I’m finding the first few days of Phase 1 to be very difficult. What can I do to make things easier?
When you say you’re having difficulty with Phase 1, I presume you’re missing the briefly energizing surge in blood sugar caused by eating refined and sugary carbs. You may be feeling a bit sluggish and out of sorts as you stabilize your blood sugar. It can take your body a few days to adjust to this new and healthier way of eating. But, if you follow the Phase 1 guidelines correctly, you can make it easier on yourself.
Make sure that you are adequately satisfying your hunger with the right foods—including lean protein and plenty of vegetables—at every meal, including breakfast (and be sure you’re hydrated). I’m not talking about overstuffing yourself, but do eat until you are comfortably full. If you’re still craving that doughnut you used to eat midmorning, be sure to have a midmorning snack that includes some fiber and protein before the cravings for the doughnut set in. Ditto for the timing on your midafternoon snack. Strategic snacking is especially important when starting the diet. Studies show that it takes relatively few calories to prevent cravings but many more to satisfy them once they occur. The quality of calories in your satisfying meals and snacks, along with a dessert that contains protein, should help keep your hunger at bay. But if you find you need something else to satisfy your cravings, try one of the 75- to 100-calorie sweet treats listed on “Phase 1 Foods to Enjoy” Section. Many of our dieters have said that having an occasional sweet treat satisfied their need for more of an indulgence.
Also remember that exercise is a dieter’s best friend. It can help stabilize your blood sugar, plus it releases brain chemicals called endorphins that regulate your stress hormones so you feel happier. If your cravings are starting to get the best of you, go out and do your fast-walking cardio intervals for the day (see “Phase 1 Weekly Exercise Plan” Section). You’ll burn fat and calories faster and see quicker weight loss. These positive results will get you all the more motivated to keep going. Your cravings will subside within a few days, and in just 2 weeks, you’re on Phase 2.
I’m doing so well on Phase 1; why can’t I stay on it indefinitely?
There are two types of people on the South Beach Diet: those who cannot wait to start Phase 2 (see above) and those who never want to see Phase 1 end.
Why are some people so enamored with Phase 1? The reason is that it’s simple and to the point. You don’t have to do a lot of thinking about food choices. You’re basically eating lean protein, high-fiber legumes, low-fat dairy, good fats (including some nuts), and plenty of vegetables. Those highly processed refined carbs that were your downfall are out of sight and, within a few days, out of mind (at least for most people). You’re encouraged to eat until you’re full and snack before you get hungry. And every time you step on the scale, you get a big grin on your face because those unwanted pounds and fat are just melting away. So it’s not surprising to me that Phase 1 fans often ask, “If I’m doing so well on Phase 1, why do I have to move on to Phase 2?”
Phase 1 is not meant to be a long-term eating plan. Its dual goals are to jump-start weight loss for people who have 10 or more pounds to lose (thus providing immediate positive reinforcement) and to control swings in blood sugar and eliminate cravings for sugar and refined starches. Phase 1 can also have a positive effect on sugar in people with prediabetes. In just 2 weeks, you should have achieved these two goals and be ready to move on.
Once your sugar and cravings are under control, there’s a key reason to go on to Phase 2: We don’t want you to miss out on the myriad vitamins, minerals, and other nutrients that come from reintroducing whole fruits and whole grains to your diet, not to mention the added fiber. As I discussed in Chapter 7, these foods contain thousands of phytochemicals that protect your body against a host of diseases, including heart disease and cancer. If you were to continue indefinitely on Phase 1 and deny yourself these foods, you would not be learning how to make good food choices in the real world. More important, you’d be missing out on some of the best medicine nature has to offer.
In addition, if you were to continue with the smaller palette of foods recommended on Phase 1, your diet would get dull over the long haul. And once you’re bored, you’re much more likely to revert to your old eating habits. For the diet to truly become a lifestyle—one that allows you to sustain weight loss and garner all the related health benefits—there has to be variety and satisfaction in your eating plan. That’s another reason why we move you on to Phase 2 so quickly.
