~ Began diet February 15, 2004 ~

The South Beach Diet is a flexible three-phase system developed by a Florida cardiologist, Dr. Arthur Agatston, for reducing blood pressure and cholesterol levels. It has the added side benefit of weight reduction which is why it has become such a nationwide phenomena..

Phase 1: The Strict Phase
For the first two weeks, you'll eat normal-size helpings of meat, fish, vegetables, eggs, cheese, and nuts. Three meals a day plus snacks are required, so you'll never feel hungry. In this phase you'll not only start losing weight, but also end your cravings for sugars, starches, and bad carbs. Remember, this "detox phase"is only for two weeks... Here's what you can't eat: bread, rice, potatoes, pasta, fruit, candy, cake, cookies, ice cream, sugar, beer or alcohol of any kind. That's the bad news but here's the good: you will lose between 8 to 13 lbs.

Phase 2: The Weight-Loss Phase
You'll gradually reintroduce "good" carbs into your diet (like fruit, whole-grain bread, whole-wheat pasta, and sweet potatoes). Using the Glycemic Index (the amount a food increases your blood sugar level- chart included in book) as your guide, you'll learn to avoid the carbs that increase your blood sugar and make you gain weight. You'll stay in this phase until you slim down to your target weight.

Phase 3: The Maintenance Phase
By the time you reach the final phase of the diet, you'll have learned which carbs you can eat without gaining weight. You'll continue to eat normal-size helpings of foods you enjoy, while maintaining the health benefits you earned by following Phase 1 and Phase 2.

~ March 23, 2004 ~

~ April 9, 2004~

~ June, 2004 ~
GOAL MET!

Rules of Thumb

* When choosing "meat" no legs are better than two and two legs are better than four. So fish is better than chicken or turkey and chicken or turkey are better than beef or pork...

* In every fruit or vegetable, the younger when picked, the lower the carb count.

* The courser and heavier bread is, the better it is for you.

* Across the board principles: whole and intact is better than chopped or sliced, which is better than diced, which is better than mashed or pureed- all of which are better than juiced. Why? the fiber delays your stomach's effort to get at the sugars and starches in carbohydrates.

* Fats and proteins also slow digestion of carbs so if you must eat bread, have it with a little olive oil or low-fat cheese.

* Tip for lowering glycemic index of any meal: 15 minutes prior, have a spoonful of Metamucil (sugar free) in a glass. The fiber helps slow down digestion.

* Alcohol: red wine is better than white, white wine is better than spirits (like rum, whiskey, gin, vodka) all of which are better than beer. Why? Beer has maltose which is even worse than table sugar.

* Surprises: Here are some fruits that are usually considered healthy but have high glycemic indexes: watermelon, bananas, dates and most tropical fruits- pineapple, mango, etc.. Eat in moderation. Vegetables with high GI: worst is baked potatoes but any white potato is bad, followed by parsnips, rutabaga, and pumpkin. Yams and sweet potatoes are better.

I will be adding more information to this page to help you understand the difference between good carbs and bad carbs, good fats and bad fats... Until then, here is a great site that explains the South Beach Diet very well.