Flexible, Easy- to- Follow Plan . This will reset your body to burn fat for energy, delivering fast weight loss without being hungry! Phase 2: Steady Weight Loss. After Phase 1, you’ll enjoy an expanded menu and start adding in more foods—low- refined good carbs like fruits, whole grains and more vegetables. Each week you’ll enjoy five days of breakfasts, lunches, and dinners from the South Beach Diet, plus you’ll have two practice days to put the principles you’ve learned into practice and have added flexibility to eat with your family or dine out, using our easy recipes and guides. Plus, order today and you’ll receive 4 weeks for the price of 3! That’s 1. 5 free meals, which is like 5 days of food, or an extra week of the program, absolutely FREE! Learn more about the South Beach Diet. What to Eat the First 2 Weeks on the South Beach Diet. The South Beach Diet, a low- carb, high- protein diet plan, claims that participants can lose 8 to 1. Although it can successfully kick- start a new diet, says U. S. News and World Report, its restrictive nature can make it difficult to figure out what to eat. Cleanse your cupboard of carbohydrates. Photo Credit bhofack. Stock/Getty Images. One Week Diet MenuIf you want to lose 1. South Beach Diet recommends starting with phase one, the strictest phase of the eating plan. According to its creators, phase one should stabilize blood sugar, eliminate cravings and jump- start weight loss. To prepare, clean your cupboards of most carbohydrates, such as pasta, rice, crackers, cereals and other grains, and toss fruits, which aren't allowed until phase two. Consume lean protein like chicken breasts. Photo Credit Ingram Publishing/Ingram Publishing/Getty Images. 3 Week Diet Plan MenuAlthough protein isn't limited in phase one of the South Beach Diet, stick to lean options that contains less than 5 grams of fat per 2- to 3- ounce serving. Top choices include skinless turkey, chicken or duck breast; pork tenderloin; fish and shellfish; soy- based meat alternatives; and lean beef such as flank steak, tenderloin and lean ground beef. Eggs, nuts and seeds also help with a protein boost, as do legumes such as beans. Olive oil contains healthy fat. Photo Credit Liv Friis- Larsen/i. Stock/Getty Images. The amount of fat during phase one of the South Beach Diet is slightly higher than the government- recommended amount of 2. South Beach Diet Review. Phase One: Follow this phase of the plan for 14 days. 2 eggs scrambled with fresh herbs and mushrooms and 2 rashers grilled lean. Adding those things back into your diet again in two weeks. But for right now, they're off-limits. You may start on the South Beach Diet hoping just. I have successfully completed the Phase 1 on South Beach Diet without any. South Beach Diet - Phase 1 Menu plan. Safe Effective Weight Loss Plan. Sign Up & Get A Special Offer With Free Meals! Join the millions who have lost weight on the South Beach Diet plan! However, you shouldn't go crazy during phase one - - stick to healthy fats such as olives and olive oil, extra- virgin olive oil and avocado. Salad dressings that have 3 grams of sugar or less are allowed, as are 2 tablespoons of vegetable oil spread. The proper serving size for an avocado is one- third of a whole fruit, while 1. You may consume healthy legumes such as chick peas. Photo Credit olgaman/i. Stock/Getty Images. Although South Beach is a low- carbohydrate plan, it does allow for some carbs, particularly those rich in fiber. All sorts of legumes, including black beans, kidney beans, Lima beans, chickpeas and lentils, are approved. Fill up on acceptable vegetables, too, such as spinach, tomatoes, zucchini, eggplant, broccoli and artichokes. Low- fat dairy such as yogurt is approved. Photo Credit Tetiana Vitsenko/i. Stock/Getty Images. Dairy products provide a mixture of fat, carbohydrates and protein, but not all dairy is approved to eat on South Beach. Stick to low- fat options, including cheese, milk, yogurt, buttermilk and soymilk. You can also enjoy 2 tablespoons of light or fat- free cream cheese. Aim to get at least 1,0. Sugar- free jello can be eaten as a treat. Photo Credit sprng. Stock/Getty Images. A diet without any treats can leave you feeling deprived. If your sweet tooth sings to you, look for sugar- free versions of ice pops, gelatin, jams and jellies or syrup. You can also have unsweetened cocoa powder made from 1. However, limit these options to 7. South Beach Diet Diary - Phase 1. Weighing in after one week on the South Beach Diet, I was down 4. I can tell a distinct difference in my stomach, breasts, and face becoming leaner after only one week. Now I entered the second week, still in Phase 1. Things I Didn't Do in Week 2 of the South Beach Diet. I did not eat any of the forbidden foods. I did not count calories or portions. I did not stick with their daily menu plans, I instead used their food lists and rules of thumb. Things I Did in Week 2 of the South Beach Diet. I ate the recommended minimum amounts of vegetables and lean protein at each meal and as snacks. I made several of the recipes and each was delicious, all were real keepers and husband- pleasers. The book is worth it just for the recipes. I filled up at each