Remember, it may take you longer to lose weight by following the three phases of our diet. But the chances of keeping that weight off are far better.
Should I be taking a fiber supplement?
You may be asking this question because on many diets—especially the very high-protein diets—dieters become constipated and often require fiber supplements. This is so common that fiber supplements are actually recommended on many of these diets. This is not the case with the South Beach Diet. Even on Phase 1, when you aren’t eating whole grains, you’re still eating lots of high-fiber vegetables and legumes, so you should be fine. Some people do, however, find that without grains, they suffer from constipation. In that case, a fiber supplement could help restore normal bowel function. Fiber supplements such as plant-derived psyllium or synthetic methylcellulose or polycarbophil are safe and effective. Just be sure to take them with plenty of water.
I’m on Phase 1 and having really bad headaches. Is this common, and do you have any recommendations?
Although it’s not common, some people do experience headaches on Phase 1. There are a few possible causes. First, are you eating all your meals and snacks when you’re supposed to? Skipping meals or snacks could cause your blood sugar to dip too low, triggering headaches—which leads to my second question: Are you eating enough? Many new dieters mistakenly believe that the only way to succeed on Phase 1 is to starve themselves. Nothing could be further from the truth! If you’re famished and headachy, you’re not likely to stick with the program. We want you to eat normal portions and not leave the table hungry. Also, if you’ve severely limited your caffeine intake (you can have caffeine, just don’t go overboard), you may be experiencing caffeine withdrawal headaches. Try adding a cup or two of caffeinated coffee back into your diet in the morning and see if your headaches subside.
With two kids in college, my husband and I are on a tight budget for a few years. I am thinking of going on the diet but wonder if it’s going to be expensive.
Like many people, you may assume that a diet rich in fruits and vegetables is way more expensive than eating processed food, fast food, or junk food. There’s no question that, ounce for ounce, some fruits and vegetables will cost more than the 99-cent fast-food special, but you need to consider the cost to your health in not eating these healthy foods.
Surprisingly, there hasn’t been a lot of research done in this country about the dollar-for-dollar cost of fast food versus fresh. But a recent study cited in the Journal of the American Dietetic Association did catch my eye. It showed that among older patients, there was at least a $2,000-a-year savings in Medicare costs among participants with a higher intake of fruits and vegetables. While this study was done on an older population, I can assure you that eating a healthy diet saves on doctor bills for people of all ages, including your college-age kids.
You can adapt the South Beach Diet to most budgets with very little effort. Our Phase 1 Foods to Enjoy list offers a wide range of choices, from pricier cuts of meat and specialty produce to more economical options. For example, you can pass on filet mignon and satisfy your protein needs with less-expensive bottom round, flank steak, extra-lean chopped beef, or white-meat chicken or turkey. Instead of fresh tuna, choose canned chunk light tuna in water. As far as fresh vegetables go, they are actually less expensive than many packaged and processed foods. To keep things interesting, we do recommend that you occasionally try different types of vegetables, such as hearts of palm or broccoli rabe, or int
eresting salad greens such as endive, radicchio, or frisée. But if you find that these items are too costly, you can substitute any type of comparable vegetable.
Adding whole grains once you’re on Phase 2 won’t be appreciably more expensive, either. Most major supermarkets, big-box stores, price clubs, and health-food stores now offer an array of whole-grain products at very reasonable prices. And, of course, high-fiber dried beans, chickpeas, lentils, and other legumes, which we recommend on all phases of the diet, are among the most reasonably priced products in the supermarket today. Cook up a big pot of bean or lentil soup; it will cost you less than a dollar a serving.
SUPERCHARGED EATING ON THE SOUTH BEACH DIET
PHASE 2
Achieving
Your Health and
Weight Loss Goals
If you have fewer than 10 pounds to lose and don’t have food cravings, you can begin the diet on Phase 2. If you’ve been on Phase 1 for 2 weeks and your cravings have resolved, you should now begin Phase 2. Your weight loss will be slower than it was on Phase 1, but most people continue losing 1 to 2 pounds a week if they follow the plan correctly. This gradual weight loss is not only expected, it’s healthy, and it’s the transition of turning the diet into a lifestyle. If you were to continue to lose weight rapidly on Phase 2, you could be losing lean muscle mass, which can ultimately slow your metabolism. Plus, if you lose weight gradually, it’s more likely to stay off over the long term.
