The Glycemic Index

The GI is a measure of the relative amount of blood sugar created in response to consuming carbohydrates. Different carbs metabolize at different rates and slowing the absorption of sugars is one way to shift insulin levels, which play a role in storing excess calories as fat, according to South Beach Diet inventor Dr. Agatston, a Florida cardiologist.

The basic equation – more calories used than consumed leads to weight loss – still holds. But this approach to dieting and weight loss attempts to shift how those calories are used.

Phase 1

In Phase 1 of the South Beach diet, which lasts exactly two weeks, the focus is on shifting from high fat carbs to low fat carbs, such as from fatty cuts of beef to boiled ham. It also attempts to reduce starches such as bread and potatoes, moving instead to foods such as pinto beans and black eyed peas. Sugary soft drinks are eliminated completely. No beer or wine is allowed during this period.

The idea is to adjust the body’s cravings away from high sugar-content, high-fat content foods. This, according to the theory, helps flip the body’s ’switch’ that causes us to store fat. When the switch is on we may crave certain foods, but after ‘retraining’ those cravings disappear gradually.

Portions remain at normal sizes however, and there’s no concentration on counting calories. That makes it simple to develop lists of allowed and forbidden foods to eat during these two weeks.

Phase 2

In Phase 2 some of the rules are relaxed a little. Certain formerly forbidden foods may be consumed. Pasta and bread, in moderate quantities, are back on the ‘Allowed’ list. Dieters can choose from a wide range of foods, such as rice, cereal, fruit and more. The allowed foods to emphasize should be those with a low-GI index. Red wine is re-introduced, again in moderation.

This period lasts as long as needed to achieve the individual dieter’s weight loss goal. For some that may be only a few weeks. For others, it may require several months or more.

Phase 3

Once the weight loss goal is achieved, it’s important to be able to keep those pounds off. Many dieters become frustrated because they see hard-to-lose pounds come sliding back on over time. Phase 3 represents a lifelong commitment to a change in eating habits that will help retain that hard-won goal.

The emphasis is on ‘good’ carbs versus ‘bad’ carbs, as well as choosing ‘good’ over ‘bad’ fats. Good, here, means low GI, bad is high-GI. High fat meats are still discouraged, except as an occasional indulgence. Refined sugars are a no-no. Fiber, to slow digestion of carbs, is considered good, as is eating foods with ample Omega-3 fatty acids, such as fish.

Summary

The South Beach Diet can be put in the category of ‘low carb’ but the emphasis is more on the type of carbohydrates than the amount contained. As with any major diet change considered, consulting your physician before starting is always wise.

Related posts:

1. How to Manage Cravings While on a Weight Loss Diet

Even a healthy diet doesn’t eliminate all cravings. The desire for a chocolate bar, a high-calorie cappuccino and other high-sugar, high-fat items doesn’t disappear overnight. But cravings can be managed, and with more than just ’sheer willpower’, important as that is.

Some people diet by simply foregoing meals, such as breakfast or lunch. But that ‘all or nothing’ approach guarantees cravings. The overall calorie intake needs to be lowered for a successful diet. But achieving it by skipping meals also leads to several other potential problems, including wild blood sugar swings and nutritional deficits. Those signal the body to crave what it lacks, which makes dieting that much harder.

Help yourself resist those cravings that do occur by keeping only healthy diet items around. A chocolate bar that is at the store a few miles away is a lot easier to resist than the one in the pantry. A jar of peanut butter kept in the cupboard is not the ideal way to test your willpower.

Instead, keep a supply of fruits, carrots and other items on hand at all times. Trail bars and other snack-style foods are fine, provided they don’t have high quantities of sugar or saturated fat. Some are designed with just that for hikers who need a quick energy burst on the mountain. Make sure your snacks are low calorie, low sugar and low fat. Yes, I know it’s hard to get all three, but it’s possible.

Don’t skimp on water. Take care not to under-hydrate, since that can be injurious to health, especially on very hot days. Dehydration may produce signals that are similar to hunger. Keeping your body well watered leads to minimal cravings for food, especially sweets. Beware bloating, but a slightly full feeling from water reduces food cravings.

Be sure to eat a balanced meal before you shop for groceries. It will be difficult enough to resist that attractive package of goodies as you pass by it walking down the aisle. Give yourself every assistance by not being hungry when you see it. If necessary, take along an apple or some dried fruit to help you resist eating temptations.

Sometimes quitting ‘cold turkey’ on all ‘goodies’ is the best way to go. But, for many, total forbearance leads to increased cravings. You’re almost daring yourself to give in. Keep those cravings under control by indulging yourself with small portions of those things you love. An ounce of dark chocolate isn’t going to ruin your diet. In fact, it can be a part of a healthy one, since it contains antioxidants that are actually beneficial.

But do whatever is necessary to keep the quantity under control. Moderation does no harm and often produces the best result. Giving yourself excuses like ‘just one more’ over and over again undermines your efforts toward your goal.

Last, but far from least, keep your eyes on the prize. Remind yourself daily why you are making the effort to diet. You may want to lose weight, achieve fitness, create a better image, feel better about yourself, gain overall good health or all of the above. Imagine yourself achieving them. Realize that giving in puts you farther away from your goal and your cravings will tend to decrease.

Related posts:

1. Weight Loss – Should You Diet?