![]() However, you can't bring them back all at once. During phase two, you can start bringing back more of the good carbs. Phase two has a much smaller list of restricted foods, though bad carbs will never come back to the OK list. Phase two does produce weight loss, but it's over an extended period of time. Sometimes people start at phase two if they don't have too much weight to lose but they want to be more healthful. According to the plan, you should stay at the second phase until you are happy with your weight and comfortable with your diet. Unlike the first phase, this phase has no strict time limit. Phase two of the South Beach Diet plan is meant to be a steady, long-term phase. Beef, poultry, seafood, pork and veal are all foods you can eat when you are in the induction phase. Meat is definitely a major player, but only the lean cuts are advised. Phase one foods are meant to fill you up, so you'll find a lot of protein-rich items on the allowed food list. By stabilizing your blood sugar level, you'll curb your desire to eat those bad carbs. You want to regulate your sugar levels so that you're avoiding spikes (like what might happen after you have a double scoop of your favorite Ben & Jerry's flavor). Essentially the idea behind low-carb diets is that "bad carbohydrates" have a huge impact on your blood sugar levels, while "good carbs" have a minimal impact. The nutrient- and fiber-rich foods found in phase one are meant to level out your blood sugar, rather than cause it to spike like refined sugar and starches do. Since the first phase is meant to curb your cravings for refined sugar and other bad carbs, the diet in this 14-day phase is quite limited. Ready to learn about the first phase of the South Beach Diet? Head to the next page to find out what foods are permitted in this phase. Joseph Signorile, a professor of exercise physiology at the University of Miami. ![]() ![]() However, a three-phase interval workout and body-toning program has been added to the plan in "The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life." In this book, Dr. Interestingly, there was no corresponding exercise routine to go along with the original South Beach Diet plan. And once you move into phase three, you should be on the track to lifelong healthful eating habits. You decide how long you are in phase two, however long it takes you to hit your target weight. The second phase is when you can slowly start to incorporate more of the good carbs back into your diet. The appealing part of this phase is that you could lose eight to 12 pounds. This is when you must give up a host of bad carbohydrates - such as baked goods and sweets - for 14 days. The first phase, often referred to as the induction phase, is very strict and is meant to push you to the point of eliminating bad-carb cravings. The South Beach Diet works to accomplish its goal of making you a healthier eater in three separate phases. Unlike the Atkins plan, which shuns carbs altogether, the South Beach Diet does allow you to eat some carbohydrates, but only those that are considered good carbs, such as vegetables, whole grains and fruit. The main point of the South Beach Diet is to make you healthier by eliminating any cravings you have for foods listed as "bad carbs," which include refined sugar products like cake, candy and soda. ![]()
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