Author Topic: "SOUTHBEACH DIET"  (Read 465 times)

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Offline bernice

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"SOUTHBEACH DIET"
« on: September 18, 2008, 12:15:01 AM »
The South Beach diet is a diet plan started by Miami, Florida, area cardiologist Arthur Agatston, a graduate of New York University, which emphasizes the consumption of "good carbohydrates" and "good fats". Dr. Agatston developed this diet for his cardiac patients based upon his study of scientific dieting research. The diet first appeared in a book of the same name published by Rodale Press.

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 carbohydrates and encourages increased consumption of good fats and good carbohydrates.

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 1, 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: 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 (2 tbsp), peanuts (20 small), pecan halves (15), pistachios (30)
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, pickles (dill, or those sweetened with Splenda), eggplant, lettuce (all varieties), mushrooms (all varieties), spinach, sprouts (alfalfa), turnips, water chestnuts, zucchini, radishes
Fats: Canola oil, olive oil
Dairy: Two cups of nonfat milk or nonfat or lowfat plain yogurt are to be consumed daily
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.
Hot Sauce
Salsa - Limit to 2 TBS during phase 1
Soy Sauce - 1/2 TBS
Steak Sauce - 1/2 TBS
Worcestershire Sauce - 1 TBS
Whipped Topping (Light) - 2 TBS
 Phase I: Foods to avoid
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, corn, carrots, potatoes (white),potatoes (sweet), green peas
Fruit: Avoid all fruits and fruit juices in Phase 1 including: Apples, apricots, berries, cantaloupe, grapefruit, peaches, pears
Starches and Carbohydrates: 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)
Alcohol of any kind, including beer and wine
No regular ketchup or cocktail sauce
No pork rinds - too high in saturated fat
No jerky - too high in sugar content
Limit Caffeine-Containing Beverages to 1-2 servings per day

 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 now permissible, as is red wine, both in moderate amounts.


 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 carbohydrates" 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. This is different from The Zone diet in that The Zone recommends (1) a proper ratio of carbohydrates, proteins, and fats, (2) "good" carbohydrates, proteins, and fats over "bad" ones, and (3) eating portion sizes that are right for your body.[1]


 South Beach Living packaged foods
Main article: South Beach Living
In 2004, Kraft Foods licensed the South Beach Diet trademark for use on a low-carb line of packaged foods called South Beach Diet. These have been renamed South Beach Living. These products are designed to meet the requirements of the diet.


 Scientific studies
A 2004 study of the South Beach Diet by Agatston, et al., reviewed a 1998–1999 trial completed by 54 participants over the course of a year.[2] A 2005 study of the South Beach Diet conducted by Kraft Foods was completed by 69 subjects over the course of just under three months.[3] Both studies showed favorable results for the groups using the South Beach Diet.


 Bibliography
The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss by Arthur Agatston, New York: St. Martin's Press, 2003. ISBN 1-57954-646-3
The South Beach Diet Cookbook: More Than 200 Delicious Recipes That Fit the Nation's Top Diet by Arthur Agatston 2004 ISBN 1-57954-957-8
South Beach Diet Good Fats/Good Carbs Guide: The Complete and Easy Reference for All Your Favorite Foods by Arthur Agatston 2004 ISBN 1-57954-958-6
The South Beach Diet: Good Fats Good Carbs Guide by Arthur Agatston 2004 ISBN 0-9597087-0-7

 References
^ The Zone Diet vs The South Beach Diet Comparison
^ Y. Wady Aude, MD; Arthur S. Agatston, MD; Francisco Lopez-Jimenez, MD, MSc; Eric H. Lieberman, MD; Marie Almon, MS, RD; Melinda Hansen, ARNP; Gerardo Rojas, MD; Gervasio A. Lamas, MD; Charles H. Hennekens, MD, DrPH (2004). "The National Cholesterol Education Program Diet vs a Diet Lower in Carbohydrates and Higher in Protein and Monounsaturated Fat. A Randomized Trial". Arch Intern Med 164: 2141–2146. doi:10.1001/archinte.164.19.2141. PMID 15505128. 
^ Kevin C. Maki, Tia M. Rains, Valerie N. Kaden, Judy Quinn, Michael H. Davidson (2005). "A randomized, controlled clinical trial to evaluate the efficacy of a modified carbohydrate diet for reducing body weight and fat in overweight and obese men and women". Experimental Biology meeting in San Diego, CA.. 


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"SOUTHBEACH DIET"
« on: September 18, 2008, 12:15:01 AM »
Travel Sale Mountain View

Offline prettygirl

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Re: Re: "SOUTHBEACH DIET"
« Reply #1 on: April 04, 2014, 03:00:01 PM »
parang mahirap sundan eto religiously kung gusto mo magpapayat


Offline DarkPrince

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Re: "SOUTHBEACH DIET"
« Reply #2 on: April 29, 2014, 07:24:38 PM »
Parang mahirap. Sarap kumain e hahaha


Offline soulin

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Re: "SOUTHBEACH DIET"
« Reply #3 on: May 08, 2014, 10:00:09 PM »
Di ko kaya to.  Sobrang hirap mag pigil lalo na palaging masarap pagkain prepared sa bahay. hahaha


Offline ME2016

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Re: "SOUTHBEACH DIET"
« Reply #4 on: June 24, 2016, 06:24:45 PM »
Sa akin di nagwork... ito


 

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