The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life (20 page)

Do 3 sets of 8 reps
.

Caution:
Don’t do this exercise if you have low-back pain or disk or knee injuries
.

Do 3 sets of 4 triangles each way
.

Caution:
Don’t do this exercise if you have low-back pain or disk or knee injuries.

Do 3 sets of 4 outward and 4 inward circles
.

Caution:
Don’t do this exercise if you have low-back pain or disk injuries
.

You’ve now finished all three phases of the South Beach Supercharged Fitness Program, and you deserve a huge round of applause. By now, when you look in the mirror, you should be delighted with your reflection. To maintain your good results, you’ll want to incorporate exercise into your daily routine. Here are some tips on how you can go forward with what you’ve learned and adapt it to your own lifestyle.

Continuing with Interval Training

Now that you fully understand the principles of interval training, you can apply them to nearly any type of exercise or sport to enhance your results. You can take the Interval Walking program in this book and use it as a blueprint for an interval cycling or swimming program, for example, or adapt it for the treadmill, stationary bike, or elliptical trainer, as described in “Interval Training Indoors” on
“Interval Walking Basics”
Section. Better yet, mix up different types of exercise on different days to keep your routine fresh.

If you’ve discovered that you really love walking, simply continue with the Phase 3 program and repeat it in the 4-week cycles described on
“Phase 3 Weekly Exercise Plan”
Section. Because we know that most people are pressed for time, we intentionally designed the walking program to be 20 minutes long. But if you enjoy doing cardio for a longer period, you can adapt the program to fit your schedule. For example, if you like taking an hour-long walk on weekends, you can certainly do intervals, but don’t try to spend the entire hour working at high intensity. Never forget this key concept: The longer you exercise, the lower the overall intensity of your intervals. And be sure to always add in your recovery periods.

Continuing with the Total Body Workout

Now that you’ve completed all three phases of the Total Body Workout, youre going to notice how great you look. But these changes go even deeper. You’re now far more aware of how your body works, and your everyday movements are more graceful and purposeful. You stand taller and straighter, and you’re more flexible. Good posture is now second nature to you. Your shoulders don’t slump, your head doesn’t jut forward, and your belly doesn’t sag. You’re using your core muscles to hold you up and keep your body in proper alignment, and you look and feel better for it. You may be surprised that a nagging ache in your knee or pain in your lower back has vastly improved or even disappeared. And you are undoubtedly delighted that your abdominal muscles are flatter and stronger and your arms and legs are leaner and better defined.

Sticking with our core functional fitness program and adapting it to your lifestyle will help you maintain a toned body for the rest of your life. Here are some suggestions on how you can keep the Total Body Workout working for you.

Do two phases in succession.
You can create your own workout by combining the exercises from any
two
phases. Do all the exercises in Phase 1 and then go right into Phase 2 or 3, or do all the exercises in Phase 2 followed by Phase 3. Keep the workout fresh by doing different exercise combinations on alternate days. Don’t work so fast that you’re sloppy, but try to do both workouts in under 30 minutes.

Do three phases in succession.
For a fun, high-energy workout that’s also a real challenge, once a week set aside an hour to do all the exercises in all three phases.

Do Phase 1 anytime.
Phase 1 contains basic movements that make you feel great. All of the chair exercises can be done at your desk in the office or while sitting in your living room. Do them whenever you want to give your joints and muscles a treat. Keeping up with these exercises will help you stay flexible and injury free.

Stops and Starts

Of course there will be times when you must take a day or two off from the Interval Walking program and/or the Total Body Workout. Skipping a few sessions won’t make a big difference in your overall fitness level. Just pick up where you left off as soon as you are able. If, however, you miss several weeks of exercise, I recommend that you start again with Phase 1 for both the walking and the core exercises. This will gradually prepare your body for a more intense workout and keep you from injury.

