I talk up the South Beach diet plan a great deal as this is the way I think most people should eat. Also, back in my early days of medicine, I was with the University of Miami and Jackson Memorial Hospital, where we routinely collaborated with cardiologists from South Beach and Mount Sinai Medical Center.
Some of the physicians mentioned in the original South Beach book are known to me. The South Beach plan is rock solid, tasty, easy and based upon the glycemic index.
The glycemic index was originally created for those with pre-diabetes and diabetes type 2. The index is a tool to compare the amount of sugar produced after digestion and in your blood. A number is assigned so that comparison can be made with other foods you may choose.
The lower the number the less insulin your body will produce. There are different glycemic lists so choose one and stay with that one, they are not interchangeable. This is a superb nutritional tool to use with candida (yeast), cancer or special dietary need. This is excellent for healthy people who wish to manage their weight or just to stay healthier, too!
On the South Beach glycemic index, to lose weight choose foods below 65 on the index and eat as much as you wish. You will lose weight, often dramatically. To maintain weight, choose foods 75 or below and to gain weight choose 75 and higher. For health maintenance choose 75 and lower.
Meats of any kind, just like cheese, eggs and oil (see good oil below) have no glycemic index value, as these do not raise blood sugar levels. Eat as much of these foods as you wish and as often as you like.
If you have had a heart attack, cardiovascular disease, stroke, arthritis, auto-immune disorders and/or chronic inflammation of any type, then eliminate beef and reduce pork and lamb. Be sure to increase whole grain foods. A more vegetarian diet certainly should be considered.
If you have kidney stones or prone to have them, then greatly reduce but don't eliminate the dark green leafy foods. Be sure to increase whole grain foods. If you have serious kidney disease, follow the diet your health care provider suggests, avidly.
Small amounts of real butter, olive oil, avocado, sesame and coconut oil are all good choices. Should you decide to fry food, choose safflower oil due to its high smoke point.
Recipes are easy to find and easy to prepare. So enjoy!