Exploring patient behaviors more closely, Harvard researchers noted changes in lifestyle factors and a steady worsening in body mass index simultaneously contributed to the poor results.

Potato Based Foods & Sugar Drinks a Heavy Influence

Among the major correlations with the most weight gain we're those with a diet most commonly associated with potato chips (GI score of 54 – 74) who gains 1.69 lb, regular potatoes (baked, GI of 65) with 1.28lb, sugar based beverages (no GI) at 1.00 lbs, and unprocessed meats.

Foods with a strong reverse correlation (weight loss rather than weight gain) involved vegetables, log GI based whole grains (whole grain bread, GI score 40),  nuts, and yogurt (lowfat GI score 14).  [see Glycemic Index Chart for more scores]

Other factors not surprisingly involved:

• Physical activity (-1.76 lbs. for those engaged in regular activity)
• alcohol use (+ 0.41 lb per drink per day)
• smoking (+5.17 lb for new quitters)
• sleep (weight gain associated with those with < 6 hours or  > 8 hours of sleep a day)
• Television watching (+0.31 per 1 hour watched per day)

Glycemic Index and Dietary Choices Matter

Dietary and lifestyle choices can have a huge impact on normalizing weight and managing a healthy metabolism.  Diets high in the glycemic index and that feature low glycemic foods (see our glycemic index chart for more details) provide powerful advantages.  Other related diets like the south beach diet plan also perform well.).

While the observations noted in the New England Journal study aren't revolutionary, they confirm the premise of a managed diet and correlate strongly with the benefits gained when adopting a low glycemic index diet.  It's interesting to see weighted averages correlated by activity too!

Diabetic Incidence Rates in the United States

25.8 million people are affected by diabetes nationwide
8.3% of the population of the United States

26.9% of Seniors (aged 65 years and up) have diabetes

35% of Adults (aged 20 years and up) have pre-diabetes.
50% of Adults (aged 65+) are pre-diabetic.

2 million new cases of diabetes we're diagnoses last year in the U.S. (among people aged 20+)

Diabetes Rates Among U.S. States

Alabama, Mississippi, and West Virginia have the highest levels of diabetes in the country, with the Southern states also having the highest levels of obesity.  Alabama led the nation with a high 13.2% rate of the population having been diagnosed with diabetes (does not include pre-diabetes or borderline diabetes diagnosis, see blood sugar chart). 

Nationwide average of 8.7% also reflected the leaders, as Alaska and Colorado had the lowest levels of diabetes at 6.0% and 5.3% respectively.  Colorado also led the nation with the lowest levels of obesity, a strong correlation along with lifestyle and dietary choices (see glycemic index food lists).

Glycemic Edge Diabetes Levels States Ranking List

source: cdc.gov 2010 Prevalence and Trends Data; National Diabetes Fact Sheet 2011 cdc.gov/pubs

It's been quite a haul.  In some ways it took forever.  In another it was over before I knew it.  Last weekend sure was tough, but the results are great and I feel great.

A co-worker today even yelled down the hall that I was "looking skinny."  That was great to hear!

But I'm SO glad to be finished and able to move on to real food, as Phase 2 of south beach seems like a walk in the park compared to what I've just been through.

I purchased whole grain pasta and whole grain bread at Sprouts, and have had fun the last couple days planning what my "freedom" meal was going to be tomorrow.

For tomorrow morning, I plan on introducing oatmeal so it's not just eggs.  That's going to be sweet!  And those dreams of Frosted Mini Wheats- I can now act on them along with Skim Milk.  That's a small price to pay for being able to eat again, including fruit.  Now moving on to the glycemic index food list.

Now that Phase 1 is over (and don't be tempted to stay on it solely to lose a little extra weight, because the nutrition and limited diet is fine for 2 weeks but is not intended nor balanced enough for an extended time period – if not sure or worried, check with your doctor).

Final thoughts.  Difficulty to complete (0-10) = 7.  It wasn't easy, it also wasn't the hardest thing I've ever done.  I ended up losing 14#, and it was more evenly distributed than I experienced back in 2005.  Avoid temptations and having to prepare your kids meals if you can, and stay busy.  Be a contrarian and begin the diet when you have a packed/busy schedule, not when you're on vacation or have some extra availability at home.

Good luck!

I was surprised when I got on the scale (I only get on every other morning) and I'm at 9.5# lost at the 10 day mark complete.  That's about on track for where I thought, and in the past week 2 goes faster (more weight loss and energy) than week 1.

That was a brutally tough weekend but I made it.  

That said, I did cheat and have to come clean.  I do eat barbeque sauce with my meat.  I just can't seem to stomach it any other way.  Yes, it has some carbs but in moderation and minimized I'm not too worried about it.