Change It Up

Whatever activity or activities you choose, you do need to continue to do
something
. In fact, now that you’re in such good shape, it’s a great time to explore new types of exercise. Maybe you used to love riding your bike outdoors but haven’t been on it in years. On the next beautiful day, take your bike out of the garage and give it a try—just for the sheer joy of it. If you love the feeling, start doing bicycle intervals. Or maybe you’ve always wanted to participate in a walk for your favorite charity but thought that you couldn’t keep up with everyone else. Trust me, after you’ve completed the three phases of the Interval Walking program, the other participants will have trouble keeping up with
you
. Or maybe you’ve always wanted to try Pilates, go ballroom dancing, or take a Spinning class at the gym. Stop thinking about it—do it! Experiment with different forms of exercise and see what you really enjoy. Doctor’s orders!

Staying active will prevent the weight you’ve lost from creeping back and will keep you fit and healthy for your entire life.

And that’s what the South Beach Diet is all about.

PART III

If you’re new to the South Beach Diet, you’re undoubtedly eager to begin losing unwanted pounds and improving your health. On the following pages, you will find all the tools you need to get started. The secret to looking and feeling great is literally right at your fingertips.

If you’re already a follower of the South Beach Diet, you’re probably eager to see what’s new. I’m delighted to say that we’re providing expanded lists of Foods to Enjoy, as well as helpful new Meal Plans and fresh, delicious, easy-to-prepare recipes for Phases 1 and 2.

I’ve also been listening to you for 5 years—in my practice, in my daily encounters, and on SouthBeachDiet.com. Some questions about the diet seem to come up time and again. Therefore, I’ve provided a question and answer section for each phase.

So let’s get started.

By now you know that the South Beach Diet is divided into three phases. On
Phase 1 Foods to Enjoy”
Section, you’ll find the Phase 1 Foods to Enjoy list, followed by Phase 1 Foods to Avoid. The Phase 1 Foods to Enjoy include the lean proteins, good fats, good carbohydrates (vegetables and legumes), and low-fat dairy products that you’re allowed to eat during this 2-week phase. Bear in mind that even on this, the strictest phase of the diet, the Foods to Enjoy list is much longer than the Foods to Avoid list. Furthermore, it will be only 2 weeks before you start Phase 2 and can resume eating fruits and whole grains again. I guarantee that if you plan your meals and snacks around the Foods to Enjoy list for Phase 1, you will feel satisfied, and your cravings for sweets and starchy carbs will likely disappear.

On
“Foods to Reintroduce on Phase 2”
Section, you’ll find the list of Foods to Reintroduce on Phase 2. As you move from Phase 1 to Phase 2, you will gradually add these foods back into your diet (
“PHASE 2: Achieving Your Health and Weight Loss Goals”
Section explains how to do this while continuing to lose weight).

If you are starting the diet with Phase 2, you can eat all the foods allowed on Phase 1 (see
“Phase 1 Foods to Enjoy”
Section), as well as those allowed on Phase 2, but there are still a few foods to be careful about because they are high in refined starches or sugar. On
“Phase 2 Foods to Avoid or Eat Rarely”
Section, you will find the lists of Phase 2 Foods to Avoid or Eat Rarely. Eventually, you’ll learn how to make the best food choices most of the time—and the South Beach Diet will become a lifestyle—but while you’re still trying to lose weight on Phase 2, it’s best to steer clear of the Foods to Avoid. We’re not expecting perfection; a little cheat now and then is okay. Once you become familiar with the healthy eating principles of the South Beach Diet, it will be easy for you to put meals together at home or on the go. But at first, you’ll probably need to refer to the food lists from time to time. In fact, we’ve found that many people like to photocopy the lists and carry them around until knowing which foods to eat becomes second nature.

To make it even easier for you to incorporate these enjoyable foods into your daily diet, we have provided 2 weeks of Sample Meal Plans for Phases 1 and 2. These are meant to be guidelines, not absolutes. I’ve had people walk over to me in airports or shopping malls, clutching their copies of the original South Beach Diet book, and ask, “Since I don’t like hummus, can I eat a different snack on Day 13?” or “I don’t eat pork. Can I substitute smoked salmon for Canadian bacon and eat it with my eggs on Day 9?” The answer to both questions is yes. We understand that not everyone has the same tastes in food and some people have dietary restraints. The point is, we want you to eat foods you like. That’s why we’ve provided you with enough choices to give you plenty of options.

What about Portion Size?

