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HomeHEALTHHealthy Carbs, Lean Proteins, and Good Fats, The South Beach Diet Explained

Healthy Carbs, Lean Proteins, and Good Fats, The South Beach Diet Explained

South Beach Diet: A cardiologist with a practise in Florida named Dr. Arthur Agatston developed the South Beach Diet in the middle of the 1990s. The Agatston score, which gauges the degree of calcium in the coronary arteries, was created as a result of his studies on heart disease. Dr. Agatston found that patients on the Atkins Diet were shedding weight and belly fat while those on low-fat, high-carb diets were finding it difficult to see effects, according to published interviews. He was unhappy, though, with how much saturated fat the Atkins Diet allowed—especially for those with heart problems. Also, he disapproved of limiting high-fiber, “good carb” foods like fruit and whole grains.

What is the South Beach Diet’s methodology?

Three distinct phases make up the South Beach Diet: two are for weight loss and one is for weight maintenance.

Phase 1

Phase 1 is 14 days long. Because it restricts fruit, grains, and other high-carb meals, it is regarded as the strictest phase because it lowers blood sugar and insulin levels, stabilises hunger, and lessens cravings. During this phase, the majority of people can anticipate losing 8–13 pounds (3.5–6 kg) of body weight. You eat three meals a day during phase 1 that are made up of lean protein, non-starchy vegetables, tiny amounts of healthy fat, and legumes. You must also eat two obligatory snacks each day, ideally a mix of veggies and lean protein.

Phase 2

Beginning on day 15, this phase should be continued for however many weeks are required to reach your desired weight. During this phase, you should anticipate losing 1-2 pounds (0.5-1 kg) on average each week. All foods from phase 1 are permitted during phase 2, along with small amounts of fruit, “healthy carbohydrates” such whole grains, and some alcoholic beverages.

Phase 3

You move on to step three once you reach your target weight. Although the phase-2 recommendations should serve as the foundation for your lifestyle at this point, occasional treats are OK and no foods are actually forbidden. Dr. Agatston advises going back to phase 1 for one to two weeks before going back to phase three if you overindulge and begin to gain weight. Dr. Agatston offers a three-phase fitness regimen in addition to regular exercise advice in The South Beach Diet Supercharged.

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The South Beach Diet’s advantages

The South Beach diet has a number of advantages, including the ability to cause weight loss without causing hunger. c Research has repeatedly demonstrated that high-protein, low-carb diets are effective for shedding pounds, including a study of 24 research. Protein’s capacity to raise your metabolic rate contributes to some of this. Protein also alters hormone levels that decrease hunger and increase fullness, which results in you eating less naturally. However, some people may be able to maintain their weight loss by gradually reintroducing modest amounts of healthy carbs to their diet, which will also make it simpler for them to follow it long-term. c In one study, those with metabolic syndrome who were overweight or obese followed the South Beach Diet for 12 weeks.

By the end of the trial, they had dropped an average of 2 inches (5.1 cm) from the circumference of their waists and 11 pounds (5.2 kg). Also, they noticed notable drops in fasting insulin and an elevation in the satiety hormone CCK. The South Beach Diet promotes consuming a lot of fatty fish like salmon as well as other anti-inflammatory foods like leafy greens and cruciferous vegetables. It also advises dieters to frequently eat items like eggs, almonds, seeds, extra virgin olive oil, and other things that have been proved to be good for the heart.

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