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Before we get into the recipes that you can make while on the South Beach Diet and the benefits of this particular diet plan, it would help if you completely understand how the South Beach diet works in its entirety. This chapter is going to look at what you need to do in order to get started on the South Beach Diet, the philosophy behind the program, and the different steps that are involved when you decide to engage in the South Beach Diet process. After reading this chapter, you will know exactly what you’re getting into.
The Basics of the South Beach Diet
The basic notion surrounding the South Beach diet is that there are good fats and carbohydrates, and there are also bad fats and carbohydrates. When you’re on the South Beach diet, the idea is that you know which types of fats and carbohydrates are good, and which fats and carbohydrates are bad. You’ll be eating only the good ones (obviously). The South Beach Diet prides itself in advocating for a diet that is lower in carbohydrates than other types of diets that are on the market, while also advocating for higher levels of protein consumption.
Another important aspect of the South Beach Diet is the idea that it uses the glycemic index in order to determine which foods should be consumed and which shouldn’t. In case you’re unaware, the glycemic index is an index of how many carbohydrates are found in certain types of food. The lower on the scale the food in question is, the less filled the particular food is with carbohydrates. This scale is important because it can tell you how much a particular food is influencing your blood glucose levels, which are linked to monitoring diabetes and other types of sugar-related diseases. Lastly, a final key aspect of the glycemic index is the idea that the lower on the scale the food can be found, the slower it is digested by the body. When a food that is low in carbohydrates is digested slowly, this means that the blood glucose levels in the body are also going to be lower and that a person’s insulin levels will be lower, too. When food takes more time to be digested, the result is going to be that you feel fuller for a longer period of time, which will cause you to eat less on a daily basis. This is essentially how you lose weight while on the South Beach Diet.
In addition to thinking about carbohydrates, the South Beach Diet also cares about the types of fats that you’re consuming. This diet calls for the mass elimination of trans fats and most saturated fats. In replacement of these types of bad fats, goods fats like the fat that can be found in avocados, olive oil, and other types of mono-saturated fats replace the saturated and trans fats. Obviously, elimination of fat is one fast way to lose weight and keep it off. The South Beach Diet teaches you to understand the difference between good and bad fats so that you can discern for yourself which fats should be eaten and which should be avoided.
The Breakdown of the South Beach Diet
The South Beach diet is broken down into three distinct phases. During each phase, the restrictions on the diet are going to become increasingly lenient. If you have less than ten pounds to lose, then it’s advised that you skip to phase two of the diet, but this book is going to assume that you have more than ten pounds to lose so that all aspects of the South Beach Diet are covered. When you’re on the South Beach Diet, you’re not going to be counting calories, but you are going to be counting how many meals you’re eating per day. Here is a breakdown of the meals that you’re going to be eating each day, regardless of the specific phase that you’re on while on the diet:
Meal 1: Breakfast
Meal 2: Lunch
Meal 3: Dinner
Snacks: 2 snacks per day
Dessert: 1 dessert that is packed with a lot of protein
When you’re on the South Beach Diet, you’re able to adhere to this way of eating for as long as you’d like. You should be doing the South Beach Diet for as long as you need to reach your weight-loss goals, but if you feel good on the diet then you can do it for even longer than that!
Phase One of the South Beach Diet
Phase one of the South Beach Diet, as has already been stated, is going to be the most restrictive aspect of the diet for you. While it is the most restrictive, it is also the shortest (which is good news for you). The goal of phase one is to get rid of the cravings for food that you’re bound to have, as well as to stabilize your blood and glucose levels. What this means is that during these first two weeks of the diet, you’re going to be eating a lot of eggs, low-fat dairy products, legumes, vegetables, and lettuce. You’re also going to be allotted two tablespoons of healthy fats per day, and this will most likely be used for dressing on salads or however you see fit. While you’re going to be focusing on these types of foods, this means that you’re going to be prohibited from eating foods such as rice, bread, and pasta. You also won’t be allowed to touch sugary foods or alcohol. I know, this sounds like torture, but remember that it is only for two weeks. After the two weeks, the diet becomes easier. Additionally, it’s important to note here that you should not try to adhere to phase one of the South Beach Diet for more than two weeks. Phase one is much too restrictive for you to be on it for more than the allotted amount of time.
