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Jan 22

What is the South Beach Diet – how does it work and is it keto friendly? – The Media Hq

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The South Beach Diet has two decades of history that lead dieters towards their weight loss goals. This program was developed at a time when the wellness industry was obsessed with a low-carb diet. It aims to enable weight loss with a slightly less restrictive use of carbohydrates.

founder Dr. Arthur Agatston lives and practices medicine in Miami, which inspired the name of this modified low-carb diet. In the mid-1990s, before publishing his first book on nutrition, he helped patients lose weight in his cardiology practice with a number of specific nutritional guidelines. In an effort to evolve with changing ideas about healthy eating, Agatston has recently published a new book that details the details of what he calls a keto-friendly South Beach diet.

The South Beach Diet is known as a modified low-carb diet because there is no diet to count carbohydrates. Instead, this is a program that promotes fewer carbohydrates and if you eat carbohydrates, they should be good carbohydrates. According to the plan, foods with a high glycemic index should be avoided, while carbohydrates with a lower glycemic index are allowed in moderate portions.

In addition, dietitians are instructed to focus on eating healthier fats. This differentiates the South Beach diet from other low-carb diets that allow more saturated fats. Instead, dieters can eat lots of good fats like olive oil, fatty fish, and avocados while avoiding the saturated fatty acids found in dairy and animal products.

The main goal of this diet is weight loss and this is a diet that offers quick results. During the first phase of the diet, which lasts two weeks, the average weight loss is 8 to 13 pounds. Another known benefit of this diet is that it is a heart-healthy diet. It was created by a cardiologist who wanted to give his patients the success of losing weight on other low-carb diets without encouraging them to eat saturated fats that would be detrimental to their hearts long-term health.

Related: Rob Lowe on the tricks he uses to stay low-carb and why ice cream is his kryptonite

Because this diet promotes eating habits that have long been associated with a reduced risk of heart disease and stroke, adherence to the South Beach program is not unsafe. While other low carbohydrate diets might allow or promote foods high in saturated fats, this diet does not. This would allow everyone, including people at risk of heart disease, to eat long-term diets this way and rely on the health of their hearts to be protected by the foods they eat

A known side effect of the South Beach Diet is ketosis. A low-carbohydrate diet can put the body in a ketosis that accelerates weight loss, but can also be associated with a few uncomfortable symptoms commonly known as keto flu: irritability, nausea, fatigue, and body aches. This side effect can be avoided if you are careful.

The South Beach Diet can be customized for different people and preferences. Recently, the diet makers have published a new book that explains how the South Beach diet can be customized to be keto-friendly. This would mean fewer carbohydrates to promote ketosis while eating more healthy fats. With ketosis, your body has made the switch to burning fat for energy. This is why people who follow the keto diet often lose weight quickly.

The goal of the keto-friendly South Beach Diet is to reduce your daily net carb intake to less than 50 grams of net carbs a day, said Courtney McCormick, RD, South Beach Diet nutritionist.

Although there are some rules on what you can and cannot eat on the South Beach Diet, there is still a wide variety of foods that are recommended for those who follow this diet. For starters, non-starchy vegetables are a food that you can eat as much as you want on the South Beach Diet. This includes greens, certain low-glycemic pumpkins such as zucchini, broccoli, Brussels sprouts, and cauliflower, to name a few.

Since the South Beach diet is a phased diet, there are some foods that are not allowed in phase 1, but can be consumed in small quantities later. Fruit is one of these foods and is not allowed at all for the first two weeks. In phases 2 and 3, you can eat small amounts of starchy fruits and larger parts of fruits with a lower glycemic index, such as berries. You can also import starchy vegetables.

Lean protein is an important part of the South Beach diet. So you should make sure that your fridge and freezer are filled with fish, chicken breast, ground chicken, and ground turkey. Even with this diet, small amounts of legumes are allowed.

Depending on which phase of the South Beach diet you are in, you have to avoid different foods. Avoid high-glycemic fruits and vegetables during each phase of the diet:

Refined grains such as white rice, bread and white pasta should also be avoided.

During the first two weeks of the diet, the list of foods to avoid is a little longer. This is because all fruits are avoided in this phase.

Youll want to make sure that your meals have a good balance of lean protein, healthy fats, and non-starchy vegetables, says McCormick. For lunch, a large salad with grilled fish or chicken with an olive oil vinaigrette, and for dinner, a beef pan dish with lots of vegetables fried in coconut oil over cauliflower rice is a delicious, keto-friendly option.

Fatty fish is an important part of this diet because it aims at a heart-healthy diet. If you want to start with South Beach, you should have several recipes on hand so you can look forward to a variety of flavors while eating the same fish week after week. Start with a great, simple, oven-steamed salmon. When youre ready to branch, this baked salmon with rocket salsa verde is unbeatable.

Related: Life is never the same after trying these 25 creative cauliflower rice recipes

Snacks are usually required two to three times a day on the South Beach Diet. Some of the best snacks are nuts, fresh vegetables and dip, and fruit. Avoid the fruit in phase 1, but add it in small portions once youve exceeded the first two weeks. Homemade guacamole is a great snack that will keep you fed until you eat. You can exchange tortilla chips for sliced peppers to keep to the plan. If guacamole is not your thing or you are looking for a replacement for your favorite dip, this Creamy Herb Dip is the perfect accompaniment for your favorite vegetables.

During each phase of the South Beach diet, you will be asked to eat dessert as one of your snacks. This can help with sneaky sugar cravings that threaten to throw you off the track with night skating. One of the most popular desserts on the South Beach Diet is a lemon ricotta cream. Once youve reached phase 2, you can satisfy your craving for chocolate with these flour-free black bean brownies.

For breakfast, scrambled eggs like this smoked sausage breakfast scrambled eggs are a great way to make sure you eat plenty of vegetables to start your day. Once you have entered phase 2 of the diet, thin portions of wholemeal bread are allowed, so a great breakfast sandwich recipe can come in handy and this zucchini tomato frittata sandwich is filled with vegetables. The only adjustment that needs to be made to the recipe where the Italian bread is exchanged for something South Beach-friendly.

Find out more about Whole30, another popular low-carb diet.

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What is the South Beach Diet - how does it work and is it keto friendly? - The Media Hq

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