South Beach Way of Eating

The South Beach diet (SBD) or way of eating, I first began in February of 2004, and with a lot of self-discipline to say no to foods like french bread and german chocolate cake, I lost 20 pounds. The SBD is a misnomer because, actually, it is simply eating well, eating to live, a natural God-given way of eating. Dr Agatston just had to name the information. Nothing wrong in that. :) He provides us guideposts that we really need in this high-sugar, processed-food tapestry of a world in which we live.

Back to my story...I'm 5'3" with skinny bones... so 20 extra lbs made me fat and unhealthy. I went from about 120 lbs to 100lbs in three weeks with 13 of those pounds lost in the first 2 weeks. You might be thinking this can't be healthy! But, actually, when you simply eat nutritious foods and remove culprit ingredients from your diet, you will naturally drop the pounds AND eventually feel AMAZING which is the most important part. Yes, that's right, amazing! And FULL of renewal and energy like you have never experienced before.

I had been lethargic and despite exercise couldn't drop the extra weight. I wasn't even a fast-food cheeseburger and fries eater or anything extreme that seemed obviously unhealthy. I thought I was eating "balanced" and healthy meals. Then Julie, a lady I worked for, told me about the South Beach. I had noticed that for about 2 weeks she was glowing and seemed so vital, full of energy and happy. Her skin looked amazing and there was a skip in her step. I wondered what she was doing! The energy and happiness she exuded, well, I wanted it. :) I thought for sure it had to do with some health change not just good personal relationship news or something like that in her life. Over rationing out dark chocolate morsels, cashews and almonds into individual plastic snack bags one day, she enthusiastically yet humbly like a true disciple told me the dos and don'ts of the "South Beach way of eating" and the reasoning behind it all. The basic long-term rules:

• keep the blood-sugar level steady and stable and within healthy margins by choosing the right foods and balance of choices for one meal
• snack between meals to keep blood sugar steady
• don't eat foods with added sugars (check the ingredients label closely and avoid "corn syrup")
• don't eat processed foods (check the ingredients label and avoid "hydrogenated oils")
• eat 100% whole grains
• drink 2% or skim milk and eat 2% cheese and non-fat yogurt with no added sugars in the yogurt
• eat dairy with each meal as it slows digestion which helps keep any possible sugar spike moderated
• Use sugar substitute like splenda (which sugar substitute is currently debatable), but you'd be surprised how easy it is to retrain the taste buds to accept a lighter level of sweetness, but seems just as sweet...especially if you enjoy dark chocolate. ;)
• eat fresh fruits
• eat fresh veggies
• drink lots of water, of course
• There's no real limit on food portion sizes, just the wrong kinds of foods! However, once you get past phase 1 (of three phases. Keep reading to learn more...) your cravings will get under control as you reign in your carb/sugar level, you won't want to eat large portions. Just like that.

I was 26 years old and along with enjoying my hobbies, friends and family, jogging, biking and belly dancing class, I wanted to be nutritionally as healthy as possible because wellness to me is about achieving balance with the body and spirit. You are not really well if you do not have that harmony; the extra baggage on my hips and tummy seemed like just that - baggage, something I had not let go of which I should. And I did! Three weeks later I was in the 3rd and final phase of the SBD, the maintenance and adapted-to way-of-eating phase. My ideal weight was around 105, and because of the design of the diet and attention to balance, I knew which foods I could add in moderation to get a little meat back on my body (If I ate strictly I would stay at 100lbs due to my metabolism) and those foods weren't necessarily "bad" foods.

As I mentioned above, there are three phases of achieving the SBD way of eating designed to transition you smoothly into your new eating habits. The iVillage SBD forum along with my friend who introduced me to the way of eating were my guides, my saving graces, providing me with a plethora of information and support I would need in this element of my journey to wellness. Follow this link to read the basics about the diet: South Beach Diet 101. I've also pasted a general overview of the three phases from the 101 site below. Make sure to read about how to get started and choose the right foods as well as more info on the Glycemic Index.

Phase 1: The Strict Phase – For the first two weeks, eat normal-size helpings of meat, fish, poultry, vegetables, eggs, cheese, nuts, dairy, good fats, and more. The Phase 1 Foods To Enjoy list is extensive - this list is the foundation of your healthy food choices for life and doesn't change. Eat three meals a day, plus snacks, to keep your blood sugar levels consistent throughout the day. Eat until your hunger is satisfied. Desserts are allowed on this phase, including no-sugar-added Fudgsicles! Cravings for sugars and starches diminish and even disappear. Phase 1 is not meant to be used for more than two weeks.

Phase 2: The Weight-Loss Phase – Gradually reintroduce more “good” carbs into your diet from the Phase 2 Foods To Enjoy list, like fruits, whole-grain bread, high-fiber low-sugar cereal, whole-wheat pasta, brown rice and sweet potatoes. You're now eating a nutritious, well-balanced diet from both the Phase 1 and Phase 2 Foods To Enjoy lists. Learn to avoid the carbs that increase your blood sugar and make you gain weight. Typically, this phase allows for a weight loss of 1/2 - 2 pounds per week until you reach your ideal weight. Eating the right foods
regularly thoughout the day helps rev up metabolism and makes you a fuel-burning machine. You'll have energy to spare. Exercise is highly encouraged
and will increase metabolism, too. Eat treats while losing weight, such as SBD-friendly peanut butter cookies, sugar-free chocolate pudding and homemade muffins!

Phase 3: The Maintenance Phase – By the time the final phase of the diet is reached, blood chemistry is significantly improved (cholesterol and triglycerides) and there is a long-term benefit to the cardiovascular system. A condition called pre-diabetes, a fast-growing affliction among Americans, can be reversed. Continue to eat normal portions of healthy foods. Indulgences are allowed and aren’t considered “cheating”, because South Beach was designed to be a way of eating, for life. However, by this phase, an awareness of how foods affect the body has developed, and we know how to quickly get back on track after indulging. Many South Beachers experience a real change in their tastes for food over time, and no longer crave many of their old comfort foods the way they once did.

To be continued...