Yesterday was baked chicken, green beans, more salad.  I had conflicting information on whether I could make chili (it has chili beans and kidney beans and lean ground beef + tomato sauce) – would make it a nice Phase 1 diet variety giver — but the carb counts in the beans are really high and I couldn't get a clear read on if it was ok or not so I skipped it.  4 more days to go — I'm craving still but I know I'll make it and getting to that 10# point is a big emotional lift!

A few more days and I'll be on Phase 2 and mixing it with low glycemic index foods.

I had the luxury of a day off on Friday.  That and a weekend, with plenty of running around with my wife and activities.  That means temptations, and I had a ton of them.  It's not that I'm hungry as much as I'm craving.  Craving foods I can't have.  Really frustrating. 

I was at the grocery store and longing at everything I couldn't eat.  Getting sick of eggs, chicken, and salad, the staples of Phase 1 of the South Beach Diet plan.  Lasagna, even the prepackaged frozen kind looked amazing.  Pizza, oh yea.  Pasta — you name it, from penne to linguini to ravioli to regular spaghetti.  Ya, I'm craving big time, and planning Phase 2 whole grain varieties I'll be able to eat again.

But until then this part has sucked,  I think it's honestly because of having more free time and temptation, and another realization that it's much easier to get through a phase 1 day when it's part of your regular (planned) routine. Work, scheduled.  Eating time – planned.  But not now, not on this weekend #2 that I'm in on Phase 1.  Even low glycemic index foods don't matter yet (those come on Friday, when I get to phase 2 status). 

I'm not going to sugar coat it.  Ya, eat regularly.  Snack.  Blah blah.  I'm not hungry but I am craving.  Found several sugar free substitutes I'm trying tonight for a little treat.  Small reward – but I'm a car wreck of cravings today — but I didn't cheat at least…!

Overall, this 3rd time is a charm (my 3rd time doing South Beach since 2005) is by FAR the easiest.  I'm avoiding a lot of mistakes that I didn't know we're mistakes as far as making my life easier to get through phase 1.  

So what lesson and mistake am I referring to?  Tuesday night (day 5) was not really hard, but I did cause more pain to myself than I probably needed.  What did I do?  I had to prepare dinner.  And it was different meals, mine and the kids.  So the kids we're dying for grilled cheese sandwiches.  And Macaroni & Cheese.  Doh.  That was tough.  Seeing them eat hasn't been tough, but I realized it's been my wife doing to preparation while I just made my own.  We sat together, but I didn't actually prepare theirs (feeling, hearing, smelling the sizzle of grilling bread with butter and cheese, you get the torment….)

Sounds like a small thing and I guess it is, but avoiding situations like that is an obvious recommendation.  If you do prepare, it's obviously better that everyone eat the same thing — ok, I get that, the books say that, but come on — it's not always realistic is it?  

Just try and minimize it.  I suffered — a little, not a lot.

In the meantime, have kept up egg intake in the morning.  Not quite sick of them yet but getting there.  Adding lemon pepper helps, give it a little zing.  Have had lean turnkey patties too (Jenni-O lean low fat packaged) which I like – really good.  My mom made me some on her Foreman Grill (does that make us a little redneck?) and I remembered to try them.  Really good.  Mustard is ok, no carbs or sugar, minimal calories.  Last night tried as I was in a hurry the Tyson packaged chicken (precooked) that is in bite sized bits.  That was nasty, lots of fat and cleanup and bits so small you couldn't even manage them.  The Tyson that are in strips' rather than bite sized cubes was better, easier to clean up, but was still not nearly as good as cooking fresh.  I was desperate and short on time though.

I'm right at 5 pounds lost now and counting.  On pace (week 2 is when I usually really shed weight) to hit my goal of 15-20#.  Haven't cheated at all – so kudo's to me.  For some reason it continues to be very feasible and minimal cravings.  

Staying busy still helps.  Today is a Monday,  began with eggs (3 of them).  Go figure…

Lunch was better today, with a prepackaged chicken salad from Wal-Mart for about $3.  Threw out the croutons and dressing of course.

Snacked liberally on cheese sticks and almonds and peanuts.

Dinner was a bit more salad + a rather sizable 90% lean hamburger with a little cheese on top (while everyone else had tacos).  Not too bad.  Picked up No Sugar Added Fudge Cicles and some Sugar Free popcicles.  That's the treat tonight.  

Surprisingly, this was the easiest day for the South Beach regimen so far for me. Had 2 people at work tell me my face looked thinner (cool!).  Weighed myself Sunday morning and was down 3.5# (first thing in the morning).  Feeling good!