The South Beach Diet doesn’t require you to weigh, measure, or count what you eat in ounces, calories, grams of fat or carbohydrate, or any other way. Weighing, measuring, and counting can be a nuisance, and it certainly isn’t in harmony with turning a diet into a lifestyle. It’s also difficult to sustain.

But while we don’t count calories, calories do count. It’s the quality of those calories that naturally leads to appropriate hunger satisfaction. Generally, if you are making the right food choices, the amount you’re eating takes care of itself. By enjoying meals consisting of lean protein and nutrient- and fiber-rich foods, you will naturally feel satisfied and have no desire to overeat.

Another way to avoid those once-automatic second helpings is to savor each bite and eat slowly, so that your brain has time to detect your normal rise in blood sugar. Don’t rush your meals. In fact, wait 20 minutes before you even consider going back for seconds. That way, you’ll know if you’re still truly hungry—or if you’re just eating more out of habit or because you didn’t give yourself time for satiety and blood sugar signals to reach your brain.

If you read the Foods to Enjoy lists carefully, you’ll see that while I don’t recommend weighing and measuring most foods, I do strongly suggest that you eat a minimum of 2 cups of vegetables with lunch and dinner and, ideally, ½ cup with breakfast, so that you get the maximum health benefits they provide, including plenty of heart-protective antioxidants and fiber. As you’ll also see, I do make suggestions about amounts of fats, dairy products, and certain condiments. Nuts in particular can be a problem because it’s so easy to eat more than a handful once you get started, so I do limit them to one serving daily (see
“Phase 1 Foods to Enjoy”
Section).

Preparing Your Kitchen

If you’re starting on Phase 1
, you should clear your kitchen of foods that you will not be eating and stock up on foods you can enjoy. If you have whole-grain products or wine, beer, or other alcohol, simply move them to the back of the pantry; you will be reunited with them in just 2 weeks, when you begin Phase 2. I do recommend that you throw out the junk carbs, however. The chips and doughnuts have to go—especially if you’re prone to cravings. The following list identifies many of the foods that you’ll need to eliminate
during Phase 1
.

Baked goods.
All baked goods—even healthy breads made from whole-wheat or other whole-grain flours—must disappear on Phase 1. This includes all breads, cakes, cookies, crackers, cupcakes, muffins (English and otherwise), pastries, and waffles, both homemade and packaged.

Cereals.
All cereals are off-limits for the first 2 weeks, even oatmeal and bran cereals. Low-sugar, high-fiber cereals reappear on Phase 2.

Flour.
All flour is eliminated on Phase 1, including flours made from soybeans and nuts. Cornmeal goes, too.

Packaged snacks.
Get rid of cereal bars, cheese puffs, popcorn, potato chips, pretzels, and the like.

Pasta.
All pasta—even whole-wheat—is banished during Phase 1. Replace it with spaghetti squash served with marinara sauce.

Rice.
All varieties, including brown, are off-limits for 2 weeks. Instead, serve your main dish on a bed of lentils or finely chopped cauliflower (which looks like rice) or on a big bed of kale or spinach.

Starchy vegetables.
No beets, carrots, corn, green peas, sweet or white potatoes, winter squash, or yams on Phase 1. Instead choose a wide variety of high-fiber, nutrient-dense vegetables from our expanded list of Foods to Enjoy. Remember to go through your freezer and get rid of any packaged foods that contain these vegetables as well.

Beverages.
Eliminate all fruit juices, sodas, and any other drinks containing sugar, fructose, or corn syrup. All alcoholic beverages—beer, cocktails, and wine—are off-limits during Phase 1. Instead, enjoy vegetable juice cocktail, tomato juice, nonsweetened flavored waters, and sugar-free powdered mixes for drinks. Of course, you can always have plain water, club soda, seltzer, and mineral water, as well as herbal teas and the occasional diet soda. You can have caffeinated beverages such as coffee, tea, or diet soda, but don’t go overboard. Interestingly, recent research has shown that caffeine may actually improve insulin resistance in people with diabetes.

Cheese and dairy.
Clear your refrigerator of all full-fat milk, cheese, yogurt, and cream cheese. Toss the ice cream and frozen yogurt as well. Instead, stock up on fat-free or 1% milk, fat-free or reduced-fat cheeses, and low-fat or nonfat plain yogurt.

