The South Beach Diet is considered to be one of all the healthier of the weight loss diets available today. Consisting of lean meat, vegetables, fruits, and whole grains
The South Beach Diet is considered to be one of all the healthier of the weight loss diets available today. Consisting of lean meat, vegetables, fruits, and whole grains. The purpose of the South Beach Diet was originally a means for heart patients to improve their LDL cholesterol. It has caught on in a big way for overweight and obese people who are desperate to find a healthy way to lose weight.
For a bit of background about the diet, it is divided into three phases.
Phase one – It’s a bit of a shock to the system! This phase should last two weeks and the dieter will restrict their food intake in a way that will seem quite drastic to someone who is used to eating over 4000 calories a day! South Beach dieters will be eliminating all sugar, processed carbohydrates, fruits, and higher-glycemic vegetables as well. This phase usually results in significant weight loss but this is just the beginning…
Phase two – This stage will last for as long as you need in order to lose weight. After the initial two weeks, most South Beach Dieters can add fruits and most veggies back into their diet along with most whole grains. Dieters are expected to begin exercising (in accordance with doctor’s orders of course!) and weight loss should slow up but continue at a much steadier rate if the diet is followed properly.
Phase three – After you have lost all the weight you wanted to lose, dieters can eat what they want – within reason! Graduates from the South Beach Diet are expected to continue with the basic principles of the diet which are:
- low in fat so no trans-fats and choose foods low in saturated fat
- high in fibre
- high in omega 3 fatty acid
- avoid processed foods which are more likely to be simple carbohydrates that leave you hungry sooner after eating.
The South Beach Diet isn’t a low in carbohydrate diet like Atkins although it is often mistaken as a low-carb diet. On the South Beach Diet, dieters are not expected to limit or even weigh their carbohydrate intake, but simply consider their source e.g, are they complex or simple carbohydrates? Brown rice is a complex carbohydrate as your body has to work harder to break it down. In fact, the vegetarian version of the diet is quite high in carbohydrates.
One blogger who has been following the diet and has seen a considerable change in his health as well as his appearance is Steve – but you might know him better as South Beach Steve.
Steve has lost a huge amount of weight. He now weighs in at 187.5lbs but last year Steve weighed 259lbs. Back in August 2007, he weighed in at a whopping 283lbs! This means that Steve is healthier than ever and well on his way to losing five stone from his starting weight of 259lbs! Well done Steve!
To help those who are considering following the South Beach Diet, I asked Steve a few questions about his diet so make yourself comfortable and settle down for what I hope will be an enlightening blog post.
Steve used to be very big...
Look at Steve now! He's slim with defined muscles thanks to the South Beach Diet and hard work
Questions to South Beach Steve:
1. People are really feeling the pinch at the moment, is the SB diet
cheaper to follow than your old unhealthy diet?
One thing I have always heard about the South Beach Diet is that it is
expensive to follow. I don’t really think that we have seen our grocery
bill rise that much, so it doesn’t appear to be the case with us. A few
things are at play here. First, if we are eating healthier foods, it
usually takes less to fill us up. On the other hand, if you eat a meal
heavy in processed white-flour or sugars, your blood sugar spikes, then
drops, which leaves you feeling hungry sooner, thus you eat more. In
short, it looks like it should be more expensive, but I have personally
not found that to be the case.
2. Having done my research, it seems as though the SB diet requires a
lot of effort with fresh food prep. Does it take ages to prepare your
food and do you need to go shopping every day?
To do the diet right, it does take a lot of food preparation. Even the
meals marketed toward the diet do not really fit the guidelines Dr.
Agatston has previously defined. This is a real challenge when it comes
to food preparation. I tend to fix larger portions of food, then eat
from the leftovers for several days. I also freeze certain things like
vegetable beef soup or chili.
We also don’t have to shop every day, although we do go at least twice a
week. It is hard to keep fresh food that is edible longer than a few
days. Fortunately, one of our favorite grocery stores is on my way home
from work.
3. I gather you’re quite busy with your job and family life, how does
your diet fit in with your lifestyle?
I really thought this was going to be one of the greater challenges. I
eat a lot of “work” lunches and dinners, which are not geared toward my
diet. I also travel a lot, which isn’t conducive to this type of diet.
For me, I didn’t allow that to be an excuse. Basically, if you know you
have to find workable options, you look harder. There have been times
that I just haven’t eaten the work meals, and there have been times when
traveling that I have bought my food at a grocery store instead of a
restaurant.
I am fortunate in that my wife generally cooks dinner, and it is ready
before I arrive home (the rest of the family eats dinner much earlier
than when I arrive home). This helps keep the evening preparation to a
minimum, which I am thankful for.
4. Be honest, do you prefer the SB diet to your old diet?
I don’t know that I can say I prefer it when speaking of taste, but I am
equally happy with it. Sure, there are foods I miss, but not many. The
food I now eat is tasty and filling, which is all I can ask for. The
largest challenge is snack foods, which are very limited.
