|
|
|
|
South Beach Diet
   
The South Beach diet:
The South Beach diet is a diet plan started by Miami, Florida-area cardiologist Arthur Agatston which emphasizes the consumption of "good carbs" and "good fats". Dr. Agatston developed this diet for his cardiac patients based upon his study of scientific dieting research.
Dr. Agatston believes that excess consumption of so-called "bad carbohydrates", such as the rapidly-absorbed carbohydrates found in foods with a high glycemic index, creates an insulin resistance syndrome—an impairment of the hormone insulin's ability to properly process fat or sugar. In addition, he believes along with many physicians that excess consumption of "bad fats", such as saturated fat and trans fat, contributes to an increase in cardiovascular disease. To prevent these two conditions, Agatston's diet minimizes consumption of bad fats and bad carbs and encourages increased consumption of good fats and good carbs.
The diet has three phases. In all phases of the diet, Dr. Agatston recommends minimizing consumption of bad fats.
Phase I
The diet begins with Phase I, which lasts two weeks. Dieters attempt to eliminate insulin resistance by avoiding high or moderately high-glycemic carbohydrates, such as dairy, sugar, candy, bread, potatoes, fruit, cereals, and grains. During this phase, Dr. Agatston claims the body will lose its insulin resistance, and begin to use excess body fat, causing many dieters to lose between 8 and 13 pounds. For the first two weeks, dieters eat normal-size helpings of meat, fish, vegetables, eggs, cheese, and nuts. This phase includes three meals a day, plus snacks, encouraging the dieter to eat until their hunger is satisfied. No alcohol is allowed (though red wine will be introduced later in small amounts). The dieter loses weight, changes body chemistry, and ends cravings for sugars and starches.
Phase I: Authorized foods
* Beef: Lean cuts, such as sirloin (including ground), tenderloin, top round
* Poultry (skinless): Cornish hen, turkey bacon (two slices per day), turkey and chicken breast
* Seafood: All types of fish and shellfish (Shrimp,clams,oysters)
* Pork: Broiled ham, Canadian Bacon, Tenderloin
* Veal: Chop, cutlet, leg; top round
* Lunchmeat: Fat-free or low-fat only
* Cheese (fat-free or low fat): American, cheddar, cottage cheese (1–2% or fat-free), cream cheese substitute (dairy free), feta, mozzarella, Parmesan, provolone, ricotta, string
Nuts: Almonds (15), peanut butter (1 tsp), peanuts (20 small), pecan halves (15), pistachios (30)
Dairy: Milk (lowfat or nonfat), Yogurt (lowfat or nonfat PLAIN), unsweetened or sucralose sweetened soy milk.
* Eggs: The use of eggs is not restricted unless otherwise noted by your physician. Use egg whites and egg substitute as desired
* Tofu: Use soft, low-fat or lite varieties
* Vegetables: Artichokes, asparagus, beans (black, butter, chickpeas, green, Italian, kidney, lentils, lima, pigeon, soy, split peas, wax), broccoli, cabbage, cauliflower, celery, collard greens, cucumbers, eggplant, lettuce (all varieties), mushrooms (all varieties), snow peas, spinach, sprouts (alfalfa), turnips, water chestnuts, zucchini
* Fats: Canola oil, olive oil
* Spices and seasonings: All spices that contain no added sugar, broth, extracts (almond, vanilla, or others), horseradish sauce, I can't Believe It's Not Butter! spray, pepper (black, cayenne, red, white)
* Sweet treats (limit to 75 calories per day): Candies (hard, sugar-free), chocolate powder (no-sugar-added), cocoa powder (baking type), sugar-free fudgsicles, sugar-free gelatin, sugar-free gum, sugar-free popsicles, sugar substitute.
Phase I: No-No foods
* Beef: Brisket, Liver, other fatty cuts
* Poultry: Chicken wings and legs, duck, goose, poultry products (processed)
* Pork: honey-baked ham
* Veal: breast
* Cheese: Brie, edam, non-reduced fat
* Vegetables: beets, carrots, corn, potatoes (white),Potatoes, sweet
* Yams
* Fruit: Avoid all fruits and fruit juices in Phase 1 including: Apples, apricots, berries, cantaloupe, grapefruit, peaches, pears
* Starches and Carbs: avoid all starchy foods in Phase 1 including: bread (all types), cereal, matzo, oatmeal, rice (all types), pasta (all types), pastry and baked goods (all types)
* Dairy: Avoid all dairy in Phase 1, including: yogurt (cup-style and frozen), ice cream, milk (low-fat, fat-free, whole), milk (soy)
* Alcohol of any kind, including beer and wine
Phase II
After two weeks, Phase II begins. Whole grain foods, fruits and dairy products are gradually returned to the diet, although in smaller amounts than were likely eaten before beginning the diet, and with a continued emphasis on foods with a low glycemic index. Sweet potatoes are also permissible. Red wine is also allowed in the beginning of the diet.
