South Beach Flashcards
What are the two outcomes targeted by the South Beach Diet
1) Better cardiovascular health
2) Losing weight
What is the most likely cause of too much belly fat?
Too much insulin
How do you fight insulin resistance?
Mainly, remove the BAD carbs from your diet.
Also exercise (in particular weight training) has been shown to help
What are considered “good carbs’?”
1) Vegeatbles
2) Fruits
3) Whole Grains
What is the first principle of the South Beach diet?
Permit good carbs and restrict the bad ones (highly processed where fiber has been removed)
How might you summarize the diet big picture? (South Beach)
Our major concern is that dieters eat good carbs and good fats.
Once that’s all under control, portions and percentages take care of themselves.
What impact do refined carbs have on hunger levels?
Refined carbs cause rapid changes in blood sugar levels, stimulate further hunger, thereby encouraging overeating and obesity.
With the subsequent blood sugar crash, hunger levels spike.
What types of carbs are allowed in the 1st 2 weeks? (South Beach)
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.
What is the South Beach view of portion control?
In general, don’t focus on portion sizes, but rather on eating the right foods. Good carbs and good fats.
No portion control or calorie counting needed.
Should I be worried about eating fish too often?
Several diet studies have shown that eating fish a few times a week prevents heart attacks and strokes.
What’s the short list of foods you can eat on Phase 1? (5 - South Beach)
1) Vegetables - lots of them
2) Fish
3) Lean proteins (eggs, chicken, beef, pork, etc)
4) Low to no fat dairy
5) Nuts (limited)
What can you add on Phase 2? (South Beach)
Fruit and high fiber carbs
Which foods make you gain weight the fastest?
As we’ve seen, the equation behind most obesity is simple:
The faster the sugars and starches you eat are processed and absorbed into your bloodstream, the fatter you get.
This is crucial to understanding how your body operates: The more food is preprocessed, the more fattening it will be.
How can eating make you hungry?
Eating does put an immediate end to hunger.
But some foods also create new cravings by making you hungrier than you would be if you hadn’t eaten them.
Specifically I want to emphasize what all the studies show: Eating bad carbohydrates—especially highly processed ones—creates cravings for more bad carbs,
Since quickly absorbed carbs make you fat, what can slow down their absorption? (4)
1) Fiber
2) Fat
3) Protein
4) Acid (like lemon or vinegar)
How does the speed of carb absorption relate to hunger levels?
Slower digestion of carbs, less insulin.
Less insulin, less dramatic drop in blood sugar.
Less of a sugar rise and fall now, less hunger later.
What are 2 strategies to help fight overeating?
Therefore, we can most easily stop ourselves from overeating by two strategies:
- We can eat the foods (and combinations of foods) that cause gradual rather than sharp increases and decreases in blood sugar.
- We can learn to anticipate hypoglycemia and avert it with the timely consumption of snacks. This one is crucial: It takes much less food to prevent hypoglycemia than it does to resolve it.
What causes the body to store fat in the midsection?
Excess insulin
What is a good indicator of insulin resistance?
Belly fat. It’s a strong indicator of prediabetes
What does Dr Agatson say about a beer belly?
People usually refer to central obesity by some cute euphemism—it’s a paunch, a beer gut, a potbelly.
But to me it’s a serious warning of unhealthy blood chemistry today and cardiac trouble ahead.
What is the cause of strong food cravings?
It’s the high level of sugar in the bloodstream and then the rapid plunge (when you finally produce enough insulin) that causes your sharp food cravings.
How can you help prevent overeating while at a restaurant?
Eat a protein filled snack about 15 minutes before you go.
That will give your mind enough time to register that you aren’t starving, and help you avoid loading up on carbs before the meal arrives.
How long does it take your brain to recognize that you’re full?
Approx. 20 minutes
When should you eat your snacks? (Phase 1)
You’ll be urged to have snacks in the midmorning and midafternoon, whether you need to or not. You’ll have dessert after dinner.
