100 Weight Loss Tips
Good Carb Diet
WHAT IT IS – A three-phase plan that has been likened to the low-carbohydrate Atkins program because during the first two weeks, South Beach eliminates most carbs, including bread, pasta, potatoes, fruit and most dairy products. In PHASE 2, healthy carbs, including most fruits, whole grains and dairy products are gradually reintroduced, but processed carbs such as bagels, cookies, cornflakes, regular pasta and rice cakes remain on the list of foods to avoid or eat rarely. Ditto for carrots, corn, bananas, raisins, pineapple, fruit juice and watermelon. This phase lasts until the weight goal is reached. In Phase 3, adherents are urged to stick mostly with the same foods as in PHASE 2. Agatston notes, however, thatlapses are inevitable and dieters may need to “switch back to PHASE 1 for a week or two” when they overindulge and regain weight.
PHILOSOPHY – The program is based largely on reducing or eliminating foods with a high glycemic index — a measure of the rise in blood sugar after eating a particular food. The South Beach Diet, Agatston writes, “corrects the way your body reacts to the very foods that made you overweight,” especially sugar.
Reality Check: “The glycemic index is interesting,” notes Wadden, but there isn’t enough evidence to prove its effectiveness in weight loss. Adds Wing, “For weight loss, the bottom line continues to be calories, not the glycemic index.”
WHAT IT PROMISES – Eight- to 13- pound loss in the first two weeks; about one to two pounds per week after that. Belly fat is said to vanish first, though Agatston doesn’t explain why.
HOW IT STACKS UP – Calories aren’t counted, but based on serving sizes and ingredients provided in sample menus and recipes, intakein all phases runs about 1,200 to 1,400 calories daily, provided that you eat reasonable portions. This calorie level should produce weight loss of about a pound per week. Fat — much of it healthful fat from salmon and olive oil — provides 40 to 50 percent of calories, higher than the 30 percent or less targeted by low-fat diets and groups such as the American Heart Association. According to the Healthy Eating Index, South Beach PHASE 1 could fall short on fruit and grains for women and men, and may have too much saturated fat, but it appears to hit the mark on milk, vegetables, meat, cholesterol and variety. PHASE 2 may still skimp on grains and some dairy products and may have too much cholesterol because of eggs. But for women especially, it appears to score well on vegetables, fruit, meat, saturated fat, sodium and variety. Men may need more vegetables.
PHYSICAL ACTIVITY QUOTIENT – Newspaper ads promise that exercise is not needed for success on the South Beach Diet. The book offers just a half-page on physical activity, which Wadden says is surprising given that Agatston is a cardiologist. “It’s true that you don’t have to exercise to lose weight,” Wadden says, “but it sure helps.” And as Wadden notes, increased
physical activity is good for improving such other things as energy, sleep, mood and blood pressure.
TABLE OF CONTENTS
Herbed Yogurt Cheese……………………………….. 13
Marinated Yogurt Cheese ……………………………. 14
Mediterranean Grilled Vegetable Soup ………………… 15
Roasted Tomato Soup ……………………………….. 16
Baked Halibut with Salsa Verde ……………………… 17
Cumin-Crusted Sea Bass……………………………… 18
Fillet of Sole with Spinach & Tomatoes……………….. 19
Mediterranean Roasted Fish …………………………. 20
Mustard-Crusted Salmon …………………………….. 21
Pan-Grilled Salmon Fillets with Tomato & Tarragon …….. 22
Losing Weight Nature’s Way
It is a widely recognized and acknowledged fact that the population of most developed Western countries is getting fatter, and we are not talking about a gradual increase here.
The number of people who are seriously overweight or clinically obese is exploding all over the Western world.
Just as an example, the statistics page of the ‘Weight-control Information Network’ quotes data from the National Health and Nutrition Examination Survey (NHANES) which indicates that by the end of 2004, around two thirds of adults in the USA were officially overweight, and nearly one third were clinically obese. The situation has already deteriorated significantly since then, so we really do have a global crisis on our hands.
This explosion is placing a very heavy additional burden on the already overworked and under resourced health services in a number of countries.
At the same time, statistics over the past few years would strongly suggest that the trend for citizens of most developed countries to get fatter by the day is not likely to be reversed any time soon without dramatic action.
Consequently, the strain on health services across the world is also going to increase, which in turn means that the inevitable breaking point is likely to be reached soon.
This means that if you are seriously overweight or obese, grabbing your copy of ‘Losing weight nature’s way’ is important, because this represents a significant step forward in a couple of very important ways.
Firstly, it indicates that you or somebody that is close to you – perhaps a family member or other loved one – has a weight problem. Furthermore, if the individual with the problem is you rather than someone else, this also indicates that you have acknowledged your problem, which is often the first and hardest step.
Secondly, the fact that you are reading this now indicates that you have decided to do something about your weight problem, and that decision represents a very significant shift in your way of thinking and attitude to the shape that you are in.
I don’t know many overweight or obese people who are happy with their physical condition, but I do know plenty of people who are seemingly content to put off their decision to start losing weight to another day. Unfortunately for people like this, another day never comes, either because they simply choose to ignore their problem or because their weight problem is a primary factor that helps to kill them off early.
I make no apology for putting it in such blunt, stark terms, because as suggested, people who are significantly overweight or obese represent an increasingly troublesome burden on global society.
The day when health services collapse under the weight of treating people whose problems are generally a result of their own self indulgence and inability or unwillingness to curb their bad habits is not far away if we don’t start reversing the trend towards obesity very soon.
I know that there are hospitals in the UK (which has a National Health Service that is supposed to offer treatment to all, remember) that are already refusing to provide treatment to people who are seriously overweight or obese. I am certain that this is a trend that is likely to become far more common in the years to come, and not only in the UK. Perhaps you live in a place where you pay for medical attention and treatment, so you might say that this will never happen to you as long as you are willing to pay for your treatment.
Fine, but what happens when your bill doubles or triples because you are seriously overweight or obese?
It’s going to happen because the risks involved in undergoing serious medical treatment are significantly higher for overweight or obese people, and you can be sure that if they are not already doing so, the medical authorities will start factoring this into the amount that they charge.
You are reading this, so I take that as a sign that you do not want to be overweight or obese forever.
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