The South Seaside Food regimen has three phases: The primary goals to kick-start the load loss course of, the second takes the dieter to their goal weight, and the third goals to take care of the perfect weight.
Part I: Kick-starting the weight-loss course of
Part I of the weight-reduction plan lasts 2 weeks.
It goals to remove cravings for sugary meals and refined starches by stabilizing blood-sugar ranges. Fast weight reduction might happen throughout this part.
In Part I, the dieter will eat normal-sized parts of:
- lean meats
- fish and shellfish
- reduced-fat cheese
The individual will eat three balanced meals a day, with desserts, plus snacks.
The snacks are necessary, even when the person will not be hungry, as a result of somebody who feels happy is much less prone to overeat on the subsequent meal.
Meals to keep away from throughout Part I embody:
- baked and sugary meals similar to cake, cookies, sweet and ice cream
- alcoholic drinks
Individuals can reintroduce a few of these in Phases II and III.
Part II: Attaining the goal weight
Part II lasts till the individual reaches their desired weight.
The person now learns to reintroduce some “good” carbohydrates.
Weight reduction might now be regular, however slower than in Part I. Throughout Part II, the weight-reduction plan says individuals often lose 1–2 kilos every week, relying on their metabolism.
Sluggish, regular weight reduction is best, says the South Seaside Food regimen, as a result of it's extra prone to final.
Some individuals fear about regaining the load already misplaced after they begin consuming the carbs once more.
Dr. Agatston stresses that they need to reintroduce these carbs, as a result of if they will observe this weight-reduction plan for all times, carbs will likely be important long-term for sustaining good well being.
The individual will introduce the carbs little by little.
Appropriate carbs embody:
- most fruits
- some whole-grain breads, and pastas
- some further greens, together with peas and potatoes
- some treats
- brown rice
First, the individual will add one single carb to only one every day meal for one week. The individual ought to monitor carefully how their physique responds to a reintroduced carb over just a few days.
If the physique responds appropriately, they'll add a second carb, once more monitoring the physique’s response fastidiously.
Examples of an acceptable response to added carbohydrates are:
- improved vitality
- higher sleep high quality
- higher temper
- continued sluggish weight reduction
- common bowel actions
- higher pores and skin
This continues till the individual has 2–three servings of the proper carbs every day.
If an individual doesn't really feel snug at this stage, they'll return to Part I for just a few days, till they regain management.
Individuals would possibly must revisit Part I in the event that they expertise:
- meals cravings
- issue controling carbohydrate parts
- weight acquire
- a return to previous, unhealthful consuming habits
On reaching the goal weight, the dieter strikes on to Part III.
Part III: Adopting a life-style
In Part III, the person learns to make good meals selections and keep their new weight in the long run, whereas having fun with all meals carefully.
Part III is the “upkeep part.” Now, the individual ought to really feel that they're adopting a life-style, relatively than following a weight-reduction plan.
If the meals cravings return, or if weight will increase, the dieter can return to Part I or II.
The creators of The South Seaside Food regimen say that, in Part III, individuals don't return to consuming no matter they like. As an alternative, they proceed to make good meals selections, attempt new recipes and components, and luxuriate in a brand new way of life.
Part III is about sustaining a perfect physique weight and experiencing higher well being.