South Beach Diet

since i started sbd 2 months ago, my fingernails have begun to growbetter and stronger. i do alot of work with my hands in water anddetergents and still i see improvement dispite that. hope itcontinues.

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The Purpose of OWLInduction takes weight off quickly, but Ongoing Weight Loss (OWL) lets youpersonalize the Atkins Nutritional Approach to your tastes and needs.

On OWL you will:

continue to burn and dissolve fatmaintain control of your appetite sufficiently to control cravingslearn your threshold Level of Carbohydrate Consumption, which will allowyou to continue to lose weighteat a broader range of healthy foods, selecting those you enjoy mostlearn to make the most nutrient-rich choices among carbohydrate foodsdeliberately slow your rate of weight loss to lay the groundwork forpermanent weight management

Rules of OWLTo be successful on OWL, remember to:

keep protein and fat as the mainstays of your nutritional regimenincrease your daily carb intake by no more than 5 grams each weekadd new foods in the order listed in the carbohydrate ladderadd one new food group at a timeeat a food group no more than three times per week to start, then eat it dailystop new foods immediately if they provoke weight gain, the return ofphysical symptoms lost doing Induction or increased appetite or cravingscontinue doing OWL until you have five to 10 pounds left to lose

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Learn how to add up those grams of carb intake and you’ll be rewarded withthe ongoing subtraction of excess weight.

There are three key differences between Induction and Ongoing Weight Loss(OWL). The first is obvious: You will consume more carbohydrates. Second,whereas during Induction you ate your protein and fat foodsplus three cupsof salad and other veggies (and the special foods such as avocado, olivesand sour cream)OWL allows you much more choice. That means you can nowcraft a weight-loss regimen that is uniquely yours. But it also meansandhere’s the third keythat counting carbohydrate grams is truly yourresponsibility.

If you don’t count, you could get in trouble. Fortunately, counting is easywith the help of a carbohydrate gram counter, which will familiarize youwith the number of grams of carbs in common foods. (A copy of Dr. Atkins’New Carbohydrate Gram Counter, for example, is a good resource.) After youhave been following the Atkins Nutritional Approach for a while, you willbegin to have a natural feel for the carb counts of your favorite foods,but it is always a good idea to keep your carb counter handy so you cancheck out new or unfamiliar foods.

Your Own Private, Personal NumberLife in the 21st century means lots of numbers to remember, what withcell-phone numbers, bank PIN numbers and the like, but I’m going to giveyou the tools to find out another number that is just as essential for yourlifestyle. Remember these two basic principles:

When you do Atkins, your rate of weight loss is generally proportional tothe amount of carbohydrate you consume.The level of carbohydrate you consume can be measured. By attachingnumerical quantities to the carbohydrate foods you’re eating, you know howmuch you can safely eat.Your daily threshold of carbohydrate consumption is your CriticalCarbohydrate Level for Losing (CCLL). Stay below this number and you willexperience ongoing weight loss. Go above it and your weight loss stalls.Here’s how you’ll determine your CCLL: Each week, you’ll incrementallyincrease the quantity of carbohydrate you eat beyond the salad and one cupserving of vegetables allowed during Induction. These increments shouldmeasure roughly 5 grams of daily carbohydrates, representing one “level.”

During the first week on OWL, increase your daily carb intake from the 20grams a day on Induction to 25 grams a daygoing up one level. I recommendyou add either another salad, half an avocado, a cup of cauliflower or sixto eight stalks of asparagus or another vegetable. Continue to eat this wayfor the rest of the week. As long as your weight loss continues steadily,you can go up another levelto 30 grams dailythe following week. If youare a veggie lover, you may be happy continuing to add more salad greensand other vegetables. Or you may choose to add a half cup of cottagecheese, an ounce of sunflower seeds or a dozen macadamia nuts. If you’vebeen feeling fruit deprived, now is the time to add berries, the fruitslowest on the glycemic index. (Thirteen average-size strawberries contain 5grams of carbs.)

See How to Follow Phase Two, Part 2 for other suggestions of foods you canadd to your daily menu. Most people find it best to add back foods in acertain orderwhat Dr. Atkins calls The Carbohydrate Ladder. Note that fewpeople will be able to add back all these food groups in OWL. Those on thesecond half of the list tend to rank higher on the glycemic index and aremore commonly introduced in Pre-Maintenance.

Each week you’ll go up another level, adding another 5 gram increment untileventually you’ll reach a number at which you stop losing. That’s how youfind your CCLL. Above it, you lose no more, or you begin to gain. Below it,you continue to lose. The lower your metabolic resistance to weight lossand the greater your level of physical activity, the higher that numberwill be.

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One of the many reasons I can stay on this diet is that dark chocolateis allowed occassionally on Phase 2!!

I find the dark much more satisfying and I eat less of it.

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My mom lost 12 pounds during phase I. After 8days, I can already fasten some pants that I had couldn’t before.But, I find myself looking anxiously toward Phase II. I think, “I’lleat this, I’ll eat that”. That concerns me. So should I stay onPhase I until the desire for orange sherbet and real cheddar cheesegoes away?

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Can someone help me with this one, i’ve just started phase 1 andrealized that i’m not allowed any milk!!I have about 14oz of skim milk every morning with my protein shake, icannot bear having my protein shake with water and don’t think i canhandle eating eggs for breakfeast for the next two weeks.

I was considering eating a protein bar here and there for breakfeastbut there’s about 40g of carbs and probably sugar(sucrose).

Please advise why no milk and what alternatives there are forbreakfeast.

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I know that the book says that pita bread is allowed in Phase 2. Whatabout wraps?

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