South Beach Diet Phase 1
Posted by Richard Gonzales
The South Beach Diet created by cardiologist Arthur Agatston was created with his cardiac patients in mind. He wanted to see how people react towards good carbohydrates and good fats and what would happen if people stopped consumption of foods that have bad carbohydrates and bad fats. What he learned is that not only did it lead to weight loss but that people did not have insulin impaired resistance syndrome and also people would be exposed less to the risk of cardiovascular disease.
The South Beach diet created by Agatston would be focused in three phases. The most challenging is phase 1 which lasts for only two weeks but is quite difficult as it is all about eliminating foods that are high or moderately high in glycemic carbohydrates.
Literally that means people must eat normalized size helpings of meat, fish, vegetables, eggs, cheese and nuts.
In phase 1, those following the South Beach Diet are only allowed to eat meat, seafood, and poultry. Not breaded, no fat, not fried and low in saturated fat. With many meats allowed, the primary focus is to eat meats that are lean, low in fat. For seafood, similar to meat, not breaded, no fat and not fried. Tuna fish is allowed if it comes in water (not oil). As for poultry, the white meat portions are the most important and that again, no fat, not fried. Goose and duck are not allowed.
As for vegetables and fruits, as most diets allow many vegetables and fruits, in a South Beach Diet Phase 1, low carb vegetables such as cabbage, lettuce, spinach, onions, carrots, eggplant, celery, etc. but not starches. Nuts are allowed in phase 1 but must be eaten very little. As for fruit, fruit and fruit juices are not allowed until phase 2 and only some can be eat in phase 2.
If any of these are cooked, you are able to cook the food in olive oil or canola oil only. Flax seed and fish oil are ok, as well as cook sprays.
As for dairy, as long as the products are fat free or 1%, it is ok.
For beverages, only water should be consumed. Alcohol is out of the question.
So, phase 1 is not the easiest part of the South Beach Diet but it’s only two weeks long. The goal is to eliminate the body of any bad carbohydrates and fat. And most people notice an improvement and weight loss by then. And after two weeks, people can move onto the next phase and start incorporating other allowable foods that were not exactly allowed in phase 1 to phase 2. Also, with phase 1 allow only good foods, there are no health risks at all.
So, the primary challenge is the diet is restrictive for two weeks but if you can manage two weeks of eating foods with good carbohydrates and good fats, you should be in good shape. Of course, if you have been diagnosed with a health condition, it’s very important to contact your physician or dietitian, so you can be monitored.
