Rationale of South Beach Diet
The South Beach Diet is based on the glycemic index of foods and uses the index to integrate specific foods back into the diet. In other words, this diet is consumed on the theory that eating the wrong carbohydrates leads to insulin resistance (major cause of diabetes) and weight gain. Hence, the rise in blood sugar after eating carbohydrate is not the main factor in weight gain. Instead, the amount of total calories eaten is the major factor affecting weight loss or gain. Glycemic index looks at the effect of specific foods on blood sugars and how much they are raised after eating each respective food. By including foods that do not increase blood sugar as much, such as those with a low glycemic index, the South Beach Diet claims that dieters will have less insulin response and ultimately lose weight.
Overall the diet will be lower in total energy than previously being consumed and hence more weight loss will be seen.
Phases / stages of South Beach Diet
South Beach Diet plan generally consists of three phases or stages:
Phase 1 (Restraint)
In this phase, the body depletes its storage form of glucose known as glycogen. Due to the diuretic affect of the diet, you lose more water and sodium through frequent urination. The body than enters a state in which one’s hunger level is decreased.
This phase consists of two weeks of restraint that only allow a lot of protein, certain fat and carbohydrates that are considered to have low glycemic index. The dieters are instructed to avoid all fruit, starch and dairy. However, unlike Atkins the South Beach Diet does include and recommends choosing low-fat or fat-free meats and cheeses.
By the end of this phase, your cravings will have vanished and you will not be hungry and if you do feel hungry you could be limiting yourself too much.
Phase 2 (Liberal Meals)
In this phase, you gradually reintroduce more carbohydrates from a selected list and foods with a low glycemic index (such as fruit, sweet potatoes, whole grain products and whole-wheat pasta) are progressively incorporated back into your diet. A healthy weight loss of 1 to 2 pounds a week is advised.
You stay in the second phase of your diet until you reach your target weight. If you start gaining weight you can re-enter phase one and start over.
Phase 3 (Maintenance, rest & freedom)
The last diet phase is considered more liberal due to the incorporation of a variety of foods. This phase is also called the maintenance phase because that’s how you are supposed to eat for the rest of your life. However, it is recommended that if you begin to put weight back at any time during this phase, you go back to phase 1 for a week or two and re-start the diet once again.
Limitations of South Beach Diet
While south beach is considered to be effective by many, it does have its own share of limitations or drawbacks. For example, it is based on the “glycemic index” and the way you prepare a food item can greatly alter the glycemic index. Also, ripeness, cooking procedures, particle size and many other factors can also influence the glycemic index. The index looks at specific foods when eaten alone, but most people do not just eat just one food item at a time. Most meals are mixed with a combination of carbohydrate, protein, and fat.
All in all, losing weight often while sticking to the South Beach Diet may take a bit of adjusting, but if you follow the strategies suggested above along with the regular consumption of a safe, natural fiber-based herbal weight loss supplement such as Proactol Plus, you’ll find that you can happily eat just about anywhere, no matter what phase of the diet you are on and are able to improve your health the South Beach Diet way.