The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life

Preface

Acknowledgments

Phase 1 Weekly Exercise Plan

Phase 2 Weekly Exercise Plan

Phase 3 Weekly Exercise Plan

Phase 1 Foods to Enjoy

Phase 1 Foods to Avoid

Phase 1 Sample Meal Plans

Recipes for Phase 1 Meal Plans

Dr. Agatston Answers Your Questions about Phase 1

Foods to Reintroduce on Phase 2

Phase 2 Foods to Avoid or Eat Rarely

Phase 2 Sample Meal Plans

Recipes for Phase 2 Meal Plans

Dr. Agatston Answers Your Questions about Phase 2

Dr. Agatston Answers Your Questions about Phase 3

References

Conversion Chart

This book is a celebration and an affirmation. It is a celebration of the success of the South Beach Diet, and it is an affirmation of the wide acceptance of the healthy eating principles we have continued to advance since the original South Beach Diet book was published in 2003. These principles are simple: Choose nutrient-rich, high-fiber carbohydrates found in vegetables, fruits, and whole grains; good, unsaturated fats; lean sources of protein; and low-fat dairy.

This book also introduces a unique metabolism-revving exercise program that works. The program is based on the proven science behind interval training and core functional fitness.

For several years, readers of the original book and many of my patients have requested an update on the South Beach Diet. While the basic principles of the diet have not and are unlikely to change, volumes of new research have furthered our understanding of the importance of these principles. In fact, a major theme of mine when I speak to physicians and lay groups around the country is that the diet debates are over. We have progressed beyond the low-fat versus low-carb wars. We are at the point where there should no longer be confusion regarding the best diet approach for sustained weight loss and optimal health.

There is now a consensus of expert opinion that it is not the relative amounts of carbohydrate, protein, and fat that are important but their quality. Today, the basis of an optimal diet and of the South Beach Diet are one and the same. In fact, the healthy eating principles we stand by can be applied to almost anyone’s particular dietary needs. Our diet principles are reflected not only in the most recent recommendations of the federal government but also in the guidelines of the American Heart Association and many other organizations devoted to promoting good health.

We have learned a great deal over the past 5 years about how South Beach dieters can best apply our healthy eating principles to their hectic everyday lives. We have learned about the pitfalls that some dieters experience, and we have developed effective strategies to help them overcome these problems. One of these pitfalls is what I like to call the “You Can Never Be Too Thin” syndrome, in which people who have reached a healthy weight and look good still want to lose more weight. I explain why this is a problem that can lead to yo-yo dieting and even more weight gain (and what you can do about it) beginning on
Chapter 6
. We have also learned more about why some dieters plateau at a particular weight and what they can do to successfully rev up their metabolisms and continue their weight loss successfully. Furthermore, we have learned a great deal in recent years about how individual nutrients in foods and beverages can protect your health. This includes the phytonutrient resveratrol, which is found in one of my favorite foods (dark chocolate) and perhaps in one of yours (red wine).

Today we also know more about how and why the epidemics of obesity and diabetes have occurred, and ongoing research has taught us that the right diet is even more important than we thought just 5 years ago. In fact, in dozens of recent studies, the presence of belly fat has been convincingly associated with inflammation and appears to be a common denominator behind many of the diseases of the Western world. These fascinating new findings are helping us all better understand how to improve our own nutrition and health along with that of our families.

One criticism of the first South Beach Diet book was that we did not include more on exercise. While I have always been a strong believer in the health benefits of exercise and said so in the original book, in 2003 I didn’t feel that I had important new fitness information to communicate. At the time, our patient studies were done based on dietary changes alone in order to show the efficacy of the diet, and I didn’t want to dilute our exciting new approach to healthy eating. Today, thanks to some eye-opening personal experiences, I do have important and exciting new fitness information to offer in the form of a unique three-phase exercise program that dovetails perfectly with the three phases of the diet itself. To create the program, I consulted with two outstanding exercise specialists: Joseph Signorile, PhD, a well-known professor of exercise physiology at the University of Miami; and Kris Belding, a Miami-based Pilates teacher who has worked with my wife, Sari, and me for several years.

I have always considered the South Beach Diet and my goal to make it a lifestyle a work in progress. As new information becomes available, we do not hesitate to integrate it into our program. Naturally, as science marches forward, new developments in health, nutrition, and fitness may supersede or conflict with our current knowledge. But even as new knowledge must influence our thinking, the core mission of the South Beach Diet remains consistent: to help you live happier and healthier lives.

My ability and that of my colleagues to successfully treat our patients has improved exponentially during my 30-year medical career. Practicing medicine is more gratifying for me today than ever before because of the advances in medical and nutritional science. I am thankful that I have the opportunity to share some of this important information with you in this new book.

Arthur Agatston, MD