Monday, December 31, 2007

Atkins follows the SouthBeach Diet's Lead

The traditional "high fat, low carb" Atkin's diet is now following the South Beach Diet advice of discriminating against bad fats such as saturated animal fats. The Atkins diet has long been a concern from many intuitionalists and health experts due to the high proportion of bad saturated fats that traditionally lead to heart disease.

Pumpkin CheeseCake - South Beach Diet Recipes

1-15 oz. Can Pumpkin
1 Lg. Can Fat Free Carnation Evaporated Milk
1 Cup Splenda
Dash of Salt
2-3 tsp. Pumpkin Pie Spice
2 Lg. Eggs
1-8oz. Pkg. Fat Free Cream Cheese

Mix all ingredients together and beat 3 minutes or until very creamy.
Pour into 6 Custard cups. Put cups into a baking pan with hot water. Bake at 425 for 15 min. and the lower temp. to 325 for 35 minutes. Chill before serving.

Sunday, December 30, 2007

Foil Baked Fish - South Beach Diet Recipes For Phase 3

4 fillets fish

1 cup fresh green beans

1 cup fresh yellow squash

1 teaspoon dill

1 tablespoon olive oil

1 lime

Brush each filet of fish with olive oil and season to taste with sea salt and freshly ground pepper. Sprinkle with a pinch of dill. Place on a sheet of aluminum foil and add one fourth cup of green beans and squash. Sprinkle with a bit of lime juice. Repeat this process for each fillet, and fold each into a tight packet. Place on a baking sheet in a 350 degree oven and cook for at least 15 minutes, or until fish flakes when separated with a fork.

South Beach Diet Phase 3

Phase 3 is the maintenance phase of the diet. By the time you get to phase three, your target weight, this lifestyle of eating will seem enjoyable and natural. This is the part of the diet where it is most important to feel comfortable cooking various recipes, because if you are following the South Beach Diet, this is the way of eating that you have committed to for the long term. Feel free to experiment with your favorite recipes during this phase of the diet, looking for ways to cut out as many carbohydrates as possible. This is also the least restrictive of the three phases, but it still focuses on good carbs and good fats. Good carbs are high in fiber and low in the glycemic index. Your body takes its time to digest these carbs and they are not turned rapidly into sugars. Good fats include olive oil and are polyunsaturated or monounsaturated. The bad fats that you are avoiding are saturated and trans fats.

Saturday, December 29, 2007

South Beach Diet Phase 2 Foods

Foods Allowed

  • Starchy Carbs (sparingly) - bagels (whole wheat), bran muffins, cereals (high-fiber, oatmeal), pasta (whole wheat), rice (wild or brown), bread (multi-grain, bran, whole wheat).
  • Seafood
  • Lean beef (i.e. good cuts)
  • Lean poultry (skinless chicken or turkey breast)
  • Lean pork
  • Fruit - apples, medium-sized banana (added Jun '04), blueberries, grapefruit, grapes, mangoes, oranges, peaches
  • Vegetables - barley, black-eyed peas, pinto beans, sweet potatoes, yams, onions, carrots.
  • Dairy - yogurt, milk (fat-free, 1%, 2-3 cups max.) Note that yogurt can be articially sweetened non-fat - but limit to 4 oz per day.
  • Sweets - chocolate (semi-sweet).
  • Soy products (<>

Foods to AVOID

  • Starchy Carbs - all refined carbs - white breads, white pastas, white rice, rice cakes, cookies.
  • Fruit - canned fruit, fruit juice, pineapple, raisins, watermelon.
  • Vegetables - beets, corn, white potatoes
  • Dairy - full cream

South Beach Diet Phase One Foods

Foods Allowed (controlled portions)

  • Seafood
  • Lean beef (i.e. good cuts)
  • Lean poultry (skinless chicken or turkey breast)
  • Lean pork
  • Vegetables - broccoli, cauliflower, celery, asparagus, spinach, tomatoes, lettuce, mushrooms, zucchini, eggplant, onions, fennel.
  • Legumes - beans
  • Eggs
  • Cheeses - fat-free, cottage cheese
  • Dairy - (fat-free or 1% milk, fat-free plain yogurt). Dairy limited to 2 servings per day.
  • Nuts
  • Oils -canola or olive oil
  • Sweets / Sugars - no more that 75 calories per day

Foods to AVOID

  • All High Carbs - bread, cereal, rice, pasta, potatos, all baked goods.
  • Alcohol
  • All Dairy - milk, yogurt and ice cream
  • Fruit - all fruits and fruit juices
  • Cheese - full fat
  • Vegetables - barley, carrots, white or sweet potatos, corn, yams, beets.

Phase 2 - South Beach Diet

During the phase 2, dieters are allowed to reinstate some of those banned carbohydrates into their daily menu. Dieters are also encouraged to start eating carbohydrates that have a low glycemic index, including fruit, and whole grain cereals and pastas. During this period dieters have complete control over which carbohydrates they choose to include, the key is moderation. Most dieters continue to lose 1-2 pounds per week during Phase 2. Phase 2 should be continue until you reach your target weight.

Phase 1 - South Beach Diet

Phase one of South Beach Diet lasts two weeks. During this phase dieters attempt to eliminate insulin resistance by avoiding high carbohydrate food such as dairy, sugar, candy, bread, potatoes, fruit, cereals, and grains. 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 after completing the first phase. Food that can be eaten during this phase include meat, fish, vegetables, eggs, cheese, and nuts. During this phase dieters are advise to take three meals a day, plus snacks, and are encourage to eat until their hunger is satisfied. No alcohol is allowed (though red wine will be introduced later in small amounts). At the end of the phase dieter loses weight, changes body chemistry, and ends cravings for sugars and starches.

South Beach Diet Tips

Here are some tips to keep in mind if you follow the South Beach diet plan:

  • Visit your health care provider before beginning the South Beach diet (or any diet) to get the go ahead.
  • Be sure to take nutritional supplements during Phase 1 and 2 of the diet.
  • Stay well hydrated throughout the diet, by drinking at least 8 glasses of water each day.
  • Find South Beach diet recipes that can help you to vary your meals.
  • Visit your health care provider for regular checkups to make sure that your nutrition and weight are at healthy levels.

How South Beach Diet Begin?

Dr Agatston, an American cardiologist originally created the South Beach diet for his heart patients. While his actual aim was to improve his patient heart health, he also discovered that the diet significant help to reduce their weight. After consulting a nutritionist in Miami, he created what is now called The South Beach Diet for his patients.

How The Diet Works?

The South Beach Diet follows the same principles of other diets based on the Glycaemic Index. Plus it recommends swapping saturates for unsaturates. When we've eaten, the carbohydrates in food get broken down into sugars, which are then absorbed into the blood causing a rise in blood sugar. In response, the hormone insulin is released from the pancreas to remove the sugar from the blood.

Dr Agatston claims that the diet he created is not low-carb or low-fat diet - instead it focuses on eating the 'right' carbs and the 'right' fats. In fact, the South Beach Diet is based on the Glycaemic Index. In practice, the diet severely restricts carbohydrates in the first two weeks, before gradually re-introducing those with a low glycaemic index. Plus it recommends swapping saturates for unsaturates.