Fruit.
No fresh fruits, dried fruits, jellies, or jams are permitted during Phase 1. They are reintroduced in 2 weeks, when you get to Phase 2.

Oils and fats.
Dispose of all solid vegetable shortening, lard, butter, and hydrogenated oils. Replace them with extra-virgin olive oil, canola oil, and cooking spray, and with margarines and spreads that do not contain trans fatty acids.

Meat and poultry.
Eliminate anything processed that includes sugars, such as honey-baked or maple-cured ham. Do away with fatty fowl such as duck and goose, paté, dark-meat chicken and turkey (legs and wings), processed fowl such as packaged chicken nuggets or patties, beef brisket, liver, rib steaks, or other fatty cuts. Instead, eat the white-meat poultry and lean cuts of meat recommended in the Foods to Enjoy list.

Soup mixes.
Remove all powdered soup mixes and canned cream soups. Instead, enjoy clear broth or bouillon soups, gazpacho, and lentil and bean soups. Check labels on all canned soups for hydrogenated oils and other hidden ingredients.

Sweeteners.
All sweeteners, except sugar substitutes, are off-limits on Phase 1. These include white sugar, brown sugar, honey, molasses, and corn syrup. Instead, use the sugar substitute of your choice.

Condiments.
Remove ketchup, cocktail sauce, and fat-free salad dressings that contain sugar. Instead, use prepared dressings that contain less than 3 grams of sugar—better yet, make your own healthy salad dressings (see
“Recipes for Phase 1 Meal Plans”
Section for recipes).

When You’re Dining Out

The typical American eats about four meals a week outside of the home. When you’re not preparing your own meals, your diet can quickly become derailed. This is true not only during Phases 1 and 2, when you’re trying to shed weight, but also during Phase 3, when you’re trying to maintain. A few weeks of poorly chosen restaurant meals can cause the resurgence of cravings and pack on pounds before you know it. Therefore, it’s essential to learn how to follow the principles of the South Beach Diet whether you are eating at home, at a restaurant, or on the go.

More than a decade ago, when I first began prescribing the South Beach Diet to my heart patients, eating out was a real challenge. Trans fats were hard to avoid. They were in nearly all fried and most processed foods. Few restaurants offered whole-grain bread or pasta, and most served up the white, highly refined stuff. If you found yourself in a fast-food restaurant, you had to choose between going hungry or filling up on servings of foods laden with bad fats and refined carbs.

The world has certainly become a friendlier place for people looking for whole grains and other healthy carbohydrates, and I feel wonderful when magazine and newspaper food editors tell me that the South Beach Diet has had a lot to do with that change. It’s now not unusual for restaurants and even some fast-food chains to offer many different types of bread, including whole-grain and whole-wheat sourdough. And when it comes to healthy oils, the world has gotten smarter as well. These days your waiter won’t look surprised if you ask for a little olive oil instead of a plate of butter pats. Most chefs will be happy to accommodate your request for fish grilled with olive oil or lemon juice instead of butter. Even more exciting, many restaurants no longer use trans fats for cooking; in some cities like New York, trans fats are banned altogether.

Since we first published the South Beach Diet 5 years ago, it’s become easier than ever to follow our healthy eating principles in just about any restaurant, whether it offers fast food, ethnic dishes, or gourmet cuisine. Here are some suggestions on how to eat out wisely and well.

Scan the menu first.
Before selecting a restaurant, review the menu. If all the selections look like they jumped off your Foods to Avoid list, this place may not be the best choice for you. You can get away with splurges every once in a while when you are on Phase 3 and have achieved your weight loss goal, but to get to Phase 3, you need to be more careful during Phases 1 and 2.

Skip the bread.
If you’re on Phase 1, just say no to the bread basket. You don’t need it. If you’re on Phase 2 or 3, you can enjoy a piece of whole-grain bread or a whole-grain roll on occasion. Have it with olive oil; the fat slows down the absorption of the carbs by your bloodstream. Even on Phase 3, if you find yourself tempted to empty the bread basket before you get to the main course, ask the waiter to take it away. If you’re dining with friends, simply move it far away from you on the table.