The Diet Phases
After that, Phase Two begins and lasts until the dieter has completed weight loss. Phase Three is only for maintenance of weight and carb consumption. It is only after the first phase that carbs are steadily added. Read below for more in-depth view on each of the South Beach Diet phases: Phase One As already mentioned, this phase is the the bulk restrictive. You are to consume only foods that are low in saturated fats and almost no sources of carbohydrates. Not even fruits or grains or the bulk dairy products. Basically, your diet is restricted to the following foods for the first two weeks: Lean protein sources – e.g., eggs and egg whites, seafood, poultry with skin removed, lean cuts of beef and pork, soy foods Fat free and low fat dairy products, but limit yogurt/milk to two cups per day Beans (one serving) Low starch vegetables Small amount of nuts (count them) “good fats” (i.e., not saturated) low carb condiments and beverages The purpose of the severe carb and saturated fat restrictions is to promote faster weight loss and do away with carb cravings. The goal is to alteration the body so that it can tolerate carbs better. Phase Two The second phase of the South Beach Diet is more lenient compared to Phase One. This time, you're allowed to slowly and carefully contribute carbohydrates into your diet. On top of that, you're also permitted to figure out how much and what types of carbohydrates you could eat and still feel wonderful and lose weight. Rapid weight loss is no longer the goal. In fact, the recommended weight loss should not be more than 1-2 pounds per week. In Phase Two of your South Beach Diet, Dr. Agatston recommends that you first contribute one everyday serving of a carbohydrate rich food that was previously forbidden. For instance, you could add a low glycemic fruit such as berries or grapefruit to your diet. It is necessary that you monitor your body’s response to the carbs and any cravings you might still have. If all goes well, contribute another serving the following week. This time, you might want to contribute a serving of whole grain. Do this for the entire period of Phase Two, monitoring your body’s response the entire time. If at some point, you obtain a negative reaction, then discontinue with that type of carb and try a dissimilar food with a lower GI. As for how long Phase Two is, continue with it until you obtain your desired weight. Keep in mind the following goals: Expand food selections and learn to make wise ones Continue weight loss at a slower rate Continue to eat the types and amounts of carbs that limit cravings and weight gain When choosing the types of foods, you're given much leeway. Although there are menus and recipes in the South Beach Diet book by Dr. Agatston, these remain dependent upon the individual. At some point, you may have to experiment with your food choices. That is why it's very necessary that you monitor your body’s responses to the foods that you’ve taken. Phase Three The final stage of the South Beach Diet, Phase Three lasts forever. Or at least, in an perfect setting, it does. You penetrate Phase Three once you have lost all the weight you wanted. Here, the variety of foods permitted is more liberalized. However, this is no license that you should completely destroy all that you have worked so difficult up to this point by going on a carbohydrate spree. The goal is maintenance of the diet established in the first two stages, so there is very little alteration from Phase Two. Dr. Agatston wrote in his second South Beach Diet book that there is no food list for Phase Three. The the bulk important things to bear in mind are those that you have already learned from Phase One and Two. However, in the third installation of the South Beach Diet book series, Good Fats Good Carbs Guide, Dr. Agatston added a few lists of food with codes that serve as your guide on how often these are “allowed” in each phase. Consequently, the foods that are permitted in Phase Two may be ingested more often when you're already in Phase Three of the diet. |
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