meal. I maintained my high coffee intake, although that is not recommended. Cravings: I did not have any real trouble with cravings for carbohydrates, probably because I wasn't hungry. The only real craving was for a warm chocolate chip cookie at the potluck. I held off for awhile but then had a small portion at the end of a satisfying meal, when I figured the carbs would mix with the protein, fat, and fiber and not affect my blood sugar. Energy: I have had significantly fewer episodes of drowsiness after the first four days on this diet. I have had plenty of energy for walking, although since I have kept my mileage low due to iliotibial band syndrome, I have not fully tested that. Convenience: The only real negative of this diet is that it is hard to do if you don't have access to refrigeration for take- along snacks. The only approved item I can see that doesn't require refrigeration is nuts, and those are supposed to be limited in intake. I take cheese sticks which hold up OK, but not for a long walk in the sun. Cooking vs. Eating Out: As said, this is a great cookbook and I plan to use more of the recipes. But if you hate to cook, you have to instead navigate how to eat appropriately at restaurants, fast food joints, and with prepared items from the supermarket. It works great if you grill many of your meals as I do. Breakfast: I have heard many people complain about this diet because they usually do not eat breakfast and that is difficult for them to change. I have always eaten breakfast, and I find that making a quick omelet or plate of scrambled eggs with veggies to be as quick as making toast. And the veggie mini- quiches are fantastic as breakfast or snacks. Constipation: The book notes that some people will have constipation on Phase 1, and recommends they take some Metamucil or other fiber. I noticed a definite slowdown from my usual regularity. Day 8. Vegetable mini- quiches for breakfast and snack as I went to circuit training class and treatment massage. Mediterranean salad for lunch. I didn't plan my snacks very well and was pretty hungry by the time I got home to make up another salad immediately. We grilled very thick pork chops and veggies for dinner. In the morning, I had dropped again, now down a full five pounds. Day 9. Weight: The scale dropped a bit today, now down a full 5 pounds. Breakfast: Vegetable mini- quiches for breakfast and morning snack. Lunch: I went to Subway and had a grilled chicken salad with the red wine vinaigrette. It was a nice, fast, tasty meal. Atkins Shake Snack: For the afternoon snack, I tried one of the Atkins Advantage chocolate royale shakes. The South Beach Diet recommends not using Atkins convenience foods, but I wanted to give it a try since they are more portable. The shake had 1. 70 calories and . It tasted OK. Walking: I then set off on a hot (over 9. F) evening walk. I was wearing my Camelbak hydration system and I found myself drinking a lot more than usual. On a low- carb diet you need to keep drinking, as the byproducts of protein digestion are toxic and you don't want to get dehydrated and let them build up. I had lots of energy - it felt like the shake had given me a jolt of caffeine, although I doubt it was caffeinated. I walked quite fast the first two miles. Dinner: The goal of the walk was a local sausage festival. I bought a sausage in a dish of sauerkraut, keeping with the diet plan. As I left the festival I met up with my friends Elaine and Naomi, who had turned me on to the South Beach Diet. They had eaten the same sausage and kraut. We chatted about the diet and life as we returned to the start. Post- walk: I often feel a big drop in energy after finishing a walk, but had no such problem this evening. At home, I had a serving of cottage cheese as some hunger returned. I made my husband a spinach salad with shrimp and caesar dressing. Day 1. 0Scale surprise: I was down over a pound from the previous morning, down to a loss of 6. I know I ate far fewer calories yesterday, and was happy that the Atkins shake didn't disturb my weight loss. Breakfast Two of the veggie mini- quiches. Walking There were twelve of us who headed off to the Dahlia Walk on a sparkling sunny day (likely the last one for awhile). The conversation was wonderful, the friends were fantastic. Some of headed off ahead at a fast pace and got lost. We wandered through the farmers market and bought produce. I extended the walk and finished 1. I am feeling better about the upcoming marathon. After over three hours of walking, I had a handful of peanuts as my snack. I had not felt any hunger during the walking, which is a bit unusual. Lunch: I had the last mini- quiche and two cheese sticks as I raced to get to my hair appointment. After the appointment I went shopping for ingredients for the evening's small barbecue at a friend's house. Upon returning home, I finished off the remaining half cup of cottage cheese in the carton. I bought some edamame and had some of those. Dinner Party: I was in charge of the appetizers for our little party of six. I also brought a relish tray of celery, red pepper, and edamame with a low fat spicy hummus dip (bought prepared at the Wild Oats Market) and pita chips. Everyone had