South Beach Diet
CLAIMS: Cutting "bad" carbohydrates lowers cholesterol and insulin levels, which helps protect the heart, reduces food cravings and leads to weight loss (3.6 to 5.9 kilograms after the first two weeks), then desired weight maintenance.
WHAT'S ON THE MENU: "Good" carbohydrates (most vegetables, healthier breads, whole grain foods and most fruits and beans) and good fats (lean meat, healthy oils, low-fat cheese and other dairy products). Nixed: refined grains, sweets, juice and potatoes, as well as fatty meats and full-fat cheeses.
THE SCIENCE: Consuming "good" carbohydrates combined with a higher protein intake provides longer, more-even energy and a sense of being full longer. It is logical that weight loss results because you eat less.
PLUS: Teaches you about healthy food choices. Forces you to spend time choosing recipes that include low-GI foods, and when you do, you value meals more. Emphasis on health-promoting omega-3 fatty acids.
PLUS: For some people, preparing food is too time-consuming (most prepackaged foods have a high GI). Perpetuates "good" and "bad" food labels. Some food staples, such as potatoes, are discouraged.
CAVEAT: None.
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