You’re not savoring every bite. It takes about 20 minutes for your belly to send a message to your brain that you’re full and have had enough to eat. If you’re eating too fast, you aren’t allowing time for this natural feedback mechanism to kick in. You keep eating, thinking you’re hungry, when you’re actually about to be full. My advice: Start with a big bowl of broth or vegetable soup, then slow down. Enjoy every bite of your meal. Sip a glass of wine, if you like. Relax after dinner as well with a cup of tea or coffee. Make dining a pleasant, calming experience. You’ll notice that you’re eating less and enjoying it more.
You’re not active enough. I can’t emphasize enough the importance of doing regular exercise to keep your metabolism in high gear. The people who run into problems on Phase 2 and ultimately have trouble maintaining their weight loss are often the ones who are the most sedentary. I urge you to take a look at our Supercharged Fitness Program beginning on “Overview of the Program” Section. Even if you haven’t exercised in a while, this program will ease you into it. And just because you’re on Phase 2 of the diet, you don’t have to jump into the Phase 2 exercises. Feel free to start with the Phase 1 Interval Walking program and Total Body Workout to get yourself in shape, then move on to the Phase 2 exercises when you’re ready.
I lost weight steadily for the first few months on Phase 2, but now I’ve hit a plateau. I still have about 10 pounds to go and am very frustrated. What can I do to start losing weight again?
Some people do extremely well on the diet for the first few months, but at some point during Phase 2, they plateau before reaching their goal. There may be several reasons for this, and you need to figure out the cause of the problem before you can solve it.
You’ve strayed. You need to do some soul-searching. Are you still adhering closely enough to the principles of the diet? After some people have been on the diet awhile, they start taking their success for granted. They get careless and begin eating too many sugary or starchy foods and bad fats. We don’t expect you to be perfect, but if you want to continue to lose weight and keep it off permanently, you do have to follow the principles of the diet most of the time.
So give yourself a refresher course. Read over the lists of Foods to Enjoy and Foods to Avoid for Phase 1, and study those you can and can’t reintroduce on Phase 2. Review our suggested Meal Plans, which will show you how to put combinations of foods together in appealing ways. Sometimes it’s hard to admit it, but if you’re starting to indulge in too many of the Foods to Avoid too often, you know you will not continue to get the same good results you had in the past. Try to keep track of what you eat. Some people find that keeping a journal of everything they put into their mouths each day helps them avoid that mindless second handful of nuts or extra nibble of cheese the next time they’re tempted.
You’re exercising less. Remember, the best way to recharge your weight loss is to get more exercise. When people first embark on a fitness program, they are wildly enthusiastic and rarely miss a workout. They’re scrupulous about fitting exercise into their lives, and they schedule their days accordingly. As time passes, the thrill may wear off. Even people who enjoy working out can get lax and start missing sessions. If you’ve cut back on exercise or stopped working out altogether, yet you’re carefully following the diet principles, then your plateau is likely due to the change in your exercise routine. If you want to jump-start your weight loss, you should resume your regular exercise routine and increase the intensity of your workout. Take another look at the Interval Walking program presented in Part II—it can be your best friend. That’s because it’s the best way to keep your metabolism in fat- and calorie-burning mode all the time.
You’ve reached a healthy weight. It’s entirely possible that your weight loss has stalled because you’ve already reached a healthy weight. If your cholesterol and blood sugar levels have normalized and you aren’t experiencing cravings, your desire to lose that extra 10 pounds may be more a matter of cosmetics than health (see Chapter 4 for more on this). Now is the time for employing more effective exercise rather than restricting calories, which can lead to yo-yo dieting and further weight gain (see “How Yo-Yo Dieting Affects Your Metabolism,” Chapter 4). Instead of zeroing in on the number on your scale, rev up your exercise routine and try to focus on how much better you really look and feel.
I find that when I step on the scale too often, the fluctuations drive me crazy. What’s the best way to keep track of my weight?
