Since it's the start of a new year (and new decade), many people are exploring different options to kick off January with a new nutrition plan, and hopefully some shedding of pounds! Odds are you may have heard of the popular South Beach Diet and since we, at Doctor's Weight Loss are practically neighbors with South Beach and Miami, we'd like to give you the low-down on this interesting diet plan.
The South Beach Diet was created in 2003 by a doctor and cardiologist named Arthur Agatston. Essentially it's referred to as a modified low-carb diet which is higher in healthy fats and proteins than the standard American diet, however, it's not so strict that you have to count your carbs. It's a fairly sensible balance of low-glycemic carbohydrates (they don't raise your blood sugar too much), lean proteins, and good fats, so you can get a balanced diet of protein, fiber, and micronutrients which is conducive for weight loss and overall health.
I will say that as a nutritionist, one of the reasons for the effectiveness of the South Beach Diet is the fact that it eliminates many high-glycemic carbohydrates such as bread, pasta, cereals, and crackers. Instead, carbohydrates from fruits, vegetables, and some whole grains are emphasized. Not to mention, it focuses on the healthier fats such as monounsaturated fats that come from items like extra-virgin olive oil, and of course, quality proteins like fish, chicken, and some cuts of meat are in the plan. This type of "diet"--it is more of a way of life--is conducive to weight loss and lowered blood sugar levels, so it can possibly lower the risk of heart disease and type II diabetes.
As I mentioned previously, the South Beach Diet is lower in carbs than the standard American diet, however, it is not classified as a true low-carb plan. A typical eating plan as advised by our regulatory agency guidelines, 45 to 65 percent of daily calories should come from carbohydrates (that's a lot in my opinion!), and that amounts to around 225 to 325 grams of carbs every day. The first phase of the South Beach Diet (there are three phases with increasing amounts of carbs), you still get to consume around 140 grams of carbs per day which isn't too high and still not extremely low to cause discomfort. This first phase lasts for two weeks and it prohibits items such as bread, rice, and pasta, and basically focuses on lean proteins, seafood, fibrous veggies, dairy, and healthy fats like avocado and raw nuts. As you progress to the next two phases, you are allowed to add some more carb-type foods but you will never get back to that large allowance of 225-325 grams per day, as advised for the standard American Diet.
Coincidentally, at Doctor's Weight Loss, we offer a similar low-carb, high-protein plan that is comparable to the South Beach Diet--the best part is, it's for people who are too busy to cook and shop as four servings of food per day will come from our ready-to-go shakes, bars, entrees, soups, and more. In the first phase, you will consume four of our ready-made foods and you'll prepare your own sensible dinner. In the second phase, you consume three of our ready-made foods and prepare you own sensible lunch and dinner. Finally, in the third phase, you'll consume two of our ready-made products and prepare your own breakfast, lunch, and dinner. The best part is, you get all the nutrition help you need with the meals that you are responsible for preparing on your own! To learn more about this program (it's called the Ideal Protein Alternative), click here and get started as soon as today--the average weight loss in the first month is a whopping 15-20 pounds!
