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The South Beach Diet has become
wildly popular because it uses principles of glycemic
index, similar to that of the Atkins Diet, with a more
common sense approach. Many doctors and nurse practitioners
recommend this diet, especially to people with diabetes
who need to find a way to lose weight while controlling
blood sugar levels.
The underlying principle of the South Beach Diet is that
it is a low-carbohydrate diet. The diet limits the amount
of carbohydrates consumed, while allowing unlimited servings
of vegetables and lean meats. The filling properties of
the vegetables and lean meats are supposed to help control
the appetite. Small amounts of low-fat cheese are also
allowed. The diet encourages snacking on vegetables, peanuts,
low-fat cheese, or lean meats to keep from getting overly
hungry and losing control of one’s eating later
in the day.
There are many food choices, even without the refined
flours and sugars. For example, desserts can be made with
pudding and many people eat sugar free popsicles and fudge
bars to curb a craving for sweets.
The diet consists of three phases. Phase one severely
restricts carbohydrate consumption, except from certain
vegetables. Even carrots are not allowed during phase
one because of the glycemic index. Phase one is recommended
for a certain period of time and not expected to be used
on a long term basis. This phase is supposed to help people
overcome carbohydrate addictions.
Phase two adds carbohydrates in the form of fruit, whole
grains, and legumes. This healthy addition is meant to
bring back complex carbohydrates, while continuing on
a low-carb diet with a large amount of vegetables as the
basis.
Phase three is the maintenance phase and includes healthful
whole grains and brown rice, but still limiting refined
sugars and flour greatly. This phase is meant to be realistic
enough for life long maintenance. If a person finds that
they have ‘fallen off the wagon’ and gained
a few pounds, they have the option of reverting to phase
one to get back on track. They can follow up with phase
two before going back to phase three maintenance.
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