South beach diet: a healthy low-carb diet

There are many ways that can be taken to lose weight, one of which is to go on a diet to limit the consumption of certain foods. Now, you don't need to be confused about your diet because there are many types of diets with different methods that you can choose from. One of the most popular types of diet is the south beach diet. Like what is the diet that must be followed on this diet?

What is the South Beach Diet?

Source: South Beach Diet

Been busy talking lately, actually the south beach diet has been around since the mid 90's. This diet was coined by a cardiologist named Arthur Agatston, MD. Initially, this diet was created as a program to lower cholesterol and insulin levels for patients suffering from heart disease.

This diet began to be followed by many people when he released his first book, entitled "The South Beach Diet: The Delicious, Doctor Designed, Foolproof Plan for Fast and Healthy Weight Loss" in 2003.

Similar to the Atkins diet, the pattern emphasized on the south beach diet is to limit carbohydrate intake through more protein and fat intake. It's just that, this diet encourages the perpetrators to consume healthier unsaturated fats.

The purpose of this diet is not only limited to losing weight, but also to improve the balance of the food intake you consume on a daily basis. Later, dieters are expected to be able to maintain a healthy diet regardless of the ideal body weight they want to achieve.

What's the pattern on the South Beach diet?

The south beach diet has three steps that you must follow carefully in order to get the desired results. The first two stages are intended to reduce body weight, while the last stage is to maintain weight. Here's the explanation.

Stage 1

Source: The Washington Post

The initial stage is the strictest stage of the overall South Beach diet. This stage is designed to eliminate cravings for foods that are high in sugar and carbohydrates.

You are only allowed to eat lean protein foods such as skinless chicken, lean beef, and fish meat. Also, you can eat high-fiber vegetables such as green leafy vegetables and foods that contain unsaturated fats such as nuts and olive oil.

On the other hand, foods and drinks that you should avoid at this stage are dairy products including cheese and ice cream, fruit, some vegetables such as carrots and corn, and processed starchy foods.

The first stage will last for two weeks. The average weight loss is estimated to be 3-6 kilograms.

Stage 2

This stage starts on the 15th day and will last until you reach your desired weight.

Almost similar to the first stage, the difference is that you can start adding prohibited foods in the previous stage, such as eating whole wheat bread and pasta, brown rice, fruits, and more vegetables.

However, there are still some foods that should be limited in consumption such as processed flour products including plain white bread, potatoes, carrots, and bananas.

If you are successful at this stage with discipline, it is estimated that you can lose about 0.5-1 kg of your body weight each week.

Stage 3

The last stage is the end of the South Beach diet which is designed to maintain the existing diet. This means that you have to keep eating according to the pattern that was done in the previous stage. It's just that, you can eat all types of food in limited portions.

Things to know before going on a south beach diet

When you decide to lose weight, immediately you must prepare the intention to live a healthier life overall. Not only depending on your diet, you still have to do other efforts such as exercise and be more active.

The south beach diet that you live on will produce more optimal results when accompanied by exercise. The reason is, regular exercise will help increase metabolism which of course can greatly affect the digestive system of food in the body.

Also, don't be discouraged when you can't lose weight fast. There are times when you may lose less than a pound per week.

Even though it looks slow, it is precisely this gradual weight loss that will help you maintain permanent weight loss.

Keep in mind that everyone's body is different, some can lose weight faster, but some take longer to reach their goals. Therefore, focus your goals to live a healthier life and live it according to the rules.

Don't forget to also consult your doctor or nutritionist to find out which diet is right for you.

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