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South Beach Recipes - How to Create New South Beach Recipes

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The South Beach Diet is a specific branded diet and recipe system invented by Arthur Agatston, a cardiologist, and Marie Almon, a dietician, following the research of Dr. David J. Jenkins, developer of the glycemic index. The scientific development of the South Beach Diet was based on this research, but it was also a response to the diet developed by Dr. Robert Atkins that had already been around for several years.

Agatston had always believed that the Atkins Diet was potentially dangerous, as it led dieters to ingest too few carbohydrates, too little fiber, and more saturated fat than is healthy. This sort of diet could lead to an increased risk of heart disease. The premise of South Beach recipes is that there are two types of fats and two types of carbohydrates: good and bad. Health can be maintained simply by replacing bad fats and carbs with good fats and carbs.

Bad fats are considered to be saturated fats and trans fats. Saturated fats are those that raise levels of LDL cholesterol. They come mainly from animal-based foods such as meat, fish, dairy, and eggs. Coconut and palm oil are also high in saturated fats, unlike most other plants with high fat content. Trans fats, or trans fatty acids, are produced by full or partial hydrogenation of oil. Hydrogenated oil is used in many packaged and prepared foods to increase shelf life.

The good fats that replace bad fats in South Beach recipes are monounsaturated and polyunsaturated fats. Monounsaturated fats lower LDL (bad) cholesterol and increase good cholesterol. This type of fat is found in olive oil, nuts, and avocado. Polyunsaturated fats also lower bad cholesterol. They come from fish oil, corn, soy, and sunflower oil, among others.

Good carbs and bad carbs are differentiated by their glycemic index, which indicates the level of sugar content. Carbs with high sugar content are to be avoided and replaced by carbohydrates with low sugar content. Most bad carbohydrates are in the form of processed sugars and grains, but the group also includes fruit, fruit juice, soy, and many forms of vegetables.

For your South Beach recipes to truly follow the diet, you can use this list of common bad foods and good foods that can be used.

Foods to Avoid in South Beach Recipes

  • Alcohol
  • Flour
  • Bread
  • Oatmeal
  • Pasta
  • Pastries
  • Cereal
  • Fruit
  • Fatty beef: liver, rib cuts, brisket, etc.
  • Baked/fried pork
  • Dairy
  • Duck, Goose, and dark meat from chicken or turkey
  • High glycemic vegetables: barley, beets, carrots, corn, and potatoes

Foods to Use in South Beach Recipes

  • Eggs
  • Fish
  • Nuts
  • Olive oil
  • Chicken/turkey breast
  • boiled pork
  • Lean beef: sirloin, tenderloin, etc.
  • Tofu
  • Low glycemic vegetables: all green vegetables, artichokes, asparagus, beans, broccoli, cauliflower, celery, cucumber, eggplant, mushrooms, tomatoes, and zucchini

These lists are not “hard” lists, as South Beach recipes are slightly different depending on how long you have been with the diet. The South Beach Diet uses three phases. The first phase is the strictest, but only lasts for two weeks. It is designed to break the dieter’s hunger cycle. Phase 2 is a little more liberal. It allows some sugars and small quantities of wine. Phase 2 is designed for weight loss. Phase 3 is the most liberal. In fact, there are no strictly prohibited foods. Dieters are expected to understand the rules of the diet and follow them based on the meals of phase 1 and 2. Phase 3 is designed to maintain a healthy weight.

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