we needed a treat & we still enjoy it (hopefully I’ll print the page address right):
www. disboards.com/showthread.php?t=2479429&page=3
Click to expand…
My family has pizza every Saturday night-I simply do a pizza bowl. I get a decent size soup bowl. Spray the bottom with oil, put a bit of mozerella cheese, pick a couple of pepperonis from their pizzas, do some red onion, lots of tomatos and a bit of sauce and some mozerella cheese on top. It has really helped as I thought this would be the downfall of me.
Conway733
DIS Veteran
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#10
My dr recommened this diet because I need to lose some weight, and I’ve been having gastro issues since having my gallbladder out three years ago. I think we plan on starting on Sunday, and I’m glad to hear you all have had success with this diet! I think the hardest part is going to be planning out all these meals.
Conway733
DIS Veteran
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#11
Another question…after reading through things…what do you all eat for breakfast? Seems like a ton of eggs?
Tree
Mouseketeer
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#12
I am keeping it really simple at breakfast time-2 hard boiled eggs or an one of the veggie cups with simply eggs, spinanch, cheese and poured into muffin tins.
JenniBB
Mouseketeer
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#13
Tree said:
I am keeping it really simple at breakfast time-2 hard boiled eggs or an one of the veggie cups with simply eggs, spinanch, cheese and poured into muffin tins.
Click to expand…
Oooh! The veggie cups sound great! You could even add in turkey bacon or sausage?
jennz
DIS Veteran
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#14
Great thread — you guys have great suggestions!
Conway733
DIS Veteran
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#15
I’m working on the meal plan for the week. This definitely takes time, but I’m sure it will be worth it. I’m stuck on snacks…not a big fan of nuts. Plus, I’m trying to figure out how to pack everything for lunch to take to work.
Someone mentioned balsamic chicken…do you have a recipe? I bought the supercharged book, and I didn’t see that recipe. Thanks for all the great suggestions!
JenniBB
Mouseketeer
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#16
Conway733 said:
I’m working on the meal plan for the week. This definitely takes time, but I’m sure it will be worth it. I’m stuck on snacks…not a big fan of nuts. Plus, I’m trying to figure out how to pack everything for lunch to take to work.
Someone mentioned balsamic chicken…do you have a recipe? I bought the supercharged book, and I didn’t see that recipe. Thanks for all the great suggestions!
Click to expand…
I have the supercharged book too — some yummy stuff in there! NOt sure about the Balsamic chicken — I’ll check around…
For Phase 1 I’m not varying my foods too much, except for dinner — just easier for me that way. Its only 2 weeks, after all.
Breakfast is eggs, tomatoes and feta (or turkey sausage and some other low fat cheese with the eggs)
Lunch is a giant salad with grilled chicken, chopped veggies and some low fat dressing.
Dinner is whatever the family is having (a lean meat), minus the bread/starch, and PLUS an extra couple of cups of VEGGIES.
Snacks — lowfat laughing cow cheese, V8, celery sticks, almonds….
Tree
Mouseketeer
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#17
yes the veggie cup is great. I have even done as a side for dinner with some chicken.
I am doing my recipe planning for the week and only of my favorite recipes is on my list to do called crackslaw because it is very addictive
1 lb ground turkey or beef
2 cloves garlic, minced
3 green onions, sliced or yellow or red onions
1 lb broccoli slaw or regular coleslaw
1 TBSP lite soy sauce
Crushed red pepper flakes, to taste (optional)
mushrooms (optional)
Add the meat, with the onions and mushrooms until brown
Add the cole slaw mixture
Add the soy sauce
Yummy!!
jennz
DIS Veteran
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#18
Conway733 said:
I’m working on the meal plan for the week. This definitely takes time, but I’m sure it will be worth it. I’m stuck on snacks…not a big fan of nuts. Plus, I’m trying to figure out how to pack everything for lunch to take to work.
Someone mentioned balsamic chicken…do you have a recipe? I bought the supercharged book, and I didn’t see that recipe. Thanks for all the great suggestions!
Click to expand…
I found some recipes for baked chickpeas and baked kale that might be good, I haven’t tried them yet.
