![]() Refined carbs, including white bread, white pasta, and rice cakesĪ Sample Menu of Phase 2 of the South Beach Dietīreakfast Breakfast pita with spinach, eggs, and feta cheese, vegetable juice, and tea or coffee.Some good carbohydrates, such as 3 cups of air-popped popcorn, 1 small tortilla, etc.1–2 servings per day of starchy vegetables such as ½ cup of winter squash or sweet potato.1 serving per day of fruit, such as a small banana, 2 medium plums, or a cup of mixed berries (such as strawberries and blueberries).“These carbohydrate-rich foods are high in fiber and glycemic index - these good-carb choices have more staying power, take a long period to be processed and absorbed by the body, and prevent the purported fluctuations in blood glucose and quick secretions of insulin,” explains Susan Kraus, RD, a clinical dietitian based in New Jersey.Īccording to the South Beach Diet website, in phase 2, you can have: ( 5) In phase 2 of the South Beach Diet, you’ll add whole grains and fruits to your diet, and you will stay on this phase of the weight-loss plan until you reach your goal. That’s actually a very science-based diet.” Stephens notes that such diets have shown health benefits like lowering cholesterol levels and lowering high blood pressure. “If followed as originally recommended, the South Beach Diet ends up looking similar to the DASH diet: lots of vegetables, fruits, nuts, lean meats, plant-based oils (not coconut oil), and low-fat dairy. and fruits,” says Natalie Stephens, RD, at the Ohio State University Wexner Medical Center in Columbus, Ohio. In addition, the South Beach Diet doesn’t shy away from some types of carbs: “South Beach in the long run encourages a diet that includes complex carbs - whole grains, beans, lentils, etc. ( 2) Meanwhile, the South Beach Diet recommends consuming only 10 to 15 percent of calories from saturated fat in lieu of ramping up consumption of healthy fats. For instance, the Atkins diet may require consuming 16.7 percent of calories from saturated fat, according to the Atkins diet website. ![]() The South Beach Diet is a little different from other low-carb diets like the Atkins diet. People on the plan are urged to curb carbs and focus on lean protein, low-fat dairy, and healthy carbs - including whole grains, vegetables, and fruit - as a way to lose weight, improve their health, and reduce the cravings that put you in the typical hunger-overeat-gain-weight cycle. The South Beach Diet eliminates refined carbohydrates - white flour and sugar are the top culprits. What Is the South Beach Diet, and What Is Its Purpose? ![]() Agatston’s weight-loss plan was published in 2003 as The South Beach Diet, which has since sold millions of copies. Agatston’s area of practice, according to the South Beach Diet website, and the approach quickly became popular in the Miami area.ĭr. In the 1990s, the Miami-based cardiologist Arthur Agatston, MD, set out to change the way his patients ate by creating his own healthy diet to protect against serious medical conditions like heart disease and type 2 diabetes.
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