5. I find that fatty and unhealthy foods turn my stomach now, how long
did it take for you to stop wanting the old food you used to eat?
I would say that it was probably six months or so. I don’t recall the
moment where I realized my taste buds had changed, but I do remember
noticing it. It was like a light went off in my head, realizing I had
finally reached a new level of success.
6. Can you describe what you used to eat in a day?
A typical day might have consisted of one or two bowls of some
sugar-laden cereal for breakfast. Sometimes I would go out for lunch,
when I did it was a double cheeseburger, a large fries, and a large
drink. While that wasn’t everyday, it was typical. I often had an
afternoon snack, usually a bag of chips, a bag of popcorn, or a Snickers
candy bar. Dinner was often a large helping of lasagna with bread, or
some kind of meat, lots of mashed potatoes, gravy, and corn. The real
kicker was I wasn’t done at this point. I would often have another bowl
of cereal or ice cream before bed.
7. And what do you eat now?
Breakfast is often an apple with 2-4 tablespoons of natural nut butter.
Lunch is typically a large salad or a chicken breast accompanied by
steamed broccoli. Dinner is usually a lean meat and a couple of cooked
vegetables. That being said, salads are always a welcome food. I still
snack on occasion, sometimes a late evening apple or a late evening bowl
of a whole grain cereal. I try to keep this to a minimum though.
8. Can anybody do the South Beach diet?
I think most anyone can do the South Beach Diet. The two exceptions that could still
do it, although it would be tough, are total vegetarians or vegans. The
premise of the diet is eating foods that have less of an effect on your
blood sugar – proteins and fats are better at this than carbohydrates.
The fiber in vegetables and fruits helps with this, but not as well as
the protein and fats.
9. What benefits have you noticed other than weight loss?
I have been told that I look healthier, although I am not sure if that
is a result of my skin or what. I have more energy, which is nice. Of
course, the greatest benefit is my health, which has improved tremendously.
10. Is it easy to stick to the diet when you go out for dinner with family?
With family it is easy. My family is very accommodating, so we usually
go somewhere that is agreeable with my diet. This usually means
somewhere with good salads. Believe me, I count myself lucky here.
11. How important is portion control with the South Beach diet? Can you gorge yourself silly on all the good foods until you’re full?
Can you gorge yourself silly? Yes, you just won’t lose any weight.
Seriously, most of the time I feel satisfied on the amounts I eat.
Does that mean I eat all I can eat? No, but I do eat until I am full.
I am rarely hungry, and when I am it is intentional. I think part of
the benefit of a low-hypoglycemic index diet, like the South Beach Diet,
is that we recognize being full easier.
12. If you could only give one piece of advice to people thinking about
going on the South Beach diet, what would that be?
Learn the diet. This is one of the most misunderstood diets out there.
It is not a traditional “low carb” diet. I prefer to call it a healthy
carb/healthy meat diet.
If I were to offer a second piece of the diet, I would add that you
should not feel that you have to follow the meal plans in the books.
These are just examples, that is it.
13. Do your kids eat the same diet as you now? What do they think of
their new slimline daddy?
No, my kids do not eat the same exact diet. They do eat many of the
foods I eat, but they still have some foods I do not eat.
One of the best memories I have so far in this journey to healthiness is
my youngest son being so excited that he can actually put his arms all
the way around me when he hugs me.
14. That’s absolutely fantastic! How long did it take for you to see results?
I saw weight results immediately, but the funny thing was that no one
seemed to notice until I had lost 30 pounds. At that point it was as if
everyone’s eyes were opened. That was about six months into it.
15. Is this something that you can approach ‘half-hearted’ or do you
have to be really determined and dedicated from the outset for it to
even stand a chance of working?
I firmly believe this is a diet that one must be committed to. The
eating program that you follow is not well-suited to “cheating”.
16. At what point did you realise you needed to diet? Did you try any
other diets or did you strike it lucky with finding the South Beach diet first?
I have known that I needed to diet most of my life. I made the decision
last July though. I was laying in bed and it hit me that I was a
walking time-bomb. I knew that I would never live to see my children’s
children if I didn’t change something immediately. That was the night
before I began changing my health for the better.
I had tried other diets. At one point in my adult life I lost several
pounds on a low fat diet. It was relatively easy for me, but I became
bored with it quick. I also lost a great deal of weight on the Atkins
Diet. I still have a fondness for that diet. I felt good when I was on
that diet, and I lost an incredible amount of weight very fast. I
always looked at it as a diet though, not a lifestyle change. That is
the difference. When it came time to change for good, I knew I wasn’t
ready to do the Atkins Diet again. I wasn’t that committed yet. But I
knew I could do the South Beach Diet. Furthermore, I felt the South
Beach Diet was a lifestyle diet for me. I wasn’t sure the Atkins Diet
could ever be that.
And the most recent picture of Steve – in his brand new suit that has sent lots of well-deserved compliments his way…
Slimline Steve
Researchers took into account weight, general health, mood, ethnicity and whether or not participants were smokers when assessing the results of the study.
Anyway, Jonny likes to watch 