On Phase 2, you can eat everything on the Phase 1 Foods to Enjoy list (see “Phase 1 Foods to Enjoy” Section) as well as some new foods (“Foods to Reintroduce on Phase 2” Section to Phase 2 Foods to Avoid or Eat Rarely” Section). If you’re starting on Phase 2 rather than Phase 1, you’ll be eliminating bad fats and highly processed refined carbohydrates from your diet and eating good fats and the nutrient-dense, high-fiber carbs from wholesome fruits and vegetables and whole grains instead. You’ll also be eating lean protein and low-fat dairy. You’ll soon find that this is a healthy, satisfying way to eat, and you will steadily lose weight.
Yes, on Phase 2, you’ll be able to have bread…and fruit…within reason. You’ll gradually reintroduce many of the foods that you were advised to avoid on Phase 1, including whole-grain breads, whole-wheat pasta, and brown rice, as well as most whole fruits and selected root vegetables (such as sweet potatoes), all of which are loaded with beneficial nutrients. You’ll notice that a few fruits and vegetables are still off-limits until Phase 3; even then, we recommend that you have them only occasionally. These include fruits that are high in natural sugar, such as watermelon, pineapple, dates, and figs, as well as certain vegetables, such as white potatoes, beets, and corn. In our experience, these foods are likely to trigger cravings in susceptible people.
While you may be excited to be on Phase 2, don’t go wild over the additional choices. One of the biggest mistakes people make is adding too many whole grains, starchy vegetables, and fruits too soon. Even though these are “good carbs,” they are still higher in sugar than the lean protein and vegetables that form the mainstay of the Phase 1 menus. And if, after spending 2 weeks eating a very low-sugar diet, you suddenly flood your system with carbohydrates, even good ones, it can sometimes trigger the same cravings that got you into trouble in the first place.
That’s why I recommend gradually reintroducing good carbs into your diet. Some people can do it over a 2-week period; others—especially those who find that they’re still getting cravings—need to add carbs even more slowly, ultimately sticking with two good starches and two fruits indefinitely, or three fruits and fewer starches if starchy carbs really stimulate cravings. In addition, if you ever find that you’re regaining weight on Phase 2, cut back a bit on the total servings of good carbs, or just eat a few bites of these foods, and see how it goes.
Let me walk you through how to introduce the good carbs gradually. This mirrors the way more carbs are introduced during the 2 weeks of our Phase 2 Sample Meal Plans on “Phase 2 Sample Meal Plans” Section. For purposes of example, we’ve compressed the carb introduction into 2 weeks. Of course, you can introduce carbs more slowly if you find your weight loss isn’t proceeding slowly and steadily.
Phase 2—Week 1
Days 1 to 7: 1 good starch, 1 piece of fruit each day. Have one starchy carb and a piece of fruit daily the first week. Although the fruits can vary and be added at any meal, we’ve found that to keep cravings at bay, it’s best not to have fruit at breakfast for the first week. Instead, we generally recommend eating a slice of whole-wheat bread or a serving of high-fiber cereal with your egg in the morning. This will help keep your blood sugar levels stable for the rest of the day.
Start with one piece of whole fruit, such as an apple or a serving of berries with lunch, or eat some fruit with a piece of reduced-fat cheese for your snack. Once again, eating fruit along with protein helps prevent the sugar-induced insulin spike that can trigger food cravings.
The gradual introduction of these carbohydrates gives your body the opportunity to adjust to the increase in sugar, and you can monitor your reaction to particular foods. It you find that you’re hungry an hour after eating a particular good carb, the next day try eating a different good carb—preferably, one with more fiber. And if you’re still hungry during the day, add a little more protein to the mix.