Tree said:
yes the veggie cup is great. I have even done as a side for dinner with some chicken.
I am doing my recipe planning for the week and only of my favorite recipes is on my list to do called crackslaw because it is very addictive
1 lb ground turkey or beef
2 cloves garlic, minced
3 green onions, sliced or yellow or red onions
1 lb broccoli slaw or regular coleslaw
1 TBSP lite soy sauce
Crushed red pepper flakes, to taste (optional)
mushrooms (optional)Add the meat, with the onions and mushrooms until brown
Add the cole slaw mixture
Add the soy sauceYummy!!
Click to expand. ..
Your «crackslaw» sounds delicious!!
Tree
Mouseketeer
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#19
Does everyone have their food in place for the upcoming week. I like to plan out for the week what my family and I are eating. I will usually sometimes add some grains for the hubby and the boys.
South beach diet menu plan for July 19th
Conway733
DIS Veteran
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#20
Tree said:
Does everyone have their food in place for the upcoming week. I like to plan out for the week what my family and I are eating. I will usually sometimes add some grains for the hubby and the boys.
South beach diet menu plan for July 19th
Click to expand…
So, is the crackslaw okay for phase one? It sounds really good!
Advice about South Beach Diet? | The DIS Disney Discussion Forums
Sabeking
DIS Veteran
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#1
I am on my 5th day of SBD and going crazy! I exercise 6 days a week and am a marathon runner but could not lose weight!!! Five days on this and I have lost 5 lbs. That’s insane BUT I dream of ‘s and ALL the time!! It makes me realize how carbs really have an impact on me. Does anyone have some snack suggestions for phase 1 and will the headaches go away eventually?? Thanks!
lovetoscrap
Sees tag fairy posts that aren’t there.
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#2
You have the South Beach Flu! It is very common in the first few few weeks. My doctor actually told me to skip the first phase because I was getting so sick.
For snacks I would have some lunch meat wrapped a piece of cheese, some tuna or cottage cheese.
There are a bunch of great South Beach Support forums with advice and recipes out there. Let me see if I can find my favorites for you.
lovetoscrap
Sees tag fairy posts that aren’t there.
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#3
Here is one that I really like with a great discussion forum—lots of information and recipes:
http://www.southbeach-diet-plan.com/
You will also find more links in there to other helpful sites.
eeyore65
DIS Veteran
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#4
Sargento low fat mozzeralla cheese sticks. I live on these! I also like morningstar farms veggie sausages for breakfast. And I learned to love low-fat ricotta cheese mixed with splenda and some vanilla extract and no sugar whipped cream. Tastes like the inside of a cannolli to me. I am on phase two — really for life. It does get easier.
NewCrew42
One Day I’ll be a Galactic Hero!
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#5
I go for the Kraft low-fat mozzerella cheese sticks. Also, have you tried laughing cow cheese? It is a great snack as well.
An egg! No kidding. I think just eating an egg helps my cravings.
Also, for some reason, Smucker’s All Natural Peanut Butter does me a world of good. Can you have peanut butter on stage 1? I can’t remember.
Just a little on a spoon and I lick it like a lolly pop. Mmmmm…….
It helps sooth my sweet tooth!
The headaches will go away. Oh, and when you do get over the carb cravings. You will have so much energy and feel so good.
crz4mm2
<font color=teal>Most of the time I just sit and s
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#6
I sprayed almonds with I can’t believe it’s not butter spray and then rolled them in splenda and cinnamon. It was a GREAT snack and tasted sweet. You can have 15 as I recall….
Mickey’snewestfan
DIS Veteran
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#7
For me, if I was craving carbs, I’d pick something that’s got some fiber at least. I also try and keep the texture the same as what I’m dreaming of.
So, if I’m craving an apple, biting into a sweet red pepper will fix that craving better than peanut butter or cheese. If I’m craving popcorn, almonds would probably be the closest. Hummus scooped up with green beans was a great snack for me. A nice crunchy iceberg wedge with some chopped up veggies and low fat feta and acceptable dressing, is another great snack for me.
