Indian Version of South Beach Diet

At Dietburrp we try our best to bring Diets from all over the world and Indianize it so that our readers can benefit from it. Here is another such world-famous diet. Presenting the Indian version of the south beach diet.

As the name suggests, the south beach diet was originated in Miami, in the south beach area. It was invented by Dr. Arthur Agatston in 2003 for fast and healthy weight loss. It is also known as a modified low carbohydrate diet. The South Beach Diet is low in carbohydrates and high in protein and healthy fats. But you don’t count calories and it is not a strict low-carb diet. So let’s see what an Indian version of south beach diet looks like.

Principles of the South Beach Diet:

The main aim of the Indian version of the south beach diet is to change the overall balanced nutrient content of the food. According to the diet, this imbalance helps in weight loss and maintenance of good heart health.

Glycemic Index and Glycemic Load:

The Indian version of the south beach diet is based on the principles of the glycaemic index (GI) and glycaemic load (GL). It advises consuming low GI and GL foods to promote good health and weight loss.

Nutrient Composition of the Indian version of South Beach Diet:

• Carbohydrate content of diet:

The total carbohydrate content in the diet is not more than 45 – 60 % of total calories. The Indian version of the south beach diet emphasizes on intake of whole grains, vegetables and fruits, and fiber-rich foods.

• Good Quality Fats:

The South Beach Diet is not only based on the glycemic index but also emphasizes the good quality fat intake. This diet encourages the appropriate intake of monounsaturated fats. Include olive oil, peanuts, avocado, and canola oils. Consume nuts, flaxseed and fatty fishes like salmon and tuna. To control calories do not consume more than 2 tablespoons of visible oil and not more than 1 serving of nuts.

Read – Benefits of flax seeds 

• High Protein:

Proteins have a moderate glycaemic index. They are digested slowly in our bodies, which do not spike the blood sugars. Proteins keep you satiated till a longer period of time keeping frequent hunger at bay. Select lean cuts, skinless white meat chicken, fish, soy products, legumes eggs, and fat-free and low-fat dairy products.

Exercise a complementary aspect of the Indian version of South Beach Diet:

Over time we all know the importance of exercise for the maintenance of a healthy body. It is an important aspect of your lifestyle. Regular exercise boosts the body’s metabolism and thus, helps in weight loss. Often while losing weight we reach a plateau when the weighing scale shows no difference. This is when exercise helps to get rid of that plateau.

Phases of the Indian version of South Beach Diet:

This diet has three phases.

• Phase 1: This is the strict phase of the diet. This phase is also known as the “body reboot” phase. To initiate, all high sugar carbohydrates are eliminated from the diet. This is a 2-week phase. This restriction of high glycaemic index carbohydrates eliminates the food cravings for high sugar. A simple cut in refined carbohydrates will initiate weight loss. You cut out almost all carbohydrates including refined flours, pasta, rice, bread, and fruit. No fruit juice or any alcohol is allowed. Consume good quality protein like soy and products, low-fat dairy products, seafood, skinless poultry, and lean meat. Eat high-fiber vegetables, good quality fats, nuts, and seeds.

• Phase 2: This is a long-term phase which targets weight-loss. In phase 2 you can add a few restricted items from phase 1. You can include good carbs like whole grain flours, multigrain bread, brown rice, and fruits. You continue this phase until you achieve your target weight.

• Phase 3: Phase 3 starts once you reach your goal weight. In this phase, the main focus is on maintenance of body weight and good health. Continue applying the principles of south beach diet and exercise regularly. In this phase, there is a minimum restriction on the food list. Everything in moderation is allowed.

You can follow these diets while on Phase 3 –

• 1200 calorie Indian diet plan for weight loss
• South Indian diet plan for weight loss 
• 1400 calorie weight loss diet

The Indian version of South Beach Diet –

Here is a sample menu plan for all 3 phases of the Indian version of the South Beach diet –

Phase 1 of the Indian version of South Beach Diet:

• Breakfast: Omelette with a cup of coffee (no sugar) or A bowl of sprouts with a cup of curd or a glass of buttermilk.
• Lunch: Vegetable salad + Cup of Curd + a bowl of Dal.
• Dinner: Grilled Vegetables + Soy patty + A glass of buttermilk
• Mid meals snacks: Paneer roll (multigrain flour for the pocket) or grilled paneer or vegetable soup or juice

Phase 2 of the Indian version of  South Beach Diet:

• Breakfast: Omelette + 2 slices of whole-grain or multigrain bread with a cup of coffee (no sugar) OR Oats upma with curd or Oats Porridge.
• Lunch: Vegetable salad + Brown Rice + Vegetable + Cup of Dal + a cup of curd.
• Dinner: Multigrain Roti + Vegetables + Vegetable Soup + Pulse preparation + A glass of buttermilk
• Mid meals snacks: Paneer roll (multigrain flour for the pocket) or grilled paneer or vegetable soup or juice

Phase 3 of the Indian version of South Beach Diet:

There is no restriction in phase 3. Thus, any healthy meal involving all food groups in moderation.

Eating out:

In all the phases eating out is not an issue, Hence if you follow the diet rules accordingly then food selection is not a problem. Order soup as a first course, then have a salad and choose lean protein. This will keep you full by the time your main course arrives. This avoids binging on desserts. Grilled vegetables or vegetable juice or grilled chicken or fish or paneer is a good option.

Check out our other diet plans for promising results in weight loss –

• The Indian version of the Atkins diet 
• the ketogenic diet for weight loss 
• The military diet Indian version 
• Paleo diet plan for weight loss 

Endnote:

The studies show South Beach Diet has a short term benefit but lacks evidence for a long term effect. As the south beach diet is based completely on the glycaemic index of food, till the low GI foods are consumed the diet will work wonders. But in the maintenance stage, once you start introducing prohibited foods, there is no foolproof evidence to support weight loss. It is advisable to take professional advice and weigh all the pros and cons before following any kind of diet.