The South Beach Diet Supercharged
The South Beach Diet Supercharged: What You Can Eat
The trademark three-phase South Beach Diet plan has not changed with
this updated version. It's still all about eating smart carbs, healthy fats,
lean protein, low-fat dairy, and plenty of fiber while
controlling calories. High-fiber and lean protein foods are key to keeping hunger at bay. Dieters are encouraged to eat three
meals and regular snacks in reasonable portions.
Phase 1 is the strictest, prohibiting sugars, alcohol, and starches -- even
healthy whole grains and fruit. According to the book, this two-week phase is
designed to help dieters get rid of their cravings for refined starches and
In Phase 2, dieters can enjoy all the foods from Phase 1 plus most fruits,
whole grains, wine, and light beer on occasion. After sticking to the Phase 2
guidelines for two or more weeks, dieters can then advance to the final
maintenance phase, or diet for life. No food is off-limits in the final phase,
but dieters are advised to choose foods wisely, control portions, avoid foods
that trigger cravings, and stick to the interval exercise plan.
Loyal South Beach dieters will be delighted with the newly expanded food
selections, menu plans and recipes for Phases 1 and 2. Phase 1 includes more
meat, poultry, vegetables, beverages, desserts, soy foods, legumes, healthy
fats, and prepared foods. Phase 2 includes everything in Phase 1, plus more
fruits, starches, and a little alcohol.
Even if you're a vegetarian or a picky eater, you can customize the plan to
meet your own needs. You'll be choosing from a wide variety of healthy foods,
which helps prevent boredom and encourages you to try new foods.
The South Beach Diet Supercharged: How It Works
Studies show that calorie-controlled diets that are rich in plant foods,
healthy fats, and lean protein -- like The South Beach Diet Supercharged
-- are a nutritious formula for weight loss. While millions of people have lost
weight on the healthy South Beach Diet, there was little emphasis on
exercise in that plan. And experts agree exercise is a key component of any
weight loss or maintenance plan.
In The South Beach Diet Supercharged, the 10-week fitness plan adds
that component. It features an advancing three-phase workout regimen that is
coordinated with the three-phase meal plan.
The premise is to combine high-intensity and low-intensity bouts during the
20-minute walking routine. On alternate days, you follow a total-body toning
routine you can do in the comfort of your home. (You will need a stopwatch to
time the intervals, and perhaps a pedometer to track your steps each day.)
Experts disagree on exactly how many extra calories interval training can
burn, but most agree that exercising at a higher intensity uses up more
calories. According to Agatston, "approximately 25% or more [extra] calories
are burned in the later phases of interval training."