The South Beach Diet (3 page)

PHASE 1

I don’t like eggs. What else can I have for breakfast?

Eggs are recommended in the South Beach Diet because they are a good source of protein, but there are many other healthy substitutes. Since you don’t like eggs, you can enjoy tofu, Canadian bacon, fat-free or low-fat cheese, plain yogurt, peanut butter, or the chicken, fish, or beef from last night’s dinner—all foods high in protein. For more ideas, check out the “What to Eat—Phase 1" section of this book on page 16. Experiment with new ingredients and recipes until you find meals that work for you.

How many servings of nuts can I have?

Nuts contain heart-healthy, unsaturated fat and make a great South Beach Diet snack. However, while the South Beach Diet doesn’t require you to count calories, even healthy foods can be diet busters if you overindulge. For this reason, we limit nuts to one serving daily. The serving size varies, depending on the type of nut (see guidelines below). To avoid overdoing it, measure out your snack and put the rest away.

In place of nuts, you may use:

What else can I drink besides water and vegetable juice?

Any diet, decaffeinated, sugar-free sodas and drinks are allowed on Phase 1. Be sure to check out the powdered drink mixes offered in your local grocery—there’s an increasing variety of flavors like ruby red grapefruit, orange, iced tea, and pink lemonade.

In addition, you can enjoy 1 percent or fat-free milk and low-fat, plain soy milk (with 4 grams of fat or less per serving).

You can also drink caffeinated coffee or diet sodas with caffeine added—just try to limit your intake to 1 or 2 cups per day. Caffeine stimulates the pancreas to produce insulin, a hormone that regulates blood sugar. When too much insulin is released at once, it can result in cravings. However, 1 or 2 cups of coffee or caffeinated soda per day won’t have much of an effect on insulin levels—so no need to completely deprive yourself!

I’m noticing “sugar alcohols” on labels I’m reading. What are they, and are they South Beach Diet–friendly?

Sugar alcohols, which are derived from plant products, are used in many sugar-free and low-carb products to provide texture and a sweet flavor. Common sugar alcohols include maltitol, mannitol, sorbitol, and xylitol. You’ll see them in mints, gum, candy, syrup, and the like, often with the words “sugar-free” or “no sugar added” on the labels. Sugar-free products that contain sugar alcohols are not calorie-free (like sugar, sugar alcohols yield 4 calories per gram). The difference is that sugar alcohols evoke a low-glycemic response. They are digested more slowly by the body and, therefore, do not cause rapid fluctuations in blood sugar levels.

Products that contain sugar alcohols have been incorporated into the South Beach Diet under the “Sweet Treats” category, where you’ll find items like no-sugar-added Fudgesicles and Popsicles. As you know, the South Beach Diet is not a calorie-counting diet, but we restrict “Sweet Treats” to 75 calories per day. The reason: Excessive amounts of sugar alcohols can cause GI distress such as bloating, gas, and diarrhea. The 75-calorie limit will help make sure you don’t overdo it.

I’m on Phase 1 and have terrible headaches. What should I do?

Some dieters on Phase 1 experience headaches. To remedy this, make sure you eat three regular meals and
all
of your snacks. Snacks are mandatory during Phase 1—they help keep your blood sugar levels steady, and skipping snacks could cause headaches. Choose low-fat cheese, nuts, or another good source of protein when snacking.

Also check that your portions are not too small. This is a common mistake made by new dieters. Don’t worry about counting calories. Instead, slow down, enjoy your meal, and give your stomach time to signal your brain that you’re full. Additionally, if you recently limited your caffeine intake, you may be experiencing withdrawal headaches. If so, try adding back 1 cup of caffeinated coffee daily. Finally, be sure to drink plenty of water. Your headaches should subside over the next few days. If not, contact your doctor.

PHASE 2

Is the South Beach Diet safe for nursing mothers?

Check with your doctor before changing your eating habits while nursing. If your doctor gives you the go-ahead to start the diet, skip Phase 1 and start on Phase 2. Add an additional 3 cups of 1 percent or fat-free dairy to your daily intake.

You’ll also want to make sure you’re getting adequate amounts of vitamins A, D, B
₆
, and B
₁₂
—nutrients that are essential to your baby’s development. Lactation experts suggest you take in an extra 500 calories a day during milk production. To determine your specific calorie needs, speak with your doctor.

Lastly, it’s important to lose weight gradually—about a pound a week—because rapid weight loss could affect your milk supply.

I’m not losing as much weight on Phase 2. What should I do?

The rapid weight loss you experienced in Phase 1 will not and should not continue. Excessive weight loss in Phase 2 can result in the loss of lean muscle mass, which can ultimately lower metabolism. Plus, weight lost gradually is more likely to stay off.

