The South Beach Diet Good Fats/Good Carbs Guide: The Complete and Easy Reference for All Your Favorite Foods

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Overview

On the South Beach Diet, you don't have to count -- not fats, not carbs, and certainly not calories. The secret is eating the right foods -- the good fats and good carbs Dr. Agatston identifies in his plan. This companion to The South Beach Diet and The South Beach Diet Cookbook will offer the latest information regarding good fats and good carbs, as well as sugars and trans fats. Organized by food category -- beverages, breads, fruits, vegetables, meats, fish, and more -- with specific listings under those ...
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The South Beach Diet Good Fats/Good Carbs Guide: The Complete and Easy Reference for All Your Favorite Foods

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Overview

On the South Beach Diet, you don't have to count -- not fats, not carbs, and certainly not calories. The secret is eating the right foods -- the good fats and good carbs Dr. Agatston identifies in his plan. This companion to The South Beach Diet and The South Beach Diet Cookbook will offer the latest information regarding good fats and good carbs, as well as sugars and trans fats. Organized by food category -- beverages, breads, fruits, vegetables, meats, fish, and more -- with specific listings under those headings for ease of use, the book will also contain tips on dining out.
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Product Details

  • ISBN-13: 9781579549589
  • Publisher: Rodale Press, Inc.
  • Publication date: 12/17/2003
  • Pages: 160
  • Product dimensions: 4.90 (w) x 7.12 (h) x 0.36 (d)

Meet the Author

Arthur Agatston, M.D., is a preventive cardiologist and associate professor of medicine at the University of Miami Miller School of Medicine. In 1995, Dr. Agatston developed the South Beach Diet to help his cardiac and diabetes patients improve their blood chemistries and lose weight. Since then, his book The South Beach Diet and its companion titles have sold more than 22 million copies. Dr. Agatston has published more than 100 scientific articles and abstracts in medical journals, and recently he received the prestigious Alpha Omega Award from New York University Medical Center for outstanding achievement in the medical profession. He lives in Miami Beach with his wife, Sari.

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Read an Excerpt

Your Road Map to South Beach Success

Welcome! I'm glad you've decided to try the South Beach Diet and have taken the first step toward a future filled with health and vitality.

The South Beach Diet can't be classified as a low-carb diet, a low-fat diet, or a high-protein diet. Its rules: Consume the right carbs and the right fats and learn to snack strategically. The South Beach Diet has been so widely successful because people lose weight without experiencing cravings or feeling deprived, or even feeling that they're on a diet. It allows you to enjoy "healthy" carbohydrates, rather than the kinds that contribute to weight gain, diabetes, and cardiovascular disease. You can eat a great variety of foods in a great variety of recipes. This prevents repetition and boredom, two obstacles to long-term success. Our goal is that the South Beach Diet becomes a healthy lifestyle, not just a diet. The purpose of this guide is to help you to accomplish this with ease. Read on for more on the principles of the diet, how to use this Guide, and shopping and dining-out tips.

Good Fats, Bad Fats

Fat is an important part of a healthy diet. There's more and more evidence that many fats are good for us and actually reduce the risk of heart attack and stroke. They also help our sugar and insulin metabolism and therefore contribute to our goals of long-term weight loss and weight maintenance. And because good fats make foods taste better, they help us enjoy the journey to a healthier lifestyle. But not all fats are created equal—there are good fats and bad fats.

"Good" fats include monounsaturated fats, found in olive and canola oils, peanuts and other nuts, peanut butter, and avocados. Monounsaturated fats lower total and "bad" LDL cholesterol—which accumulates in and clogs artery walls—while maintaining levels of "good" HDL cholesterol, which carries cholesterol from artery walls and delivers it to the liver for disposal.

Omega-3 fatty acids—polyunsaturated fats found in coldwater fish, canola oil, flaxseeds, walnuts, almonds, and macadamia nuts—also count as good fat. Recent studies have shown that populations that eat more omega-3s, like Eskimos (whose diets are heavy on fish), have fewer serious health problems like heart disease and diabetes. There is evidence that omega-3 oils helps prevent or treat depression, arthritis, asthma, and colitis and help prevent cardiovascular deaths. You'll eat both monounsaturated fats and omega-3s in abundance in all three phases of the Diet.

"Bad fats" include saturated fats—the heart-clogging kind found in butter, fatty red meats, and full-fat dairy products.

"Very bad fats" are the manmade trans fats. Trans fats, which are created when hydrogen gas reacts with oil, are found in many packaged foods, including margarine, cookies, cakes, cake icings, doughnuts, and potato chips. Trans fats are worse than saturated fats; they are bad for our blood vessels, nervous systems, and waistlines.

As this Guide went to press, the Food and Drug Administration (FDA) ruled that by 2006, food manufacturers must list the amount of trans fats in their products on the label. (The natural trans fats in meat and milk, which act very differently in the body than the manmade kind, will not require labeling.) Until then, here are a few ways to reduce your intake of trans fats and saturated fats, South Beach style.

Go natural: Limit margarine, packaged foods, and fast food, which tend to contain high amounts of saturated and trans fats. Make over your cooking methods: Bake, broil, or grill rather than fry. Lose the skin: Remove the skin from chicken or turkey before you eat it. Ditch the butter: Cook with canola or olive oil instead of butter, margarine, or lard. Slim down your dairy: Switch from whole milk to fat-free or 1% milk.