I also think that it’s better to cheat a little than to give up. So, on occasion I had a 1/2 cup of berries. I also ate some lentil soup that had a few bits of carrots in there — I didn’t mix it with brown rice like I would otherwise, but I figured a few bits of carrots wouldn’t kill me.
Imzadi
♥ Saved by an angel in a trench coat!
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#8
Losing 5 lbs in 5 days is incredible!!! Your going though sugar withdrawal right now. Stick with it, it will get easier. Once the sugar is out of your system you will NOT crave it.
Ideally, healthy snacks are what to eat between meals, to keep blood sugar up without unnecessarily spiking blood sugar levels, and tiding those hunger pangs until a real meal.
These are what I eat for my healthy Snacks:
Sliced turkey & lettuce rollups (no bread,) with a slight smear of mayo or mustard. Sometimes I add in a slice of cheese. I love Oscar Mayer’s «Deli Fresh» shaved turkey slices just for this. In Ph.2, these can also be wrapped around a crisp slice of apple.
Celery sticks filled with cream cheese & topped with chopped walnuts or filled with no-sugar peanut butter. Or filled with Laughing Cow Lite cheese. I cut one wedge up into small pats and they either go on 3 celery sticks, cucumber slices, or strips of bib lettuce.
A scoop of tuna or chicken salad, or egg salad in a lettuce cup. Later in Ph 2, dip in whole grain crackers or pita triangles.
Wedges or cubes of cheese, or string cheese.
A handful of nuts.
Sugar free yogurts with nuts.
Deviled eggs. Homemade, pre-baked chicken nuggets.
Turkey hot dogs (without the buns) sliced up like Vienna sausages.
Can of refried beans topped with low-fat shredded cheese and low-fat sour cream, scooped up with celery sticks or lettuce leaves.
Hummus has become my new best friend. I have hummus scooped up in lettuce leaves rather than pita chips.
Phase 2 add:
Mini pizzas made on whole grain pitas, (instead of pizza dough, to keep the ratio of carbs to protein down, and the whole grain fiber,) with jarred tomato sauce and loaded with low-fat shredded cheese. These bake up quick in a toaster oven.
Nachos made with baked, stoneground whole wheat pita chips and smothered with chili and shredded low-fat cheese.
*** Make sure you drink enough water. It really does make a difference. Water lubricates the system and allows for better digestion and fat to burn more efficiently. It also flushes out the toxins & sugar. ***
Also, when you get to Phase 2 & 3, there there is a difference between a «snack» and a «treat.» Even sugar free cookies or candies should be a treat and not used to quell hunger pangs. Treats should be portioned out to a few sweets: 2-4 cookies.
I love a good half cup of sugar-free jello.
Oh, and keep your iron up. I recently found out I am iron-deficiency anemic. I thought the majority of my carbo craving were from being hypoglycemic (low blood sugar.) But, as soon as I got on good iron supplements, my carbo cravings disappeared. Anemia makes one crave non-nutritive foods, because you’re trying to suck out the iron from anything you can get into your body.
Mickey’snewestfan
DIS Veteran
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#9
Your mini pizza reminded me of another favorite:
Mini pizza with a portabella mushroom cap for the crust, lowfat cheese canadian bacon, broccolini and roasted red pepper. Yum, yum, yum. I make this a lot — whole wheat crust for the kids (have to try that pita bread idea) and PB mushroom for me.
Imzadi
♥ Saved by an angel in a trench coat!
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#10
Oooo! I love the portabella mushroom cap idea! I’m always trying to figure out what to do with those. It would also be Ph 1 this way.
The mini pita bread pizzas bake up quick in a toaster oven.
Sabeking
DIS Veteran
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#11
Thank you everyone; these ideas make it sound really bearable. Do you feel tired as well in the beginning? Like I said earlier I work out constantly (3 days with a personal trainer) and I run 3 days. I felt energized before but now I feel a little sluggish. Is the headache from no caffiene?
DisneyBlonde
<font color=purple>Popcorn and a Cold Beer..doesn’
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#12
Congrats on your loss!! I’m one of the ones that didn’t do well on SB, but since trying it I really am very aware of carbs and still try to keep it on the low side. It just makes sense.
