south beach diet plan - how does the south beach diet work?
THE SOUTH BEACH DIET PLAN is a unique diet concept based on the "Low-Carb " idea with a few twists.
How does the south beach diet work? Losing weight is just one of the SOUTH BEACH DIET PLAN goals; maintaining a healthy level of cholesterol and other blood fats. ranks high as a priority for this mega popular weight loss plan.
It has been wildly popular over the years, possibly because the recipes included in the diet plans are very good ; chefs and cooks priase the recipes as well as dieters who appreciate good food and still want to enjoy it.
Some compare the Atkins and South Beach diets, but they are really very different in their approch to fat intake, most notable being the resultant blood chemistries being healthier while following the South Beach Diet.
What's the theory?
SUBSTITUTING BAD CARBOHYDRATES AND FATS FOR GOOD ONES
So how does the south beach diet work?
The main premise of this diet is that Americans are CARB CRAZY. You need a system to quit craving carbs like deserts, bread, potatoes, rice etc.. which are digested very quickly causing insulin levels to SPIKE. High insulin levels cause hunger pangs which creates a visious cycle of eating MORE CARBS. The South Beach diet accomplishes this by weaning you off the empty carbs which cause these uncontrollable eating patterns .
The South Beach Diet plan approachs carbs and fats MUCH differently than the Atkins diet for example.
FATS -The South Beach Diet promotes only healthy fats and bans unhealthy fats.
CARBS - The South Beach diet doesn't BAN carbs per se - it allows you to keep the carbs that have a low glycemic index. The glycemic index looks at HOW MUCH sugar is in the carb. The lower the glycemic index the more stable yor blood sugar remains - and the LESS HUNGRY YOU ARE.
Whereas the Atkins diet turns the person into a 'fat-burning machine' rather than a 'sugar-burning machine' The South Beach diet accomplishes the same weight loss results and is far less restictive. You are able to eat some carbs with the South Beach diet which is forbidden on the Atkins plan.
There are 3 phases to the South Beach Diet:
PHASE 1 - For 2 weeks you are to eat 3 meals a day, snacks and even dessert. The major goal of this phase is to eliminate certain foods from the diet - bread, rice, potatoes, pasta, cookies, dairy products and ice cream. What's interesting is there's no counting calories or strict portion sizes. But there's no gorging, either. You simply eat until you are satisfied... NO MORE.
By avoiding these high glycemic foods such as dairy, sugar, candy, bread, potatoes, fruit, cereals, and grains, Your body will becomes more insulin resistant and starts burning FAT rather than CARBS.
Done correctly, you should be 10- 15 pounds lighter after the first phase.
In phase 1 you can eat chicken, beef, turkey and lots of other foods to the point that you are satisfied. The concern at his point is WHAT you eat, rather than HOW MUCH you eat.
PHASE 2 - This phase is much longer. The secret to the success in this phase is that you will be eating FEWER FOODS THAT TRIGGER CRAVINGS. The theory is the craving reduction is directly proportional to weight loss - which is 1-3 pounds per week at this point.
PHASE 3 - Successs at the third phase is defined by hitting your target weight and keping it there because you've completely destroyed your BAD EATING HABITS.
Is This Diet Healthy?
YES - the South Beach Diet promotes healthful fats, lean protiens, as well as complex carbs. There is no starvation element or other radical adjustment to your eating patterns - you can even eat up to 3 bites ( that's it though!) of any "rich" desert. So psychologically the diet doesn't totally restrict the enjoyment of all foods.
Will this Diet Work Long Term?
YES - There is NO CALORIE COUNTING, and you won't go hungry. There are studies that support the South Beach diets effectiveness and there are plenty of testimonials supporting the South Beach Diet as a Lifestyle that works.
The success may lie in the fact that you can actually eat a lot of food in the first phase!
Depriving the body of food is unhealthy and almost never works as a long term weight loss solution. So gradually , throughout the phases, your body adjusts to wanting and needing only healthy carbs, fats and proteins
Experts Opinion
HEALTHY, SANE LONG TERM WEIGHT LOSS SOLUTION - The diet is truly one of the most healthy diet plans out there today. It should be seriously considered by those ready to make a diet commitment. By breaking the cycle of eating BAD CARBS, the South Beach diet promises to make you want to eat less food, but better food.
Studies
Studies supporting the South Beach diet plan: 1998–1999 trial completed by 54 participants over the course of a year - South Beach Diet study
