SOUTH BEACH DIET INTRODUCTION:
In the mid-1990s, I became disillusioned with low-fat, high-carbohydrate diets. They didn't work for many of my patients, especially over the long haul. Being a cardiologist, my concern was not for my patients' appearance, of course: I wanted to find a diet that would help prevent or reverse heart disease.
I never found such a diet. Instead, I developed it myself.
The South Beach Diet is not low-carb. Nor is it low-fat. Instead, it teaches you to rely on the right carbs and the right fats--the good ones--so you lose weight, lower your cholesterol, reduce your risk of heart disease and diabetes, and get rid of cravings without feeling hungry.
In one 12-week study of 40 overweight people, those who followed the South Beach Diet lost an average of 13.6 lb, almost double the 7.5 lb lost by those on the strict "Step II" American Heart Association (AHA) diet. And the South Beach group showed greater decreases in waist-to-hip ratio (belly fat) and triglycerides, and their good to bad cholesterol ratio improved more. Plus, only one person dropped out compared with five in the AHA group.
By choosing the right carbs and the right fats, you simply won't be hungry all the time, and portion sizes will take care of themselves.
Caution: If you have kidney problems, talk to your doctor before starting this diet. If you have diabetes, get tested to make sure that your kidneys are not impaired before starting this diet.
Good Carbs versus Bad Carbs
Much of our excess weight comes from the carbohydrates we eat, especially the highly processed ones found in baked goods, breads, snacks, soft drinks, and other convenient favorites. Modern industrial processing removes the fiber from these foods, and once that's gone, their very nature--and how we metabolize them--changes significantly, and for the worse.
One side effect of excess weight, we now know, is an impairment of insulin's ability to do its job of processing fuel (fats and sugars) properly. This condition is called insulin resistance. As a result, the body stores more fat than it should, especially in the midsection.
Decrease consumption of those bad carbs, studies showed, and the insulin resistance starts clearing up. Weight decreases, and you begin metabolizing carbs properly. Even the craving for carbs disappears once you cut down on them. Finally, cutting out processed carbs lowers triglycerides and cholesterol.
The Right Fat
To make up for the overall cut in carbs, my diet permits ample fats and animal proteins. The low-fat regimen's severe restrictions on meat were unnecessary. The latest studies had shown that lean meat did not have a harmful effect on blood chemistry. Even egg yolks are good for you, which is contrary to what we once believed. Chicken, turkey, and fish are recommended, along with nuts and low-fat cheeses and yogurt.
As a rule, low-fat prepared foods can be a bad idea; the fats are replaced with carbs, which are also fattening. But dairy products such as cheese, milk, and yogurt that are low-fat are exceptions to this rule; they are nutritious and not fattening.
I also allowed plenty of healthy monounsaturated fats such as olive and canola oils. These are the good fats. In addition to actually reducing the risk of heart attack and stroke, they taste good and make food palatable. They're filling too.
In the mid-1990s, I became disillusioned with low-fat, high-carbohydrate diets. They didn't work for many of my patients, especially over the long haul. Being a cardiologist, my concern was not for my patients' appearance, of course: I wanted to find a diet that would help prevent or reverse heart disease.
I never found such a diet. Instead, I developed it myself.
The South Beach Diet is not low-carb. Nor is it low-fat. Instead, it teaches you to rely on the right carbs and the right fats--the good ones--so you lose weight, lower your cholesterol, reduce your risk of heart disease and diabetes, and get rid of cravings without feeling hungry.
In one 12-week study of 40 overweight people, those who followed the South Beach Diet lost an average of 13.6 lb, almost double the 7.5 lb lost by those on the strict "Step II" American Heart Association (AHA) diet. And the South Beach group showed greater decreases in waist-to-hip ratio (belly fat) and triglycerides, and their good to bad cholesterol ratio improved more. Plus, only one person dropped out compared with five in the AHA group.
By choosing the right carbs and the right fats, you simply won't be hungry all the time, and portion sizes will take care of themselves.
Caution: If you have kidney problems, talk to your doctor before starting this diet. If you have diabetes, get tested to make sure that your kidneys are not impaired before starting this diet.