One thing I remember from Phase 1 is the recommendation to eat beans frequently to counteract the effects of not getting a lot of fiber. And they are filling.
Sabeking
DIS Veteran
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#13
lovetoscrap said:
Here is one that I really like with a great discussion forum—lots of information and recipes:
http://www.southbeach-diet-plan.com/
You will also find more links in there to other helpful sites.
Click to expand…
Thanks for the link and I love the picture on your page!
Sabeking
DIS Veteran
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#14
How about breakfast? You can get egged out quick!
goofy!
<font color=green>You have to ride a roller coaste
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#15
Sabeking said:
How about breakfast? You can get egged out quick!
Click to expand. ..
I do Atkins, but this is allowed during Induction, so it should be allowed during the beginning phase of South Beach.
Muffin in a Minute (suitable for Induction)
Serving Size: 1
1/4 cup flax meal
1/2 teaspoon baking powder
1 packet splenda (I use Stevia)
1 teaspoon cinnamon
1 large egg
1 teaspoon butter
Put the dry ingredients in a coffee mug. Or a bowl for a different shape. (I use a ramekin)
Stir.
Then add the egg and the butter. Mix.
Microwave 1 minute. Take out. slice, butter, eat. Set mug to soak immediately. ( I found that depending on the microwave, anything over 40 seconds is too much — don’t over cook!)
I usually add 1/4 blueberries to it and spread cream cheese on it. That way I get my morning blueberry muffin fix solved.
It is not quite the same, but has a wonderful nutty flavor and sort of a carb like texture. It is yummy in its own right though.
redlight
DIS Veteran
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#16
Are you doing Phase 1 or Phase 2? Phase 2 is supposed to be easier.
WDWAurora
<font color=teal>I may not be Peter’s Tink, but I’
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#17
I did modified South Beach (basically just told to follow the general guidelines) and have lost around 30lbs. I’m not really looking to lose more, but the weight seemed to go in spurts. 7lbs, then nothing for a week. 6lbs, then nothing for 2 weeks. And so on. Now I’m just maintaining.
Anyway…When I needed sweets, I lived off of the jello sugar free pudding cups in the dulce de leche flavor. For breakfast, I love the cinnamon raisin southbeach bars. Not sure if those are ok for stage 1 or not.
Good luck!
Imzadi
♥ Saved by an angel in a trench coat!
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#18
Sabeking said:
Thank you everyone; these ideas make it sound really bearable. Do you feel tired as well in the beginning? Like I said earlier I work out constantly (3 days with a personal trainer) and I run 3 days. I felt energized before but now I feel a little sluggish. Is the headache from no caffiene?
Click to expand…
You’re very welcome.
Where did you read you have to give up caffeine? Coffee is allowed on SBD.
If it’s too hard to give up both caffeine & carbs at the same time, give up the carbs first. Once you are a couple weeks into Ph.2, then slowly wean yourself off the caffeine. That will help with the headaches & sudden loss of energy that the caffeine use to produce.
Also, if you are going off coffee, try Celestial Seasonings Roastaroma tea. It is caffeine free and when you let it steep fro about 3-4 minutes really is has a full bodied taste to it. It doesn’t taste like coffee, (or decaf) but when I add in the usual milk & Equal to it, like the way I have coffee, it’s a great tea substitute. I don’t feel I’m missing coffee in the evenings.
I’m not a camomile tea drinker. That stuff is too bland.
I’d be interested in new ways to have eggs too. I’ve done deviled eggs and egg salad as many ways as I can: regular, curried, dilled. I need other ways to have eggs (besides fried & scrambled.)
South Beach Diet: features, rules, pros and cons
What is the South Beach Diet
The authorship of the weight loss technique with the pretty name «South Beach Diet» (South Beach Diet) is attributed to the American cardiologist Arthur Agatston and his colleagues, who developed a special system nutrition for their patients suffering from overweight and problems with the cardiovascular system. At its core, this is a nutrition plan that includes three stages. According to the South Beach Diet, the «good» carbohydrates found in, for example, beans, vegetables, and whole grains are better for blood sugar than the nutrients found in grains and fruits, which are commonly included in Western diets. In addition, Agatston’s method prescribes eliminating saturated and trans fats from the diet, replacing them with unsaturated fats, which better control cholesterol levels in the body and also prevent heart disease. The «good» unsaturated fats are found in oily fish, nuts, and lean meats.