Phase III
After the desired weight is obtained, the diet calls to move into Phase III, a maintenance phase. In Phase III the diet expands to include three servings of whole grains and three servings of fruit a day.
The diet distinguishes between good and bad carbohydrates, and good and bad fats.
* "Good carbs" are high in fiber or high in good fats, and have a low glycemic index, that is, they are digested and absorbed slowly. Other preferred carbohydrates are those with more nutritional value than the alternatives. For instance, brown rice is allowed in moderation, but white rice is discouraged. When eating any carbohydrates, Dr. Agatston recommends also eating fiber or fat to slow digestion of the carbohydrates.
* "Good fats" are polyunsaturated and monounsaturated fats, especially those with omega-3 fatty acids. Saturated and trans fats are bad fats.
The diet emphasizes (1) a permanent change in one's way of eating, (2) a variety of foods, and (3) ease and flexibility. Eating whole grains and large amounts of vegetables is encouraged, along with adequate amounts of mono- and polyunsaturated fats, including omega-3 fatty acids, such as are contained in fish. It discourages the eating of overly refined processed foods (particularly refined flours and sugars), high-fat meats, and saturated fats in general.
The diet does not require counting calories or limiting servings—Agatston suggests dieters eat until they are satisfied. Dieters are told to eat 6 meals a day: breakfast, lunch, and dinner, with small snacks between each meal.
|
No Recovery in SightNew York Times“What does it mean,” he asked, “when kids are under stress because there is no money in the household, or people have to move more, or are combining ...and more » |
|
No. 152: Anders LeeNewsdayWith the last of seven picks in the 2009 NHL draft, the Islanders selected Anders Lee, a center from Edina (Mn.) high school. The 19-year-old Lee has good ...and more » |
Google News
Common Misspellings include addtion adecuate alcahol, alchohol, alchol, alcohal, alochol alowed alsot, aslo alternitives allthough altho, althought, altough adn, anbd attemp, attemt bedore, befoer, befor beggin beggining, beggining, begining, beginnig beggins beleive, beleive, belive beleives, belives betwen, bewteen inbetween, vetween balck brocolli, brocolli brow bu chemestry claimes condidtions contined developped desease, desease distingishes doens buring, durig, durring, duting eahc emphsis encouraing especialy, expecially, expecially firt, firts foudn genera ahev, ahve, haev, hvae, hvea hten includ includng, incuding, inlcuding inclreased instatance inot inctroduced, intrduced, introdued, intruduced, itnroduced it's larg leanr maintainance, maintainence, maintance, maintenence moreso, mroe, omre nto, onot nother, otehr particuarly, particularily, particulary permanant, permenant permissable prefered proccess, proces propperly recomends reasearch resistence resticted returnd scientfic, scientifc sieze slowy sose sourth studdy sylte, stlye, sytle tahn, thna taht, tath, thast, thgat, thta, thyat hten, tghe, ther, thge, tjhe ther, theri, thier, thier theese htey, tehy, tyhe htis, thsi, tihs ethose, thsoe threee twpo untill uopn, apon uise vaieties, varities variey, varity, vreity, vriety vegitables warter waight, wait, wate, weigt, weiht, weit wehn, whn hwihc, whcih, whic, whihc, whlch, wich hwole, wohle iwll, wille, wiull omego, omeg,
Healthy Food Facts Healthy Organic Food Obesity and Weightloss Vitamins & Supplements Diabetes Diabeates Diabetic Natural Remedies Textbook AMP supplements Benefits of Coconut Oil Benifits Vitamin B and it's effect on the Body Coconut Oil And Pregnancy Benifits Of Chromium Benefits Of Protien The Atkins Diet Whey Protein: the ultimate nourishment Quinoa Insulin Risk of Partially Hydrogenated Oils Monoglycerides and diglycerides Fortified Foods Heart Healthy Menu Food Selection Factors NUTRIENT DENSITY Nutritious Diet South Beach Diet Essential amino acids The Four Basic Nutrients Water Intake Metabolism douwe egberts colombian decaf Anabolic steroids
|
|
|
|
