Weight Loss & Diet Plans

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 sugary foods.

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."