Phase Two of the South Beach Diet
After the first two weeks of the South Beach Diet, you’ll be allowed to eat approved carbohydrates again. This means that you’ll be able to eat foods such as brown rice, whole-grain bread, whole-wheat pasta, and fruit! Specifically, phase two will allow you to eat three servings of fruit and three servings of approved starches per day. The two snacks that were allotted for this phase of the diet are optional, but highly encouraged. You are also allowed to have a glass of wine, either red or white, with your dinner. You’ll keep phase two up until you reach your weight goal, whatever it may be. So the length of phase two depends entirely on the individual, and how much they want to lose before they begin the maintenance phase.
Phase Three of the South Beach Diet
Phase three of the South Beach Diet is also commonly known as the “maintenance” phase because you are going to be trying to keep the lifestyle changes that you’ve learned through the South Beach Diet for the rest of your life. For phase three, all foods are allowed; however, it’s still advised that you limit your starches and fruits to only three servings (not meals) per day. When you reach phase three of the South Beach Diet, the goal is that you have developed the discipline that you have learned from the first two phases of the diet to be able to eat in an overall healthier manner. Phase three makes it obvious that the goal of the South Beach Diet is to help you to achieve long-term success with your weight-loss goals. This diet is not a “crash” diet or a fad diet. It is a weight loss mechanism that promotes an entire overhaul of your current eating habits in order to promote a healthier way of life. If you can cope with the fact that phase one of the diet is probably going to be the worst of it and you’re willing to make positive changes for yourself, then it’s likely that you ultimately see weight loss success through the South Beach Diet, for both the short and the long-term.
How Much Does the South Beach Diet Cost?
The South Beach Diet, similar to other types of diets that you may have already heard about, is not entirely free of charge. One of the first pieces of material that you’re going to have to purchase upon making the decision to enter into the South Beach Diet is the manual that comes with the diet. This manual can come in either paperback or hardcover form and is entitled, “The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life”. These days, you can also purchase this book in audio form or even in e-book form, but this was not always the case. You can find this book used for as little as $2.99 for purchase on the internet. The manual guide is very cheap, and is recommended to making your weight loss journey on the South Beach Diet as seamless as possible. The South Beach Diet Supercharged is simply on such level of detail and specifics that this book cannot go into. It is written by the creator of the diet himself, Arthur Agatston, and has exactly everything you need to know on it. View it as your personal coach that will help you through every step of the way. Don’t get me wrong, you can still have success with just the information that is provided in this book, so don’t feel pressured into investing in it. But other things in which you may want to consider investing is the online membership tool that the South Beach Diet provides for five dollars. This online tool will help you to keep track of what you’re eating and the progress that you’re making by providing you with the following:
Now that we’ve discussed the less expensive aspects of the South Beach Diet, it’s time to talk about the pricier aspects of it. It’s safe to say that you are not looking to purchase food directly from the South Beach Diet source since you’ve decided to purchase this book, but it’s important to note that the South Beach Diet also offers meals that you can purchase directly from them. Of course, this service is not cheap. For one week of meals that are pre-made and ready to eat as soon as they arrive at your home, it’s going to cost you $74.75 per week. You can save some money by purchasing a four-week meal plan at $399.99, and this will also include one week of free meals. For the four-week meal plan, you will be provided with meals that are for the three phases of the South Beach Diet. When you order the meals on a weekly basis, you are going to choose your meal plan based on the phase of the South Beach Diet that you’re currently on. It’s always going to cost less if you cook recipes that adhere to the South Beach Diet on your own, which is why this book will provide you with dozens of recipes. Plus, if you get into the habit of cooking healthy meals for yourself, you’ll more than likely be able to sustain this type of diet over the long-term.