Three stages of the South Beach Diet:
- the first is a severe restriction stage lasting two weeks: at this stage, almost all types of sugar (including fruits) are excluded from the diet, and at the first stage you need to eat lean meat, vegetables, nuts and salad dressed with olive oil;
- the second stage is less restrictive, allowing dairy products, fruits and whole grains;
- the third stage, which consolidates the experience gained during the first two stages.
The South Beach Diet Guidelines state that once you understand how sugar and hunger affect your eating habits, you will approach food in a whole new way. That is why after the main part of the diet, a third, fixing stage is needed.
Why the South Beach Diet Makes Us Lose Weight
At the beginning of the first phase of the South Beach Diet, you lose weight very quickly, mainly due to fluid loss. When the body is cut off from sugar (in the first phase of the diet, and to a lesser extent in the second phase), it will begin to use its own sugar reserves. Carbohydrates are found in the body in the form of glycogen. Since glycogen exists as sugar dissolved in water, only water remains in the body after the sugar stores are burned. This water will be excreted from the body in the urine. If you were eating unhealthy foods before starting the South Beach Diet, which means that your body accumulated a lot of excess fluid, the weight that you will lose in the first stage of the diet, you will gain back almost immediately if you return enough water to the diet and sugar in the third stage.
Which foods to choose for the South Beach Diet
First, you need to buy plenty of fresh vegetables. This is the main component of the daily diet, especially for the first two weeks of the “restriction stage”. Here is an approximate set of vegetable basket:
- Artichoks,
- Avocado,
- Asparagus,
- Sweet pepper,
- Broccoli, cabbage, cauliflower and celery,
- Cucumbers,
- mushrooms,
- radishes and peas0010
- spinach, courgettes and tomatoes.
Secondly, you need lean meat. Moreover, not all meat is suitable for the South Beach diet. For example, it is better to choose Canadian bacon than regular bacon, as the latter is too high in fat. Excess fat can be cut off from beef or pork cutlets at home, but, for example, minced meat is better to buy lean varieties right away.
Thirdly, when buying food, read the information on the label, which says about the sugar content. For example, ketchup and various salad dressings are high in sugar and should be avoided. Choose condiments and dressings that are low in carbs or sugar, such as mustard, soy sauce, salsa, or tabasco.
Fourth, buy low-fat dairy products. Milk, cottage cheese, yogurt, cheese are all available in fat-free options. Focus on the figure of 1-2 percent milk fat, no more.
The weight loss effect will be achieved much more slowly without the presence of complex carbohydrates in the diet, such as brown rice, whole grain oatmeal, whole grain bread and whole grain pasta.
In addition, the South Beach diet requires the right choice of drinks. Vegetable juices are best. Fruit juices are often too high in calories and sugar, and the South Beach Diet recommends avoiding them. Drink water that can be flavored with various powdered mixtures made from dried fruits. Coffee and tea are also allowed.
Stage One
The first two weeks will seem like the hardest test. The purpose of this stage is to break the body’s dependence on a large number of glycemic products, as well as get rid of sweet addiction. Avoid sugar, bread, pasta, fruits, starchy vegetables or grains. At this stage of the South Beach Diet, you should eat high-protein, low-fat foods such as chicken, turkey, eggs, and fish. Low-fat cheese and nuts are allowed.
Drink at least eight glasses of water a day. The drinks that are allowed in the first phase of the South Beach Diet are decaffeinated tea and coffee. Carbonated drinks, fruit juices and alcohol are strictly prohibited.
At this stage, eat three times a day. Try to satisfy your hunger between main meals with a few healthy snacks: cereal bread croutons, nuts, peanut butter, some honey.