In the course of a day, your weight may go up and down a few pounds depending on how much you’ve had to eat or to drink or how much fluid you’re retaining (water weight). These hour-to-hour fluctuations can cause anxiety, and they are meaningless. Ignore them. The best way to keep track of your progress is to weigh yourself once a week at the same time on the same scale. For most people, first thing in the morning works best.
Is the South Beach Diet safe for children?
I don’t recommend that children go on a weight loss diet, except in special situations, as I discuss in Chapter 8. In general, if children make healthy food choices most of the time and get a reasonable amount of physical activity, their weight will take care of itself. There’s no question that kids require ample calories and nutrients to develop properly, but they shouldn’t be eating empty calories. What I do recommend is that children, along with their parents, follow the principles of the South Beach Diet. As early as possible, children should be introduced to an eating style that emphasizes good carbohydrates (fruits and vegetables), good fats, lean protein, low-fat dairy, and high-fiber foods. And, of course, kids—like adults—should enjoy an occasional treat. This is a healthy way to eat for life, and it is not only safe for children but will keep them from developing prediabetes, diabetes, and so many other ailments we’re seeing in epidemic proportions in younger and younger people.
I have problems with gluten. Phase 1 is fine for me because grains are not allowed, but what about Phase 2?
Gluten is a protein found in wheat, barley, and rye. An estimated 1 percent of the US population has gluten sensitivity, also known as celiac disease. When these people eat foods containing gluten, they may experience symptoms ranging from abdominal pain and bloating to unexplained weight loss and neurological problems in severe cases. Gluten sensitivity is caused by elevated levels of antibodies that work against a component of gluten called gliadin. When the antigliadin antibody comes into contact with gluten, it causes an inflammatory response in the body.
Celiac disease can be diagnosed with a blood test or a biopsy of the small intestine. Anecdotal evidence also suggests that it’s possible to get a negative test result for celiac disease and still have some, if not all, of the symptoms of gluten sensitivity. Interestingly, I’ve heard numerous stories from people who never realized that they were sensitive to gluten until they began Phase 1 and then found out how much better they felt when they weren’t eating grains containing gluten. Many doctors—myself included—believe there may be subtle forms of gluten sensitivity that are often undetected by these diagnostic tests. The real test is how you feel after you eliminate gluten from your diet.
Even if you can’t eat foods containing gluten, you can easily follow all the phases of the South Beach Diet. You do have to be careful about choosing the right carbohydrates, but you’d have to do that no matter what diet you were on. Fortunately, many gluten-free products sold today at supermarkets and health-food stores are compatible with the South Beach Diet. For example, you can buy bread, cereal, and even pasta made from brown rice flour that taste pretty good and contain a decent amount of fiber. You can also eat brown rice and sweet potatoes, or make your own pasta out of spaghetti squash. The crustless Vegetable Quiche Cups to Go (“Recipes for Phase 1 Meal Plans” Section) that we recommend on Phase 1 are perfect for you on any phase. Eating lean protein and good fats is also vital, no matter what else you’re eating.
But beware—there are also gluten-free versions of processed carbs, so be vigilant about reading labe
ls. Steer clear of products that are high in sugar and low in fiber. Gluten is sometimes used as an additive in foods where you’d least expect it, such as in some brands of veggie burgers. So if you have a gluten problem, you need to be extra careful about checking all food products before buying.
SUPERCHARGED EATING ON THE SOUTH BEACH DIET
PHASE 3
Enjoying the South Beach Diet for Life
Congratulations! You have achieved a healthy weight and are now ready to graduate to the maintenance phase of the diet. You can stay on Phase 3 for the rest of your life because at this point it’s not a diet, it’s a lifestyle. Even if you’ve never had any extra weight to lose, you’ll find that adopting our healthy eating principles is a great way to improve your overall health and well-being.
