The South Beach Diet

A Low Carb Diet

Does healthy really look this good?

Presented by: Stephanie Huffaker, Jessica McCord, & T’keyah Anderson

Here’s the skinny…The plan consists of 3 phases, similar to the Mediterranean diet menu, to help you eliminate cravings and jump start weight loss.

PHASE 1 PHASE2 PHASE 3

Phase 1 is designed to help you eliminate cravings for sugars and refined starches. Rapid weight loss occurs in this phase. Typically lasting 14 days. no fruits, grains, starches, or alcohol

Phase 2 is designed to keep your weight loss steady while continuing to loose weight. Phase 2 lasts as long as it takes for the individual to reach their goal weight. Slowly add carbohydrate foods back into your diet

Phase 3 allows the person to eat all foods within moderation. At this point, good eating habits should be established. If one feels like they are reverting back to bad eating habits, revert to Phase 1.

Article Summary - Stephanie HuffakerJournal Citation

1. TERRAZI A. CLIFTON NUTRITIONIST WARNS OF THE SHORT FALLS OF FAD DIETS. The Record. May 30 2011. Available from: http://search.proquest.com/docview/869170791?accountid=38769.

Summary Statement

The article discusses how as swimsuit weather approaches many individuals choose the “quick fix” fad diet over the counting calories and burning fat through exercise method. Fad diets are not individualized, therefore they do not work for each person. The key to weight loss is balance. Balance between intake vs. output.

The article continues about exercise being as close to “a magic bullet” as anything yet. Nutrition and exercise go hand in hand. The famous quote still plays in today, “Everything in moderation.”

South Beach Diet

Food Amount Serving Size MILK; COW, LOWFAT, PAST & RAW, FLUID, 1% FAT, W/NFMS & ADDED VIT A

1 1 CUP - 245 grams

EGGS; CHICKEN, WHOLE, CKD, HARD-BOILED 1 1 LRG EGG - 50 grams

EGGS; CHICKEN, WHOLE, CKD, SCRAMBLED 2 1 EGG - 60 grams

OIL; OLIVE, SALAD OR COOKING 1 1 TBSP - 13.5 grams

PORK; FRESH, LOIN, WHOLE, SEPARABLE LEAN ONLY, CKD, BRAISED

2 3 OZ - 85 grams

CELERY; RAW 2 1 STALK - 40 grams

CARROT JUICE; CANNED 2 1/2 CUP - 123 grams

BEANS; SNAP, GREEN VAR, CKD, BOILED, DRAINED, W/SALT

2 1/2 CUP - 62 grams

TOMATO JUICE; CND, WO/SALT ADDED 1 1/2 CUP - 122 grams

NUTS; ALMONDS, DRIED, UNBLANCHED 2 1 OZ(24 WHL KERNELS) - 28.4 grams

FISH/SHELLFISH; SALMON, CHINOOK, SMOKED

2 1 OZ - 28 grams

FISH/SHELLFISH; TUNA, CANNED, DRAINED SOLIDS, WHITE MEAT, CANNED IN WATER

1 3 OZ - 85 grams

PEANUT BUTTER; SMOOTH STYLE, W/SALT 2 2 TBSP - 32 grams

KRAFT 2% MILK NATURAL REDUCED FAT CHEESE; SHARP CHEDDAR

3 1 OZ - 28 grams

MCDONALD'S GRILLED CHICKEN SALAD DELUXE

1 1 SALAD - 257 grams

Sample Menu by: Stephanie Huffaker

Less than 66% RDA Permissible RDA (67% - 99%) Exceeds 100% RDA

Nutrient Total Rec. % Rec Water (g) 1071.87 ---

Calories 2306.2 2200 104.83%

Pro(g) 185.3 50 370.60%

Fat (g) 138.08 73.33 188.30%

Carb (g) 88.03 ---

Fiber (g) 17.29 30 57.63%

Ash (g) 18.02 ---

Cal (mg) 1435.72 1000 143.57%

Phos (mg) 2311.79 700 330.26%

Iron (mg) 13.74 10 137.40%

Na (mg) 3104.01 2400 129.33%

Pot (mg) 4221.48 ---

vitA (IU) 73586.79 4000 1839.67%

Thia (mg) 1.95 1.1 177.27%

Ribo (mg) 3 1.1 272.73%

Nia (mg) 28.81 14 205.79%

vitC (mg) 88.92 75 118.56%

satF (g) 37.3 24.44 152.62%

monoF (g) 61.56 24.44 251.88%

polyF (g) 22.9 24.44 93.70%

Chol (mg) 887.06 300 295.69%

Nutrient values

Stephanie Huffaker