Bridget Coila. Bridget Coila specializes in health, nutrition, pregnancy, pet and parenting topics. Her articles have appeared in Oxygen, American Fitness and on various websites. Coila has a Bachelor of Science in cell and molecular biology from the University of Cincinnati and more than 10 years of medical research experience.
The South Beach Diet restricts carbohydrates but does not count grams of carbs. Video of the Day. Diet Basics. The diet claims not to be a traditional low-carb diet. Instead, it focuses on selecting the right carbohydrates , or carbs. These include whole grains, specific fruits and vegetables, appropriate fats, such as olive oil, and lean protein sources.
Foods with a high GI score tend to contain refined carbohydrates, for example, white sugar. The body digests these foods quickly, and this can lead to blood sugar spikes. The person feels satisfied after eating these foods, but not for long. They will soon feel hungry again. Wholemeal foods that contain unrefined carbs have a lower GI score. The body digests these foods more slowly, and they release their energy over time.
This helps to prevent blood sugar spikes and enables a person to feel full for longer. They will not feel hungry for some time. The South Beach Diet has three phases: The first aims to kick-start the weight loss process, the second takes the dieter to their target weight, and the third aims to maintain the ideal weight.
It aims to eliminate cravings for sugary foods and refined starches by stabilizing blood-sugar levels. Rapid weight loss may occur during this phase. The snacks are important, even if the individual is not hungry, because someone who feels satisfied is less likely to overeat at the next meal. Weight loss may now be steady, but slower than in Phase I. During Phase II, the diet says people usually lose 1—2 pounds a week, depending on their metabolism.
Slow, steady weight loss is better, says the South Beach Diet, because it is more likely to last. Some participants worry about regaining the weight already lost when they start eating the carbs again. Agatston stresses that they must reintroduce these carbs, because if they are going to follow this diet for life, carbs will be essential long-term for maintaining good health.
First, the person will add one single carb to just one daily meal for one week. The person should monitor closely how their body responds to a reintroduced carb over a few days. If a person does not feel comfortable at this stage, they can return to Phase I for a few days, until they regain control.
In Phase III, the individual learns to make good food choices and maintain their new weight in the long term, while enjoying all foods in moderation. This takes some of the complexity and guesswork out of the diet. Low in Saturated Fats The foods recommended on this low-carb diet have a relatively small amount of saturated fat. Most nutritionists agree eating only a minimum amount of saturated fats when following a reduced carb diet is the healthiest option.
Encourages Individuals To Experiment One of the reason so many people like the South Beach eating plan is because it encourages people to experiment with different types of foods and see what effect it has on their bodies. This is particularly helpful when they add carbohydrates. People sensitive to carbohydrates can monitor their carb cravings to identify what foods and how much of them trigger cravings. Its A Healthy Diet Originally designed to prevent and reverse signs of heart disease, the diet recommends the consumption of lots of fruits, vegetables, whole grains and lean protein.
Weight loss was considered simply a very pleasing side-effect. It Recommends Eating Heart-Healthy Unsaturated Fats People following the diet are encouraged to eat foods that contain heart-healthy unsaturated fats and eliminate foods with trans fats and saturated fats from their meals.
Promotes Consuming Complex Carbohydrates Another high point of the South Beach eating plan is that it encourages people to eat a diet high in complex carbohydrates while staying away from simple carbs.
This helps to regulate the insulin level in the body and how it responds to the food they eat. It also discourages the consumption of sweets, sugary cereals, white breads and any other type of junk food. People are encouraged to eat from all the major food groups. Following the South Beach eating plans makes those cravings disappear. It does so by eliminating cakes, cookies, pasta and white bread from adherents food choices. Those foods are digested very quickly and leave people feeling hungry again almost immediately.
The lean protein, healthy fats and complex carbohydrates in the diet make people feel full longer. Diets are good, but Medi-Weightloss is better. Contact Us 9. During Phase 1 of the diet, people can lose as much as 13 pounds in just two weeks. In a study that compared people on the American Heart Association Diet to people following the South Beach plan, people following the South Beach plan showed significantly more weight loss, reduced waist to hip ratios, reduction in triglycerides and a bigger increase in good versus bad cholesterol ratios than the group following the American Heart Association plan.
Permits Occasional Indulgences Once the strict initial phase is completed, people on the South Beach eating plan have a fairly balanced diet that is not too limiting and allows adherents to occasionally indulge in the delicious foods of their choice.
They are encouraged to eat healthy snacks in the mid-morning and afternoon with regular sized portion. So how do I decide? Professional weight loss guidance is always the best route to take when pursuing a diet that helps you drop pounds fast. Before investing time and money into any one dietary theory or program, contact a skilled professional for advice.
Medi Weightloss is physician-supervised and individualized based on your unique needs. If you want to see real, sustainable results, it pays to work with a weight loss expert. Our medical professionals can do lab work to see if the diet is having a negative impact on your health. If losing a few pounds is the ultimate goal, there may be better solutions than going on a fad diet or significantly restricting your intake of certain foods as a way of managing weight.
Paying close attention to factors including your personal medical history, age, race, gender, lifestyle choices, and family size can make a real difference in what type of diet you should go on. Working with a physician at Medi Weightloss provides you with professional weight loss guidance and a support system with a vast amount of medical knowledge.
They can help guide you in the direction of the right diet to meet your individual needs.
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