Having said that, there are a couple of reasons why your weight loss stalled. First, you may be close to your optimum weight. At this point, any further weight loss would be cosmetic. Try increasing the length or intensity of your workouts to achieve your goals. Or maybe you’re reintroducing high-glycemic carbs back into your diet too quickly. Be sure to add back carbs one at a time, paying close attention to how your body responds. Adding them slowly will keep cravings from returning and protect you from reversing weight loss.

What alcohol can I drink on Phase 2?

In general, people in Phase 2 can have one or two servings of alcohol a day. We recommend wine because it has antioxidants not contained in other alcoholic beverages. If you choose to drink, make sure you do so during or right after a meal, since a stomach full of food will slow the absorption of alcohol into your bloodstream—and keep your blood sugar levels steadier. And, of course, you’ll want to avoid sugary mixers like fruit juices and regular tonic water—opt for diet tonic water instead.

Are there guidelines I should follow when buying bread?

When shopping for bread, it’s important to read between the lines on the labels. Terms like “natural whole-grain goodness,” “whole wheat” (as opposed to “100 percent whole wheat”), “multigrain,” “enriched wheat flour,” and “unbleached flour” may mean that the bread is actually made with refined flour, which is high on the glycemic index. Look for labels that say “100 percent whole wheat,” “100 percent whole grain,” or “100 percent whole grain rye.” Choose breads with a high-fiber content—at least 3 grams per slice.

What do I do if my cravings return?

If your cravings return, it’s possible that high-glycemic carbs have crept back into your diet. It could also be that you’ve added too many carbs back too quickly. Each person responds differently to Phase 2’s reintroduction of carbs, and you’ll need to pay close attention to your reaction to different carb-containing foods. Choose a single food—like a piece of fruit or a slice of whole-grain bread—and add it to one daily meal for 1 week. Pay close attention to how your body responds over the next few days. Do you find yourself craving other carbohydrates or sweets? If the answer to either of these questions is yes, try a different type of carbohydrate and see if anything changes. When you find a carb that doesn’t produce cravings, add a second choice and again monitor your reaction. Continue this process until you’re able to eat 2 or 3 servings of good carbs a day. If you’re really struggling, it may be helpful to return to Phase 1 until your cravings are back under control.

PHASE 3

What is the difference between Phase 2 and Phase 3?

During Phase 2, dieters continue to lose weight while learning to reintroduce carbs into their meal plans. It’s a slow process that involves monitoring for the return of cravings. The goal is to reach your target weight while learning which carbs you can enjoy and which ones trigger cravings. Once you hit your target weight, you move to Phase 3—the maintenance phase. People in Phase 3 no longer need to follow any set meal plans; they simply apply the principles of the South Beach Diet and make good, healthy choices for life.

Now that I’m in Phase 3, can I eat anything I want?

Phase 3 is meant to be the maintenance phase of the South Beach Diet, and it’s designed to last the rest of your life. Now that you’ve achieved your weight loss goals, it’s time to incorporate the principles of the South Beach Diet into your daily eating habits. Phase 3 isn’t about abandoning the diet and eating anything you want all the time—it’s about making smart food choices. You focus on eating good carbs and good fats, but you’ll find that you have a tremendous amount of freedom in choosing what you eat. Experiment with new recipes and ingredients, and know that your new lifestyle will greatly improve your overall health.

What should I do if I gain a little weight on Phase 3?

The South Beach Diet is designed to be flexible, and it also accommodates the occasional overindulgence. If you put on a few pounds, try returning to Phase 2 until you lose the weight. If your cravings start to return, you can also return to Phase 1 for a few days until you have them back under control.

What is the recommendation for omega-3s?

Omega-3s—polyunsaturated fatty acids that cannot be made by the body and, therefore, must come from the diet—have been shown to protect against stroke and heart disease. Most Americans don’t get enough omega-3s in their diet. I recommend that you try to get between 3 and 4 grams of omega-3s daily.

To maintain a good intake of omega-3s, be sure to eat plenty of fatty fish (mackerel, tuna, and salmon, for example). Omega-3s can also be found in flax seed, canola oil, and fortified eggs. Fish oil supplements are another option. Be sure to check with your doctor before taking
any
supplement.

What are your recommendations for exercise?

I believe that regular exercise is an essential component of a healthy lifestyle. In addition to helping maintain weight loss, exercise offers a wide range of other health benefits. Find an exercise plan that you can easily incorporate into your existing lifestyle—you’ll be more likely to stick with it. Aim for 30 minutes a day, and make it a mix of aerobic exercise (brisk walking, swimming), light weight training (which boosts metabolism and protects your bone density), and stretching. Check with your doctor before beginning any exercise routine.