Good Carbs versus Bad Carbs
Much of our excess weight comes from the carbohydrates we eat, especially the highly processed ones found in baked goods, breads, snacks, soft drinks, and other convenient favorites. Modern industrial processing removes the fiber from these foods, and once that's gone, their very nature--and how we metabolize them--changes significantly, and for the worse.
One side effect of excess weight, we now know, is an impairment of insulin's ability to do its job of processing fuel (fats and sugars) properly. This condition is called insulin resistance. As a result, the body stores more fat than it should, especially in the midsection.
Decrease consumption of those bad carbs, studies showed, and the insulin resistance starts clearing up. Weight decreases, and you begin metabolizing carbs properly. Even the craving for carbs disappears once you cut down on them. Finally, cutting out processed carbs lowers triglycerides and cholesterol.
The Right Fat
To make up for the overall cut in carbs, my diet permits ample fats and animal proteins. The low-fat regimen's severe restrictions on meat were unnecessary. The latest studies had shown that lean meat did not have a harmful effect on blood chemistry. Even egg yolks are good for you, which is contrary to what we once believed. Chicken, turkey, and fish are recommended, along with nuts and low-fat cheeses and yogurt.
As a rule, low-fat prepared foods can be a bad idea; the fats are replaced with carbs, which are also fattening. But dairy products such as cheese, milk, and yogurt that are low-fat are exceptions to this rule; they are nutritious and not fattening.
I also allowed plenty of healthy monounsaturated fats such as olive and canola oils. These are the good fats. In addition to actually reducing the risk of heart attack and stroke, they taste good and make food palatable. They're filling too.
SOUTH BEACH DIET PHASE I
This is the strictest part of the diet and is meant to last for 2 weeks only. But you could lose up to 13 lb depending on your starting weight. It allows ample portions of protein, good fats, and the lowest-glycemic index carbs needed for satisfaction and blood sugar control. By the time this phase ends, your cravings for sweets, baked goods, and starches will also have vanished.
Each day includes six different occasions to eat, so you should never feel hungry. If you do, maybe you're being too stingy with your portions. Meals should be of normal size, enough to satisfy you, but no more than that. No need to measure most things.
Phase 1 Sample Meal Plan
Breakfast
Tomato juice, 6 oz
Scrambled eggs with fresh herbs and mushrooms
Canadian bacon, 2 slices
Decaf coffee or decaf tea with fat-free milk and sugar substitute
Midmorning Snack
Part-skim mozzarella cheese stick
Lunch
Chicken Caesar salad (no croutons)
Prepared Caesar dressing, 2 Tbsp
Midafternoon Snack
Low-fat cottage cheese (½ cup) with ½ cup chopped tomatoes and cucumbers
Dinner
Mahi mahi
Oven-Roasted Vegetables
Arugula salad
Low-sugar prepared dressing
Dessert
Lemon Peel Ricotta Crème
This is the strictest part of the diet and is meant to last for 2 weeks only. But you could lose up to 13 lb depending on your starting weight. It allows ample portions of protein, good fats, and the lowest-glycemic index carbs needed for satisfaction and blood sugar control. By the time this phase ends, your cravings for sweets, baked goods, and starches will also have vanished.
Each day includes six different occasions to eat, so you should never feel hungry. If you do, maybe you're being too stingy with your portions. Meals should be of normal size, enough to satisfy you, but no more than that. No need to measure most things.
Phase 1 Sample Meal Plan
Breakfast
Tomato juice, 6 oz
Scrambled eggs with fresh herbs and mushrooms
Canadian bacon, 2 slices
Decaf coffee or decaf tea with fat-free milk and sugar substitute
Midmorning Snack
Part-skim mozzarella cheese stick
Lunch
Chicken Caesar salad (no croutons)
Prepared Caesar dressing, 2 Tbsp
Midafternoon Snack
Low-fat cottage cheese (½ cup) with ½ cup chopped tomatoes and cucumbers
Dinner
Mahi mahi
Oven-Roasted Vegetables
Arugula salad
Low-sugar prepared dressing
Dessert
Lemon Peel Ricotta Crème
<BLOCKQUOTE class="ip-ubbcode-quote"><font size="-1">quote:</font><HR>This document, written in the New York City medical examiner's office, detailed an external examination of the 72-year-old's dead body. Handwritten comments, nasty terms such as "MI", short for myocardial infarction, suggested that the supposedly super-fit, tennis-playing doctor actually had a history of heart attack, "congestive heart failure" and hypertension.