For those of you who have been on the diet and achieved your weight loss goals, making good food choices is now second nature. The basic principles you learned on Phases 1 and 2 are now ingrained. You will automatically head for the vegetable aisle, readily select whole-grain bread for your sandwich, choose fish and shellfish and lean cuts of meat and poultry, and read food labels to check for saturated fats and trans fats as a matter of course.
That’s why we haven’t included Sample Meal Plans or recipes for Phase 3 in this book. We know from 5 years of talking with our dieters that by now, you are more than capable of putting healthy meals together on your own. That said, we encourage you to use the Sample Meal Plans and all the recipes from Phases 1 and 2 whenever you want, and, of course, feel free to refer to the food lists whenever you need a refresher.
Our ultimate goal with the South Beach Diet has always been to show you how to make good food choices for yourself (and your family) most of the time, so you can enjoy a few bites of even the most decadent dessert on occasion and still maintain your weight.
Now that you have reached Phase 3, you will be introducing some new foods, specifically those that you were advised to avoid on Phase 2. This shouldn’t present problems. By now you are able to monitor your body’s response to particular foods, you know what triggers your cravings, and you automatically make the right choices for you. If, given this new freedom, you find that you can’t just eat one piece of French bread without practically inhaling the whole loaf or that you can’t eat a scoop of ice cream without devouring the entire carton, it’s a sign that you should probably avoid these foods altogether, at least for a while.
But the best news of all is that now that you’ve reached Phase 3, no food is off-limits unless you say it is. The challenge with Phase 3 is learning how to incorporate those occasional sinful treats into your diet without regaining weight. It’s also essential that you continue to follow a fitness program—ideally, one incorporating interval training and core-strengthening exercises. This is the best way to maintain both your weight and your health.
Dr. Agatston Answers Your Questions about Phase 3
Here are the answers to some of the questions our nutritionists and I are often asked by dieters who are on Phase 3.
I’ve been on Phase 3 for 2 months and have started to gain some weight back. What should I do?
The question is, why are you gaining weight? There are two possible reasons: You’re no longer adhering to the principles of the diet, or you’re not getting enough exercise—or both.
First, let’s examine what you’re eating. Are you indulging in too many foods that should be eaten only on special occasions? If so, you need to understand that if you revert to your old eating habits, you most certainly will gain weight. If you have put on 10 or more pounds or have started to have food cravings (which I suspect may be causing your problem), you may need to return to Phase 1 for several days until your cravings subside. If your weight gain is minimal and you don’t have cravings, simply return to the Phase 2 eating plan that worked for you before. The beauty of the South Beach Diet is that it’s flexible enough to accommodate the normal changes of daily life.
Second, I can’t overstate the importance of getting enough exercise. Some people believe that once they have achieved their goal weight, they can stop exercising. Nothing could be further from the truth. Exercise is essential to maintaining your weight loss over the long term, especially when you’ve progressed to a lifestyle that includes those occasional treats. The exciting thing about our fitness program is that it will keep your metabolism revved up so you can burn more fat and calories. And burning more calories means that you can have that occasional treat without regaining the weight. It’s important to integrate your exercise program seamlessly into your lifestyle, as you have done with the diet. Try to make it a habit, exercising at the same time in the same place every day or at least on most days of the week.
My food cravings have returned on Phase 3. It’s torture for me to eat just one cookie. I haven’t put on any weight, but I’m very worried that I will. What should I do?
The best part about Phase 3 is that no food is forbidden, which means you are allowed to eat virtually anything, and that includes the occasional cookie or a few french fries. (Occasional is the operative word.) Phase 3 is a time of experimentation when you’ll want to try different foods (ideally, healthy ones) and see which work for you and which don’t. If you’re unable to include certain sugars or starchy foods without triggering cravings, there’s only one solution: Don’t eat them. Why put yourself through torture? There are plenty of foods you can eat that won’t give you trouble. You can also replace those sugary cookies and fatty fries with healthier options: Try a couple of our famous Peanut Butter and Jelly Cookies (“Recipes for Phase 2 Meal Plans” Section) or Baked Sweet Potato Chips (“Recipes for Phase 2 Meal Plans” Section).