Phase 2—Week 2
Day 8: 2 good starches, 1 piece of fruit. If you’ve done well on Phase 2, Week 1—you are losing weight and have no cravings—start the second week by adding one more good starch to your diet. Stick with one piece of whole fruit.
If your cravings are there but minimal, keep trying different good starches and fruits. When you are finally rid of cravings, you can begin to add more good carbs, as directed below.
Day 9: 2 good starches, 2 pieces of fruit. If you are fine on Day 8 and have no cravings, add a second piece of fruit today, so you are now up to two pieces of fruit and two servings of good starches daily.
Days 10 and 11: 3 good starches, 2 pieces of fruit each day. It you’re continuing to do fine with the added carbs, you can now add an additional good starch, so you are now eating two pieces of whole fruit and three servings of good starches daily.
Days 12 to 14: 3 good starches, 3 pieces of fruit each day. By now, your body should have adjusted to the additional good carbs. We don’t limit the amount of good carbs you can eat on Phase 2, but most people will continue to lose weight by sticking with three fruits and three starches daily.
Now that you understand the reintroduction of additional carbohydrates, here’s something to put cheer in your heart: You’ll also be able to enjoy a glass of wine or two with or after a meal or a light beer on occasion, and you’ll have more options for dessert, including the occasional piece of dark chocolate!
Keep in mind that Phase 2 is a period of slower but steady weight loss. You’re not dropping pounds as quickly as you did on Phase 1, but the trade-off is that you’re eating a much more varied diet, one that’s full of nutrient-dense, fiber-rich foods; plenty of vitamins, minerals, and phytonutrients; and plenty of delicious flavor combinations. Short-term success is not what the South Beach Diet is about. It’s about learning to eat well for life. If you stick with Phase 2, there’s no question that you will eventually reach your desired weight. Millions of South Beach dieters have already proven that.
The really exciting news is that if you adopt the South Beach Supercharged Fitness Program, starting with either the Phase 1 or Phase 2 exercises (depending on your level of fitness), your weight loss will continue to move along steadily, as you’re eating a wider variety of healthy foods.
It’s well known that people who don’t increase their activity levels while dieting often have more difficulty keeping the weight off long term. Even if you’re already exercising, you may need to kick it up a notch to get your metabolism back in high gear. The Interval Walking program presented in this book, which gradually gets harder as you get fitter, is the perfect way to boost your metabolism so that
you burn more fat and calories, not only while you’re exercising, but also when you’re going about your daily activities and even when you’re sitting at your desk or watching TV. And by doing the Total Body Workout exercises on alternate days, you’ll keep your core muscles toned and your body fit and trim.
Keep in mind that you will be following the healthy eating principles of Phase 2 until you reach your optimal weight.
On “Foods to Reintroduce on Phase 2” Section to Phase 2 Foods to Avoid or Eat Rarely” Section, you’ll find a list of Foods to Reintroduce on Phase 2 as well as Foods to Avoid or Eat Rarely. With this expanded list of healthy choices, plus all of the Phase 1 foods, you should have no trouble finding foods that fit your taste preferences. And on “Phase 2 Sample Meal Plans” Section, we’ve provided 2 weeks of Phase 2 Meal Plans, which are then followed by delicious recipes for these meal plans. As with the Phase 1 Meal Plans, these are meant to be suggestions for the types of meals and snacks you might enjoy throughout a day. You are of course free to create your own menus as you desire from the allowable foods.
You’ll notice that some of the new main-course recipes we’ve developed for Phase 2 don’t include carbohydrates. That’s because you’ll be getting your good carbs in the form of the fruits or whole grains you eat for breakfast or snacks, in side dishes, or even for dessert. This means you’ll be able to prepare and enjoy these recipes on Phase 1 (look for a note at the end of the recipes where this pertains).
Finally, on “Phase 2 Sample Meal Plans” Section, you’ll find answers to some of the most common questions asked by people who are on Phase 2.
The South Beach Diet Super Charged Page 25