The medical report helpfully recorded Dr Atkins's weight: 258lb
It could cause the "congestive heart failure" mentioned in the medical report, and that would indeed cause fluid retention. Some fluid retention. "In an extreme case you would see 10lb. More often you see 2lb or 3lb. Then you do something about it." Dr Bowker did seem puzzled by the suggestion of a 60lb weight gain during a 10-day coma. "That's a lot of weight."
<HR></BLOCKQUOTE>
http://www.telegraph.co.uk/news/main.jhtml?xml=/news/2004/02/15/wdiet15.xml&sSheet=/news/2004/02/15/ixworld.html
The medical report helpfully recorded Dr Atkins's weight: 258lb
It could cause the "congestive heart failure" mentioned in the medical report, and that would indeed cause fluid retention. Some fluid retention. "In an extreme case you would see 10lb. More often you see 2lb or 3lb. Then you do something about it." Dr Bowker did seem puzzled by the suggestion of a 60lb weight gain during a 10-day coma. "That's a lot of weight."
<HR></BLOCKQUOTE>
http://www.telegraph.co.uk/news/main.jhtml?xml=/news/2004/02/15/wdiet15.xml&sSheet=/news/2004/02/15/ixworld.html
FOODS TO ENJOY DURING PHASE 1:
Foods to Enjoy
Beef: Lean cuts such as sirloin (including ground), tenderloin.
Poultry (skinless): Cornish hen, turkey bacon, turkey breast, chicken breast.
Seafood: All types of fish and shellfish.
Pork: Boiled ham, Canadian bacon, tenderloin.
Veal: Chop, cutlet, top round.
Lunchmeat: Fat-free or low-fat.
Cheese (fat-free or low-fat): American, Cheddar, cottage cheese, cream cheese substitute (dairy-free), feta.
Nuts: Peanut butter, peanuts, pecans, pistachios.
Eggs: Whole eggs are not limited unless otherwise directed by your doctor. Use egg whites and egg substitute as desired.
Tofu: Use soft, low-fat, or light varieties.
Vegetables and legumes: Artichokes, asparagus, beans and legumes, broccoli, cauliflower, celery, cucumbers, eggplant, lettuce, mushrooms, spinach, tomatoes, zucchini.
Fats: Canola and olive oils.
Spices and seasonings: All seasonings that contain no added sugar, broth, butter sprays, pepper.
Sweets (limit to 75 calories per day): Chocolate powder (no added sugar), cocoa powder (baking type), hard candy, sugar substitute (all sugar-free unless otherwise specified).
Foods to Enjoy
Beef: Lean cuts such as sirloin (including ground), tenderloin.
Poultry (skinless): Cornish hen, turkey bacon, turkey breast, chicken breast.
Seafood: All types of fish and shellfish.
Pork: Boiled ham, Canadian bacon, tenderloin.
Veal: Chop, cutlet, top round.
Lunchmeat: Fat-free or low-fat.
Cheese (fat-free or low-fat): American, Cheddar, cottage cheese, cream cheese substitute (dairy-free), feta.
Nuts: Peanut butter, peanuts, pecans, pistachios.
Eggs: Whole eggs are not limited unless otherwise directed by your doctor. Use egg whites and egg substitute as desired.
Tofu: Use soft, low-fat, or light varieties.
Vegetables and legumes: Artichokes, asparagus, beans and legumes, broccoli, cauliflower, celery, cucumbers, eggplant, lettuce, mushrooms, spinach, tomatoes, zucchini.
Fats: Canola and olive oils.
Spices and seasonings: All seasonings that contain no added sugar, broth, butter sprays, pepper.
Sweets (limit to 75 calories per day): Chocolate powder (no added sugar), cocoa powder (baking type), hard candy, sugar substitute (all sugar-free unless otherwise specified).
FOODS TO AVOID DURING PHASE 1:
Beef: Brisket, liver, rib steaks, other fatty cuts.