* * *
living THE SOUTH BEACH DIET
Jocelyn J., age 57: We’ve Changed Our Lives for the Better
I was diagnosed with breast cancer in 2000 and underwent a double mastectomy and a course of chemotherapy. It was very, very rough. After my treatments were over, I was put on tamoxifen to prevent a recurrence of the cancer, and like a lot of women, I started to gain weight on the drug. Much to my dismay, the pounds really started piling on. I had always been slim, and suddenly, overnight, I was fat. I zoomed through clothing sizes at record speed. Soon I weighed 175 pounds, a lot for my 5-foot-6 frame. Needless to say, I was not happy with my situation. Not only had I gone through an ordeal with my treatments, I now had to deal with this new, larger body. I tried cutting back on my food intake, but it didn’t help.
I thought that I could never get my old body back and resigned myself to being unhappy about my weight. At the time, my husband, who weighed 228, was told by his cardiologist that his cholesterol was bad and he had to lose weight. The doctor recommended that he follow the South Beach Diet. Since I wanted to lose weight, too, we decided to try it together. I wasn’t very hopeful, but I felt I had nothing to lose.
I bought the South Beach Diet cookbooks and was intrigued by what I read. Since I had always been thin, I had no idea of what triggered obesity. I learned a great deal about how to eat and put meals together. I’m a gourmet cook, and I love good food. I got very excited when I started to read the recipes. They were great! My husband, who normally dislikes fish, even enjoyed one of the fish recipes I made.
Over the next few months, my husband lost 28 pounds and is now steady at around 199. He’s always telling me how much better he feels now that he is lighter. His cardiologist is also thrilled. And I’m thrilled that I lost 35 pounds and have kept the weight off.
The South Beach Diet definitely changed our lives for the better. We are now conscious of what we’re putting into our mouths. Occasionally we eat things that we shouldn’t, but we haven’t regained the weight. I gave away all my fat clothes and swore that I would never get to that point again. Whenever I feel my weight is creeping up, I go back to Phase 2.
We are firm believers in the South Beach Diet and sing its praises whenever we meet someone who is struggling with weight and wondering what diet to go on.
* *
*
Of course there will be those times when you do give in to a craving. When this happens, do have a couple of cookies or fries, but at the same time think about how much better you will feel if you don’t have too many. Or, if a little ice cream will satisfy your desire for a special sweet, have a few bites. You may find you have more control after a small indulgence. And on those occasions when you just don’t stop, let it go and return to making healthier eating choices as soon as possible. You should never feel that you’re on or off the South Beach Diet. Eating everything today because tomorrow you know you can’t creates an all-or-nothing mentality that’s detrimental to making the diet a successful lifestyle.
Do I still need to eat snacks during Phase 3?
It depends on what else you’re eating throughout the day. If you’re eating three good meals daily and don’t get hungry in between, you may not even need healthy snacks. Keep in mind that the purpose of snacking is to prevent drops in blood sugar that cause cravings and leave you feeling famished. On Phases 1 and 2, snacks were particularly important to help wean you off highly processed refined starches and sugar-laden foods and help you adjust to this new style of eating. But now that you’re on Phase 3, you’re no longer eating the foods that caused your cravings, and this makes snacks less critical.
Interestingly, I’ve had a number of Phase 3 dieters tell me that they prefer to graze, or eat smaller meals throughout the day, rather than three fuller ones. There’s actually an advantage to eating less at a time but more often, and it’s due to what’s called thermogenesis, which is the measure of the amount of calories burned as part of digesting a meal. Not surprisingly, you burn more calories when you digest bigger meals—but, as it turns out, not by that much. Therefore, if you eat the same amount of healthy foods daily but divide it among five smaller meals instead of three larger ones, for example, you’ll burn more total calories each day, thanks to engaging your digestive system more often.
The South Beach Diet Super Charged Page 31