Ok, so today will be a short post.  Just returned from a family dinner at my in laws.  I forgot to plan accordingly and paid for it, as all I could eat at dinner that was South Beach Diet Phase 1 compliant was the main course, a baked ham.  That was great, and I had 2 heaping portions.

Problem is, that as literally the only thing on the menu I could eat.  Carrots with honey?  Nope.  Mashed potatoes?  Sorry.  Those lovely, friendly and fluffy Grands (a double helping no less) we're out of the question.  Other potato dishes – nah.  Normally there is salad but not this time.  

I started the day off with eggs (how my wife makes them fluffy and tasty and I make them flat and bland I don't know) which continues to be my secret weapon.  Cravings we're actually quite minimal.

Now I'm hope and munching on salad.  Cravings actually not bad — just visions of those Grands are painful though.  Especially when I had to butter my 10-year old's Grand!

Today was another easier than expected day.  I was in an all day class with my wife.  I remembered to bring my pistachio's, cheese sticks, and drinks.

More importantly, I started the day (despite having to get up at 5am and having to get us and the dogs and the kids ready) with 3 scrambled eggs.  Those eggs and their protein are key, as they help with a feeling of fullness.  These are important when doing the Phase 1 part of South Beach.

Classes today (a Saturday) went for over 9 hours.  We we're so busy I didn't really think about eating, though I did snack on the pistachio's.

Ok, i'm hungry now but not too bad.  My wife forgot to bring lunch so we stopped @ Walmart and she got Subway.  Ya, the bread smelled good, and I expected my cravings to kick in to where I wanted to jump acros the counter — but that didn't happen. I was fine actually.  Those carb cravings have been very tolerable so far – I'm really surprised.

Then home, salad, radishes, no dressing.  And of course more mozerella cheese sticks – and some more nuts.  I also ate the other half of the oven backed chicken.  I cheat a teeny tiny bit with my barbeque sauce (has carbs) — but it's minimal and keeps me going.

I'm a little scared — this is going easier than I expected!

I'm 40 and my mid section from the winter has steadily expanded.  I'm 213# (but I"m 6' 2") but just not liking the way I look.  I tend to keep my weight in my face (chin area and neck) and my gut — though when clothed you really can't tell.  Well, mostly.

None of that matters though — I'm feeling like a fat dude and worse, my energy levels have plummeted.  It didn't happen overnight but I sure went over the tipping point overnight. 

I've done South Beach successfully 3x since 2005, so I know what to expect.  Normally I gear up, do my up front food shopping to be ready, and wait so I'm not travelling, etc.  Not this time.  I need to strike while motivation is high.  Work and jobs are heavy right now, and I'm feeling pretty taxed — but hey, there's no time like the present.  I figure if I'm already bit angry I might as well channel that energy and turn it into something positive.

The first 2 weeks of South Beach (I know from experience) are tough.  But it works better than any other diet plan for me personally.  The weight literally sheds off of me, maybe become I'm a total carbaholic. 

So off I went to work this morning, had to be in the office early before 7am, and all I could grab on the fly that was available was:

1. a bag full of peanuts
2. a handful of 5 low-fat cheese sticks
3. a very small salad, dry

Not unlike the last couple of times, today (day 1) hasn't been that bad.  It's 8:17pm now in Denver and I'm stunned that today was far easier than the other times.  Maybe it's because I was so busy I had little time to dwell on food.  Maybe it's because I've done this before so didn't have to even think about what foods we're ok for phase 1.  Who knows — but it was easy.

Dinner tonight was baked skinless chicken breast. I'll admit, I go a little over on portions on chicken — I actually don't pay as much attention to portion size as I perhaps should.  I drank a ton of water today too, including 2 huge 64 oz. Broncos mugs.  I didn't drink soda but did have coffee today — using chemical creamer rather than my half and half.

So I'm on my way.  My body won't hit it yet but in another few days as the absence of carbohydrates, sugar, and fat are realized and my system begins to experience ketosis. 

In the meantime, day 1 is in the books, and 13 days away to get through Phase 1.  Phase 1 is tough, but Phase 2 is a piece of cake and I look forward to eating pasta and bread again (whole wheat past/bread) and cereal…  Even my favorite that I'm sure I'll begin craving — Frosted Mini Wheats.  It must be the 'crunching'.  I actually plan on transitioning to the Glycemic Index — but I prefer the "fast" weight loss & results of Phase 1 of South Beach as, well, I'm inpatient and want to see immediate results (not just water loss).

Today was easy.  Feels like a dream.  Well tomorrow I am attending an all day firearms safety & CCW class — 10 hours on a Saturday with my wife.  I stopped and loaded up on groceries — so I have ample snacks and compliant foods.  Stay tuned for day 2's 'tolerance report'!