Low-Carb Diets: South Beach Diet

low-carb dietSince 2014, a self-reported 14 million Canadians were estimated to have considered themselves overweight or obese according to a study done by Statistics Canada. This is a rate that continues to rise steadily in Canada predominantly as a result of an increase in overly processed foods, excess calories, and lack of nutrients in diets, in addition to inadequate exercise regimens.

For many individuals, weight-loss can be quite a challenge and a true test of self-discipline; and while it can oftentimes be discouraging when weight-loss goals are not met, causing one to fall back into old eating habits, maintaining a healthy weight is vital to your overall health and well-being.

Low-carb diets are something Dr. Ali Ghahary advocates, and there are several healthy and easy-to-follow diet options that will help you achieve your weight-loss goals. One of those diets, and perhaps the most popular today, is the South Beach diet, known for its low-carb-friendly, high-protein and high-in-fiber food choices. Foods such as vegetables and legumes (chickpeas and kidney beans) are a vital part of the South Beach diet as they slow down the body’s digestion, thus making you feel fuller for a longer period of time, while foods that are higher in protein (such as chicken and fish) avoid spiking your blood sugar, making you less likely to feel hungry and want to overeat. The great thing about the South Beach diet is that while it focuses on all healthy foods, it also has the ability to include certain carbohydrates, making it an easier diet for many to cultivate. The purpose of the South Beach diet is to find a steady balance of healthy foods you are putting into your system, not just for weight-loss but also for your general well-being, and it is a diet that you can stick to on a long-term basis. However, as with any diet, the initial phase is usually the toughest and requires determination.

low-carb diet

For the first two weeks of the South Beach diet (otherwise known as ‘Phase 1’), you will focus on eating proteins, low-fat dairy products, and vegetables. Cabohydrates such as breads, rice, pasta, fruits, potatoes, sugar and alcohol consumption are all to be completely avoided. This is in effort to train your body to eliminate the bad carbohydrates from your system, reduce cravings, and introduce healthier alternatives. At the second level (known as ‘Phase 2’) of the South Beach diet, carbohydrates are gradually reintroduced. If you would normally have a slice of toast for breakfast each morning, instead try one piece of fruit, followed by two pieces of fruit the next day, three pieces the day after, etcetera. Fruits such as apples, bananas and pears are considered to be higher in carbohydrates, but those particular fruits can be good for you if eaten in moderation. Once you rid your body of the “bad” fats and carbohydrates and slowly re-introduce the “good” fats and carbohydrates, you will find that you will have fewer cravings and will begin to notice weight-loss as well as an increase in your energy level and other effects as a direct result of your dietary changes. The great thing about the South Beach diet is that while it is low in carbs, it is not as low in carbs as other diets out there, and at the final phase of this diet you can actually get as much as 30% of your calories from carbohydrates, so long as you are choosing the right ones to intake to give your body the appropriate nutrients and minerals required to help you achieve and maintain your weight-loss goals. You can find an overwhelming number of recipes for the South Beach diet simply by doing a search online.

As always, it is important that you first check with your general practitioner before making any significant dietary changes.

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