Good Carbs, Bad Carbs

Carbohydrates, foods that contain simple sugars (short chains of sugar molecules) or starches (long chains of sugar molecules), have been blamed for our epidemic of obesity and diabetes. This is only partially true, because there are both good and bad carbohydrates. The good carbs contain the important vitamins, minerals, and other nutrients that are essential to our health and that help prevent heart disease and cancer. The bad carbs, which have been consumed by Americans in unprecedented quantities (largely in an attempt to avoids fats), are the ones that have resulted in the fattening of America. Bad carbs are refined carbs, the ones where digestion has begun in factories instead of in our stomachs. The good carbs are the ones humans were designed to consume—the unrefined ones that have contributed to our health since we began eating! Unrefined carbohydrates are found in whole, natural foods, such as whole grains, legumes, rice, and starchy vegetables. They're also called complex carbohydrates, so named for their molecular structure. Besides being packed with fiber, vitamins, and minerals, good carbs take longer to digest—a good thing, as you'll soon see.
Refined carbohydrates, on the other hand, are found in packaged, processed foods, such as store-bought baked goods, crackers, pasta, and white bread.

Refined carbohydrates are made with white flour and contain little or no fiber. In fact, many products made with white flour are advertised as fortified with vitamins and minerals, because the process of turning grain into white flour strips away its fiber and nutrients. One of our South Beach Diet rules is to avoid foods labeled as "fortified." Current evidence is that fortification with vitamins does not recreate the benefits of the natural vitamins that have been removed.

Despite the fact that good carbs are a critical part of a healthy diet, the typical American diet is filled with the bad kinds. And when we're overweight as a result of a diet laden with bad carbs, our bodies' ability to process all carbohydrates goes awry. To understand why, you need to understand the role of the hormone insulin.

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Customer Reviews

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Sort by: Showing all of 7 Customer Reviews
  • Anonymous

    Posted April 5, 2004

    Save your $7.99

    We have been following the South Beach Diet since November, and it IS the best diet around. Very healthy, easy to follow, and a way of eating we have adopted for the rest of our lives to remain healthy. BUT...this guide book was useless. The same food lists are available in the original book or online for free. The book lists mostly things to avoid, and those same things are listed in the original diet book. The book COULD have been helpful by sharing products available which are better choices. SUCH as the fat free, sugar free pudding one of the other reviewers listed. Also, so many restaurants now have South Beach friendly choices, this would have been a helpful topic. Save your money. Buy a good carb cookbook instead. There is a free website that is a wealth of information, with many South Beach recipes, it is 3fatchicks.com Good luck to everyone.

    5 out of 5 people found this review helpful.

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  • Anonymous

    Posted November 29, 2004

    A helpful guide in a small package

    I have been on the South Beach Diet since August and have lost almost thirty pounds.Once I got past the first couple of days it was easy. The guide is a good reference for those who don't want to carry the original book around. And while there are duplications between both books, the guide does have more listings. And the next edition will probably be more up to date. A great reference! And the fat-free, sugar-free pudding is AWESOME!

    1 out of 1 people found this review helpful.

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  • Anonymous

    Posted October 13, 2004

    IT WAS EASIER THAN I THOUGHT AND STILL WORKING ON IT!!!!!!

    I HAVE ALWAYS BEEN OVERWEIGHT AND I'M NOT TALKING JUST A FEW POUNDS HERE AND THERE. AFTER HAVING MY DAUGHTER I GAINED 90 LBS. THROUGH THE PREGNANCY AND FELT AND LOOKED HORRIBLE. SHE IS KNOW 3 YRS. OLD AND I DECIDED ENOUGH IS ENOUGH. I'VE BEEN ON A LOW-CARB/RAW VEGGIE DIET AND LOVE IT. I KNEW I COULDN'T CUT CARBS 100%, SO I ALLOW MYSELF ONLY A FEW CARBS A DAY AND IT CURBS MY CRAVINGS. I'VE LOST ABOUT 20 LBS. IN 4 WEEKS AND STILL LOSING, I HAVE ALSO DECIDED TO MAKE THIS A LIFE STYLE CHANGE AND NOT LOOK AT IT AS A DIET.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted March 16, 2004

    Living the South Beach Lifestyle in Michigan!

    This book helps you get started and keep up the South Beach lifestyle. The lists make the planning for dinner much easier. I recommend it highly.

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  • Anonymous

    Posted March 23, 2004

    Great reference guide but enhancements are needed

    I really use this book and it's a great reference for a lot of common foods. However, I hope the next edition will include an index and a more complete list of foods. For example, there are several types of pudding listed. However, the sugur free/fat free instant isn't included. I would think that this would be of interest for those following a low-fat/low-carb diet.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted March 21, 2004

    Great Portable Guide for Great Diet

    The South Beach diet has been great for me. I have not had cravings after the first couple of weeks and have been eating so many foods. I have meals at home and out that are very satisfying. This guide is a great portable way to keep within the guidelines with a quick reference. Both the diet and the books are highly recommended.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted January 5, 2004

    The Perfect Companion!!

    Very handy and succinct. This is the perfect companion to THE SOUTH BEACH DIET for people like me who have been on the diet for a month or more and are beyond Phase 3 and living the 'South Beach Diet Lifestyle'.

    Was this review helpful? Yes  No   Report this review
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