You may start on the South Beach Diet hoping just to lose weight. If you adopt it and stay with it, you will surely accomplish that much. But you’ll also do a lot more for yourself, all of it very good. I’m not exaggerating when I say that this diet can, as a fringe benefit, save your life.
I’ve described, in a nutshell, how you would pass the initial weeks on the South Beach Diet. Now I’ll back up and tell you in greater detail how a typical day will go.
Let’s start with the first day of Phase 1. You’ve no doubt treated yourself to a memorable meal the night before, but whatever carb-driven cravings you prompted came as you slept, with no further damage done. By the time you wake up today, your bloodstream is a relatively clean slate. The immediate goal is to keep it that way. We will accomplish that simply by not introducing any bad carbs into your system.
We’ll begin with a two-egg omelet fortified by two slices of Canadian bacon, cooked in a spray of olive or canola oil. You may yearn for your usual toast or bagel, but if you can get your mind off bread, the rest of you will follow.
This will be your first test of the new regimen. It may take a few days to wean yourself from the customary morning dose of carbs. But it’s our goal in Phase 1 to begin reversing your body’s likely inability to process sugars and starches properly, the condition at the root of most weight problems.
To accomplish this, we must cut off all carbs but the healthiest ones. This means we’ll allow those highest in fiber and nutrients and lowest in sugars and starches–vegetables and salads only, in other words, at least for these 2 weeks.This morning’s combination of proteins (the eggs and Canadian bacon) and good fats (the oil and the bacon, which is leaner than its American cousin) will keep your stomach full and occupied with digestion. You won’t have to contend with hunger pangs now or later this morning.
It didn’t have to be the Canadian bacon omelet–we could have gone with two eggs and some asparagus, broccoli, mushrooms, or peppers. That would have introduced some good vegetable fiber to the mix. An omelet with ham or low-fat cheese would have been fine, too.
With this meal you can have coffee or tea if you like, with low-fat milk and sugar substitute. There are many to choose from nowadays–I prefer one that’s actually derived in part from a form of sugar, although it has no calories. Some diets prohibit coffee or tea because caffeine does intensify cravings somewhat. But you’ve got enough changes to contend with without having to give up your morning coffee, too.A phenomenon I’ve noticed when dealing with overweight people is how many of them skip breakfast altogether–especially women, for some reason. It’s not even necessarily an attempt to save on calories. They say they just don’t like eating first thing in the morning.
The problem is that this allows blood sugar to drop and hunger to increase over the course of the morning, resulting in powerful cravings for a lunch that includes carbs of questionable value–the very kind guaranteed to keep you overweight. So, skipping breakfast is a bad idea, especially if you’re trying to fight off obesity.
The array of breakfasts, even in the strict first phase, is varied. There’s a frittata made with smoked salmon, for instance, and something we call Vegetable Quiche Cups To Go, which are made with eggs and spinach and, for the sake of convenience, can be prepared in advance and then microwaved at mealtime.
We make liberal use of eggs for breakfast, which will alarm some people who have been taught to avoid them due to cholesterol concerns. It turns out that eggs contain no saturated fat and raise the good cholesterol along with the bad. The yolk is a good source of natural vitamin E and protein, too. So eggs are permissible.
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