Stage two
The length of the second phase may vary depending on the physical data of the person. Continue to eat the same foods you ate in step one, but add a moderate amount of fruits and grains to them. You can also gradually add other favorite foods. For example, a glass of wine with lunch or a small piece of cake with dinner once a week are perfectly acceptable. Weight loss at this stage will not be as noticeable, but stable.
It is very important at this stage of the South Beach Diet to start exercising. Rapid weight loss can cause you to lose muscle mass in addition to fat mass. You can fight muscle loss with the help of special strength training programs, which include exercises with dumbbells and exercises on sports simulators.
Stage Three
Once you have reached your weight loss goals, start the third stage of the diet. You can include your favorite foods in your diet, but be careful. By and large, the third stage of the South Beach Diet is a constant change in eating habits until your personal eating style becomes truly healthy, balanced, easy and healthy.
If you are in the third stage, suddenly noticed that you began to gain weight again or realized that you are eating too many foods high in starch, sugar and carbohydrates, return to the second or immediately to the first stage of the diet.
How to Combine the Agatston Method with Vitamin Supplements
While on the South Beach Diet Plan, take a daily multivitamin that will be a good addition to your diet, no matter what your eating habits are. Make sure that the fortified complex provides 100% of the body’s need for essential vitamins: these are vitamins of groups B, C, D, E and folic acid. Make sure that the body, in addition to vitamins, receives a daily portion of useful minerals.
Women over 50 on the South Beach Diet are advised to add 1g of calcium daily to their diet. For everyone else, this figure is 500 mg. In addition, it is recommended to add omega-3 fatty acids to the diet, which can be obtained from flaxseed oil or omega-3 supplements. These beneficial substances protect the health of your heart.
Another addition to the South Beach diet is dietary fiber, which can also be obtained from fortified supplements such as psyllium. Dietary fiber is especially important when you are in the first phase of the South Beach Diet. Taking these supplements before every meal will ensure regular stools during this low-carb phase of the diet.
Remember that vitamin supplements are not a substitute for a good diet. Even the high quality of such supplements will not provide the body with trace elements that it receives from food.
How to Use Snacks on the South Beach Diet
Using healthy snacks on the South Beach Diet will help keep hunger in check between meals. Healthy snacks are considered to be those that contain the minimum amount of carbohydrates.
In addition to the three main meals, almost all South Beach Diet options typically include two snacks — early in the morning and mid-afternoon — that consist of foods containing protein, healthy fats and fiber.
First, study the information about «good» and «bad» carbohydrates well. This issue is covered in great detail in the books of Dr. Agatston. A lot of useful information can be found on specialized websites or online forums where people share their experiences with this new way of eating.
Fill the refrigerator with the right type of snacks: these must be a low-carb product. If you always have such food on hand, you will not be able to find an excuse for «light snacking» on foods with «bad» carbohydrates.
Expected weight loss in the first two weeks
Each of the three phases of the South Beach Diet includes three meals daily, plus two snacks and dessert. All this should provide the body with an average of 1500 calories per day. Weight loss during the first two weeks is usually faster than in the second phase, although sometimes it all depends on how well you follow the diet rules, as well as your body’s energy needs. As a rule, at the first stage of the South Beach diet, you lose from 8 to 13 kilograms. Rapid weight loss is never desirable unless it occurs under medical supervision. However, the first phase of the South Beach Diet takes a fairly short amount of time, so the rate of weight loss is safe for most people. However, if you are experiencing symptoms of ketosis, such as nausea, dehydration, or weakness, contact a dietitian or physician immediately.
Although initial weight loss is due to loss of fluid stores, the rate of weight loss is largely dependent on the amount of calories that enter and leave the body. The more calories your body needs to maintain weight, the more weight you will lose during the first phase of the South Beach Diet.
One last piece of advice: take your nutrition program and weight loss goals with the right degree of responsibility, but without deadly seriousness. The reason most diets fail is because people set too strict rules for themselves about weighing, measuring and counting calories and so on. Because of this, the diet becomes too difficult and is abandoned. One of the things about the South Beach Diet is that it doesn’t make a person overly obsessed with eating habits.
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