South Beach Diet

Question
I have been doing the South Beach Diet and I have lost 13lbs.  I was 210 and now at 197. I am now in phase 2 of this diet, but I can't seem to lose anymore weight.  I have eaten very little whole wheat bread and only once have I eaten whole wheat pasta.  What am I doing wrong.  I have been exercising 4 to 5 days a week doing mainly treadmill and stairmaster.  Please help me move past this hurdle.  I am really focused and ready to do whatever it takes.  Thank you

Answer
Hi Kelly,

Thank you for choosing all experts. I would like to generalize the best way of losing weight. This is information you may already have though I like to be certain.

In order to lose weight your body composition has to be proportional to the nutrients it takes in. For example, the total number of nutrients you take in each day, should be divided to meet the needs of your body. 60 percent of your diet should be carbohydrates. 30 percent of your diet should be protein. 10 percent of your diet should be fat. If you are not taking in enough carbohydrates, you may be doing more harm than good.

I will give you a "sample plan" for you to consider.

Currently your BMR is 3653.45 (3563) calories.

That means that 365  calories is fat (40g/fat)

1095  calories is protein (273g/protein)

2190 calories should be carbohydrates (547g/carb).

In order for you to lose body weight effectively and in a healthy manner you need to keep your current activity level and lower the amount of calories you eat. OR increase your current activity level and keep your current diet.

That means that you should not exceed 3468 calories per day.

Three macro nutrients required are : carbohydrates, proteins and fat.

Carbohydrate should account for 60 percent of your macro intake.

There are 4 calories in 1 gram of carbohydrate

Protein should account for 30 percent of your macro
intake.  

There are 4 calories in 1 gram of protein

Fat should account for 10 percent of your macro intake.

There are 9 calories in 1 gram of fat.

Lets say you want to get to 190lbs.

That is 3523 calories per day.

352 calories should be fat (39g/fat)

704  calories should be protein (176g/protein)

1408 calories should be carbohydrates (352g/carbs).

Keep your current activity level and moderate high intensity.

You will need to get your heart rate to 3/4 MHR

(mhr is max heart rate which is determined by age. so 220-age = mhr)

intensity is often determined by what percentage of your mhr you use. You should NEVER allow your heart rate to get over 95 MHR. This is very dangerous.

If you are new to this type of workout, then keep your THR (Target heart rate, or the heart rate you are trying to reach), at 3/4 MHR on a 30 second hold.

That means you would get your heart rate to 75 percent of your Max heart rate (220-age). If you are mathematically inclined that means it would be

3/4 (220-age) held for 30 seconds per rep.

for example, if you are/were 20 years old:
a.  your MHR would be 200.

b.  3/4= 75 %

c.  75% of 200 = 150bpm

d.  you would work out so your heart rate reaches but does not exceed 150 bpm, for 30 seconds)

e.  increase by a quarter hold every week.

f.  so you would hold your THR (150bpm) for 15 seconds longer during each rep,  than the previous week

(on the second week, it would be 45 seconds, third week one full minute, etc.)

the only thing that will change in the above example is your MHR (Maximum Heart Rate). Everything else remains the same.


This keeps your workout effective and balanced with your diet and if you keep on this diet properly, you should expect a weight of between 190 and 191.

Fad diets are often risky.

Some people claim that their diet is a guaranteed plus.

Some are. Some are not.

Avoid those "stop eating diets".

If there is ANY diet that tells you to stop eating, or you are eating too much, etc. avoid it.

Your diet is based on how healthy you eat, not how often.

Of course this is not always the case (for example, patients with eating disorders).

I hope this information has been helpful for you. The above mentioned Sample Plan is for a relatively rigorous program, please consult your physician before beginning it, if you decide to start it.

If you need any further information, please feel free to message me back. Thank you again for choosing all experts.
You are welcome to rate the usefulness of this information and your amount of satisfaction with the information I have provided you.

Good Luck!

Zachory L. Cook
CPT/CFI, CSN,CSFI
International Fitness Assocation (IFA)
Certified Instructor Number (CIN): 206697

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