Poultry: Chicken wings, thighs, and legs, turkey wings, duck, goose, poultry products (processed).
Pork: Honey-baked ham.
Veal: Breast.
Cheese: Brie, Edam, all full-fat.
Vegetables and legumes: Barley, beets, black-eyed peas, carrots, corn, pinto beans, sweet potatoes, white potatoes, yams.
Fruit: Avoid all fruits and fruit juices during Phase 1.
Starches: Avoid all starchy food during Phase 1, including all types of bread, cereal, matzo, oatmeal, rice, pasta, pastry, potatoes, and baked goods.
Dairy: Avoid all dairy foods during Phase 1, including ice cream, milk, soy milk, yogurt.
Miscellaneous: Alcohol of any kind, including beer and wine.
Beef: Brisket, liver, rib steaks, other fatty cuts.
Poultry: Chicken wings, thighs, and legs, turkey wings, duck, goose, poultry products (processed).
Pork: Honey-baked ham.
Veal: Breast.
Cheese: Brie, Edam, all full-fat.
Vegetables and legumes: Barley, beets, black-eyed peas, carrots, corn, pinto beans, sweet potatoes, white potatoes, yams.
Fruit: Avoid all fruits and fruit juices during Phase 1.
Starches: Avoid all starchy food during Phase 1, including all types of bread, cereal, matzo, oatmeal, rice, pasta, pastry, potatoes, and baked goods.
Dairy: Avoid all dairy foods during Phase 1, including ice cream, milk, soy milk, yogurt.
Miscellaneous: Alcohol of any kind, including beer and wine.
<BLOCKQUOTE class="ip-ubbcode-quote"><font size="-1">quote:</font><HR> Diets don't work because they are presented as temporary fixes. Lifestyle changes work because to be healthy, you need to live an active life continuously, not for a few weeeks at a time. <HR></BLOCKQUOTE>
coudnt agree more...which is why I chose this 'program' as it is not a diet but rather a life style change...
coudnt agree more...which is why I chose this 'program' as it is not a diet but rather a life style change...
<BLOCKQUOTE class="ip-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by bryan305:
In high school, I played football as a lineman...5'4 200lbs. Worked out with the team, blah blah just kept gaining weight.
During the summer, I got bored, so I started running on the treadmill. I'll tell you what...you run 7 miles a day on a treadmill, you can eat whatever you want! I did it because I enjoyed it, not to lose weight, so I ate mostly turkey sandwiches and not too much greasy stuff.
I didn't even weigh myself till sometime in the fall and I had dropped down to 155.
Then came college and now I'm up to 175 and feelin fat again...<HR></BLOCKQUOTE>
Exactly. For the most part, if you run 4-5 times per week, you can eat whatever you want.
Too many people complain that they're fat because of genetics. I'll agree that genetics *do* make a difference. People have different metabolisms, body-types, etc. Some people easily gain fat, some people easily gain muscle.
However, if you run 7 miles per day, you'll never become obese. I have yet to meet somebody who is like "Well, I run 7 miles per day, but I still weigh 474 pounds!" When you run that much, it is almost impossible for the body to gain weight, no matter how much you eat.
Nutrition, exercise, sleep, water. Simple as that.
By the way, the midsection is the worst area for guys. Women tend to deposit extra-weight in the thighs/hips/ass. For men, it is the beer-belly, spare tire, etc.
Now the tricky part is burning fat while ALSO building muscle. But we'll save that for another edition of "The Rx Guide to Fitness and Health".
In high school, I played football as a lineman...5'4 200lbs. Worked out with the team, blah blah just kept gaining weight.
During the summer, I got bored, so I started running on the treadmill. I'll tell you what...you run 7 miles a day on a treadmill, you can eat whatever you want! I did it because I enjoyed it, not to lose weight, so I ate mostly turkey sandwiches and not too much greasy stuff.
I didn't even weigh myself till sometime in the fall and I had dropped down to 155.
Then came college and now I'm up to 175 and feelin fat again...<HR></BLOCKQUOTE>
Exactly. For the most part, if you run 4-5 times per week, you can eat whatever you want.
