The South Beach Diet Read Online Free PDF

calories a day, you should limit saturated fat to 20 grams or less.
    We don’t measure what are known as trans fats, which are used in many processed foods, for a very good reason: They’re bad for you in any amount. In a packaged food, if you see “partially hydrogenated” before any of the first three ingredients, put that item back on the supermarket shelf.
     
    Fiber
     
    Fiber is a mainstay of the South Beach Diet. Dietary fiber, or what our grandmothers called “roughage,” is the portion of edible plants that is not digested or absorbed from the small intestine. Most fiber comes from the structural parts of plants: the outer skin, stems, and leaves.
    Plant foods commonly eaten by man include a wide variety of fruits, vegetables, grains, legumes (dried beans, peas, and lentils), nuts, and seeds. Removing dietary fiber is one of the worst things that one can do to a carbohydrate food, and it’s the main way modern food processing turns a good carbohydrate (unrefined) into a bad carbohydrate (refined). We recommend that you look for at least 3 grams of fiber per serving when you eat foods like breads, rice, or pasta. To make sure you get the most fiber out of your whole fruits and vegetables, leave the skin on when possible.
     
    Which Phase and How Often
     
    The South Beach Diet is a three-step plan, going from the strictest early phase to the most liberal third one. As a result, some foods that are forbidden during the first 2 weeks are allowed later. Other dishes are out of bounds even during Phase 2, but are permitted in the third (maintenance) stage. We now tell you during which phase each food in this guide can be eaten, using four basic terms for each food: Good (G); Limited (L); Very Limited (V); and Avoid (A). Foods termed Good may be eaten regularly; Limited means it should be eaten no more than once a week; Very Limited means once every 2 or 3 months; and Avoid is pretty self-explanatory. We also use the term Allowed (a) for things like sparkling water or some sugar substitutes. Just to be clear, not all foods marked Good are created equal. Some foods, like non-starchy vegetables, can be consumed in larger portions than foods such as whole grain breads and low-fat dairy products. Use your South Beach Diet common sense.
    But it’s possible that the foods you are buying in your supermarket are different than what we’ve analyzed for this guide, even if it’s the same type of food. So remember to read those labels! Watch out for canned foods thickened with cornstarch or other starches, powdered mixes that contain trans fats, and sugar additives like high-fructose corn syrup.
    These recommendations are guidelines, not hard and fast quantifiers, because so much depends on you as an individual. How often you might eat something is governed by which phase of the diet you are on, how much weight you’re trying to lose, your body’s own metabolism, and so on. The best way to use this guide is first to consult the allowable food lists for whatever phase you’re on, and refer to any specific eating recommendations. Certain categories of foods like whole fruits are identified as “good” because they are, in fact, good, healthy foods; but if you’re in Phase 1 of the diet, you still need to avoid them entirely. When you reintroduce more good carbs in Phase 2 and beyond, do so with discretion, paying attention to how your body responds. The South Beach Diet is not just a way of eating; it’s a way of thinking about food. Once you understand its principles, you’ll always be able to make the right food choices.
    As we learn more, there will likely be changes in future editions of this book. To keep abreast of all changes and recommendations for the diet, visit www.southbeachdiet.com updates regularly.
     
    BEANS AND LEGUMES
     
    Beans and legumes are excellent sources of soluble fiber, which delays stomach emptying time, slows glucose absorption, and can lower blood cholesterol and assist weight loss. Beans