difficulty with the edamame as I kept telling them to shuck them but they didn't listen and tried to eat them whole. Everyone was enjoying margaritas or muscato, but I stuck with water. Dinner was grilled tenderloin, caesar salad, sauteed mushrooms and sauteed green beans, grilled italian bread, and potato souflee. I had all but the bread and potatoes. Off- diet, I had a glass of red wine once dinner was served, and dessert was cheesecake and I indulged in that. The book reserves these for Phase 2 or 3, but I had walked 1. However, weighing in the next morning, my drop of the previous day was gone. Was it spurious to begin with, or an effect of the carbs and alcohol? Weighing in on Day 1. I had bumped back up to nearly the level of Day 9, leading me to believe the big drop was spurious. Ah, well, could have been abetted by the cheesecake. Breakfast: Whipped up a little omelet and drank a glass of V8 juice. Walking and snacks I met up with my walking friends and we drove 3. On the way back, I passed around the remaining edamame and these friends had no trouble obeying the instruction to shuck them before eating. Neither had eaten edamame before and both enjoyed it. We stopped at a farmers market on the way back and I stocked up on some produce. Lunch and Biking: I had a salad with some grilled chicken for lunch, and for a later snack I had some hummus on celery. In the afternoon, I finally got to take my new Trek 3. Navigator bike out for a spin. Dinner: Grilled pork chops with grilled vegetables. Day 1. 2Weighing in: down a half pound, still not down to that false low registered on Day 9. Breakfast: A quick scrambled egg plus a cup of gazpacho. Snack and lunch: Gazpacho and grilled chicken, with string cheese as a snack. Afternoon snack of hummus on celery. Dinner: Shrimp salad. I bought frozen cooked shrimp and let them defrost/marinate all day in a bowl with some Paul Newman's Caesar Dressing. I prepared greens with some tomato and onion and a little reduced fat shredded cheese. Then topped with the cold shrimp and more caesar dressing to taste. Dessert: Mocha Ricotta. DO NOT DO THIS DIET WHILE MARATHON TRAINING! I got email today from one of my walking team who was extremely impressed by the change in me in only 1. I told her, . If you go on a low carb diet your endurance and energy will be sapped because it depletes your muscle glycogen. Even worse, during a distance walk you will be bathing your muscles in ammonia as your body tries to use protein as a fuel source. Agaston says that you should eat carbs when you exercise. After an hour workout, he says to have some white bread or whatever to replenish your muscle energy. For anyone training for a marathon, half- marathon, or speed event - do not go on this diet. Stick with a diet that uses traditional amounts of carbohydrates. I chose this time to go on the diet specifically because I had two weeks where I had to walk slower and at far shorter distance than I was used to walking. In coming weeks I will be walking half- marathon distances but at a fairly slow pace. I will be in Phase 2 of the South Beach diet and able to add back in fruit and whole grains as carbohydrate sources. During those longer workouts, I will be eating carbohydrates the evening before, morning of, and taking in Gatorade or other carbo- electrolyte sports drink throughout my walks. To do otherwise is just plain wrong. I also plan to walk the Portland Marathon in a month, barring further flare up of my iliotibial band syndrome. I will have carbs for two days before and during, and then for at least a day afterward. If I see any problems with carbs, I will go back onto Phase 1 after the marathon for a week or so before again starting Phase 2. For me, safety for my body comes before weight loss. Weighing in, I am back down to where I was on Day 9, so progress is steady. Breakfast: I modified my favorite Indian breakfast - Anda Bhurji - to make it fit onto the South Beach Diet by eliminating the potatoes and using the egg substitute. The South Beach Diet Supercharged Meal Plans. Breakfast. 6 oz tomato juice. Poached egg and salmon Florentine (1 poached egg with smoked salmon served on 1/2 cup spinach cooked in olive oil)Midmorning Snack. Roast Beef and Horseradish Roll- Up Combine 1 teaspoon prepared horseradish and 1 teaspoon low- fat mayonnaise; spread mixture on a large red- or green- leaf lettuce leaf. Top with 2 slices roast beef and a few sprigs of watercress. Roll up lettuce and secure with a toothpick. Lunch. Cobb Salad. Top chopped romaine with diced smoked deli chicken, 1/3 diced small avocado, 2 slices crumbled cooked turkey bacon, and chopped tomatoes and red onion. Toss with 2 tablespoons low- sugar prepared dressing of your choice. Midafternoon Snack. Adapted from The South Beach Diet Supercharged by Arthur Agatston, MD with Joseph Signorile, Ph. D. Copyright (c) 2. Arthur Agatston, MD. Available where books are sold. Buy The South Beach Diet Supercharged. Get another meal plan and The South Beach Diet eating principles. Join The South Beach Diet online program for additional recipes and meal plans, interactive tools, and more!
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
November 2017
Categories |