Too many people complain that they're fat because of genetics. I'll agree that genetics *do* make a difference. People have different metabolisms, body-types, etc. Some people easily gain fat, some people easily gain muscle.
However, if you run 7 miles per day, you'll never become obese. I have yet to meet somebody who is like "Well, I run 7 miles per day, but I still weigh 474 pounds!" When you run that much, it is almost impossible for the body to gain weight, no matter how much you eat.
Nutrition, exercise, sleep, water. Simple as that.
By the way, the midsection is the worst area for guys. Women tend to deposit extra-weight in the thighs/hips/ass. For men, it is the beer-belly, spare tire, etc.
Now the tricky part is burning fat while ALSO building muscle. But we'll save that for another edition of "The Rx Guide to Fitness and Health".
Sportsavant,
<BLOCKQUOTE class="ip-ubbcode-quote"><font size="-1">quote:</font><HR>Nuts: Peanut butter, peanuts, pecans, pistachios. <HR></BLOCKQUOTE>
If you must eat peanut butter go for the all-natural types that you'll find in a health store. One kind that I see in a regular supermarket setting is Smucker's natural peanut butter. It has quite a bit of sodium in it, though.
<BLOCKQUOTE class="ip-ubbcode-quote"><font size="-1">quote:</font><HR> Eggs: Whole eggs are not limited unless otherwise directed by your doctor.<HR></BLOCKQUOTE>
I would also be careful eating an "unlimited" quantity of egg yolks. They're cholesterol city.
<BLOCKQUOTE class="ip-ubbcode-quote"><font size="-1">quote:</font><HR> Fats: Canola and olive oils. <HR></BLOCKQUOTE>
Ditch the canola oil. Olive oil is more expensive but the long term benefits more than outweigh the short term financial savings you'll realize by purchasing canola oil.
<BLOCKQUOTE class="ip-ubbcode-quote"><font size="-1">quote:</font><HR>Nuts: Peanut butter, peanuts, pecans, pistachios. <HR></BLOCKQUOTE>
If you must eat peanut butter go for the all-natural types that you'll find in a health store. One kind that I see in a regular supermarket setting is Smucker's natural peanut butter. It has quite a bit of sodium in it, though.
<BLOCKQUOTE class="ip-ubbcode-quote"><font size="-1">quote:</font><HR> Eggs: Whole eggs are not limited unless otherwise directed by your doctor.<HR></BLOCKQUOTE>
I would also be careful eating an "unlimited" quantity of egg yolks. They're cholesterol city.
<BLOCKQUOTE class="ip-ubbcode-quote"><font size="-1">quote:</font><HR> Fats: Canola and olive oils. <HR></BLOCKQUOTE>
Ditch the canola oil. Olive oil is more expensive but the long term benefits more than outweigh the short term financial savings you'll realize by purchasing canola oil.
my 2nd favorite forum behind the RX:
www.discussfitness.com
tell them your goals, you will get plenty of intellignet useful answers.
i have become very fitness concious lately and i feel and look a ton better. my cardiovascular has also improved tremendously. i think it also helped me stopped chasing bets. lol.
www.discussfitness.com
tell them your goals, you will get plenty of intellignet useful answers.
i have become very fitness concious lately and i feel and look a ton better. my cardiovascular has also improved tremendously. i think it also helped me stopped chasing bets. lol.
boothm, kodiak, SSI...
congrats on yur decision, I am sure we will be able to help each other out & motivate each other...
I beleive the key to fitness is moderation in every angle...A little bit of exercise aswell as a litle bit of self-control when it comes to portions & what one eats is all you need...I hear what you guys are saying about running, & running is awesome, however I doubt most of the ones running 7 miles a day are eating burgers and such in the first place...the foods we eat give us the fuel we need to run & I know that Mcdonalds just doesnt cut it in this regards.
congrats on yur decision, I am sure we will be able to help each other out & motivate each other...
I beleive the key to fitness is moderation in every angle...A little bit of exercise aswell as a litle bit of self-control when it comes to portions & what one eats is all you need...I hear what you guys are saying about running, & running is awesome, however I doubt most of the ones running 7 miles a day are eating burgers and such in the first place...the foods we eat give us the fuel we need to run & I know that Mcdonalds just doesnt cut it in this regards.
